What vitamin or mineral imbalance causes leg cramps or muscle spasms?

Movement is a symphony, a chorus of different muscles working together to initiate smooth and fluid motion. This symphony requires a proper balance of different trace minerals, fats and vitamins. Without balance between these nutrients, muscle cramps and spasms can occur.

Calcium and magnesium are the yin and yang of muscle contraction. To initiate a muscle contraction, calcium is utilized. However, for a muscle to relax, a sufficient level of magnesium is needed. Muscle spasms can originate from either a calcium deficiency or a magnesium deficiency. Therefore, these cramps or spasms originate from either an inability to contract, or an inability to relax a muscle efficiently. Classically, with calcium deficiency the cramps occur more frequently during the day, while with magnesium deficiency, they will often be noticed more in the evening and during sleep. However, this is not a perfect correlation and more testing should be done to determine which minerals are lacking.

A balance between calcium and magnesium is fundamental in many processes throughout the body beyond muscle function, including digestion, bone formation, energy production, creation of new cells, and even assisting in optimal function of several organs: the adrenal glands, neurons, heart and kidneys. Therefore, imbalance in these minerals can also impact other systemic functions.

How do we develop imbalances in these minerals? Often, it is due to inadequate dietary intake, heavy exercise, gastrointestinal disorders, and medications (birth control pills, insulin, antibiotics, diuretics, blood pressure medication, cortisone). Something important to note- an imbalance is most often due to inadequate dietary intake of magnesium… not calcium. Excessive intake of calcium, which is often promoted to increase bone health, destabilizes the balance of magnesium in the body. Therefore, to develop strong bones, it is often additional magnesium that is needed through the diet and supplementation.

Again, calcium and magnesium are two sides of a coin. When there is an insufficient level of magnesium within the body, the calcium that is eaten will not be able to be absorbed. This becomes a problem as many of the products on the shelves of the supermarket are adding extra calcium into the products, without adding in magnesium to balance. An important thing to note is that: excessive levels of calcium are stored within the body and will build up over time, whereas excess levels of magnesium are not stored and will be flushed out. Due to over-supplementation of calcium and the depletion of magnesium and trace minerals from our soils, magnesium is one of the most common nutrient deficiencies that is seen within the United States. Thus, contributing to many of the chronic diseases that are found within the population.

Not all forms of calcium and magnesium are created equal. Certain forms tend to be more “bioavailable”, or usable by the body. One of the best sources of calcium is found in calcium lactate. Magnesium glycinate and magnesium malate tend to be some of the most bioavailable forms of magnesium. These forms often are found to greatly impact muscle balance and function. However, these are not the only forms of calcium and magnesium and each form has a slightly different use in the body due to how it is absorbed. When looking at supplements, you want to ensure that there is a proper ratio between the nutrients. Typically the optimal ratio of calcium:magnesium would be 2:1, however, in cases with severe magnesium depletion, higher levels of magnesium are often required. Therefore, research and consultation with your medical provider can help you find the mineral form or supplement that is best for you.

In addition to a proper balance of minerals, sufficient amounts of fatty acids are fundamental for optimal muscle contraction. Fats bind to different minerals to escort them into the tissues for use in contraction, healing and repair. Therefore, even if there is enough calcium and magnesium in circulation, if there are not enough fatty acids, these minerals will not be able to enter into the muscles for optimal function.

Maintaining a proper level of fat within the body is also beneficial for cellular communication. This is important in muscle function and balance. Fat is the largest component of the cellular membrane, which is the gate keeper for the cell. Proper cellular communication, cell function and mineral balance require an intact cell membrane.

The important thing to remember is that the quality of fat matters. We want to be consuming good quality fats, such as found in: fish oils, olive oil, coconut oil, avocado and wild caught fish. The type of fat found in these foods is known as omega 3 fatty acids – which are anti-inflammatory. By decreasing inflammation, they enhance liver and cardiovascular function. The liver is in charge of making transporters and enzymes that are important in bringing nutrients into the cell, and the heart is the pump that enhances blood flow. Therefore, fatty acids are an important contributor to muscle function.

Muscle imbalance, spasms, cramps and charley horses are all too common a complaint in medical offices today. This is often due to the mineral and fatty acid imbalances from our diet and depletion due to chronic medical conditions. To restore proper levels of calcium and magnesium, green leafy vegetables, such as spinach and kale should be consumed in higher amounts in the diet. These foods not only have both minerals, they have them in the dosages that promotes balance in the body.

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