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How Magnesium Can Help You Stay Cramp-Free

Muscle cramps can hit at the worst times, whether you’re powering through a workout or fast asleep in bed. That sharp, sudden pain in your leg or foot? It’s your muscles tightening up when they shouldn’t.

While it can feel like it’s coming out of nowhere, there’s often a reason behind it. In many cases, it might be due to low magnesium levels. To help you live cramp-free, this article explores how you can stop cramps before they start.

What Is a Muscle Cramp?

A muscle cramp is when a muscle tightens up and won’t relax. It can last just a few seconds or even a few minutes. Cramps can happen to anyone, whether you’re an athlete or just trying to sleep through the night.¹

Why Magnesium Matters

Your body relies on magnesium to keep your muscles working properly. It helps your muscles relax after your brain signals them to contract. But if you're low on magnesium, your muscles may stay tight for too long, leading to cramps or spasms. You might also start to notice other signs, such as²,³:

  • Twitching or shaking in your muscles
  • Spasms in your hands or feet
  • Muscle stiffness
  • Feeling moody, anxious, or just not quite yourself

The Link Between Nutrients and Muscle Health

Think of your muscles like a seesaw. On one side is calcium, which helps muscles tighten. On the other side is magnesium, which helps them relax. When there’s too much calcium and not enough magnesium, cramps can happen more easily.⁴ Magnesium also helps reduce inflammation, which is important for long-term health. So staying topped up on magnesium doesn’t just stop cramps, it can help your whole body feel better.⁵

Tips to Manage Muscle Cramps

Managing cramps isn’t just about reacting when the next cramp strikes. Here are a few easy ways to help prevent cramps from happening⁶:

  • Stretch and Massage: Regular stretching, especially before and after exercise, can help keep muscles supple and less prone to cramping. Try to do 5 minutes of dynamic stretching suited for the muscle groups being used in your favourite activities, with a 10-minute cool down after movement.
  • Stay Hydrated: Water helps maintain the balance of electrolytes like magnesium, calcium, and potassium. If you’re sweating a lot, you’re losing more of these minerals that help balance muscle contraction and relaxation. Try adding a powdered magnesium supplement like MagActive Muscle Powder that contains these three minerals to a bottle of water and drinking it during your workout.
  • Eat a Balanced Diet: Include foods rich in magnesium (like leafy greens, nuts, and whole grains) and calcium (like dairy or fortified alternatives), and potassium. This helps maintain the nutrient balance your muscles need.
  • Rest and Recover: Give your muscles time to recover after workouts or long days on your feet. Overuse and fatigue are common cramp triggers.
  • Talk to a Healthcare Practitioner: If cramps are frequent or severe, it’s worth speaking to a professional. They can check for deficiencies or other underlying issues.
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How Common is Magnesium Deficiency?

Magnesium deficiency is more common than you might think. Studies show that a significant portion of the population doesn’t get enough magnesium from their diet. For example, in Australia, around 30%-50% of adults over 30 have inadequate magnesium intake.⁷ Given that magnesium is found in many healthy foods, this suggests that dietary habits play a significant role in magnesium deficiency.

Balancing Magnesium with Other Nutrients

While magnesium is crucial, it’s not the only nutrient that affects muscle relaxation. Calcium, potassium, and sodium also play vital roles.⁷,⁸ The key is to maintain a balance. High calcium intake without sufficient magnesium can lead to muscle cramps.⁴ Similarly, low potassium or sodium levels can also contribute to cramping.⁷ 

These nutrients can also help relax the muscles that encase our blood vessels that can influence blood pressure.⁸

A powdered magnesium supplement like MagActive Powder contains a highly absorbed form of magnesium with supportive amounts of both potassium and calcium to support healthy muscles. In addition, a well-rounded diet that includes a variety of foods that are rich in these nutrients is essential for preventing muscle cramps.

Practical Tips for Increasing Magnesium Intake

If you’re looking to boost your magnesium intake, here are some practical tips:

  • Eat Magnesium-Rich Foods: Incorporate foods like spinach, almonds, cashews, black beans, and whole grains into your diet.
  • Consider Supplements: If you struggle to get enough magnesium from food alone, consider taking a magnesium supplement like MagActive Muscle tablets, or MagActive Muscle Powder. However, it’s always best to consult with a healthcare professional before starting any new supplement.
  • Stay Hydrated: Drinking plenty of water helps your body utilise magnesium more effectively.
  • Limit Processed Foods: Processed foods are often low in magnesium and other essential nutrients. Focus on whole, unprocessed foods for better overall nutrition.

Living to the Fullest Cramp-Free

Muscle cramps can be a frustrating and painful experience, but understanding the role of magnesium and other nutrients can help you manage and prevent them. By maintaining a balanced diet, staying hydrated, and paying attention to your body’s needs, you can keep cramps at bay and enjoy better muscle health. If you’re struggling with muscle cramps, don’t just grin and bear it. Speak to a Healthcare Practitioner to explore whether a nutrient imbalance might be the cause. 

References

  1. Bordoni B, Sugumar K, Varacallo M. Muscle cramps. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; August 4, 2023. Accessed June 17, 2025. https://www.ncbi.nlm.nih.gov/books/NBK499895/
  2. DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668.
  3. Pickering G, Mazur A, Trousselard M, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672.
  4. Hollis J. The effects of music on memory retention in college students. Discovery. University of Arkansas; 2019. Accessed June 17, 2025. 
  5. Maier JA, Castiglioni S, Locatelli L, Zocchi M, Mazur A. Magnesium and inflammation: Advances and perspectives. Semin Cell Dev Biol. 2021 Jul;115:37-44. doi: 10.1016/j.semcdb.2020.11.002. 
  6. Miller KC, McDermott BP, Yeargin SW, Fiol A, Schwellnus MP. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022 Jan 1;57(1):5-15. doi: 10.4085/1062-6050-0696.20. 
  7. Australian Bureau of Statistics. Usual Nutrient Intakes. Updated June 2024. Accessed June 13, 2025.
  8. Houston MC, Harper KJ. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. J Clin Hypertens. 2008 Jul;10(7 Suppl 2):3-11. doi: 10.1111/j.1751-7176.2008.08575.x. 
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