The Top Vitamins and Supplements For Muscle Cramps + Spasms

B Vitamins

Vitamin B6 (pyridoxine), vitamin B12, and vitamin B1 (thiamine) are important for nerve function. B complex supplements (like my supplement B-Better) can be beneficial for relieving muscle spasms and cramps. (2)

Foods high in B vitamins include whole grains, organ meats, eggs, and dairy products. Vitamin B complex supplements are particularly effective for improving blood flow and blood cell health and supporting overall muscle health.

CoQ10

Coenzyme Q10 is an antioxidant that plays a role in cellular energy production. Some studies suggest that CoQ10 supplements may help reduce muscle cramps and improve muscle function. (3) Foods like fish, meat, and whole grains can also provide CoQ10.

The CoQ10 was specially formulated to fight off free radicals and boost your lymphatic flow with the most bioavailable forms of nutrients.

Calcium

Calcium is important for muscle contraction, making it one of the best supplements for muscle cramps. (4) Dairy products, leafy greens, and fortified foods are good sources of calcium.

Vitamin D

Vitamin D plays an important role in muscle function and calcium absorption. (5)

Vitamin D deficiency can lead to muscle weakness and an increased risk of muscle cramps. Sun exposure and foods like fatty fish, fortified dairy products, and supplements can help maintain adequate levels.

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Vitamin E

Vitamin E is an antioxidant that helps repair damaged cells, including muscle cells. (6) It supports muscle recovery and can help alleviate cramps and spasms. Foods like nuts, seeds, and green leafy vegetables are rich in vitamin E.

Vitamin K2

Vitamin K2 helps with blood clotting and bone health, and some research suggests it may also help with nocturnal muscle cramps. (7) Foods like natto, grass-fed cheese, grass-fed beef, and egg yolks are high in vitamin K2.

What Causes Muscle Cramps + Spasms?

There are several lifestyle habits or underlying health conditions that may cause frequent muscle cramping, including:

• Overexercise
• Dehydration, particularly when your electrolyte levels are imbalanced (8)
• Not stretching enough before or after physical activity
• Chronic stress (which can also cause muscle weakness in general) (9)
• Nerve problems that cause muscle contractions linked to injuries, inflammation, or vitamin/mineral deficiencies (like in potassium, vitamin D, or B vitamins)
• Pregnancy (almost 50% of pregnant women experience this symptom!) (10)
• Medical conditions like muscular dystrophy, multiple sclerosis (MS), neurological conditions, and metabolic disorders like diabetes (usually, poor circulation in these conditions deprives muscles of oxygen and nutrients, leading to spasms)
• Certain medications that impact muscle function or electrolyte balance, such as antibiotics or diuretics (quinine is a medication often used for nocturnal leg cramps but may cause muscle discomfort as a side effect)

Read More: You Might Be Chronically Stressed: Here Are The 9 Signs To Look Out For

Bonus: Simple Strategies For Cramp Prevention

In addition to vitamins and dietary supplements, you can adopt several lifestyle changes to prevent muscle spasms. These strategies can help you maintain muscle health and avoid the discomfort of cramps:

• Stretch before exercise: Incorporate regular stretching into your daily exercise routine to maintain flexibility and reduce muscle tension.
• Stay hydrated: Drink water throughout the day to avoid dehydration. Consider adding an electrolyte supplement to your water.
• Get a massage: Regular massages can help relieve built-up muscle tension and reduce your risk of spasms.
• Manage your stress levels: Daily mindfulness practices like breathwork, meditation, or yoga can help alleviate stress.

LISTEN: Kimberly Snyder: Yogic Science, Cultivating Fearlessness, Overcoming Mental Barriers + Managing Emotions

Finding The Right Plan For You

Finding relief from muscle spasms goes beyond supplementation and includes a whole-body approach. By combining supplements and lifestyle changes, you can start to heal from the inside out.

If you are struggling with ongoing muscle spasms, it’s important to work with a qualified practitioner who can develop a plan of action unique to you.

In my telehealth functional medicine clinic, we help you uncover the root cause behind your symptoms and identify what healing tools you need to reclaim your health.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.