Have you experienced cramps in pregnancy in the past or do you have it now? What treatment did you find the most useful? References: Daily soak in a warm bath with Epsom salts.ĭietary sources of magnesium include whole grain cereals, green leafy vegetables, legumes, soybeans, nuts, dried fruit, animal protein and seafood.While holding on, squat down to the floor.Drink plenty of fluids throughout the day and evening.Wear support hosiery, such as compression stocking that are graduated (meaning that they are tighter at the foot and looser near the knee).If you get a cramp in your calf or the inner thigh try the following: Do not point your toes as this may aggravate your cramp. Stretch the affected calf by flexing at the ankle so that your toes are pointed towards your head. Our pick:ĭosage recommended: Take 1 scoop (8.7g) in 200ml of water twice daily.Īnother product that we would strongly recommend to use in conjunction with supplements is Epsom salts:ĭirections: Dissolve 375g in an average size bath of warm water. Recommended dosages to take for cramps in pregnancy vary.ĭosage recommended: Take 3-6 tablets with meals or as directed by your doctor.Ī more convenient dose may be in a powder form. The best bioavailability comes from the chelated form of Mg such as Magnesium aspartate or bisglycinate. Another is Mg citrate, which is better absorbed then the oxide salt (4). Inexpensive salts of Mg include Mg oxide. Which form of Mg should I use?ĭifferent forms of Mg influence its absorption.
It also can be absorbed via the skin and some of the other products available are creams and a bath soak salts. Magnesium is available in oral supplements that include tablets and powders. Some of the side effects may include diarrhea and nausea, which can be avoided by building up the dose gradually. Given that Mg is well tolerated it can be safely used in most cases. Hence, there are extensive studies showing that therapeutic benefit of Mg in pregnancy related cramps. Typical symptoms of Mg deficiency might develop as pregnancy progresses: eg. Towards the second half of pregnancy Mg requirement is difficult to obtain from food alone. Additionally, there are changes in the metabolism of the mother, and Mg excretion via the kidney goes up. How does Mg help with cramps in pregnancy?ĭue to the growing fetus, the Mg requirement increases during the pregnancy. In addition, to Mgĭeficiency, the latter, is most likely due to the muscle fatigue from carrying around the extra weight around the pelvis. The two most common places for pregnancy cramping are the calf and the inner thigh (adductor muscle). (1) What is a muscle cramp?Ĭramps are an involuntary, sudden, uncomfortable squeezing or contraction of a muscle (1). So when there is a deficiency the muscle will not be able to relax causing a cramp.
In skeletal muscle, Mg plays a role in relaxation. The test result will not reflect of what levels are in the tissues. For this reason Mg deficiency can be difficult to diagnose with a blood test. This means that the other 50% of Mg is stored in the bones and very small amount will be in the blood. More than half of the Mg in the body is distributed between muscles and soft tissues. It is involved in activation of over 300 different enzymes in the body and is an important player in metabolism, hormonal reactions and muscle contraction.
Mg is the forth most abundant essential mineral in the body. This article summarizes the current evidence available for treating muscle cramps in pregnancy with Mg supplementation. By far the strongest evidence involving pregnancy related cramps is pointing towards the link with Mg deficiency. There have been various mechanisms postulated for this effect, some of which are due to deficiencies caused by the growing fetus: low potassium, calcium and magnesium (Mg) levels. Up to half of pregnant women in the second and third trimester complain of leg cramps particularly at night. Magnesium supplementation in the reduction of muscle cramps in pregnancy – is there evidence supporting its use? Dosages recommended.