Muscle cramps and salt

(Kristina) #1

When I am sleeping I will get woken up by really bad muscles cramps in both my calves muscles usually one after the other sometimes at the same time, occasionally several times a night, magnesium and potassium aren’t an issue. It actually seems to be connected to salt intake. If I have salted water all day I don’t seem to get them but with the salt 1 to 2 tsp a day I am retaining a lot of water according to the Dr Boz test which I am sure is not good either. Any suggestions other than magnesium and potassium intake.

(Jay Patten) #2

Well, I disagree about not drinking the salt water. I have a cup of salty broth with dinner and I eat a serving of green leafy or cruciferous veggies every single day. If I don’t I get nasty leg cramps as well.

The veg is important because you need other micronutrients and minerals to keep your electrolytes balanced… not just salt, magnesium and potassium. If carnivore, eat some organ meat for the same reason.

(Michael - When reality fails to meet expectations, the problem is not reality.) #3

I have the same issue, only I am not usually awakened during the night. I often get the cramps first thing upon awakening in the morning. I’ve been experimenting with an electrolyte mix composed of Redmond Real Salt (for sodium and a bunch of trace elements), French’s No Salt (for potassium) and generic Epsom salt (for magnesium). Currently, my ratios are: 30::40::6 and my daily dose is about 7-8 grams. As I have increased the ratio of sodium to potassium over the last couple months and increased the daily dose, things have improved a lot. It’s to the point now where I can actually stop the cramp from occurring when I feel it first start, simply by stretching my leg(s). Before I started the electrolytes once a cramp started there was no stopping it until it ran its painful course in full.

I consume the electrolyte mix just as I would by using plain table salt on my food. Liberally! I also make a 500ml bottle of solution (4 grams electrolyte in 500ml water). This actually only tastes slightly salty and is pleasant to drink, so requires no flavouring. NOW, if I undershoot my 7-8 daily grams of electrolyte, the next morning I’m in for some pain. Although it’s proportional to how much I missed.

Also, you need to get lots of calcium every day. I consume dairy in substantial amounts daily so this is not an issue for me. But if you don’t eat dairy regularly it could be an issue as well.

I’m thinking that I’m getting pretty close to the ideal proportions and daily dose, but not quite there yet. Hope this helps.

(Carl Keller) #4

Is it possible you are drinking too much water and that is causing the bloating? Or maybe you are drinking too much salt water at one time? Or is it possible that some type of dairy product or artificial sweetener is doing it? I’ve had those cramps in my lower calf muscles and increasing my sodium always keeps them from returning.

(Kristina) #5

Thank you. I agree that salt is important however in my n =1 experiment I only removed the salt (Redmond’s real salt + gray sea salt 1tsp) from my water 80oz pre day not my food and in 2 days I lost 4lb of water weight and leg cramps returned. I take 250mg potassium + avocado & greens 505 mg magnesium, 2400mg calcium as well as electrolyte drops in my water, also not dairy or sweeteners in over a week. I believe having the salt is important but I don’t think the water retention is healthy.