Best Magnesium Supplement For Leg Cramps

Are you wondering why you have leg cramps?  Research shows this could be a result from a lack of magnesium. I’ve often wondered what’s the best magnesium supplement for leg cramps. There are nights that I’m awaken by leg cramps and then I struggle to go back to sleep. It’s a cycle that I want to break so that I can improve my health.

Magnesium is a nutrient that is frequently found in certain foods that most people do not get enough of. It’s wise to know which is the best way to consume magnesium in your diet and be sure to not consume too much. Magnesium is important to maintain energy production as well as support nerve and muscle function. It also supports blood sugar levels and blood pressure. The body needs magnesium to stay healthy. Symptoms of a magnesium deficiency are: insomnia, stress, muscle spasm, muscle cramps, muscle weakness, headaches, constipation, numbness, convulsions, and more seriously abnormal eye movements. Other health issues such as fibromyalgia and fatigue are also treated with magnesium.

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Suggested Daily Allowances of Magnesium for Adults:

Men=400-420 mg

Women=310-320 mg

Taking a vitamin B complex at the same time can help improve absorption and it is always recommended to take with food. Results could be potentially seen within one week to six months depending on the severity of the condition.

Origins of Magnesium

Magnesium was discovered in Magnesia Greece in 1755 by Joseph Black. Magnesium is the eighth most abundant element in the Earth’s crust and is found in large deposits in minerals such as magnesite and dolomite. Find more scientific details about magnesium here.

Best Form of Magnesium

There are many forms of magnesium but I prefer only two of the most absorbable forms. They are magnesium citrate and magnesium glycinate. Be sure to note that excessive amounts of magnesium can be toxic (although very rare) so only consume what is recommended by your doctor. According to healthline, Magnesium is the fourth most abundant mineral in your body. Other forms are: Magnesium Oxide, Magnesium Chloride, Magnesium lactate, Magnesium malate, Magnesium taurate, Magnesium L-threonate, Magnesium sulfate and Magnesium orotate.

Magnesium glycinate is for people that have conditions of insomnia, chronic stress, anxiety and inflammatory issues. This is the most widely used form of magnesium that I recommend.

Magnesium citrate is for people suffering from constipation and works by increasing fluid in the small intestine. It usually results in a bowel movement within 30 minutes to 3 hours. This supplement is not recommended to consume for extended periods of time so only use on a short term basis.

It is always recommended to get plenty of exercise and eat a well-balanced healthy diet. I will suggest some foods below that could help provide the same results that the supplement would provide. I prefer to take a supplement that has other additional health benefits in addition to just a magnesium only supplement. Always check with your doctor.


Foods with the Highest Magnesium

There are some healthy foods that you can eat that are the highest in magnesium. Pumpkin seed kernels are the winning plant based food with 168mg of magnesium in a 1oz serving. Here is a small sample list of some of my favorites:

Best magnesium supplement for leg cramps

  • Black Beans-Serving Size ½ cup, 60 mg
  • Cashews-Serving Size 1 oz, 74 mg
  • Avocado-Serving Size 1 cup, 44 mg
  • Spinach-Serving Size ½ cup, 78 mg
  • Beets-Serving Size 1 cup, 31 mg
  • Chia seeds-Serving Size 1 oz, 95 mg
  • Almonds-Serving Size 1 oz, 80 mg
  • Banana-Serving Size 1 medium, 32 mg
  • Edamame-Serving Size ½ cup, 50 mg
  • Cherries-Serving Size 1 cup, 14 mg
  • Potato-Serving Size 1 medium, 49 mg
  • Dark Chocolate-Serving Size 1 oz, 64 mg
  • Salmon-Serving Size 3 oz, 26 mg

Did you know bananas are one of the most popular fruits in the world?

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Best magnesium supplement for leg cramps


Magnesium FAQs

What type of magnesium is best for muscle pain?

Always ask your doctor but try soaking in the tub with dissolved magnesium sulfate.

How much magnesium should I take for leg cramps at night?

What I do and what was recommended by my doctor is take 100mg of magnesium during the course of 3 meals per day.

Health Benefits of Magnesium

I’m sharing this list for you here of some of the magnesium health benefits. Magnesium provides hundreds of biochemical reactions in your body. According to nature.com, A biochemical reaction is the transformation of one molecule to a different molecule inside a cell. Biochemical reactions are mediated by enzymes, which are biological catalysts that can alter the rate and specificity of chemical reactions inside cells.

  • Boost Exercise Performance
  • Promote Better Sleep
  • Prevent Leg Cramps
  • Improves Depression
  • Prevent Type 2 Diabetes
  • Lower Blood Pressure
  • Improve Mood
  • Help with Premenstrual Symptoms PMS
  • Help Balance Hormones
  • Prevent Migraines
  • Support Anti-Inflammatory Benefits

Best Magnesium Supplement for Leg Cramps

There are many to choose from so I recommend finding a high quality supplement. It’s important to be sure it’s in it’s purest form and doesn’t have any excess ingredients added. I rely on some brands that I will share with you here. Some are combined with other healthy beneficial ingredients and some are solely magnesium. The important fact is that magnesium can help with so many health issues such as sleeping better and leg cramps.

Below are 5 supplements that can help improve your health and stop leg cramps:

SKINNY PROTEIN MIX Organic Superfood Mix

Best magnesium supplement for leg cramps Skinny Protein

I highly recommend this organic superfood mix because it has a multitude of other healthy ingredients in it that focuses on maintaining an overall healthy lifestyle.  For more details about Skinny Protein, check out my article here.

Why I like it:

  • Certified Organic and Gluten Free
  • Plant Based Protein
  • Green Superfood ingredients such as spirulina and moringa
  • 58 mg per 2 tablespoons

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New Chapter Magnesium + Ashwagandha Supplement

Best magnesium supplement for leg cramps New Chapter Magnesium

I recommend this supplement because it also has the health benefits of ashwagandha.

Why I like it:


MegaFood Magnesium 90 tablets

Best magnesium supplement for leg cramps Mega Food Magnesium 90 tablets

I recommend this because it has 50 mg of spinach and the reviews are great.  I’m also glad it comes in a glass bottle and not plastic.

Why I like it:

  • Gluten Free and Non-GMO
  • Great reviews on preventing leg cramps
  • Added superfood spinach
  • 50 mg per tablet

Pure Encapsulations – Magnesium Citrate

I recommend this capsule because it’s readily available with amazon prime and there are positive reviews.

Why I like it:

  • Gluten Free and Non-GMO
  • 100% Magnesium
  • 150 mg per tablet


Solaray Magnesium Glycinate

Best magnesium supplement for leg cramps Solaray Magnesium Glycinate 120 vegetarian capsules

I recommend this supplement because it’s vegetarian and has good reviews.

Why I like it:

  • Economical Price
  • Vegetarian
  • 100% Magnesium
  • 400 mg per 4 capsules

In addition to taking supplements you can try soaking in Epsom salts or wearing compression socks. Please share below your thoughts on the Best Magnesium Supplement for Leg Cramps. I’ve read many reviews and most people are saying it has helped with leg cramps and to promote better sleep.  I hope it helps you like it has helped others!!  Getting a good nights sleep is very important for your health.  Check out my article here on trouble with sleeping at night.

Check out this video about magnesium from Dr. Mark Hyman:





Best magnesium supplement for leg cramps



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  1. Thank you for this post, I do suffer fro leg cramps, insomnia, and a few other things mentioned, I did not realize that magnesium was so important to your diet, and the list of foods that can provide the well-needed mineral for a healthy body I will be adding magnesium to my list of health supplements,

  2. Thank you for another great article! I always learn so much from your articles and I love how you give so much information and break everything down in a format that’s so easy to read. I never knew leg cramps could be caused by low levels of magnesium. Very good to know and thank you for explaining the different types of magnesium. It can definitely be overwhelming and confusing trying to pick the right one! I especially like the list you gave of foods high in magnesium. I think I’m going to try the New Chapter Magnesium and Ashwagandha supplement you recommend. Thank you!

  3. I didn’t know that there were two types of magnesium and I also found the history very interesting, finding out that the name magnesium comes from a Greek island.
    Looking at the list, I can see that I eat a lot of magnesium-rich foods, such as spinach, bananas, black beans, and avocados.
    I do not have insomnia, but for a while I got cramps in one of my legs, and it was very annoying and a little painful. That stopped some time ago. Maybe I did not get enough magnesium in that period, it’s possible …

  4. This article on best magnesium supplement for leg cramps came at a perfect time for me as I have recently been experiencing…..you guessed it…..those annoying leg cramps.

    Before reading this article and watching the video by Dr. Mark Hyman, I had no idea how incredibly important magnesium is so thank you for providing the valuable information that you have in this article.

    I appreciate the product reviews that you have provided, as well as the list of the top 13 magnesium rich foods. This information is so helpful to have when trying to lead a healthier life.

    Thank you.

  5. Very good article Alyse and very informative. I’ve always ‘gone bananas’ when it came to leg cramps. I knew they were high in both magnesium and potassium, which both help with cramps such as those. Thank for sharing that info with me.

  6. Thank you for the informative article about Magnesium. I’ve had problems with cramps in the past. They usually happen when I’m cold like when I’m surfing. Or, when I get out of the ocean and am taking off my wetsuit, I’ll get cramps.

    Most commonly I’ll get them in my calves. Once, I was riding on the nose of my surfboard. As the ride was coming to an end I dove off the nose of the board. Both calves cramped severely. It was very painful and my calves felt like they were bruised for a week after that.

    I also would get cramps in my feet, upper legs and, even abdominals. My naturopath doctor recommended a powdered version of Magnesium Citrate. It easily mixes into water and tastes pretty good.

    I usually take it at night. If I get cramps it’s because I haven’t been drinking any of the Magnesium.

    It’s good to know that I’ve got the right kind of Magnesium with the Citrate form.

    1. @Glenn that’s scary about the surfing incident. Surfing alone can be dangerous but then to have a cramp…ouch! And I’m so glad that you shared your experience here and that you know how to solve the cramping issues. Please let me know if you have any questions about any of the other products here.

  7. A very insightful article Alyse with lots of information!

    I always wondered at what could be causing my muscle spasm and cramps which suddenly materialize out of no-where. They can be a nuisance especially when they wake you up from sleep and they sometimes occur at the most awkward times. I was mildly surprised to find that I exhibit a few other symptoms you mentioned.

    Are the recommended daily intake of Magnesium for both men and women the same for seniors and the elderly?

    1. @Ceci thank you for stopping by again and visiting my article best magnesium supplement for leg cramps. It’s always best to check with your doctor and follow the directions on the product bottle. I believe the daily recommended amount is the same for all adults but best to always check with each persons doctor.

  8. Great article! I have leg cramps at random and it always makes me think of my grandfather. He used to rub the cramp until it stopped hurting when I was little. Probably growing pains is what he always said, but I didn’t get very tall!
    I love avocado and have been adding chia to my oatmeal so I am on the right path.

    Thanks for all the great info! Now I am off to search your site for collagen or other recommendations for joint pain.

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