Strong evidencemineral
Magnesium for Muscle Cramps
Magnesium is essential for muscle relaxation, acting as a natural calcium channel blocker. It regulates the neuromuscular junction by modulating acetylcholine release and supporting the calcium-magnesium ATPase pump that returns muscles to resting state.
How strong is the research?
Strong evidence
Based on a randomised controlled trial (RCT) — the gold standard for establishing cause and effect.
How much to take
300–400 mg
Magnesium deficiency is the most common nutritional cause of muscle cramps. Glycinate form is well-absorbed and gentle.
When to take it
Best taken: evening