Taurine1000–3000 mg · any
Helps muscle cells hold their balance of water and salts, and steadies how they handle calcium.
Solid · 1 study, positiveResearch →
musculoskeletal · symptom
Muscle Cramps
Muscles seizing up, often at night or after exercise.
Top proven supplements
Studied in people, at a dose you can actually buy.1Studied in people, at a dose you can actually buy.
Tested — didn’t work
Measured properly against placebo. Nothing found.2Measured properly against placebo. Nothing found.
Calcium500–1000 mg · split
Calcium is what actually triggers a muscle to contract, so it is an obvious suspect in cramp.
No benefit foundResearch →
Magnesium Glycinate300–400 mg · evening
Magnesium is what lets a muscle let go after contracting, which is the obvious theory for cramp.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.5People take these for it. We haven’t found trials we would stand behind.
L-Citrulline6–8 g · any
Better blood flow is meant to get oxygen to muscle faster and clear waste sooner.
No trials we can vouch forResearch →
Potassium99–200 mg · any
Muscle cells need potassium to hold their electrical charge steady. Low potassium makes them fire too easily.
No trials we can vouch forResearch →
Phosphorus500–800 mg · any
Helps muscle cells hold their electrical charge and balance their minerals.
No trials we can vouch forResearch →
Vitamin E400 mg · with_food
No trials we can vouch forResearch →
Biotin1 mg · morning
No trials we can vouch forResearch →