Muscle Cramping

If you experience regular muscle cramping then this is for you.

Muscle cramps can have several causes but low levels of any of the following minerals that contribute to healthy muscle function may be a root cause to consider:

· calcium

· potassium

· sodium

· magnesium

The minerals you’re most likely to be deficient in, especially if you are female, are calcium and magnesium.


Calcium, as you know, is easily sourced and absorbed from dairy foods. It is also found in many vegetables, fruits, nuts, salmon (the bones) and depending on how it is made, tofu; albeit it takes a mindful effort to reach calcium intake recommendations from these sources.

Calcium Requirements Milligrams

18 years – Menopause 1000mg

Menopause and beyond 1,200mg

If you are a woman who is constantly dieting or shies away from dairy food because you believe it contributes to your weight struggles or you just don’t like the taste and texture of dairy foods, then you are more likely to be deficient in calcium.

In this event, supplementing is the answer.

The supplement that I recommend to my clients is AdvaCal Forte by Bioceuticals.

The on-pack directions recommend 1 tablet, 3 times per day. However, remembering anything 3 times a day is a big ask for most busy people and it is safe to spilt into 2 doses, at least 3 hours apart. If taking 2 tablets at once causes an upset stomach / digestive system then split the dose as per the pack instructions and set a phone alarm to remember.


Magnesium is an essential mineral involved in more than 300 biochemical processes in the human body. Based on current data 75 – 80% of our population is magnesium deficient and if you exercise intensely and eat a standard Australian diet then there is a 95% chance you are deficient2.

Magnesium Requirements Milligrams (mg)

18+ Female 310 mg

51+ Female 320 mg

Foods that are naturally rich in magnesium include green leafy vegetables, pumpkin seeds, legumes, bananas, oats and dark chocolate. However, like calcium, if your diet doesn’t include a mixture of these foods day-to-day you may need to use a supplement to help ease muscle cramping.

Other health problems that optimal levels of magnesium can help with are anxiety, depression, insomnia, PMS, weak skeletal muscles, diabetes or overweight, muscle loss, bone loss and poor digestion and constipation.

The supplement I recommend is Ethical Nutrients Mega Magnesium Powder.

There can be various causes of muscle cramping but optimising your intake of these two minerals is the best place to start and should alleviate cramping for many people. If cramping does continue then we suggest the next step is to seek medical guidance.