Answer: Topical magnesium products such as MagPro, Fibro Flex and BetterYou are often promoted as easy, effective ways to get magnesium and to reduce muscle pain and cramps, improve flexibility, and promote relaxation and sleep. However, there is little reliable clinical evidence showing these products are effective and topical magnesium products may cause skin irritation, itching and rash. (Note: Some companies claim this irritation is a sign of magnesium deficiency, but this is not scientifically supported). For more details, see the Magnesium Creams, Sprays and Oils section of the Magnesium Supplements Review. Be aware that oral magnesium supplements have also not been found to reduce leg cramps in most people, although one particular form of magnesium supplement may decrease the frequency and severity of leg cramps in women who are pregnant (see our Top Picks for magnesium supplements).
Can other supplements help?
Other supplements can be helpful for muscle cramps and pain caused by specific conditions. For example, CoQ10 can reduce statin-related muscle pain and cramps, and taurine has been shown to reduce the number and severity of muscle cramps in people with cirrhosis.
There is some evidence that curcumin (from turmeric), tart cherry juice, and a particular omega-3 supplement may help to reduce exercise-related muscle pain (delayed onset muscle soreness (DOMS)).
Coconut water is sometimes promoted to prevent muscle cramps because it is a rich source of potassium, a mineral which is essential for proper muscle and nerve function. Potassium deficiency can cause muscle spasms. However, there are no good studies on the effects of coconut water on muscle cramps. Additionally, nighttime muscle cramps and exercise-related muscle cramps do not appear to be related to potassium levels — but be aware that getting too much potassium has actually been reported to cause leg cramps.
To date, topical CBD (cannabidiol) cream has not been found to help with exercise-related muscle pain.
My Husband had been having real problems with leg cramps at night. Most nights. We take magnesium capsules. I got some magnesium foam (in pump bottle) for him, and it made a dramatic difference. He won't be without it now.....and he rarely gets the cramps at night.
I find 1/4 teaspoon to 1/2 teaspoon ground nutmeg before bed effective in reducing leg cramps. More nutmeg will cause problems, and large quantities are dangerous
Hi Bill - Thank you for sharing your experience with this. There is some evidence that nutmeg may have some analgesic and/or sedative properties (https://www.ncbi.nlm.nih.gov/pubmed/12616960), although there do not appear to be studies in people for these uses. As you noted, large doses (5 grams or more) can be toxic, causing symptoms such as nausea, vomiting, rapid heartbeat, dizziness, confusion, hallucinations and seizures (https://www.accessdata.fda.gov/scripts/plantox/detail.cfm?id=7463; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4057546/). In one reported case, significant confusion, dizziness and drowsiness was reported in a women who had consumed 2 teaspoons of nutmeg (a little under 5 grams) (http://www.njmonline.nl/getpdf.php?id=1536).
My husband uses Mg lotion,I use Mg spray, we both have seen a big reduction in cramping.I find if I feel near to a cramp at bedtime or during night spray avoids my cramping.
I am a competitive athlete (Scottish Highland Games), and the events that I participate in are high intensity - long duration events that have athletes crawling off the field of competition after 8-10 hours of competition. needless to say, there is a lot of muscle soreness at the end of such a competition. To keep this short, I won't bore you, but I experimented and used mag oil on only leg after competition. The next two days had a markedly difference between the two legs. no soreness on leg that I used the mag oil, normal soreness & tightness on the leg without. I use it after EVERY competition now.
Regarding your report on topical magnesium products: my elderly mother suffers from Restless Leg Syndrome and when it hits (about every other night) the only relief she can get is by using spray-on magnesium (salts). True that it tends to dry the skin, but the relief is remarkable. Usually within 30 minutes, or less, she is back to sleep with no further RLS.--
" little reliable clinical evidence showing these products are effective " doesn't mean they don't work. After years of exposure to pesticide (over 20 years ago now), I now get cramps in my feet and up the front of my shins only if I've inadvertently been exposed to pesticide again or, interestingly, those plug-in room deodorisers. Magnesium oil rubbed onto the spot will give almost instant, complete relief and I know many elderly people who wake in the night with horrible cramp, who have the same result magnesium oil.
I have a genetic muscle disorder that causes my muscles to painfully contract and not release. I do get botox injections every 3 months and that does help but I am limited to how much botox I can receive at one time. This being the case, I have the injections in my upper traps since they are the worse.
I found out about magnesium oil some years back and it has been able to give me relieve in my other muscles that are contracted.
It's important to buy magnesium oil with no water added, just magnesium chloride.
I know for a fact, from my personal experience, that this type of magnesium oil works. Since my muscles are so tightly contracted, I don't spray it on but pour some into my hands and apply it generously. I then wrap the area with saran wrap. I do this at night while watching tv and remove it before going to bed.
I know that this sounds extreme but desperate times call for desperate measures!
thanks for the tips. I think the saran wrap keeps it warm and that might be a lso healing can you have baths with magnesium sulpate befre bed. Sorry for your struggles. I tale 1000mg of magneuim and tumeric and berberine and bone borth and that seems to help as well .
Regarding effectiveness of topically applied magnesium, I was surprised and abit dismayed you did not review the work of Dr Norm Shealy. This slightly shakes my faith in your process.
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This CL Answer initially posted on 3/10/2018.
Last updated 5/24/2019.
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