I’m already taking magnesium and other supplements but getting Charlie horse cramping in my feet and legs every night

Nighttime leg cramps, often referred to as "charley horses," can still occur even when taking magnesium. Experts suggest several factors and remedies to consider:

1. Magnesium and Calcium Balance: Patrick Sullivan emphasizes that magnesium and calcium work together; too much calcium can lead to muscle tightness (clenching) while magnesium helps relax muscles. If your diet has excess calcium and insufficient magnesium, cramps may arise despite supplementation. For those experiencing leg cramps, it might be beneficial to reassess your magnesium intake and ensure it's adequately paired with calcium 1.

2. Hydration and Electrolytes: In discussions on hydration, David Jockers highlights that low potassium and sodium levels can exacerbate leg cramps. Coconut water is suggested for its potassium content, which can help alleviate cramps, particularly if you feel dehydrated despite drinking water. This is especially critical for those on low-carb diets or fasting, where sodium needs may increase due to lower insulin levels and fluid retention issues 2.

3. Food Sources and Supplementation: Many people struggle to get sufficient magnesium and potassium from their diet due to depleted food sources. Exploring foods rich in these minerals or considering different types of magnesium supplements might be necessary, as modern diets often fail to meet nutrient needs 1.

Recommendations:

• Reassess your magnesium and calcium ratios in your supplements.
• Increase dietary potassium, possibly through foods or drinks like coconut water.
• Consider electrolyte supplements if you're on a low-carb diet or fasting.
• Monitor overall hydration and adjust sodium intake if necessary.

For persistent issues, it may be wise to consult with a healthcare provider to tailor your approach.