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How To Relieve Muscle Cramps and Spasms

how to relieve muscle cramps and spasms

Updated October 2019

Choices for Muscle Cramps and Spasms

Muscle spasms, cramps, twitches, and tics are often a result of vitamin and mineral deficiencies or imbalances. Most cramping occurs at night as minerals move between the blood, muscles, and bones. A good diet and natural supplements have been very successful in fortifying and strengthening the body against nutrient shortages. Improvement is often noticeable within two weeks. 


Metabolic insufficiency of calcium, magnesium, potassium, iodine, trace minerals, and vitamins E, D and B6 can occur due to lack of sufficient HCL in the stomach. Vitamin C and silicon deficiency causes poor collagen formation, vital to muscle elasticity. 

Note: If you take high blood pressure medicine and have continuing muscle spasms, ask your doctor about changing your prescription. Some blood pressure medications can cause cramping.

Poor circulation is another common cause of leg cramps; natural foods that can boost circulation include garlic and cayenne.


Leg cramps are uncontrollable, very painful spasms and twitches, especially acute at night. Facial tics are embarrassing muscle twitches, etc.

Diet therapy is key to prevention and treatment.

  1. Eat vitamin C-rich foods; leafy greens, citrus fruits, especially kiwi, brown rice, sprouts, broccoli, tomatoes, bell peppers, etc.
  2. Eat potassium-rich foods; bananas, broccoli, sunflower seeds, beans, and legumes, whole grains and dried fruits.
  3. Add 2 tbsp. seaweeds daily for iodine and potassium—a difference in about a week. Supplementation has proven benefits.
  4. Eat magnesium-rich foods; lettuce, bell pepper, green leafy vegetables, molasses, nuts and, seafoods. Take a green superfood drink daily.
  5. Muscles need healthy fluids to contract and relax. Take an electrolyte drink for good mineral salts transport.
  6. Avoid refined sugars, processed and preserved foods. Food sensitivities to these substances can be the cause of inflammation, twitches, and spasms.


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