The Best Magnesium For Leg Cramps

Nothing’s worse than hobbling around your bedroom at 4am after being struck by a leg cramp in the middle of a deep sleep.

Almost everyone will suffer from cramping at some point in their lives. Many people experience them regularly too.

Often high performance athletes get muscle cramps when pushing their bodies to the extreme. Pregnant women and older people can also be regularly plagued with cramps.

One thing that can help is getting enough magnesium. Magnesium is a natural mineral found in food which is also available as a supplement.

I’ve taken a look at the wide range of supplements currently available in order to find the best magnesium for cramps. If you read on, I’ll share my findings with you.

Do You Need More Magnesium?

Skeletal muscle cramps can be one of the first signs of a magnesium deficiency. Thus, adding more magnesium into your diet either by food or supplementation, can alleviate the problem.

With that said, how do you know you are deficient in magnesium?

Your friendly local physician can test your magnesium levels. However, as only 1% of the magnesium in your entire body is stored in your blood, a standard blood test will not suffice. More intricate testing must be used.

So, if you are experiencing regular cramping and think you may be in need of extra magnesium, here are a five questions you can ask yourself without visiting the doctor's office.

Relieve Muscle Pain, the Natural Way!

1.How Much Sugar Do You Eat?

Donuts. Pastries. Are these foods you find yourself unable to resist on a regular basis?

Eating refined sugars means you are eating foods with zero magnesium in them. What’s worse is, these foods actually cause your kidneys to excrete the magnesium stores you do have.

This is a quick and easy way to rapidly lower your magnesium levels!

2. Do You Love Soda?

The majority of fitness gurus will tell you that soda is the number one item to completely abolish from your diet. Nevertheless, a huge percentage of us just can’t resist the fizzy stuff.

The phosphonates in sodas (most notably the dark colored ones) actually bind to the magnesium in our bodies, flushing it straight out of our system.

3. Do You Drink Caffeinated Drinks?

Are you the type of person who can’t start the morning without an earl grey or a cup of Joe? Don’t worry, you’re not the first and certainly won’t be the last.

Where your magnesium level is concerned though, caffeine is a big problem. It causes your kidneys to get rid of magnesium regardless of whether you have enough in your body.

4. Do You Enjoy A Cold Beer After Work?

Although many people around the world finish a hard day at work with a glass of red, studies have shown that drinking 7 or more alcoholic beverages a week is detrimental to magnesium levels.

Similar to caffeine, alcohol encourages the kidneys to excrete more magnesium than is needed which can result in depleted stores.

5. Are You Anxious?

Stressed? What about restless or even hyperactive? Maybe you even have trouble sleeping? Research suggests that all of these could be signs that you are deficient in magnesium.

If you are suffering from muscle cramps and answered yes to any of the above questions, you might benefit from getting more magnesium in your diet.

What Does Magnesium Do?

Magnesium is an essential mineral the body needs in order to stay healthy.

It has a number of functions from controlling your blood sugar to protein synthesis. Magnesium also regulates your nerve and muscle function.

All in all, ensuring you get enough of this vital mineral is pretty important.

The best way to ensure you get enough magnesium is by eating foods rich in it. Some magnesium rich foods include:

Of course, you can always add a magnesium supplement to your diet.

How To Choose The Right Magnesium Supplement for Cramps

Supplements are widely available, the difficult part is knowing which products are the best.

There are many brands to choose from, as well as different forms such as capsules, gummies and liquids.

There are also supplements that solely contain magnesium as well products that contain other ingredients. Choosing between these options is a matter of personal preference.

Another thing to consider is how much magnesium you’re getting from your daily diet.

Most magnesium supplements will contain the complete recommended daily value which can be too much of a good thing. If you’re already getting a good dose of magnesium from your diet, you may want to consider a lower dose supplement.

I’m going to share my picks for the best magnesium for cramps. I’ve identified some pros and cons to help you choose and at the end I’ll tell you my personal favourite.



Our rating

This is a capsule supplement which is specifically marketed for relieving leg cramps.

It comes in two sizes - 60 capsules or 100 capsules. Both are very reasonably priced.

It has been clinically tested and its results are available for you to view. It is also a plant based capsule so is vegetarian friendly. It doesn’t have lots of additives and fillers - just magnesium with supporting vitamins such as D, E and B6.

It gets really excellent feedback from people who use it. Users report that it is very effective in relieving muscle pain and leg cramps.

The only downside is that even though you only need to take one capsule a day, they’re pretty large.


  • Capsule form
  • Two serving sizes
  • Good price
  • Added vitamin D, E and B6
  • Clinically tested


  • Large tablet



Our rating

This is a non-greasy magnesium spray. It has no additives or fillers and is 100% magnesium.

It’s made in Canada and tested for 100% purity. It states that you can use up to 40 sprays per day and is best sprayed directly onto sore muscles. This product is also designed to help with muscle and joint pain, spasms and restless leg syndrome.

It comes in two sizes either 60ml or 250ml at an okay price. It is not exactly cheap but it won’t break the bank either.

I must admit I really like the idea of a spray supplement, especially as this one is 100% pure. However, you can not pinpoint your exact magnesium intake from using it.


  • Spray supplement
  • Non-greasy
  • Made in Canada
  • 100% pure magnesium
  • Range of sizes available
  • Aids restless leg syndrome


  • Unable to accurately measure dosage



Our rating

This supplement is in the form of an oil spray. To get your recommended daily value of magnesium, you can use this spray 20 times.

For areas affected by muscle pain, you can spray it directly onto the area and it should relieve the pain quickly. Alternatively, you can add two ounces to your bath water.

The idea of a product you can add to your bath and relax with to ease muscle cramps is great. This could be especially helpful to pregnant women - nothing is nicer to relieve pregnancy aches than a hot bath. This product specifically mentions that it aids pregnancy complaints.

It’s reasonably priced and comes in a 12 ounce bottle. With that said, 12 ounces wouldn’t go very far if you’re planning to use 2 ounces in each bath you take. The only thing I feel is a downfall is the dosing. I don’t know exactly how scientific “about 20” sprays is.


  • Oil spray
  • Can be added to bath water
  • Can be sprayed directly onto ailments
  • Good price


  • Small supply
  • Difficult to measure dosage



Our rating

Hyland’s Cell Salts are a small tablet that dissolves under your tongue. These are specifically designed to relieve muscular cramps - menstrual cramps in particular.

People who use the product have really praised their ability to quickly relieve muscle spasms.

The only thing I am not sold on is the fact of how many tablets you need to take for these results. The directions state to take four tablets three times a day. For me personally, that’s far too much and I’m likely to forget a dose or three.


  • Soluble tablets
  • Specifically for muscular cramping
  • Good price


  • 12 tablets per day



Our rating

This product is a standard capsule supplement which offers a 2 month supply if using daily. It offers both magnesium and potassium. It states it relieves muscle pain, spasms and tension.

It also gets good feedback from previous users. However, there are a number of people who found it didn’t work for them at all. It’s worth remembering that everybody is different and although supplements may work wonders for one person, they may simply not be effective for your body.

I feel that for a standard supplement, the price is quite expensive and there are cheaper alternative that work just as well.


  • Capsule supplement
  • Magnesium and potassium
  • Specifically for cramps
  • Two month supply


  • Expensive

Our Choice: The Best Magnesium For Cramps

Although I really like the idea of a spray to ease muscle pain, I do think it is important to know exactly what you are putting into your body. Therefore, my favorite from the products I selected is MgSport capsules.

Taking one a day is just like a multivitamin. Plus, I like that it is clinically tested and backs up their marketing with science.

Helen Sanders

Chief editor here at Health Ambition, I'm a proud mother of two passionate about nutrition and ways to live healthier with more energy!

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