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Supplemented a lot Mg and potassium, still muscle cramps

Answered on September 12, 2014
Created September 12, 2012 at 6:02 PM

Hi all!

Since four weeks I am suffering from muscle cramps all over my body, very slow recovery from sports (while on 100 - 150 gr. protein /day, high vit d. and zinc) 6 days later still soreness (!), tired, low energy, sleeping on daytime etc. No muscle cramps at night.

I figured out that I was probably short on Magnesium, since I eat a minimum of 600 grams of vegetables per day and sometimes use potassium-chloride salt instead of natrium-chloride salt as a taste-maker, potassium is probably not the mineral I am short of. So I decided to get some magnesium, magnesium-oxide for a week, 1 to 5 grams / day and it only helped a bit (yes to loosen it a lot).

Second and third week I got Magnesium-citrate and I am using about 0,8 - 1,2 grams / day and I am slowly improving, upped carbs as well a bit (fruit of course ;). I started to feel energized again and started to train again: I trained twice and now the cramps are back! Does it have to do with physical activity? How much do I have to supplement? I'm using opti-men multi 1-3 a day and I know that multivitamin usage tends to increase Mg usage, but I figured that 1,2 gram of mg-citrate should be enough to not experience worsening of the symptoms.

I am eating paleo 95% of the time, eating vegetables, eggs, meat, fruit and fish (in that order in grams). No diary. Not pastured or organic. Cheating is mainly when I eat with others and is mainly pasta / sugar.

Some other notes: I was hospitalized a while ago because of hyponatremia, that is natrium shortage. I make my own sport drink with natrium-chloride now to restore the sweated out natrium. I drink enough.

Another addition: I have some troubles with Hay-fever again, while when I started with paleo it was gone in only three days (!) while the pollen pressure of grasses was much higher than now. I never had hay-fever in september before :/

Another addition: my vitamin D level is probably somewhere around 180 nmol /liter.

All ideas / hints are welcome.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 14, 2012
at 11:04 AM

Thnx! I am looking into it! It seems not to be easily available here.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 14, 2012
at 11:03 AM

I found a cheap solution: magnesium chloride flocks, 10 euro for 750 gram. I made a footbath and stayed in for half an hour, it did not help actual. Magnesiumchloride is also the body own form so I suspect that oral dose can increase on this form.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 13, 2012
at 08:49 AM

Hi Mark I am very interested in your results, I am on a budget now and cannot just buy every product I want. So please let me know how it works! Thanks :)

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5 Answers

best answer

2
06ca9c524c28bc3fba95d4d90f8f43c6

on September 12, 2012
at 07:16 PM

Have you tried topical magnesium on top of your oral supplementation? I'm currently doing some n=1 on the subject, as I had read (can't think of link offhand) that oral magnesium is poorly absorbed so I was giving topical a shot in addition to the oral. Wish I was farther along in the experiment as I don't have enough data . . .yet.

-Matt
PhysiqueRescue.com

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 14, 2012
at 11:03 AM

I found a cheap solution: magnesium chloride flocks, 10 euro for 750 gram. I made a footbath and stayed in for half an hour, it did not help actual. Magnesiumchloride is also the body own form so I suspect that oral dose can increase on this form.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 13, 2012
at 08:49 AM

Hi Mark I am very interested in your results, I am on a budget now and cannot just buy every product I want. So please let me know how it works! Thanks :)

best answer

2
115900b14b6c83d281d1183f4507db6c

on September 12, 2012
at 08:06 PM

When I get muscle cramps I eat some unrefined sea salt and they go away within an hour.

5b8cf203186c3cb7810f5046e0532be8

(166)

on September 14, 2012
at 11:04 AM

Thnx! I am looking into it! It seems not to be easily available here.

best answer

0
5b8cf203186c3cb7810f5046e0532be8

(166)

on October 01, 2012
at 02:38 PM

I actually did both, transdermal magnesium + unrefined sea salt in my daily water. And as well I force myself to drink at least 2 liters of water. I thought I drank enough but when measured it was below 2 liters.

1
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on October 01, 2012
at 06:53 PM

You could just be low on sodium (I guess natrium in your language). Salt (natrium-chloride) is cheap. You don't need anything fancy, boring old salt. When I feel crampy or even stupid during or after a workout, I just do some salt water or just put some extra on my food and everything just starts to feel better. It's more that sodium and potassium have to be in the right ratios than anything else. Generally people get lots of sodium from their diet so the default advice is to supplement potassium. But often with paleo we are lower in sodium (because the kidneys are working correctly), so we may need both Na and K or sometimes just Na to stop the cramping.

0
F86f2d058989729bc73a5355803a357b

on September 15, 2012
at 09:57 AM

If you have not adjusted to low carb eating this may cause muscle cramps. Your body adjusts over time and of course everyone is different regarding adjusting to macronutrient changes.

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