Have you ever been awakened from a deep sleep by the stabbing pain of a leg cramp?

If so, you’re among 70 percent of adults, especially those over 60, who deal with pain, the likes of which you wouldn’t wish on your worst enemy.

As painful as they are, though, leg cramps aren’t typically life-threatening. But they could be a sign that something else is seriously wrong.

Medications have provided little relief — but scientists searching for safe ways to ease these painful episodes may be onto something…

A vitamin that appears to significantly cut down on the pain, frequency and duration of leg cramps…

What causes leg cramps?

Nighttime leg cramps can be idiopathic, meaning they can happen for no known reason.

However, it’s thought they can result from muscle fatigue — overuse of your calf muscles during the day — or from not getting enough movement or exercise. Muscles require good blood flow to supply nutrients and prevent waste products from building up.

Poor circulation is often to blame for leg cramps, especially when they occur at night. According to vein experts, when blood flow is inconsistent, muscle aches, pains or cramps may occur, especially in the lower legs.

Many medications list nighttime leg cramps as a possible side effect. These drugs include many antidepressants, anti-seizure drugs, diuretics and steroids.

Secondary leg cramps, however, are a symptom or complication of a more serious health problem, such as:

• Congestive heart failure – when your heart can’t pump blood well enough to give your body an adequate supply
• Hypokalemia – low potassium levels in the blood
• Peripheral artery disease – commonly caused by atherosclerosis

They could also signal the onset of Parkinson’s disease or kidney failure.

Not to alarm you, but if you’re having unexplained leg cramps, it’s probably a good idea to see your doctor, if only to rule out these things and set your mind at ease.

Vitamin K2 sends leg cramps packing

Vitamin B12 and magnesium have shown promise by helping some people reduce the frequency of leg cramps.

But research published in JAMA Internal Medicine shows another vitamin may do even better…

Previous studies have found vitamin K2, a fat-soluble vitamin with roles in circulation, bone and heart health, can reduce muscle cramps for people undergoing dialysis — but what about the general population?

Researchers at several Chinese hospitals conducted a double-blind, placebo-controlled randomized clinical trial to test the effectiveness of K2 against nighttime leg cramps.

In their study, 199 participants who experienced nighttime leg cramps were divided into two groups. 96 of them took a placebo, while 103 took vitamin K2 capsules.

Within one week, they found that vitamin K2 not only reduced the frequency of nighttime leg cramps but the intensity and duration of episodes that did occur. Those taking vitamin K2 reported greater pain reduction.

Vitamin K2 is a safe supplement with no known side effects. However, it’s recommended not to supplement K2 if you’re on blood thinners unless your doctor tells you to. So, if you are, discuss it with your doctor and follow their advice.

Stretching helps too

If you’re prone to nighttime leg cramps, stretching could also help — and provide some surprising benefits ranging from flexibility to longevity.

Here’s a simple exercise that’s recommended for people with leg cramps:

• Stand about 3 feet (1 meter) away from a wall.
• Lean forward. Touch the wall with your arms outstretched while keeping your feet flat.
• Count to five before you stop and do it over and over again for at least five minutes.
• Repeat three times per day.

Make sure you stretch your legs before and after exercise, and right before you go to sleep.

You can also experiment with different sleeping positions. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front.

Sources:

Vitamin K2 reduces the frequency, intensity, and duration of nighttime leg cramps — News Medical

Vitamin K2 in Managing Nocturnal Leg CrampsA Randomized Clinical Trial — JAMA Network

Leg cramps — Cleveland Clinic