If so, there is a possibility this could be due to a magnesium deficiency. This common deficiency can manifest itself in more than just leg cramps. Low levels of magnesium have been associated with increased states of inflammation which has been shown to affect a myriad of different tissues including cardiovascular, intestinal and neuronal.
In addition, this chronic inflammation, as it may affect the central nervous system, can also affect sleep patterns. A recent research study found a possible association between magnesium status and sleep quality.
To ensure that your body has enough magnesium to keep your bones healthy and to prevent deficiency, you must meet the daily recommendations for magnesium set by the Food and Nutrition Board. Recommendations for magnesium vary based on age and sex. Children between the ages of 1 and 3 require 80 mg of magnesium per day, while children between 4 and 8 need 130 mg daily. Children from 9 to 13 should consume 240 mg daily. Female teenagers between 14 and 18 should consume 360 mg per day, whereas male teenagers of the same age require 410 mg of magnesium. Adult women between 19 and 30 should consume 310 mg, and adult men of the same age should consume 400 mg. Adult women over the age of 30 require 320 mg daily, whereas men of the same age need 420 mg daily.
When a woman is pregnant or breastfeeding, her needs for various vitamins and minerals may increase. To keep her bones healthy, a pregnant woman age 18 and younger should aim to consume 400 mg of magnesium per day. A pregnant woman between 19 and 30 requires 350 mg, and a pregnant woman over 30 needs 360 mg daily.
A women age 18 and younger who is breastfeeding requires 360 mg of magnesium per day. A breastfeeding woman between 19 and 30 needs 310 mg, and a breastfeeding woman over 30 requires 320 mg.
The biggest contributors of magnesium in American diets are whole grains, nuts, fruits and vegetables. The fruits and vegetables with the most magnesium include spinach, okra, Swiss chard, apricots, avocado and bananas. Other good sources of magnesium include milk, yogurt, meat and eggs.
To ensure you are getting enough of both Calcium and magnesium per day, I recommend taking a synergistic supplement, which means the supplement contains a blend of vitamins and minerals for maximum absorption. NutraMetrix Isotonix Calcium Complete provides the body with an optimal blend of calcium (750mg), vitamin D3 (1,000mg), magnesium (200mg), vitamin C (58mg) and boron (1mg) in an efficient isotonic solution that is readily absorbed by the body.