A Cure for Muscle Cramps? It’s Not What You Think

Whether you’re awakened in the middle of the night or stopped dead in your tracks by a sudden charley horse, you know that muscle cramps can cause some pretty intense pain. A muscle cramp is a sudden and involuntary contraction of one or more of your muscles that has been known to be caused by overuse of a muscle, dehydration, muscle strain, or simply staying in the same position for a prolonged period. Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as inadequate blood supply, nerve compression, and mineral depletion. Some medications can also lead to muscle cramps.

It’s unexpected and conflicting with popular belief, but research finds that neither electrolyte nor hydration status predicts susceptibility to cramps. In a study of Ironman triathletes, previous history of cramping and running speed predicted muscle cramps, regardless of electrolytes or hydration. Magnesium is also touted for the prevention of cramps, but evidence for magnesium’s effect on cramping is mixed.

What seems to be more of the culprit is altered neuromuscular control. Fatigue occurs the more you use a muscle, and fatigue interferes with the balance between excitation and inhibition muscles. Tired muscles are more likely to go into excitation mode, which causes the muscle to rapidly and repeatedly contract, causing a cramp.

So what is effective against muscle cramps? Strong, sour, and spicy flavors. For example, pickle juice works, not by replenishing hydration or electrolytes, but by triggering TRP ion channel activators in the brain, which influence skeletal muscle contractions. It reduces active cramps faster than you absorb the water and electrolytes. Additional TRP ion channel activators include cayenne pepper, ginger, and cinnamon. Hot Shot, a manufactured blend of all three ingredients, shows efficacy against muscle cramps.

Electrolytes and hydration are still vital, especially when you’re physically exerting yourself. Adding salt to your water before exercise does improve performance, particularly in warm climates. So stay hydrated and keep using electrolytes, including magnesium. They can’t hurt and may provide a foundational support against cramps.

Still experiencing cramps or muscle pain on the regular? We can help you determine and navigate through some other potential causes, including mitochondrial dysfunction and other underlying nutritional deficiencies.