Nocturnal leg cramps (NLC) affect 50-60% of adults, causing painful and involuntary muscle spasms during sleep, often in the calves or feet. These cramps, while not usually serious, can disrupt sleep and reduce quality of life. Common risk factors include dehydration, inactivity, certain medications, and older age. Although treatments remain limited, some individuals find relief with nightly magnesium supplements, and new research highlights vitamin K2 as another potential solution.

A recent study published in JAMA Internal Medicine examined the effects of vitamin K2 on NLC in adults over 65 who had recently experienced cramps. Participants were divided into two groups: one received 180 micrograms of vitamin K2 daily, and the other received a placebo. Those in the vitamin K2 group reported significantly fewer cramps. Known for its role in bone health and blood clotting, vitamin K2 also activates proteins that help clear calcium from arteries, potentially improving muscle function. In addition to supplements, vitamin K is found in foods such as kale, spinach, egg yolks, and fermented items.

To further manage or prevent nocturnal leg cramps, applying heat, stretching, and massaging the affected area can be helpful. Mobility tools like the Tiger Tail can provide quick relief during the night. Additionally, leg cramps may indicate deficiencies in magnesium or potassium. Addressing these deficiencies through diet or supplements can tackle the root cause of cramps and promote better overall health. For those seeking natural relief, combining a nutrient-rich diet with these strategies may offer a path to more restful nights.

SOURCE:
The Miami Herald, November 22, 2024

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