Have leg cramps while sleeping? Try adding this vitamin to your diet
Nocturnal leg cramps (NLC) are common, painful, but usually not serious occurrences.
They are the involuntary contractions of leg muscles that happen during sleep. It feels like a spasm and they usually occur in the calf. Mine occur in my foot and it is a startling way to wake up.
An estimated 50 to 60% of adults will experience NLC at some time. Risk factors are dehydration, vitamin/mineral deficiencies, medications such as statins or diuretics, inactivity during the day and older age. There isn’t strong evidence for any treatment although many people have found relief with a nightly magnesium supplement.
A recent article in JAMA Internal Medicine reported on a randomized double-blind clinical trial testing the effectiveness of vitamin K2 in reducing the cramps. The participants were people over 65 who had experienced a night cramp within the past two weeks.
The 199 participants in the study were divided into two groups. One received vitamin K2 and the other group, a placebo. The dose given was 180 micrograms. For reference, the recommended daily allowance for adult women is 90 micrograms and adult men is 120 micrograms.
The group receiving vitamin K2 had a significant decrease in leg cramps.
Vitamin K, like other vitamins, is multi-functional. It is essential for bone building and blood clotting. Vitamin K helps activate a protein that helps clear arteries of calcium. That’s a good thing.
Food sources of vitamin K are dark greens like kale, Swiss chard, spinach, broccoli, soybeans, edamame, egg yolks, Gouda and blue cheese and fermented foods. Most multivitamins and Vitamin D supplements contain vitamin K2.
It appears that when vitamin D and K2 are taken together, it is even more beneficial for bone health. I found it interesting that one leaf of Swiss Chard contains 398 micrograms of vitamin K. Hard to beat a dark green when it comes to nutrients.
Anyone who is on a blood thinner or an anti coagulant should talk to their physician before taking vitamin K. There could be an adverse reaction.
Sheah Rarback is a registered dietitian nutritionist in private practice in Miami, FL. srarback@hotmail.com
