It’s a must have supplement.
A leg cramp, often referred to as a “charley horse,” is generally harmless but can be intensely painful. These muscle spasms, which usually affect the calf, foot, or thigh, can last from a few seconds to several minutes and often occur unexpectedly, particularly at night during sleep. Nocturnal leg cramps (NLCs) are quite common, especially among those over 50, as noted by the Cleveland Clinic. While there is no definitive treatment, preventative measures like staying hydrated and stretching regularly can help. Recent research also highlights the potential effectiveness of vitamin K2 in reducing leg cramps.
A study published in JAMA Internal Medicine on October 28 involved 199 participants aged 65 and older. Of these, 103 received vitamin K2, while 96 were given a placebo. Prior to the trial, both groups experienced a similar number of weekly cramps, with averages of 2.71 for the vitamin K2 group and 2.6 for the placebo group. Over the two-week study, those taking vitamin K2 experienced a dramatic decrease to an average of 0.96 cramps per week. Conversely, the placebo group saw an increase to 3.63 cramps per week. Participants in the vitamin K2 group also reported reduced severity and duration of their cramps, and no adverse effects were linked to the supplement.
Although vitamin K2 is well-studied for its benefits to bone and heart health, its impact on muscle function remains largely unexplored. Researchers suggest that the vitamin may help relax muscles by lowering calcium levels within cells, potentially reducing muscle contractions by preventing excessive calcium buildup. Given the promising safety profile of vitamin K2, the study encourages further research to confirm its effectiveness in managing leg cramps and improving sleep and quality of life for those affected by NLCs.
Other potential remedies for leg cramps include magnesium and vitamin B complex, according to the Cleveland Clinic. However, persistent or severe cramps, especially those accompanied by additional symptoms like swelling, numbness, skin changes, or disruptions to sleep, should be discussed with a healthcare professional to rule out underlying issues.
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