Vitamin B12 and Nocturnal Leg Cramps

A Troublesome Condition

Nocturnal leg cramps are cramps which only occur during the evening hours and are painful enough to interfere with the patient’s ability to get adequate rest. They may occur in conjunction with other sleep disorders, but the leg cramps alone are not symptomatic of any other medical problem. Although nocturnal leg cramps are most common among the elderly and people who are known to have poor blood circulation, many pregnant women also complain of this troublesome condition.

While nocturnal leg cramps are often confused with restless legs syndrome, it should be noted that the two conditions are not interchangeable. Restless legs syndrome is characterized by a crawling sensation that forces you to move your legs. The sensation is often compared to a burning or itching and may affect the arms and torso as well.

The Link Between Vitamin B12 and Nocturnal Leg Cramps

Stretching and regular physical activity is often recommended as the first course of treatment for nocturnal leg cramps, since many healthcare professionals believe tight muscles make the condition worse. The classic runner's stretch, which involves leaning against the wall and stepping forward with the back foot flat on the floor, is simple to do before bedtime and may provide relief in many cases. If the condition persists, however, dietary modifications may be needed.

In the quest to find a safe and natural way to relieve the discomfort and inconvenience associated with nocturnal leg cramps, researchers have found that vitamin B12 may be a useful tool. Scientists at Tapei Medical College in Taiwan gave 28 elderly patients with nocturnal leg cramps a supplement providing 250 mcg of vitamin B12, 30 mg of vitamin B6, 5 mg of riboflavin, and 50 mg of thiamine for three months. Results indicated that 86 percent of the patients in the study experienced complete relief of their symptoms after the vitamin therapy. A study published in the International Journal of Obstetrics and Gynecology reported similar results among pregnant women experiencing trouble with leg cramps.

If you are interested in the link between vitamin B12 and nocturnal leg cramps, there are two ways to get more vitamin B12 into your diet:

• Increase the amount of foods high in vitamin B12 that you eat on a daily basis. Food supplements for a vitamin B12 deficiency include meat, eggs, and dairy products as well as fortified breakfast cereals such as Kellogg’s All-Bran with Extra Fiber, General Mill’s Whole Grain Total, and General Mill’s Multi-Grain Cheerios.
• Purchase a supplement. However, you should be advised that supplements advertised as “B-50” or “B-100” often do not contain the high doses of vitamin B12 that are necessary for this treatment to be effective. Typically, you’ll need four separate supplements: vitamin B6, vitamin B12, riboflavin, and thiamine.

Other Dietary Treatments for Nocturnal Leg Cramps

Studies have long indicated that marathon runners often suffer from leg cramps when their bodies are low on calcium, magnesium, and potassium. However, patients with nocturnal leg cramps may also experience relief by making the following changes to their diet:

• Reduce the fat from your diet, since fat makes it harder for the body to absorb magnesium.
• Avoid alcohol. Even one drink is enough to significantly reduce the supply of magnesium in your body.
• Minimize soft drink intake. Colas contain phosphates that leech both calcium and magnesium from your body.
• Tame your sweet tooth. Metabolizing cookies, candy bars, and other sugary snacks depletes the body’s reserves of magnesium.
• Increase your intake of bananas. In addition to being cheap, delicious, and nutritious, bananas are a wonderful source of potassium.

Although evidence is mixed on the role of adequate hydration in preventing nocturnal leg cramps, increasingly your daily fluid intake may also be helpful. Many people do not get the six to eight glasses of water per day that is recommended for maximum health benefits.