Stay hydrated during the day - aim to drink half your body weight in ounces of water.
Supplement with Magnesium (in citrate or glycinate form) 300-400mg/day
If you’re already taking Magnesium and still experiencing leg cramps, try adding Calcium Lactate to your supplement routine.
When you’re actively experiencing the leg cramp trying to stretch it out can make it feel worse or last longer. Instead, try placing one hand on either side of the cramp and push the muscle together between you hands. It may be uncomfortable but it will signal to the brain to stop the cramp more quickly.
Add a good mobility routine to your day. This could include stretching, walking, yoga and chiropractic care.
Iron in your diet
Animal sources of iron are absorbed 2-3x more by the body than plant sources.
Good animal sources include lean beef, oysters and poultry.
The best plant sources are beans and lentils, tofu and dark green leafy veggies like spinach or kale.
Adding a Vitamin C source can enhance the absorption of iron from plant sources. These pairings can work well:
bell peppers and beans in a salad
spinach salad with lemon juice vinaigrette
fortified grains with berries
Iron can also be absorbed into your food if you cook in cast iron cookware.