Which magnesium should you take if you get leg cramps?
Answer
No magnesium form carries a cramp claim, because none exists. Judge on elemental content, tolerability at a full serving, and cost per 100mg.
Key takeaways
- Is one form better for cramp?
- No. No authorised cramp claim exists for magnesium in any form.
- What should decide the choice?
- Elemental magnesium per serving, tolerability across a season, and cost per 100mg of elemental magnesium.
- When is cramp medical?
- Cramp at rest or at night that is new, severe or frequent belongs with a GP.
There is no cramp answer to give
Magnesium carries authorised claims for normal muscle function, protein synthesis, electrolyte balance and the reduction of tiredness and fatigue, at 15 percent of the 375mg reference value or above. None of them is a cramp claim, and no cramp claim exists for any supplement.
So the question cannot be answered on cramp, and a page claiming to identify the best magnesium for cramp is ranking on a criterion that does not exist.
What to judge instead
Elemental magnesium per serving, which is the only figure comparable across products. Tolerability at a full daily serving, because a product abandoned in November delivers nothing. And cost per 100mg of elemental magnesium.
Futuro Labs Magnesium Glycinate provides 300mg elemental at 80 percent NRV for 22p a day, which is 7.4p per 100mg, in bisglycinate form chosen for tolerability across a season.
The full version
- Does magnesium stop cramp in rugby?The full cramp answer and what the evidence points at.
- How to compare magnesium forms without the marketingThe three axes that separate the forms.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, a two capsule serving covering 80 percent of the 375mg reference value, UK made and independently lab tested for purity.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Which magnesium is best for cramp?
None. No authorised cramp claim exists for any form.
What should I judge on?
Elemental content per serving, tolerability, and cost per 100mg.
When should I see a GP?
Cramp at rest or at night that is new, severe or frequent.
What is a good elemental figure?
300mg covers 80 percent of the 375mg reference value and sits below the 400mg supplemental ceiling.
Does an electrolyte drink help instead?
No cramp claim exists for those either. They replace fluid and sodium, which is a hydration job.
What actually reduces exercise cramp?
Conditioning for the last twenty minutes, managing minutes after a lay off, and fluid across the day.
Does stretching work?
Yes, within seconds, which is itself evidence about the mechanism.