Staying properly hydrated may reduce your risk of leg cramps and other keto side effects, such as headaches and constipation. Salt your food and consider sipping on salted bone broth to reduce the chances of electrolyte imbalance. Taking a magnesium, potassium, or multi-mineral supplement may be a good idea for those transitioning to a keto diet ( 15). Consider taking an electrolyte supplement.Pumpkin seeds, Brazil nuts, cashews, kale, arugula, broccoli, and oysters are low in carbs and high in magnesium to aid your electrolytes ( 14). Avocados, Swiss chard, spinach, onions, tomatoes, beet greens, and mushrooms are keto-friendly, potassium-rich foods that can help rebalance your electrolyte levels ( 13). The best way to prevent and treat leg cramps on keto is to ensure that you’re eating nutritious foods, supplementing if necessary, and staying properly hydrated. These symptoms may likewise be caused or worsened by dehydration and electrolyte imbalances, making prevention all the more important. How to treat and prevent leg cramps on ketoĪside from leg cramps, other symptoms associated with the keto diet include headaches, constipation, and fatigue - collectively known as the keto flu. Other causes of leg cramps include sedentary habits and certain medications. People on the keto diet may experience leg cramps due to dehydration and electrolyte imbalances. Several other factors may also cause leg cramps.įor example, certain medications, such as diuretics, asthma drugs, and statins, are associated with an increased risk of these pains ( 10).Īdditionally, sedentary habits, old age, strenuous physical activity, and medical conditions like liver and kidney failure are associated with leg cramps ( 11, 12). In turn, increased urination can lead to dehydration, another potential cause of leg cramps ( 1, 5).ĭehydration is one of the most common keto side effects and may thus increase your risk of leg cramps ( 6, 7, 8).Īll the same, evidence is mixed and more studies are needed ( 9). People transitioning to the keto diet often urinate more due to factors like reduced insulin levels and increased sodium excretion. This loss is typically greatest during the first 1–4 days of transitioning to keto, so muscle cramps related to electrolyte imbalance may be worse during this period ( 5). When adapting to the keto diet, your body may lose more electrolytes through urination in response to decreased levels of blood sugar and the hormone insulin ( 5). In turn, this leads to pressure on nerve endings, which may cause muscle spasms ( 4). If your levels become depleted, your nerve cells may become more sensitive. They include sodium, magnesium, chloride, potassium, calcium, phosphate, and bicarbonates ( 3). Too little electrolytesĪ potential cause of leg cramps is an electrolyte imbalance.Įlectrolytes are minerals that are essential for critical functions in your body, such as cell communication. The keto diet may make you more susceptible to leg cramps for several reasons ( 2). Most leg cramps are over in less than a few minutes ( 1).Īlthough their exact cause isn’t always clear, multiple factors, including pregnancy, medical treatments, insufficient blood flow, and the use of certain drugs, may increase your risk. These contractions commonly occur at night and can last seconds to minutes. Leg cramps typically affect the calf muscle, though they can occur in other parts of your leg as well ( 1). Cramps are involuntary, localized muscle contractions that are often painful.
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