Vitamin K₂ reduces dreaded nighttime leg cramps in clinical trial

Medical Xpress / JAMA Internal Medicine ^ | Oct. 31, 2024 | Justin Jackson / Jing Tan et al

[ConservativeMind]

Researchers found that vitamin K2 supplementation reduces the frequency, intensity, and duration of nocturnal leg cramps (NLCs) in older individuals.

Approximately 50% to 60% of adults experience NLCs (sometimes referred to as a Charley horse) in their lifetime. There are no medical treatments without a substantial list of unpleasant side effects.

The multicenter, double-blind, placebo-controlled randomized clinical trial enrolled 199 individuals aged 65 years and older (mean age 72.3) who experienced two or more documented episodes of NLCs during a two-week screening period. Participants were randomly assigned in a 1:1 ratio to receive either vitamin K2 (menaquinone 7), 180 μg, or a placebo capsule daily for eight weeks.

The study's primary outcome was the mean number of NLCs per week between the vitamin K2 and placebo groups.

Secondary outcomes included the duration of muscle cramps measured in minutes and the severity of muscle cramps assessed using an analog scale ranging from 1 to 10.

At baseline, the mean number of NLCs per week was comparable in both groups, with 2.60 cramps in the vitamin K2 group and 2.71 in the placebo group.

During the eight-week intervention, the vitamin K2 group experienced a reduction in the mean weekly frequency of cramps to 0.96. In contrast, the placebo group maintained a mean weekly frequency of cramps at 3.63. A difference of 2.67 fewer cramps per week between the groups was statistically significant, and the trend was visible in just the first week.

The vitamin K2 group also significantly reduced NLC severity, with a mean decrease of 2.55 points compared to 1.24 points in the placebo group. The duration of NLCs decreased by a mean of 0.90 minutes in the vitamin K2 group, compared to 0.32 minutes in the placebo group. No adverse events related to vitamin K2 use were identified.

[Does so]

“RLS is a lot different from cramps.”
.
.

Agreed.

I have both, but Gabapentin is the answer. (AKA Neurontin).

Although statins initiated leg cramps about age 50, I’d had a few as a teen.

As a light sleeper, I’d sense the cramp coming-on early and in two seconds, forcefully straighten the affected leg.

(Also painful, but very preferable to several minutes of cramps).

That “cure” works every time,

[roving]

I have RLS and nothing works. I don’t get cramps, but my legs get that crawly feeling.

[Poser]

If you take statins, try CoQ10. It ended my cramp problem immediately. My internist told me that the statins depleted it and the supplements were necessary to counteract that effect.

[P.O.E.]

What I meant to imply is that they go away eventually.

Actually, haven’t had them in years (since my youth), but am starting to get them again in my dotage. Hurts like the devil.

[daniel1212]

They used vitamin K2 MK-7, 180 μg, and it reduced cramping by 2/3 over eight weeks of use.

I have endured very painful leg cramps after some hard running or bicycling, though taking a MSM tablet and a multi vitamin and mineral, and L-Arginine and flexing legs before sleeping usually negates these.

I see 60 Count Vitamin D3 5000 IU with K2 100 mcg - K2 MK-7 with D3 Vitamin Supplement, for 6.82.

Now we need a multi that has all the things posts have recommended!

[sauropod]

.

[God luvs America]

i believe Vitamin K also helps with brain health. I’ve been taking it on and off for a few years now.

[meatloaf]

Vitamin K2 doesn’t affect blood thinners.

Check the research papers in pubmed.

You also need K2 to get the benefit of taking vitamin D3.

[bert]

One 250 mg magnesium capsule taken on Wednesday pretty much ends night leg cramps for me

[AuntB]

I take magnesium daily. Can’t take potassium because of BP meds. I use magnesium oil, it does seem to help some.
I have a bad pancreas. I just don’t absorb any nutrients. 85 lbs.
After the Almeda fire, I couldn’t get any enzymes or peds. The cramps every night were relentless for months.

[AuntB]

BTW..the only thing that stops my cramps is heat.

[telescope115]

I used to get them frequently when I was dehydrated. Also before my liver transplant, I would get them in my hands as well, mostly at work. I had to stop whatever I was doing until they subsided. Not good for a machinist.

I take 2 400mg tabs of magnesium every day as part of my daily dose of meds, have not had any cramps of any kind.

[Bob434]

For those with RLS, try quinine in tonic water- but note that people can RARELY become allergic to quinine and suffer severe reaction- BUT MOST people never will.

You don’t need much- maybe a 1/2 of a small juice glass worth at night.

There is another condition called Periodic Leg Movement Syndrome which also is helped by quinine. PLM is different from restless leg syndrome, but will respond to quinine.

[Cincinnatus.45-70]

I suffered from them for years, but have almost none now. Two to three tablespoons of plain apple cider vinegar in a large glass of water before bedtime, and 95% or more of them are gone. If they are really bad, which happens maybe every two months, I get cramps, but I take another dose of vinegar and water and the cramps go away in seconds.

I get along with the cheap store brand vinegar, maybe $1.95 per quart. Since it works so well, I don’t spend the extra money for the fancy organic stuff.

I had asked my doctor for help, send me to a specialist or something, he said there was no treatment. Then one day 5 years ago I was helping a friend get in his hay on a hot August day in Kansas. At the end of the day, I got leg cramps so bad, I could hardly get up the three steps to his back door. His wife said, sit down, I’ll get you something. She handed me a 10 Oz glass of cool water and apple cider vinegar. The cramps went away before I could get my work boots unlaced. Amazing!

[Rad_J]

Potassium works for leg cramps. But most potassium pills don’t work because my body can’t absorb them. I either crush up hard pills or use capsules that have potassium powder.

Twinlab Potassium Caps from Amazon.

[AuntB]

I’ve used apple cider vinegar for years. Does nothing.
My problem is I can’t absorb any nutrients, including the vinegar. Slow death. I’m ready. Enough pain. I’m so damaged now, nothing will help. I scream alot.

[Chuckster]

mark

[Williams]

Yes heat is good.
Cramps are a terror.

[TBall]

I have a friend who swears a spoonful of yellow mustard will cure cramping

[AuntB]

“heat is good.
Cramps are a terror.”

After the Almeda urban arson proven wildfire, I was homeless. No motels. The only place I found was a big old house without heat. It was 100 feet to the microwave. I couldn’t get any enzymes, except mail order and had bad pancreatitis. I would get them in both feet at the same time and had to crawl to the microwave. 2 months, every night. I honestly went mad. Truly.