KETO AND MUSCLE CRAMPS - DR. ERIC WESTMAN

[@stevec3872]

At age 68 I had rarely ever had legs cramps, but after 5 months into keto I got them big time when I would wake up in the night and stretch my legs and that would give me cramps in the calves and thighs and the foot. I could watch my foot pull straight back and then relax after a couple of moments. Taking electrolytes as well as potassium and magnesium supplements have stopped the cramps for me.

[@jujubunnybea]

Would you PLEASE share what electrolytes you are using... Thank You

[@stevec3872]

@@jujubunnybea I started with a bottle of Keto Chow electrolyte drips since I had one in the cupboard for months. It shows 45 mg or 10% for magnesium and 130 mg or 4% for potassium. From Amazon I got Doctors Scientific Potassium & Magnesium 2 capsules with 375 mg or 94% of magnesium and 450 mg or 12.8% of potassium and it said you can take 1 or 2 a day. I also have some Now potassium citrate of 2% capsules, really low like the Dr. said and you can take 5 of them a day. Just yesterday I got from Amazon I received a container of Dr. Berg's Electrolyte Powder 45 servings and 1 scoop provides 29% of magnesium and 21% of potassium. I ordered this because I'm about to run out of both the Keto Chow drops and the Doctors Scientific tablets. I've also tried to eat an avocado a day to help out with the potassium. But my night cramps are gone which is great because I've never really had them before. And watching my foot bend back was weird.

[@jujubunnybea]

@@stevec3872 ~ Thank You soooo much Steve for the kind and thorough replay 💖 I get foot and leg cramps during the night and have tried adjusting my salt and food but that doesn't seem to help. I'll give the above a try 👍😃 Thanks again and have a WONDERFUL rest of your day 🥰

[@pittsburgh-gal]

@@stevec3872 I just ordered Redmond Re-Lyte electrolytes, Pina Colada flavor mmm, because I trust Dr. Ken Berry and Neisha 🤗🌹

[@billscow]

@@jujubunnybea I like Emergen-C Hydration or ElectroMix, but any powder mix that has a good amount of magnesium and potassium. Besides Maalox you can also drink a 1 or 2 ounce shot of the cheap, clear Magnesium Citrate liquid laxative, just don't drink too much at one time or you'll experience the laxative effect, but for that You have to drink half or the whole 10 ounce bottle all at once, so just one or two ounces isn't enough to cause the laxative effect but will give you a good amount of magnesium. Another thing you can do for potassium is to get a salt substitute at the grocery store like Morton light salt which is a 50/50 blend of regular salt and potassium chloride, I use NU SALT in the little blue picnic size shaker, it's pure potassium chloride and 1/8 of a tablespoon will give you 560 mg of potassium equivalent to a medium sized banana but without the sugar.

[@LauraK93]

I had severe cramps in my feet and toes that recurred despite efforts to maintain electrolyte balance. Discovered that I had a vitamin b1--thiamine deficiency and supplementation totally got rid of not only the cramps but also my GERD and fatigue that I had for years!

[@jujubunnybea]

LEK0822 ~ Thank You for posting this... I will add a b complex vitamin to my diet for the cramps 👍 Thanks again 🥰

[@billscow]

WOW! That's cool, you must have found a VERY good and intelligent doctor. Fatigue for sure, GERD is usually LOW stomach hydrochloric acid & deficiency from salt avoidance &easily relieved by drinking acids like vinegar & lemon or other citric acid, but thiamine affecting electrolyte minerals & water balance? I'll have to research that one, but very interesting, thanks!

[@LauraK93]

@@billscow Low thiamine...low energy production that damages autonomic nervous system functions...poor vagal tone relaxes LES. Totally makes sense!

[@lf7065]

May I ask what brand you took, and how much every day? Thank you!🙂

[@akhiker01]

that’s great and i bet you happy to get some sleep!!!! I was having same issues and did all the electrolyte homemade drinks , supplements etc… no relief. After watching this video a couple months ago i added the 1tsp to 1 T of Phillips milk magnesia every night and it stopped the toe curling painful cramps , leg cramps and helps with keeping me regular .

[@geezlouise99]

I have leg cramps every night. I tried potassium and magnesium to no avail. The only thing that seems to help is salt. I take about a teaspoon in water before bed and can usually get through the night. I can still feel like my legs want to cramp, but if I keep them still they wont.

[@whiskerske3218]

I’m exactly the same and if I do use my calf muscle when sleeping I cramp .

[@geezlouise99]

After 2 1/2 years I’ve come to believe my cramps are directly related to hydration. When I get enough salt and water I’m usually fine. If I walk 18 holes of golf on a warm day and forget to drink water I’ll almost certainly have cramps that night

[@shelly2758]

Ive tried it all but one thing really helped was drinking kosher salt in water (about a teaspoon) . Other salt works just as well. But i like the saltiness of kosher salt.

[@monicatomelty751]

Yep, I have to keep the magnesium up daily or the cramps come regularly. I have been keto 2+ years and eat potassium rich food such as avocado and leafy greens. I use magnesium Calm.

[@therevddrruwanpalapathwala1463]

Dear Dr Westman is a fix-it-all medical conditions guy - a great medical doctor . Listen to him and read his reader-friendly and informative book -The Carbohydrate Confusion -to take of yourselves medically in the most natural and enjoyable way. ☺️🙌🏻☺️ A big THANK YOU to Glenn, the convener or the interviewer, of the program. As an Australian, I like your accent and style, Glenn. Good on you mate 🙌🏻 I look forward to the future episodes. God bless you Eric and Glenn.

[@AdaptYourLife]

Thank you so much 🙌

[@DianaBarham]

I do thank you very much for keeping me on this way of eating ❤❤ 9:20

[@kansasvmax94]

Pickle juice for sure! Life saver.

[@SJoZig]

Another instant remedy I use is to spray my leg with a 1:1 ratio of epson salt and water…. It works like miracle but I don’t like the feel of salted water on my legs… feels like you were at the beach and didn’t rinse off :)

[@carolcole570]

Sooooo, THAT’S why my left leg cramps so much lately !

[@dreaminginnoother]

I like how I feel on keto overall, but I always seem to get muscle soreness after a while. Particularly in my calves and biceps and I'm not sure how to get rid of that. I always enjoy lots of salt, I supplement magnesium, and even use Nu-salt on my food for potassium. It seems like the only thing that ever really helps though is having some carb refeeds:/. Any advice would be appreciated.

[@rjreddenbaker4351]

Wife is having toe and calf cramping at night while we are doing keto. We are upping the electrolytes for her and hopefully that will help. Thank you so much for this video!

[@rosalielonka2804]

I got that too was really bad. Eat berries and magnesium

[@maxsignori7660]

Ah, exactly what I was looking for! I'd say I'm part of that ten percent. I didn't get any keto flu, I reduced my carbs gradually across three months, but I never went to zero, just very low, being also very careful on the type of carbs and what I eat with them. I'm not fat, quite the contrary, I started more for health concerns and now I'm enjoying all the other benefits. Anyway, for a couple of weeks, maybe less I experienced calf cramps at night, quite painful, but short in duration, so I didn't really need a treatment, just a bit of stretching in bed, but I was already looking into magnesium-potassium supplements. Thanks for this clarification, I'd say the cramps are gone now, so unless they come back, I'm more relaxed knowing that it's a known (and temporary) effect.

[@c.bastien8437]

Hello I could have written thid comment except i am only 2 weeks in real keto ( 20 -35 gr carb per day) and experiencing cramps every nights for the last 10 days My question : how long did it take for you to see real health results? Thank you very much

[@EvgeniiaDolinenko]

❤ Thank you for your amazing channel. I learn so much. And I love that you are so calm and relaxed, no nerves. Most of doctors are really nervous and scary to me. I wish i had a friend like you. ❤

[@dencollie]

Also all sugar substitutes give me awful night cramps

[@JYAN2852]

Most ppl are already magnesium deficient to begin with. Anything green will provide it. At the center of chlorophyl is magnesium.

[@dogphlap6749]

I don't get any muscle cramps, never have (I've been on Keto for about a year). The thing I like about Keto is that I never feel hungry. I have a substantial breakfast as my one meal of the day (two meals if I go out for lunch or dinner with my girl friend which happens about once a week on average) with some refrigerator grazing of cheese or a slice of butter as I feel like it for the rest of my day. My weight remains just where I like it. I'm fortunate since I can eat some berries and vegetables without falling out of Keto. I drink coffee with cream. I do miss bread, pizza and pastries but not enough to go back to my old ways.

[@deniseorourke7235]

I get them in the toes and the back calf

[@MsLeenite]

Thank you, Dr Westman! Chelated Magnesium supplement in the evening helped greatly with the thigh muscle cramps I was experiencing at night.

[@michelephelps1087]

I’ve been on keto about 7 weeks. I recently started getting nasty toe cramping during the night. My toes curl down so badly it looks like I had my feet bound. I tried pickle juice and mustard as a preventative, and it really didn’t help, so I just went out and bought some milk of mag today. I’m also trying to make a conscious effort to increase my salt. Pre-keto i didn’t use much salt, so Im not in the habit of adding it. 😊

[@NutritionPolice]

@michelephelps1087 So what happened?

[@silviam2835]

Another fantastic topic Doc! Thanks for always being the voice of science with simplicity. Thrilled that another Keto Made Simple Masterclass is coming at the end of July! 🙌 I encourage and highly recommend this class to everyone and anyone who wants to improve their metabolic issues and achieve a sustainable healthy lifestyle! It has changed my life. Thanks Doc & Glen! 🤗

[@AdaptYourLife]

Thank you Silvia 🙌

[@Giovan_Nino]

Found this very helpful..thanks

[@smarzig]

feet cramps too!!

[@rozferrell1838]

Water has helped and pickle juice

[@peternielsen1414]

Be aware that most pickle juice contains lots of sugar

[@KBradAdams]

I have been doing keto more than a year and I get cramps all the time. I can even flex either calf and cause one... I can also stand and bend one leg and get a hamstring camp almost immediately. I eat a lot of salt, and started taking magnesium. I can not figure out why this is happening... I walk around 4 or 5 miles a day every day so I figured my legs would adjust eventually but have not. Now I did have a couple of back surgeries and wondering if there might be some nerve things going on.

[@EvgeniiaDolinenko]

I started low carb few weeks ago and today I got my first calf cramp. In the morning in bed. I feel worried about my potassium levels in my Next Blood check in 2 weeks. Let's see.

[@danielcarter491]

I switched to IODIZED SALT. Many types of salt are no longer sold with iodine. I had been on the Keto diet for over a year and I was using Morton Lite Salt because it included Potassium. I also took supplements for potassium, magnesium, calcium, etc... but I had overlooked iodine because nobody ... and I mean NOBODY online was mentioning iodine deficiency as a possible cause. Many salts are now being sold without iodine, so many people may be in this situation and nobody is telling them that iodine deficiency may be the cause. If iodine deficiency is your cause, then it's an easy fix~! Try out the iodized salt or get yourself some iodine supplements and give it a try. An iodine deficiency can have many other bad repercussions. Check it out~!

[@mindpower2824]

I started to have muscle cramps on a keto diet because I was drinking apple cider vinegar as my fave beverage for breakfast to kill candida, but when I started to get the cramps, my nervous system got severely imbalanced and I ended up having issues like severe pain in my lumbar spine, legs and more and I almost died due to this. Lost a lot of weight and could not sleep at all. Something really strange happened to my body and I got better by doing more exercise and taking supplements and natural painkillers. It's been the worst experience I've had in my life. Anyway, I stopped the keto diet (of course) right after having those scary cramps and, here I am, three years later... I'm trying the carnivore diet and I started to feel mild cramps in my calves... I don't want to go through the same thing so this time I'm trying to understand what's happening... It's been 8 days as a non-strict carnivore, and despite feeling my digestive system much better now, I'm having this muscle cramps... I read that they could be caused for drinking coffee or black tea because they deplete the body from electrolytes very fast... 🤔 I have never been a strong coffee drinker, but I've been drinking it for 4 days in a row, in the morning and sometimes in the afternoon... I've drunk lemon juice and water with himalayan salt every day but it might not be enough. This could also explain why I've been suffering from constipation for about 2 months now... it must be a lack of magnesium and digestive enzymes... I'm having sleep issues and I attribute it to that as well. So, I recommend the ppl to go slow when it comes to trying a new diet... and when you feel weird or bad, ask the experienced ppl in the forums or search for info on the Internet.

[@ratkeller9608]

i have been getting them on my toes as well as calf muscles. my middle toe has been charlie horsing and folding itself against the bottom of my foot. it is excruciating.... it seems I am dehydrated and magnesium deficiency may be the cause because I have been drinking coffee the whole time I have been on Carnivore, 130 days now. and so coffee depletes magnesium as well as dehydrating, just tonight i have decided I am quitting coffee now and will take vitamin b complex along with magnesium citrate. for me it is first thing in the morning around 4-5 AM

[@NutritionPolice]

@ratkeller9608 - So what ended up happening?

[@deborahfudge669]

I have been putting Celtic salt under my tongue, it seems to be working most of the time. So I am going try pickle juice . Thanks for all the tips , not sure about milk of magnesium.

[@seidnettzueinander9122]

I've got the nightly cramps this time 6 weeks into keto. I think I prevented it that long from coming by drinking electrolytes. In the past all my tries to go keto or carnivore were ruined by nightly muscle cramps, so strong I was afraid to go to sleep and stressed myself out. I took more salt, a lot of magnesium, drank a lot, drank less to find the trigger. Never found it. I'm afraid now this time I will fail, too. To hear, ah it's nothing bad, only 10% get it with "keto-flu" and then it stopps after a week into it ... I'm sooo happy, to be one of the others. :( Any better tip around?

[@ibperson7765]

NMN makes cramping worse. Balance of NAD+ to NADH affects muscle homeostasis. I had to take a break and reduce dose and take in morning (sublingually).

[@Spincat08]

I will get the odd cramp at night but my concern is the cramping while lifting. It occurs in all muscle groups. Thirty minutes ago it occurred in my brachialis. It doesn't matter what muscle group it is. I take 400 mg of magnesium a night and have for over a year.

[@NJM4444]

I took the adapt course awhile back, it was very good with lots of helpful information... and today I learned that a shot of mustard can help with cramps for a quick fix! I look forward to trying it out!

[@AdaptYourLife]

Keep us posted Nick 👌

[@MalleusDei275]

I forgot about pickle juice... Maybe PH level issues ? Thanks for mentioning mustard Relief in minute's after day's of torment. Pickle juice tends to make my skin feel ichy ,we'll see , Thanks again, Doc. Very active 60 year old strict carnivore.

[@MatheP16]

I am 68 years old. I’ve been on a keto diet for over a year. I findwhen I have real salt every night before bed, it helps me with my cramps

[@gloriamurray6842]

My feet and legs will cramp. I put salt in the water I drink. I need to know what to do to stop them.

[@EvgeniiaDolinenko]

Dear Dr Westman, I wonder if you have any updates on this topic of muscle cramps?

[@augiedoggy9812]

Zipfizz helps and magnesium glycinate

[@jujubunnybea]

It has SUCRALOSE in it ❗ ... 😬🛑😝🤐

[@AdaptYourLife]

Review transcript here: adaptyourlifeacademy.com/keto/keto-and-muscle-cramps/

[@kimmi6151]

A magnesium supplement helps me with not only cramps but constipation and problems sleeping. I just take it when I need it.

[@carolwaters9281]

Good to know. I have all three, 10 weeks in to keto.

[@kimmi6151]

@@carolwaters9281 hope it helps. Let us know.

[@michelephelps1087]

I had good results from the 1 tsp of milk of magnesia. I stopped it and the leg cramps returned. Is it safe to use MOM long term?

[@terrylaw1376]

I’ve been on keto for 2 years….nocturnal bilateral and multiple leg/foot cramps for 2 years….magnesium, salt, and occasional potassium use helps for 4 hours and then must be repeated to get through night. Thiamine for 6 months didn’t help at all. I walk 2.5 miles and ride my bike 4 miles daily. I guess normal weight comes with a price…😢

[@RobbeyT1]

Tried Iodine ?

[@terrylaw1376]

@@RobbeyT1 yes, for 4 years

[@lunathea7711]

I've been getting cramps of my calf for almost two Weeks no obviously ruins my sleep. I'm on keto for almost 2 months now... I eat plenty of green leafy veggies and other green veggies and nuts which they said could really help but still not working. I heard that maybe too much salt? And then this one says eat more salt? 🤣🤣 Confusing. Anyway I guess will take some electrolyte if available without sugar.

[@dencollie]

Yall watch out for sugar substitutes! Every time ice gotten cramps at night it was days I’ve consumed them!

[@pittsburgh-gal]

Any particular mustard? Yellow, brown, grey poupon, grainy?

[@rikwen96]

The way Dr. Westman described it, it sounds like he is talking about the regular ball park yellow mustard you see at fast food places.

[@pittsburgh-gal]

@@rikwen96 😁yes, and then he said he gets some from his fridge, was wondering if he had some particular jar/bottle mustard he prefers...🤗🌹

[@georgeholman6745]

I get hand cramps after or while I'm eating... "Go Figure" ????

[@angelarose6602]

I heard a carnivore KZbinr saying your oxygen drops and night 🌙 🤔 I have an aggravated bladder with it too... love carnivore otherwise. Thank you both for the interesting conversation. 😊

[@daklan11]

Impact of caffeine on these cramps? Seems to be recurring

[@jujubunnybea]

I'd like to know this too... 😊

[@pittsburgh-gal]

I've switched to Wicked Joe French Decaf 🤗🌹

[@mjones1122]

I put salt in my brew basket as well as my cup and that seems to help me.

[@akhiker01]

Def would like to hear more on the effects of caffeine specifically coffee . I’m def gonna try the tsp of milk of mag a night or chicken billion cube with my OMAD

[@franrushie.510]

I’ve been getting leg cramps for 4 months… even when I use electrolytes…

[@holmes12001]

Calves and feet … make it go away

[@clairemontgomery5765]

I did keto I got muscle cramps my psoriasis got worse I'm wondering I think I may have been allergic to meet I lost weight at first then 8 gained it back on I now need to try lose the weight I gained It's never ending struggle tried fasting lost weight at first then you gain weight back on I'm.so confused how come that guy which was so overweight lost his weight eating high carb potatoes only ps my blood pressure was allways high above 140

[@AdaptYourLife]

It’s possible you are doing internet keto and not what Dr. Westman advocates.

[@franrushie.510]

I only get cramps at night….they wake me up…

[@tiffanibaker3433]

I take electrolytes everyday because I started getting bad cramps after about 6 weeks into Keto.

[@lyonsailing7520]

I find that if i quickly begin to work the muscle, get up and run/jump around and stretch, the cramp goes away. Tonic water helps too.

[@stnln2180]

Anyone... How much of magnesium should be taken per pound weight?

[@EvgeniiaDolinenko]

I wonder if muscle cramps can be a bad sign for women who try to get pregnant. 😢

[@karenhoff5548]

I went to get magnesium for my cramps but there are a few types of magnesium. Anyone know which one?

[@rikwen96]

Get one that has a mixture of the different magnesiums. I use Sunergetc Magnesium Complex that I get from Amazon. I added a standard potassium supplement to go with it and my leg cramps went away.

[@randomanda]

General rule is avoid magnesium oxide as your body can't absorb it well. I use magnesium citrate as it's easy to find locally and I've gotten fake supplements off Amazon so I'm leery to purchase from there again.