Cramps: electrolyte imbalance (Mg, K, Na), dehydration, medication (statins), nerve compression. Night cramps affect 60% of adults over 50.
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Banana | Potassium (358mg) + magnesium (27mg). Classic cramp food. 1 before bed for night cramps. | 1-2/day |
| Coconut Water | Natural electrolyte drink: K 250mg + Mg 25mg + Na 105mg. Better profile than sports drinks. | After exercise or before bed |
| Sweet Potato | K (337mg) + Mg (25mg). Higher potassium than banana. | Post-workout or dinner |
| Pickle Juice | Acetic acid triggers neural reflex → cramp relief in ~85 seconds. Faster than water. Neurological mechanism, not electrolyte. | 2-3 oz at cramp onset |
| Spinach | Mg (79mg) + K (558mg) + Ca (99mg) + nitrates. Complete electrolyte package. | 100-200g cooked daily |