New Study in Journal of the American Medical Association (JAMA) shows that people with moderate nighttime leg cramps or nocturnal leg cramps (NLC) saw relief as soon as one week after taking Vitamin K2 capsules at bedtime. Vitamin K2 significantly reduced the frequency, intensity of pain, and duration of NLC with an excellent safety profile.
Tell me more about the Study and how Vitamin K stopped Leg Cramps?
The study looked at 200 people experiencing painful nighttime leg cramps at least 2-3 times per week. Some were prescribed 180 microgram capsules of Vitamin K2 at bedtime for 8 weeks. In the first week after taking Vitamin K2, the group randomized to Vitamin K2 had significant relief. And at the end 8 weeks, the Vitamin K2 group had on average less than one painful Nocturnal Leg Cramps (NLC) per week, and if they did have an episode, the pain was far less intense with faster recovery than the group not taking Vitamin K2.
Based on the Study, Vitamin K2 was very effective in reducing the frequency, intensity, and duration of nighttime leg cramps without any significant side effects.
How common are painful leg cramps?
Leg cramps are very common with the majority of people experiencing them at night. It is a sudden, painful spasm of the feet and legs that can jolt you out of bed. In fact, the older you are the more likely to experience nighttime cramps. It is thought that tendons shorten as we age may play a role, but nighttime leg cramping can happen in children and teenagers but not as often.
On average, 35 % of people above the age of 60 have at least one episode of nighttime leg cramping every few months. And, when it happens can be extremely painful and can abruptly wakened you from sleep causing significant anxiety and poor sleep quality.
What causes leg cramps?
As mentioned above, shortening of tendons as part of the natural process of aging can contribute to leg cramps but no one really knows why one person is more prone to than another. It is usually “idiopathic,” or unknown or may be a sign of a more series neurologic problem like Parkinson’s disease, or chronic conditions-like kidney, heart or liver disease. It can also be seen after very high intensity exercise or due to lack of important minerals like Magnesium and Potassium.
It can be a side effect of medications including inhalers used by people with lung conditions, estrogens. water pills or diuretics, or over the counter pain medication just to list a few. It is important to discuss any new medications or symptoms with your doctor.
What is Vitamin K and why does it help with leg cramps?
First off, there is Vitamin K1 and Vitamin K2. Vitamin K2 is the one that helps with leg cramps. It is a fat-soluble vitamin found in animal foods including fermented cheeses, egg yolks, sauerkraut and other sources. It can also be taken as an over-the-counter vitamin supplement.
It is remarkably safe with the average adult requiring 90-120 micrograms daily however there is no FDA daily allowance. There is very low risk of toxicity except for its well-known side effect of decreasing the effectiveness of warfarin, a prescription blood thinner so should be avoided if on this medication.
In terms of leg cramps, Vitamin K2 works by regulating the calcium inside the cell making muscles relax and may be why it stops painful leg cramping. This same effect was seen in patients with kidney disease, a group who is very prone to significant cramping.
What are the other health benefits of Vitamin K?
Vitamin K2 has amazing health benefits including for osteoporosis and also keeping healthy bones as seems that people with low levels of Vitamin K2 have a higher fracture risk. It is also Heart Healthy and may help with stopping “hardening of the arteries,” that can lead to heart, kidney disease and high blood pressure.
What about using “bar soap,” in bed when I sleep to stop leg cramps?
Unfortunately, there is no good medical evidence to support this practice but many of us may have heard of this as a century old practice, and some people swear by it. For those who try it, the theory is Magnesium, Lavender or essential oils found in certain soap seeps from the soap into the skin relieving cramps while you sleep.
How this works is that the bar of soap is placed unwrapped on both sides of the foot of the bed for relief either under the sheet or in a sock-some recommend brands like Ivory soap or Irish Spring for best effect.
Any last advice on leg cramps?
Leg cramps especially nocturnal leg cramps can be disabling causing severe pain not to mention getting in the way of a good night’s sleep. To date, this is the first article boasting the benefits of Vitamin K2 and seems to have excellent results. Other supplements may help including Vitamin B, and Magnesium but studies have not shown consistent results.
Other effective tricks to reduce or lessen the intensity of cramps includes sleep position: if you sleep on your back keep your toes up and if you are stomach sleeper hang your feet over the end of the bed for best results. Other tips are to drink plenty of water, stretch out before bedtime, and if you do get a pesky cramp stretch it out immediately, massage the muscle, and apply heat if needed.
If nocturnal or nighttime cramps are new for you or getting worse important to check with your doctor as may be a sign of a more serious health problems. Check with your doctor before starting Vitamin K2 to make sure it does not interfere with other medications especially warfarin, a blood thinner as can make it stop working properly.
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