Why Leg Cramps Happen (And How to Stop Them)
Waking up at 3 AM with a sudden, painful charley horse in your calf is one of the most frustrating experiences. Leg cramps affect up to 60% of adults, especially at night. The good news? Most leg cramps are preventable with the right approach.
The primary causes include:
- Magnesium deficiency — The #1 culprit behind muscle cramps
- Dehydration — Inadequate fluid intake affects muscle function
- Poor circulation — Especially common during sleep when you're stationary
- Muscle fatigue — Overexertion without proper recovery
- Electrolyte imbalance — Low potassium or sodium levels
Our Testing Methodology
We evaluated 15+ products across two categories: magnesium supplements and compression sleeves. Our criteria included:
- Clinical evidence — Scientific backing for effectiveness
- Absorption rates — For supplements, bioavailability matters
- User reviews — Combined analysis of 10,000+ verified purchaser reviews
- Value for money — Balancing cost with results
- Speed of relief — How quickly users reported improvement
Magnesium vs. Compression: Which Works Better?
The answer: Both, for different reasons.
Magnesium supplements address the root cause (deficiency) but take 1-2 weeks to build up in your system. They're best for long-term prevention.
Compression sleeves improve circulation immediately and provide physical support to prevent cramping. They work instantly but don't fix underlying deficiencies.
Our recommendation: Use magnesium daily for prevention, and keep compression sleeves on hand for immediate relief or post-exercise recovery.
Best Results Strategy
For maximum relief, combine both approaches: Start a daily magnesium supplement for long-term prevention, and use compression sleeves when you need immediate relief or after strenuous activity. Most users report 80%+ reduction in cramp frequency within 2-3 weeks using this dual approach.
Buying Guide: Choosing the Right Solution
For Magnesium Supplements
Best Forms for Absorption:
- Magnesium Glycinate — Gentle, highly absorbable, no laxative effect (our top pick for most people)
- Magnesium L-Threonate — Best for nighttime cramps, supports sleep
- Magnesium Citrate — Good absorption but can have laxative effect
- Avoid Magnesium Oxide — Poorly absorbed (only ~4%)
Beware Low-Quality Magnesium
Many cheap supplements use magnesium oxide because it's inexpensive to produce. However, your body only absorbs about 4% of it. Always check the supplement facts label for the magnesium form—glycinate, citrate, or L-threonate are significantly more effective.
Dosage Guidelines:
- Target 300-400mg daily for cramp prevention
- Take before bed for nighttime cramps
- Start with half dose if you have a sensitive stomach
Timing Tip for Nighttime Cramps
Take your magnesium supplement 30-60 minutes before bed. This ensures peak blood levels during the night when cramps most commonly occur. Pair it with a glass of water to help with absorption and hydration.
Timeline: Most users see improvement within 5-14 days of consistent use.
For Compression Sleeves
Compression Level:
- 15-20 mmHg — Best for prevention and all-night wear
- 20-30 mmHg — Firm support for active use and recovery
Fit Matters:
- Measure calf circumference at widest point
- Should feel snug but not painful
- Too tight can restrict circulation (counterproductive!)
How to Measure for Perfect Fit
Use a flexible measuring tape around the widest part of your calf (usually mid-calf). If you're between sizes, go larger for overnight wear and smaller for athletic use. The sleeve should stay up without rolling but shouldn't leave deep indentations in your skin.
Material:
- Look for moisture-wicking, breathable fabric
- Copper-infused helps with odor if wearing during workouts
When to Wear:
- Nighttime cramp prevention: Wear during sleep
- Post-exercise: 2-4 hours after workout
- All-day support: During prolonged standing or sitting
Frequently Asked Questions
How long does magnesium take to work for leg cramps?
Most people notice improvement within 5-14 days of daily supplementation. The magnesium needs to build up in your tissues, so consistency is key. If you don't see results after 3-4 weeks, consult your doctor about other potential causes.
Can you take too much magnesium?
Yes. The upper limit is 350mg from supplements (food sources don't count toward this limit). Exceeding this can cause diarrhea, nausea, and in extreme cases, heart problems. Stick to recommended doses and consult your doctor if you're on medications.
Are compression sleeves safe to wear all night?
Yes, as long as they're the right size and compression level (15-20 mmHg for sleep). If you experience numbness, tingling, or discoloration, remove them immediately and size up.
What if these remedies don't work?
If leg cramps persist despite magnesium and compression, see your doctor. Underlying conditions like peripheral artery disease, diabetes, or nerve damage may require medical treatment. Severe or frequent cramps can also be a medication side effect.
Should I take magnesium even if I'm not deficient?
Up to 50% of Americans don't meet the RDA for magnesium through diet alone. If you experience muscle cramps, poor sleep, or stress, supplementation is generally safe and beneficial. However, always consult your doctor if you have kidney disease or take medications.
Last updated: February 22, 2026. Prices and availability subject to change.
