Leg cramp suffers can get more magnesium in their diet through foods such as dark leafy greens, spinach, nuts, legumes and whole grains. They can also take a daily supplement to ensure they get the full recommenced daily allowance, according to WebMD.
Magnesium is a mineral that helps maintain the bones, nerves and muscles. Magnesium also helps move food through the bowels, which is why magnesium is a popular natural remedy for constipation. Leg cramps can be caused by a magnesium deficiency, which is why adults should be sure to get their recommended daily allowance, according to Mayo Clinic.
Adults need between 310 and 420 milligrams of magnesium per day, depending on age and gender, according to the National Institutes of Health. Those who choose to take a magnesium supplement should pair it with a calcium supplement, as magnesium needs calcium to fully absorb. Additionally, calcium deficiency is another cause of leg cramps, notes Mayo Clinic.
Epsom salts are another way those suffering form leg cramps can get more magnesium. Two cups of salts per gallon of warm water is an appropriate solution, advises Mayo Clinic. The warmth and relaxation of an Epsom salt bath also help relieve leg cramps.