Muscle Cramps After 50: Cause, Solutions and Natural Remedies

Why are muscle cramps common in people over 50?

Muscle cramps are a sudden, painful contraction of muscles, most commonly in the calves, feet, thighs or arms. In people over 50 years of age, this phenomenon is extremely common and can significantly impair the quality of life – especially at night or while walking.

At this stage of life, the body changes:

muscle mass and circulation decrease,
the use of drugs becomes more frequent,
the diet is often not rich in key nutrients,
And the body finds it increasingly difficult to absorb vitamins and minerals.

Fortunately, with proper nutrition and natural methods, cramps can be prevented and eliminated safely – without chemicals and side effects.

Five key nutrients against cramps

Based on many years of experience and research, we highlight the 5 most important nutrients whose deficiency leads to muscle cramps:

Magnesium
Potassium
Vitamin B6
Vitamin B12
Vitamin D

Their regular intake through food or dietary supplements significantly reduces the risk of cramps, improves the health of muscles, nervous system and metabolism.

1. Magnesium – a relaxation mineral

Magnesium is essential for proper muscle relaxation. Its deficiency causes cramps, tremors, insomnia and chronic fatigue.

Foods rich in magnesium:

Spinach, zucchini, Swiss chard
Almonds, cashews
Seeds of pumpkin, sunflower, flax
Avocado, bananas
Peanut butter
Brown rice, lima beans

👉 Consume these foods daily – raw or lightly cooked.

2. Potassium – electrolyte of balance

Potassium regulates fluid balance and muscle contraction. Its deficiency causes cramps, weakness and a feeling of tingling.

Foods rich in potassium:

Beans, lentils, chickpeas
Peas, artichokes, beetroot
Sweet potato, butternut squash
Spinach, kale, Brussels sprouts
Bananas, grapefruit
Salmon, sardines

✅ Combine them with magnesium sources for optimal effect.

3. Vitamins B6 and B12 – support for the nervous system

Vitamin B6 and B12 are essential for the transmission of nerve impulses to the muscles and the formation of red blood cells.

Foods rich in B12:

Liver, kidneys, shellfish
Sardines, tuna, trout, salmon
Organic eggs and milk

Foods rich in B6:

Ricotta cheese, eggs
Chicken liver, organic beef
Carrots, peas, spinach, sweet potatoes
Chickpeas, bananas, avocados
Mango, pineapple, grapes

🥚 Animal sources are especially rich in vitamin B12, which is often deficient in the elderly.

4. Vitamin D – sun as medicine

Vitamin D is one of the most underrated nutrients when it comes to muscle health. Its deficiency causes:

cramps and muscle weakness
Decline in energy and resilience
pain in the bones and joints

Main Source:

☀️ Sun – skin exposure for 30–60 minutes a day

Most people, especially the elderly, don’t spend enough time in the sun, leading to chronic vitamin D deficiency.

In such cases, additional intake through diet (fatty fish, eggs) or dietary supplements is recommended – under professional supervision.

How to remove cramps – naturally and without medication

1. Nutrition as therapy

Include the above foods in your daily menu. Keep your diet plan varied, seasonal, and organic.

2. Daily sun exposure

Try to spend at least 30 minutes a day outdoors, especially in the morning.

3. Hydration

Drink enough clean water, as dehydration further aggravates cramps.

4. Consultation with an expert

If cramps are frequent and severe, seek the advice of a natural therapist or nutritionist.

MarioLAB program for natural elimination of cramps and pain

In our MarioLAB practice, we offer individualized treatment programs based on natural medicine and nutrition. Our approach combines:

A detailed assessment of the diet and condition of the body
targeted supplementation and herbal preparations
physical therapy and rehabilitation for back, joint, hip pain, etc.

🔎 Available in person in the office or through telephone consultations.

📞 Contact us:
➡️ +385 98 9179 200
📱 WhatsApp/Viber available

🌍 We have helped patients from all over the world – from Europe to America, Australia and Asia. We can help you too!

Additional education: Books on natural healing

I am the author of three books on natural remedies and nutrition , which are available in Croatian and English. Through them, you will learn how to:

identify the causes of the disease
Heal yourself naturally
regenerate the body without chemicals

📚 Books available here:
➡️ https://mariolab.hr/proizvodi/knjige/tiskana-izdanja-knjiga/

Conclusion: Cramps are not fate – but a sign that the body lacks support

Muscle cramps are not a normal phenomenon, but a signal that your body lacks magnesium, potassium, vitamins B6, B12 and D. By introducing a targeted diet, proper sunbathing and professional support, you can completely eliminate cramps – naturally, safely and in the long term.

📞 Contact & Support

✔️ MarioLAB Clinic – Natural Medicine and Nutrition
📍 Zagreb, Croatia
📞 +385 98 9179 200
🌐 www.mariolab.hr

For orders, questions and consultations – feel free to contact us!