Tool
Nutrient Compass - Cramps
Reduce cramps and muscle tension by optimizing electrolytes, hydration habits, and nutrient-dense foods that support normal contraction.
Selected goal
Cramps
Reduce cramps and muscle tension by optimizing electrolytes, hydration habits, and nutrient-dense foods that support normal contraction.
Key nutrients
Try it for free!Potassium
targetBalances fluids and blood pressure and can help lower cramps and fatigue.
AI 3400 mg (men) / 2600 mg (women)
If you take blood pressure medicines, confirm safe intake with your doctor.
Magnesium
targetHelps muscles relax, calms the nervous system, and supports energy production.
RDA 310-420 mg for adults; UL from supplements 350 mg
UL is for supplements only; check with your clinician if you take medication.
Calcium
targetBuilds and maintains bones and enables muscle and nerve function.
RDA 1000-1200 mg
UL 2000-2500 mg includes food plus supplements; avoid chronic excess.
Top foods
Top foods for Potassium
| Food | Serving | Nutrient |
|---|---|---|
| Baked potato with skin | 173 g | 925 mg |
| Cooked salmon | 170 g (6 oz) | 780 mg |
| Avocado | 200 g (1 whole) | 690 mg |
| Plain yogurt | 245 g (1 cup) | 573 mg |
| Banana | 118 g (1 medium) | 422 mg |
Top foods for Magnesium
| Food | Serving | Nutrient |
|---|---|---|
| Pumpkin seeds | 28 g | 168 mg |
| Almonds | 28 g | 77 mg |
| Cooked spinach | 180 g (1 cup) | 157 mg |
| Cooked black beans | 170 g (1 cup) | 120 mg |
| Dark chocolate 70% | 28 g | 64 mg |
Top foods for Calcium
| Food | Serving | Nutrient |
|---|---|---|
| Whole yogurt | 245 g (1 cup) | 415 mg |
| Calcium-set tofu | 85 g (3 oz) | 350 mg |
| Sardines with bones | 85 g (3 oz) | 325 mg |
| Cooked kale | 130 g (1 cup) | 177 mg |
| Cheddar cheese | 28 g (1 oz) | 200 mg |
Quick swaps
Quick swaps
- French fries (1 serving) → Baked potato with skin +600 mg K
- Soda → Water + 1 banana +420 mg K
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +40 mg Mg
- Sugary snack → 30 g almonds +75 mg Mg
Quick swaps
- Unfortified milk (1 cup) → Whole yogurt (1 cup) +200 mg Ca
- Iceberg salad → Cooked kale (1 cup) +170 mg Ca
Quick FAQ
Potassium or magnesium?
Both matter: potassium balances fluids, magnesium helps muscles relax.
Can I overdo potassium?
Yes. If you take blood pressure meds, check with your doctor first.
Do I need more salt?
If you sweat heavily, replace sodium thoughtfully; avoid adding salt without reason.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.