Tool
Nutrient Compass - Cramps
Lower cramps and tension with the right electrolytes and hydration.
Selected goal
Cramps
Lower cramps and tension with the right electrolytes and hydration.
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.