A nighttime charley horse can get you up and dancing, but unlike two-stepping at the club, it's no fun. Theories abound about why these painful muscle cramps happen and how to prevent them. Everything from quinine to medications such as anti-anxiety drugs, muscle relaxers, and vascular dilators are prescribed. For most, and most of the time, four simple steps will prevent this late-night, foot-stamping samba.

Step 1: Get plenty of vitamin D-3, magnesium, potassium, and calcium. (Get tested for your blood levels of these and iron, too). Deficiencies are linked to cramping. From food and supplements aim for:

• 1,000 IU of D-3 daily. Best sources: herring, salmon, sardines, and fortified soy milk.

• 1,000 to 1,200 milligrams of calcium citrate daily. Best sources: dark leafy greens, almonds, canned salmon or sardines.

• 400 to 500 milligrams of magnesium. Best sources: pumpkin seeds, spinach, and almonds.

Step 2: Stretch before you hit the hay. Stand 18 to 30 inches from a wall; place palms at shoulder height against the wall. Lean in until you have a full stretch on the back of each calf. Hold 30 seconds. Repeat.

Step 3. Stay hydrated: Drink water all day long — a little at a time, so you're never thirsty. Don't overdo it, or you'll be waking up in the middle of the night, not to stamp out cramps but to pee.

Step 4. Try 900 milligrams of DHA-omega-3, good for brain, eyes, and cramps, and maybe add 200 milligrams of omega-7. (We've received many reports of this working since we first wrote about this subject.)


© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.