Health

Is a magnesium deficiency the unlikely culprit behind your leg cramps? Here’s how to know

Magnesium deficiency is a common cause of muscle cramps—but when it comes to leg cramps, specifically, taking magnesium may not always be effective.

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Photo: Stocksy/Lauren Naefe
Published Aug 27, 2018

Written by 

Katie Morton

Magnesium is one of the most hyped-up natural salves for all types of muscle-related pain—from headaches to digestive distress to menstrual cramps. (One doctor even went so far as to deem it “the miracle mineral for periods.”) So it’s not surprising that some experts believe the mineral can also be a great antidote for leg cramping, whether it’s a Charley horse that wakes you up suddenly at night or a bout of exercise-induced achiness that lingers for days after your sweat sesh.

Here’s the deal: Magnesium plays VIP roles across several different body systems, including muscle and nerve function. It helps shuttle calcium and potassium ions across cell membranes, which is required for healthy nerve impulse conduction and muscle contraction. Given that cramping is, by definition, a series of painful muscle contractions, it makes sense that health pros would consider the role of magnesium deficiency in causing cramps.

Rachel Gargiulo, a certified nutrition consultant, is one expert who’d likely recommend magnesium supplementation if she had a client suffering from frequent leg cramping. “Having a magnesium deficiency is associated with muscle cramps,” she says—a view that’s backed up by science. And Gargiulo isn’t the only one who believes increasing magnesium may prevent recurrent cramps. Dr. Lara Briden, a naturopathic doctor, and Kat Schneider, the CEO and founder of natural supplement brand Ritual, also sing the praises of magnesium and laud its positive effects, especially on the nervous system.

But researchers have a slightly less optimistic perspective on the mineral’s effectiveness for leg cramps, specifically—and it’s worth knowing about before you shell out for a bottle of supplements

Can magnesium really help soothe leg cramps? Here’s what science has to say.

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The truth about magnesium’s effectiveness in treating leg cramps

The thing is, there are many causes of leg cramps, and not all of them are linked to magnesium deficiency—for instance, some are a side-effect of medication, while others could indicate vascular disease. In fact, many studies have shown that magnesium is no more effective than a placebo in treating leg cramps, although most of them were done on older adults.

There is, however, some evidence in favor of magnesium’s potential to treat leg cramps in pregnant women. The results of three separate studies were mixed; while two suggested no observed benefits of magnesium supplementation, a third demonstrated a reduction in both frequency and intensity of pregnancy-associated leg cramps in patients who received magnesium supplements when compared to those who received a placebo. Although it’s impossible to draw a definitive conclusion from this limited data, the initial results are encouraging for women who suffer from prenatal leg cramps, which often don’t have a clear cause.

Bottom line? Talk to your doctor about your cramps and ask them whether they think magnesium may help you—they may choose to test your magnesium levels to see if you’re deficient. (Up to 75 percent of people are.) If that’s the case, and your doctor thinks it may be causing your cramps, it may be worth intentionally bolstering your diet with magnesium-rich foods, particularly if you experience any other symptoms of magnesium deficiency, such as depression, anxiety, osteoporosis, fatigue, muscle weakness, high blood pressure, or irregular heartbeat.

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Many studies have shown that magnesium is no more effective than a placebo in treating leg cramps, although most of them were done on older adults.

Though magnesium occurs naturally in a range of foods such as green leafy vegetables, legumes, nuts, seeds, whole grains, and even dark chocolate, the body only absorbs 30-40 percent of the dietary magnesium that is consumed. That’s why supplementation is also often recommended. “For prevention of cramps, I’d recommend taking 400mg per day in the form of magnesium glycinate,” says Gargiulo. Both Dr. Briden and Schneider concur with Gargiulo’s suggestion to supplement with magnesium glycinate while steering clear of harsher forms of magnesium, including magnesium oxide, magnesium hydroxide, and magnesium chloride.

If you try oral magnesium supplementation and find it isn’t floating your boat, many physical therapists, coaches, and personal trainers recommend the use of Epsom salts, which are a mineral compound consisting of magnesium and sulfate. You can either apply Epsom salts to a wet cloth and press it against a cramped muscle, or dissolve the salts in a hot bath as a means of alleviating painful cramps.

Magnesium aside, there are a variety of other natural treatments available to assist in managing stubborn cases of cramps—the Mayo Clinic recommends using heat to soothe leg cramps in the moment, and staying hydrated and stretching as preventative measures. And while you’re at it, a serving of magnesium-rich dark chocolate is unlikely to cause any harm. Take that, Charley horse.

If leg cramps are getting you down, you could also try slathering on arnica or snuggling up with a bar of soap while you sleep. (No joke.) 

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Health

It’s Official: Experts Say This Is the Best Position to Poop

Your go-to for easy number twos.

Person in a pink short sleeve shirt and pink shorts sitting on the toilet facing the camera with a stool next to their toilet in their bathroom, trying to figure out the best position to poop
Photo: Getty Images/Ekaterina Demidova
Published Feb 19, 2025

Written by 

Kathleen Felton

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When you have to "go," you sit down on the toilet and you poop—right? Well, sort of: While this can work well enough for lots of people, if you’re someone who deals with constipation, you may not realize that sitting with your feet flat on the floor isn’t actually the ideal poop position. If anything, this position can make pooping harder (think: more straining) and less comfortable, experts say.

Experts in This Article

Samantha Nazareth

board-certified gastroenterologist based in New York City

Jennifer Maratt

gastroenterologist at Indiana University Health and spokesperson for the American Gastroenterological Association

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The reason why? It has to do with your puborectalis muscle, a muscle that forms a "sling" shape in the lower rectum and supports the defecation (aka pooping) process. When you’re seated at a 90-degree angle—the standard position while sitting on the toilet, FYI—this muscle is bent in an odd way. “It creates a slight kink in the rectum, which can make elimination more difficult,” Samantha Nazareth, MD, a gastroenterologist based in New York, tells Well+Good.

The good news is that the fix is relatively simple: change up the way you sit upon your porcelain throne. Read on to learn the best position to poop in, according to gut health experts.

What’s the best position to poop?

A better option than just sitting on the toilet is squatting over it, especially if you deal with issues like chronic constipation. “The optimal position for a bowel movement is the squatting position1, where the knees are positioned above the hips,” says Dr. Nazareth. You can achieve this by placing your feet on a stool while you sit, which raises your knees so you’re mimicking a squat-like posture, she adds.

Placing just about any footstool under your feet will do the job, but you can also purchase toilet squat stools specifically designed for this purpose. We like the Squatty Potty ($21), which fits perfectly around the bottom of the toilet, or if you have mobility challenges, a stool with an adjustable height might be easier, Dr. Nazareth adds. "This can help achieve a similar effect without requiring significant movement."

But why squatting? Rather than compressing your rectal muscles—which typically happens on the toilet—squatting relaxes and straightens the angle of those muscles, allowing for a more complete and effortless bowel movement, Dr. Nazareth says. Research has even found that sitting on the toilet at a 90-degree angle requires extra effort, making it take longer to poop, while squatting can be more efficient.

Case in point: The previously cited study in the Journal of Clinical Gastroenterology followed participants' bowel movements for four weeks. In the first two weeks, participants sat on the toilet with feet on the floor, and in the second two, they used a toilet squat stool. Researchers found that using the stool helped shorten the duration of bowel movements, decreased straining, and helped participants feel more "empty."

Bottom line: Squatting, or at least sitting with your knees above your hips, may help you have smoother moves if you deal with occasional constipation.

6 tips to help you poop more easily

While pooping position can make a big difference for smoother number twos, lifestyle changes also matter when it comes to regulating your bowels. Here are some other tips gut health experts recommend:

1. Drink plenty of water

It's the health advice you hear all the time, but drinking enough water is seriously important when it comes to your bowel movements. “The first step is to make sure that you are staying well-hydrated,” says Jennifer Maratt, MD, a gastroenterologist at Indiana University Health and spokesperson for the American Gastroenterological Association.

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The U.S. National Academies of Sciences, Engineering, and Medicine recommends getting about 11.5 and 15.5 cups of water per day from both beverages and water-rich foods.

2. Don't linger on the toilet

It might feel tempting to sit on the toilet for as long as possible, but experts say staying in that position for too long isn't the best idea. “Prolonged sitting, especially straining, can contribute to hemorrhoids (i.e., swollen veins around the anus),” says Dr. Nazareth. “If you don’t feel the urge to go within the time [you're sitting], it’s best to get up and try again later.”

3. Fill up on fiber

Eating enough fiber every day is really important when it comes to keeping your poop schedule regular. Fiber works as a bulking agent for stool, helping draw water to any lingering waste and move it through your intestines to pass. To keep stools soft and manageable, make sure you're getting between 25 and 30 grams of fiber per day, Dr. Marratt says.

You can do this by incorporating high-fiber foods like beans, veggies, fruits, and whole grains like oats or wheat bran.

4. Limit highly processed foods

As you're adding more fibrous foods to your daily meals, try simultaneously cutting back on highly processed foods like refined carbs and low-fiber foods, including white bread, pasta, white rice, baked goods, and chips. "They can lead to sluggish digestion,” Dr. Nazareth says. While it's okay to eat these things now and then, daily consumption could contribute to constipation2.

5. Stick to a pooping schedule

We know this might sound odd, but just like you plan out the rest of your day, it's also possible—and helpful!—to plan out your poop time. Of course, your body may not always oblige, but setting aside the same time every day to sit on the toilet can help your body "learn" when it's a good time to have a bowel movement, Dr. Nazareth says. Some things that could kickstart the process are drinking morning coffee or tea, drinking water, or going for a short walk.

6. Try some natural and over-the-counter remedies

Over-the-counter options like stool softeners are available to you as well, but certain foods can also help kickstart your digestive system and create easier poops. Dr. Nazareth recommends things like kiwi fruit, prunes, magnesium-rich foods (like leafy greens and nuts), and warm water.

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When to see a healthcare provider

Sometimes, your body needs a little help to achieve a smooth bowel movement. Instead of sitting straight down on the toilet, try getting yourself into a squatting position, ideally using a footstool, to relax your rectal muscles and allow for an easier passage of poop. If you're still dealing with constipation, try incorporating some of the other lifestyle habits—like hydration, exercise, and fibrous foods—to keep your gut happy.

While all the above methods can help, persistent or severe GI symptoms should never be ignored. Call your healthcare provider if you notice any of the following "red-flag" gut symptoms:

  • A sudden change in bowel habits
  • Blood in your poop
  • Unintentional weight loss
  • Constipation that doesn’t improve with time
  • Feeling the urge to "go" but nothing comes out
  • Nausea and vomiting
  • Severe abdominal pain

From there, your provider can run a few diagnostic tests to determine the underlying cause of your gut health issues. On top of this, providers can screen you for things like colorectal cancer, especially if it runs in your family. They are rare, but catching cancerous or high-risk polyps early (through tests like colonoscopies) is important and can increase the chances of quick, effective treatment and recovery.

  1. Modi, Rohan M et al. “Implementation of a Defecation Posture Modification Device: Impact on Bowel Movement Patterns in Healthy Subjects.” Journal of clinical gastroenterology vol. 53,3 (2019): 216-219. doi:10.1097/MCG.0000000000001143 ↩︎
  2. Hu, Lanshuo et al. “The impact of carbohydrate quality on gut health: Insights from the NHANES.” PloS one vol. 20,2 e0315795. 13 Feb. 2025, doi:10.1371/journal.pone.0315795 ↩︎

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Food

Food Trends Come and Go, But Kombucha Is Forever—Here’s Why, According to an RD

Here's what an RD has to say about the kombucha trend, why it's held such staying power, and what to look for when you're stocking up.

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Photo: W+G Creative
Published Feb 3, 2025

In Partnership With 

GT's Living Foods

Written by 

Well+Good Editors

There was the low-fat craze of the 1990s and 2000s. The ‘10s rolled in with celery juice, Impossible burgers, and truffle oil on everything—followed by whipped coffee, feta pasta, and the gazillion other viral #foodtok moments of the current decade. Try to keep up with the latest food trends, and you’re in for a quite a ride.

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There’s nothing wrong with opting into the (literal) flavor of the month—but when it comes to nutrition, it’s worth paying special attention to the foods and drinks that have lasted longer than a season. For registered dietitian Lauren Manaker, MS, RDN, LD, kombucha is high on that list of long-standing staples.

According to Google Trends, the kombucha trend entered the wellness mainstream around 2017—but Manaker notes that its history stretches back thousands of years, originating as a traditional fermented drink in East Asia. “What has given kombucha such remarkable staying power, compared to other fleeting food and beverage trends, lies in its unique combination of health benefits, historical significance, and overall appeal,” she says.

Back to the ’90s for a minute: That sacred, historical significance of kombucha is what inspired a California teenager named GT Dave to eschew the food trends of the day in favor of a—at the time—less popular way of supporting his and his family’s health. In 1995, Dave was gifted an heirloom Himalayan SCOBY (or symbiotic culture of bacteria and yeast, the living culture used to ferment kombucha). He was intrigued by the healing effects he’d seen firsthand when his mother was sick, so he began crafting his own homemade kombucha. His at-home hobby turned into SYNERGY, The Real Kombucha, and a suite of other probiotic-rich, living foods.

This year, GT’s Living Foods celebrates 30 years of crafting kombucha the real way: traditionally fermented with heirloom cultures for billions of living probiotics. While other health trends have come and gone, it’s clear Dave was ahead of the curve all those years ago.

Here’s what Manaker has to say about why the kombucha trend is so much more than just a passing fad, the health benefits of the drink, and why it’s worthy of a forever spot in your daily wellness routine.

The health benefits of kombucha

The secret to foods that outlast all the fads? They strike the balance of nutritious, tasty, and generally low-effort. Done, done, and done: According to Manaker, the health benefits of kombucha are wide-ranging—and its delicious, tangy taste is the cherry (or guava, or pomelo, or strawberry) on top.

First and foremost, studies suggest that drinking kombucha may help boost your gut health, which has a major effect on your overall well-being. “Kombucha is a source of probiotics, which are beneficial microorganisms that support gut health by balancing the gut microbiome,” Manaker says. “A healthy gut microbiome is linked to improved digestion, immune health, and nutrient absorption.”

Some kombucha contains polyphenols and bioactive compounds, which Manaker says may help manage inflammation in the body, as well as antioxidants, which help combat oxidative stress by neutralizing harmful free radicals. “Data highlights that the consumption of antioxidant-rich beverages like kombucha can support overall cellular health and potentially reduce the risk of chronic diseases,” she says.

To reap its full benefits, Manaker recommends sipping kombucha daily. “Consistent consumption helps colonize the gut with the beneficial probiotics found in this fermented beverage, supporting a balanced and healthy microbiome over time,” she says—with the caveat that not all kombucha is created equal. Choose one that contains live probiotics and diverse strains (like SYNERGY, The Real Kombucha), she says, because these ingredients contribute more actively to gut health.

Why the kombucha trend has such staying power

From Manaker’s POV, the “kombucha trend” has withstood decades (correction, centuries) of changing food-and-beverage tides because it’s equal parts nutritious and delicious. “A growing awareness of gut health and its importance to overall well-being has kept kombucha in the spotlight,” she says. “Its natural probiotics and enzymes support a balanced microbiome, which in turn promotes digestion, immunity, and even potentially mental health.”

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And beyond its health benefits? “Kombucha’s distinct, tangy, and slightly effervescent flavor profile has helped it gain a loyal following as a delicious and refreshing alternative to sugary sodas or artificial drinks,” Manaker says.

What to look for in a quality kombucha

“When choosing a kombucha brand, it’s essential to prioritize quality, ingredients, and sourcing,” Manaker says. She looks for options that are raw, organic, unpasteurized (to help preserve the live probiotics and enzymes, she says), and grown by the traditional fermentation process. “Transparency about the ingredients and brewing process is another key factor,” she adds. “Opt for brands that list exactly what they use without hidden sugars or synthetic flavorings.”

GT’s SYNERGY checks every one of her kombucha boxes. She loves the small-batch brewing and weeks-long fermentation process, which separates GT’s from most other kombuchas on the market *and* boosts its nutritional value. “It’s clear [GT’s Living Foods] never cuts corners—each bottle is raw, unpasteurized, and free from artificial flavors, which only enhances the natural and refreshing experience. And since it is made with real tea, it naturally contains antioxidants to support my brain health.”

Manaker’s go-to for a little well-being boost is Pomelo Pink Lemonade, but you can’t go wrong with any of SYNERGY’s 23 fizzy flavors. Try them all and find your favorite—and then make kombucha a forever thing in your life.

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