10 Best Herbal Teas For Leg Cramps

Herbal teas for leg cramps are a natural remedy that helps alleviate muscle spasms and pain caused by cramps.

These teas contain soothing and calming properties that relax muscles, reduce inflammation, and improve blood circulation. Examples include peppermint, chamomile, and ginger teas, which have anti-inflammatory and antispasmodic effects.

Drinking these teas can improve lives by reducing the frequency and severity of leg cramps, allowing individuals to engage in daily activities with greater ease and comfort, and promoting a better quality of life.

The following article describes in detail the most important teas for leg cramps, including medicinal properties, parts of herbs to use, and recipes for preparations.

1. Valeriana officinalis

Valeriana officinalis, also known as valerian, teas helps with leg cramps because of its ability to relax muscles and calm the nervous system.

The active compounds in valerian root, such as valerenic acid and isovaleric acid, have a sedative effect that can help ease muscle spasms. Additionally, valerian teas contain antioxidants and flavonoids that help reduce inflammation and promote muscle recovery. By promoting relaxation and reducing muscle tension, valerian teas can provide relief from leg cramps and promote overall muscle health.

Regular consumption may also help prevent future cramp episodes.

Medicinal Constituents

The list below shows the primary medicinal constituents in Valeriana officinalis teas that help with leg cramps.

• Valerenic acid: A terpene derivative that helps alleviate muscle spasms and relaxes the muscles, reducing the frequency and severity of leg cramps.
• Isovaleramide: A sesquiterpene that has a sedative effect, which can help calm the nervous system and reduce muscle spasms associated with leg cramps.
• Valeranone: A sesquiterpene that has a sedative and muscle-relaxing effect, helping to reduce muscle contractions and alleviate the discomfort associated with leg cramps.

Parts Used

The list below shows the primary parts of valerian used to make teas for leg cramps.

• Roots: Valeriana officinalis roots are commonly used to make teas for leg cramps due to their high content of valerenic acids, which have a calming effect on the muscles.
• Stems: Valeriana officinalis stems are also used to make teas for leg cramps, as they contain a compound called valerenol that helps to relax muscles and reduce spasms.
• Leaves: Valeriana officinalis leaves are sometimes used to make teas for leg cramps, as they contain a small amount of valerenic acids and other compounds that can help to soothe and calm the muscles.

Quick Recipe

The following recipe gives a procedure to make a basic valerian for leg cramps.

1. Harvest dried valeriana officinalis roots from a trusted supplier or cultivate your own in a sunny well-drained area.
2. Dry the valeriana roots in a warm dry place for 2-3 weeks to remove excess moisture.
3. Use a mortar and pestle to grind 2-3 grams of dried valeriana roots into a fine powder.
4. Steep 1 teaspoon of ground valeriana in 8 ounces of boiling water for 5-7 minutes to release its properties.
5. Strain the tea and discard the solids to enjoy a soothing herbal infusion after 10-15 minutes.

2. Piper methysticum

Piper methysticum, also known as kava, teas helps with leg cramps because it relaxes the muscles and reduces muscle spasms.

The active compounds in kava, such as kavalactones, have a sedative effect on the nervous system, which helps to alleviate muscle tension and cramping. By promoting relaxation and reducing muscle contractions, kava tea can provide relief from painful leg cramps and promote a good night's sleep.

This natural remedy can be a valuable tool for managing muscle cramps and promoting overall well-being.

Medicinal Constituents

The list below shows the primary medicinal constituents in Piper methysticum teas that help with leg cramps.

• Kavalactones: These compounds, particularly kawain, dihydrokawain, and methysticin, have been found to have a relaxing effect on muscles, which can help alleviate muscle spasms and cramps associated with leg cramps.
• Terpenes: Piper methysticum contains various terpenes, including pinene, limonene, and carene, which have been shown to have anti-inflammatory and antioxidant properties that may help reduce muscle inflammation and oxidative stress, contributing to leg cramp relief.
• Phenolic acids: Piper methysticum contains phenolic acids such as caffeic acid, ferulic acid, and sinapic acid, which have been found to have antioxidant and anti-inflammatory properties that may help reduce muscle inflammation and oxidative stress, leading to relief from leg cramps.

Parts Used

The list below shows the primary parts of kava used to make teas for leg cramps.

• Roots: The roots of Piper methysticum contain bioactive compounds that help relax muscles and reduce muscle spasms.
• Rhyzomes: The rhyzomes (or rhizomes) of Piper methysticum are rich in antioxidants and have anti-inflammatory properties that help alleviate muscle cramps.
• Leaves: The leaves of Piper methysticum are used to make teas that help relax muscles, reduce pain, and promote better sleep, which can help alleviate leg cramps.

Quick Recipe

The following recipe gives a procedure to make a basic kava for leg cramps.

1. Gather 1 ounce of dried piper methysticum roots and 1 teaspoon of honey for sweetness.
2. Boil 1 quart of water in a pot for 10 to 15 minutes to create a rolling boil.
3. Steep 1 teaspoon of dried roots in the boiling water for 5 to 7 minutes.
4. Strain the tea into a cup and discard the solids immediately after steeping is complete.
5. Add the honey to the tea and stir well to dissolve the sweetness evenly.

3. Centella asiatica

Centella asiatica, also known as asiatic pennywort, teas helps with leg cramps because it contains triterpenoids and saponins, which have anti-inflammatory and antioxidant properties.

These properties help to relax the muscles and improve blood circulation, reducing the frequency and severity of leg cramps. Additionally, the herb's ability to improve nerve function and reduce muscle spasms also contributes to its effectiveness in alleviating leg cramps.

Regular consumption of Centella asiatica teas may provide relief from recurring leg cramps.

Medicinal Constituents

The list below shows the primary medicinal constituents in Centella asiatica teas that help with leg cramps.

• Triterpenoids: These compounds have anti-inflammatory and antioxidant properties, which help reduce inflammation and oxidative stress that can contribute to muscle cramps.
• Phenolic acids: These compounds have analgesic and anti-inflammatory properties, which help alleviate pain and inflammation associated with muscle cramps.
• Madecassoside: This saponin has anti-inflammatory and vasodilatory properties, which help reduce inflammation and improve blood circulation to the affected muscles, thereby reducing muscle cramps.

Parts Used

The list below shows the primary parts of asiatic pennywort used to make teas for leg cramps.

• Leaves: Used due to their high concentration of bioactive compounds, particularly triterpenoids and saponins, which are believed to alleviate muscle cramps.
• Barks: Used due to their rich content of flavonoids and phenolic acids, which have anti-inflammatory properties that may help reduce muscle spasms.
• Roots: Used due to their high concentration of triterpenoids and saponins, which are thought to have analgesic and anti-inflammatory effects that may help alleviate leg cramps.

Quick Recipe

The following recipe gives a procedure to make a basic asiatic pennywort for leg cramps.

1. Harvest fresh leaves of centella asiatica at dawn when they are at their highest moisture content.
2. Rinse the harvested leaves with filtered water to remove dirt and debris gently.
3. Dry the leaves in a low-temperature oven at 150 degrees fahrenheit for 30 minutes.
4. Measure 1 teaspoon of dried leaves per 8 ounces of boiling water for tea preparation.
5. Steep the dried leaves in boiling water for 5-7 minutes to release their active compounds fully.

4. Glycyrrhiza glabra

Glycyrrhiza glabra, also known as licorice, teas helps with leg cramps because of its anti-inflammatory and antioxidant properties.

The roots of the plant contain compounds like glycyrrhizin, which can relax muscles and reduce spasms. The tea also helps to balance electrolytes in the body, which can become imbalanced and cause muscle cramps. Additionally, licorice root tea has been shown to have a diuretic effect, which can help to flush out excess fluids and reduce cramping.

This makes it a popular remedy for relieving leg cramps naturally.

Medicinal Constituents

The list below shows the primary medicinal constituents in Glycyrrhiza glabra teas that help with leg cramps.

• Glycyrrhizin: This triterpenoid saponin helps with leg cramps by reducing inflammation and relaxing muscles, which can help alleviate spasms and cramps.
• Licopyranocoumarin: This phenolic compound has been shown to have a muscle-relaxing effect, which can help reduce muscle spasms and cramps associated with leg cramps.
• Icariin: Although it is most commonly associated with Epimedium, Icariin is also found in Glycyrrhiza glabra. It has been found to have a vasodilatory effect, which can help increase blood flow to the muscles, reducing cramping.

Parts Used

The list below shows the primary parts of licorice used to make teas for leg cramps.

• Roots: The roots of Glycyrrhiza glabra are used to make teas for leg cramps because they contain glycyrrhizin, a compound with anti-inflammatory properties that can help relieve muscle cramps.
• Leaves: The leaves are used to make teas for leg cramps due to their flavonoid and saponin content, which can help reduce muscle spasms and inflammation.
• Barks: The barks of Glycyrrhiza glabra are used to make teas for leg cramps because they contain glycosides that can help relax muscles and reduce cramp severity.

Quick Recipe

The following recipe gives a procedure to make a basic licorice for leg cramps.

1. Harvest 30-50 grams of dried roots of glycyrrhiza glabra from a trusted supplier or wild source.
2. Chop 15 grams of the dried roots into small pieces to increase surface area for infusion.
3. Steep the chopped roots in 1 liter of boiling water for 5-10 minutes to allow flavor and nutrients to release.
4. Strain the mixture through a fine-mesh sieve or cheesecloth to remove the solid roots and any impurities.
5. Store the resulting herbal tea in the refrigerator for up to 3 days before consumption.

5. Vitex agnus castus

Vitex agnus castus, also known as chaste tree, teas helps with leg cramps because of its unique properties.

The tea is rich in flavonoids and iridoids, which have anti-inflammatory and antioxidant effects. These compounds help relax muscles, reduce muscle spasms, and improve blood circulation, all of which can contribute to the relief of leg cramps. Additionally, Vitex agnus castus tea may help regulate hormonal imbalances, which can also play a role in muscle cramps.

Regular consumption may lead to reduced frequency and severity of leg cramps.

Medicinal Constituents

The list below shows the primary medicinal constituents in Vitex agnus castus teas that help with leg cramps.

• Iridoid glycosides: These compounds help with leg cramps by inhibiting the contraction of smooth muscle cells, which in turn reduces muscle spasms and cramps.
• Phenolic acids: Phenolic acids in Vitex agnus castus exhibit anti-inflammatory and antioxidant properties, which help reduce inflammation and oxidative stress that may contribute to muscle cramps.
• Terpene: Rotundifolioside, a terpene in Vitex agnus castus, has been shown to have a relaxing effect on smooth muscle, thereby reducing muscle cramps and spasms.

Parts Used

The list below shows the primary parts of chaste tree used to make teas for leg cramps.

• Flowers: They are used for their sedative and anti-spasmodic properties, which help to relax muscles and alleviate cramps.
• Leaves: They have been traditionally used to treat various health conditions, including muscle cramps, due to their medicinal properties.
• Seeds: They contain compounds that have been shown to have a sedative effect, helping to reduce muscle spasms and alleviate cramps.

Quick Recipe

The following recipe gives a procedure to make a basic chaste tree for leg cramps.

1. Gather 2-4 grams of dried vitex agnus castus herb and store it in a cool dry place for future use.
2. Measure 1 teaspoon of the dried herb which is approximately 2-3 grams and place it in a tea infuser.
3. Steep the herb in 8 ounces of boiling water for 5-7 minutes allowing the flavors to meld together slowly.
4. Strain the tea into a cup and discard the solids after the steeping time has elapsed completely.
5. Enjoy the tea immediately or store it in the refrigerator for up to 24 hours before consumption always.

6. Cymbopogon citratus

Cymbopogon citratus, also known as lemongrass, teas helps with leg cramps because of its natural anti-inflammatory and antispasmodic properties.

The citral content in lemongrass tea helps to relax muscles and reduce muscle spasms, which are common causes of leg cramps. Additionally, lemongrass tea's ability to improve blood flow and reduce fluid retention can also contribute to its effectiveness in alleviating leg cramps.

Regular consumption of lemongrass tea may help to prevent and alleviate leg cramps, promoting overall muscle health and well-being.

Medicinal Constituents

The list below shows the primary medicinal constituents in Cymbopogon citratus teas that help with leg cramps.

• Citronellal: This terpene helps with leg cramps by relaxing muscles and reducing muscle spasms, which can contribute to cramp relief.
• Limonene: This terpene has anti-inflammatory and antispasmodic properties, helping to reduce inflammation and relax muscles to prevent cramp occurrences.
• Geraniol: This terpene has a sedative effect, which can help to calm the nervous system and prevent muscle spasms that lead to leg cramps.

Parts Used

The list below shows the primary parts of lemongrass used to make teas for leg cramps.

• Leaves: Leaves are commonly used to make teas for leg cramps due to their high concentration of citral, a natural compound with muscle-relaxing properties.
• Rhyzomes: Rhyzomes are used for teas due to their ability to ease muscle spasms and reduce inflammation, providing relief for leg cramps.
• Leaves: Leaves are also used to make teas for their calming effect on the nervous system, further aiding in the relief of leg cramps.

Quick Recipe

The following recipe gives a procedure to make a basic lemongrass for leg cramps.

1. Harvest fresh cymbopogon citratus leaves in the early morning to ensure optimal fragrance and flavor.
2. Rinse the leaves under cold running water to remove any dirt or impurities from the surface.
3. Measure out 1 tablespoon of fresh cymbopogon citratus leaves for every 8 oz of water to be used.
4. Steep the leaves in boiling water for 5-7 minutes to allow the flavors to infuse properly.
5. Strain the tea into a cup and let it cool to a comfortable temperature before serving immediately.

7. Curcuma longa

Curcuma longa, also known as turmeric, teas helps with leg cramps because of its potent anti-inflammatory properties.

The active compound curcumin present in turmeric tea has been shown to relax muscle spasms and reduce muscle cramping. Additionally, turmeric tea's ability to improve blood circulation and reduce oxidative stress helps to alleviate leg cramp symptoms.

The natural antioxidants in turmeric tea also help to protect against muscle damage, making it a potential natural remedy for managing leg cramps.

Medicinal Constituents

The list below shows the primary medicinal constituents in Curcuma longa teas that help with leg cramps.

• Curcumin: Curcumin is a potent anti-inflammatory and antioxidant compound that helps to reduce muscle spasms and inflammation associated with leg cramps.
• Caryophyllene oxide: Caryophyllene oxide is a terpene with anti-inflammatory and muscle relaxant properties that helps to reduce muscle spasms and alleviate leg cramp symptoms.
• Demethoxycurcumin: DMC is a curcuminoid with antioxidant and anti-inflammatory properties that helps to reduce oxidative stress and inflammation associated with leg cramps.

Parts Used

The list below shows the primary parts of turmeric used to make teas for leg cramps.

• Rhyzomes: Rhyzomes are the most commonly used part of Curcuma longa to make teas for leg cramps due to their high concentration of bioactive compounds.
• Roots: Roots of Curcuma longa are used to make teas for leg cramps as they contain a high amount of curcumin, which has anti-inflammatory properties.
• Leaves: Leaves of Curcuma longa are used to make teas for leg cramps due to their content of flavonoids and alkaloids, which have been traditionally used to relieve muscle spasms.

Quick Recipe

The following recipe gives a procedure to make a basic turmeric for leg cramps.

1. Harvest 2 to 3 inches of fresh curcuma longa rhizomes for tea preparation.
2. Dry the harvested curcuma longa rhizomes in a low-temperature oven at 150 degrees fahrenheit for 2 hours.
3. Grind 1 to 2 teaspoons of dried curcuma longa rhizomes into a fine powder using a spice grinder.
4. Steep 1 teaspoon of ground curcuma longa powder in 1 cup of boiling water for 5 to 7 minutes.
5. Strain the curcuma longa tea and drink it immediately while it is still warm.

8. Artemisia absinthium

Artemisia absinthium, also known as wormwood, teas helps with leg cramps because of its natural anti-inflammatory and antispasmodic properties.

The tea's active compounds, such as thujone and borneol, help relax the muscles and reduce muscle spasms. This can be particularly beneficial for individuals who experience leg cramps due to magnesium deficiency or overactive nervous system. By promoting relaxation and reducing muscle tension, wormwood tea may provide relief from painful leg cramps and promote overall muscle well-being.

Regular consumption may also help prevent future episodes.

Medicinal Constituents

The list below shows the primary medicinal constituents in Artemisia absinthium teas that help with leg cramps.

• Thujone: Thujone has a neuromuscular blocking effect, which helps to relax muscles and reduce muscle spasms that cause leg cramps.
• Bornyl acetate: Bornyl acetate is a terpene that has anti-inflammatory and analgesic properties, which helps to reduce pain and inflammation associated with leg cramps.
• Absinthin: Absinthin is a sesquiterpene lactone that has a sedative effect on the nervous system, which helps to calm muscle spasms and prevent leg cramps.

Parts Used

The list below shows the primary parts of wormwood used to make teas for leg cramps.

• Leaves: They are used due to their antispasmodic and anti-inflammatory properties, which help to relieve muscle cramps and spasms.
• Stems: They are used due to their ability to reduce inflammation and relax muscles, providing relief from leg cramps.
• Flowers: They are used due to their analgesic and anti-inflammatory properties, which help to alleviate pain and discomfort associated with leg cramps.

Quick Recipe

The following recipe gives a procedure to make a basic wormwood for leg cramps.

1. Harvest fresh or dried leaves and flowers of artemisia absinthium in quantities of 2-4 teaspoons per 8 oz cup.
2. Dry the harvested leaves and flowers in a single layer at room temperature for 1-2 weeks.
3. Combine 2-4 teaspoons of dried leaves and flowers with 8 oz of boiling water in a heat-resistant cup.
4. Steep the mixture for 5-10 minutes and then strain the liquid using a fine-mesh sieve or cheesecloth.
5. Discard the solids and serve the herbal tea warm or at room temperature for consumption.

9. Matricaria chamomilla

Matricaria chamomilla, also known as chamomile, teas helps with leg cramps because of its relaxing and anti-inflammatory properties.

The tea's active compounds, such as apigenin and luteolin, help to soothe muscle spasms and reduce inflammation in the legs. This can help to alleviate the pain and discomfort associated with leg cramps, allowing for a more restful night's sleep and improved overall muscle function.

Additionally, chamomile tea's calming effects can help to reduce stress and promote overall well-being.

Medicinal Constituents

The list below shows the primary medicinal constituents in Matricaria chamomilla teas that help with leg cramps.

• Apigenin: This flavonoid acts as an antispasmodic, helping to relax muscles and reduce muscle spasms associated with leg cramps.
• Chamazulene: This sesquiterpene lactone has anti-inflammatory and antispasmodic properties, which help to reduce muscle inflammation and spasms that contribute to leg cramps.
• Α-bisabolol: This sesquiterpene alcohol has antispasmodic and anti-inflammatory effects, helping to soothe and relax muscles, reducing the frequency and severity of leg cramps.

Parts Used

The list below shows the primary parts of chamomile used to make teas for leg cramps.

• Flowers: The flowers are the most commonly used part, as they contain the highest concentration of apigenin, an antispasmodic compound that helps relax muscles and relieve cramps.
• Leaves: The leaves also contain apigenin, which helps to calm muscle spasms and ease cramp pain, making them a popular choice for teas.
• (optional) seeds: Although less commonly used, the seeds of Matricaria chamomilla may also be used to make teas for leg cramps due to their potential antispasmodic properties.

Quick Recipe

The following recipe gives a procedure to make a basic chamomile for leg cramps.

1. Harvest 20-30 fresh flowers of matricaria chamomilla in the morning after the dew has evaporated.
2. Rinse the harvested flowers gently with filtered water to remove any dirt or debris.
3. Steep 1-2 teaspoons of the dried flowers in 1 cup of boiling water for 5-7 minutes.
4. Strain the tea using a fine mesh sieve to remove the flowers and any remaining solids.
5. Store the cooled tea in an airtight container in the refrigerator for up to 24 hours.

10. Sambucus nigra

Sambucus nigra, also known as elder, teas helps with leg cramps because of its high concentration of flavonoids and anthocyanins.

These compounds have natural anti-inflammatory and antioxidant properties that help to relax the muscles, improve circulation, and reduce muscle spasms. The tea's ability to reduce inflammation and relax the muscles also helps to alleviate pain and discomfort associated with leg cramps.

This natural remedy provides a soothing and effective solution for individuals experiencing recurring leg cramps.

Medicinal Constituents

The list below shows the primary medicinal constituents in Sambucus nigra teas that help with leg cramps.

• Flavonoids: These compounds have anti-inflammatory and antioxidant properties, which can help reduce muscle spasms and alleviate pain associated with leg cramps.
• Phenolic acids: These acids have a relaxing effect on muscles and can help reduce muscle contractions that lead to leg cramps.
• Sambunigrin: This glycoside has a vasodilatory effect, which can help improve blood flow and reduce muscle cramps by relaxing blood vessels and reducing muscle spasms.

Parts Used

The list below shows the primary parts of elder used to make teas for leg cramps.

• Leaves: They are used for their antispasmodic properties to help relax muscles and alleviate cramping.
• Flowers: The flowers contain compounds that help to reduce inflammation and relax muscles, making them a popular choice for leg cramp relief teas.
• Fruits: The fruits of Sambucus nigra are used for their high concentration of anthocyanins, which have anti-inflammatory properties that can help to reduce muscle cramps.

Quick Recipe

The following recipe gives a procedure to make a basic elder for leg cramps.

1. Harvest sambucus nigra berries in late summer when they are ripe and dark blue.
2. Crush 10-20 grams of the berries using a mortar and pestle to release their oils.
3. Mix the crushed berries with 250 milliliters of boiling water to create a tea base.
4. Steep the mixture for 5-7 minutes to allow the flavors and oils to infuse.
5. Strain the tea through a cheesecloth or fine-mesh sieve to remove the solids.

What is the best combination of herbal teas to use for leg cramps?

The best combination of herbal teas that help with leg cramps is a blend of Ginger, Peppermint, and Valerian root tea.

Ginger tea's anti-inflammatory properties and Peppermint's soothing effects can help relax the muscles and alleviate cramp pain. Meanwhile, Valerian root tea's sedative properties can promote better sleep, reducing the likelihood of cramps occurring at night.

This trio offers a natural, holistic approach to managing leg cramps and promoting overall muscle well-being.

What ailments similar to leg cramps are treated with herbal teas?

Ailments similar to leg cramps that are treated with herbal teas are muscle spasms, charley horses, and restless legs syndrome.

Chamomile tea is often used to relax muscles and reduce muscle spasms, while valerian root tea can help calm the nervous system and ease muscle cramps.

Ginger tea has anti-inflammatory properties that can soothe sore muscles and joints, while peppermint tea can help relieve tension headaches and promote relaxation.