Q

I’m 56, and since my periods have stopped, I’ve been getting leg cramps that wake me nearly every night. What’s up?

A

Many of my menopausal patients report this problem. The reason: Estrogen promotes intestinal absorption of calcium, a mineral crucial for nerve and muscle function. So when levels of the hormone wane at menopause, it can lead to a calcium deficiency, causing cramps in the calves, thighs or feet.

Boosting calcium levels is key to relief, so I advise eating several servings of calcium-rich foods like broccoli, kale and yogurt and supplementing with 1,000 mg each day. For best results, choose a supplement that also contains vitamin D3, which is crucial for calcium absorption. (One to try: Mason Natural Oyster Shell Calcium

500 mg with D3, $13 for 250 tablets, Walmart.com). And since the intestines can only absorb 500 mg of calcium at a time, it’s best to take it in two 500 mg doses—one with dinner and one with a bedtime snack to ensure high levels while you sleep.

Finally, I recommend taking a daily dose of 325 mg of magnesium, a muscle-relaxing mineral that has been shown to ease leg cramps and spasms (A brand we like: Natural Vitality Natural Calm powder,

$15 for 8 oz., VitaminShoppe.com and health-food stores).

If these strategies don’t calm your cramps within two weeks, your doctor can offer other remedies.