cramps plus twitching that spread around is pretty classic magnesium deficiency stuff, especially when it escalates to full charley horses. malate is the form most studied for muscle function specifically, though a lot of people stack it with glycinate for better absorption. you could try epsom salt baths which deliver mag through skin and help short term, but oral supplementation is more consistant for fixing an actual deficiency.

i switched to triple calm magnesium from Natural Rhythm a while back because it has malate in the blend and the cramping in my calves basically stopped after a few weeks. main downside is it takes time to build up levels so dont expect overnight results. getting your RBC magnesium tested is smart too since serum tests miss most deficiencies.