Holistic Healing: Foods To Treat Your Restless Legs

Restless Legs Syndrome Diet plan

Like many persistent conditions, the signs of restless legs syndrome (RLS) might be minimized by adhering to a healthy diet. So what makes up a diet that can help manage your restless leg symptoms? Research cites obesity as a contributory risk factor for restless legs. Furthermore, RLS may be triggered as a result of insufficiencies in certain minerals and vitamins. For that reason, ensuring you consume a high-fiber, low fat diet rich in the natural sources of specific vitamins and minerals detailed below can minimize your frequency and intensity of restless leg syndrome spells.

A Healthy Balanced Diet for RLS

Eating properly not only enables you to maintain a proper weight, it also helps you consume a proper mix of minerals and vitamins which occur organically in the foods of a well balanced diet. Because nutritional deficiencies have been related to RLS for years and sometimes can even be the underlying cause of the onset of the disease.

Folic acid, vitamin B12 , and iron deficiencies are all related to RLS. In fact, iron deficiency can lead to anemia, which is a significant risk factor for the condition. Once you figure out what type of deficiency a person has, you can deal with the cause of their symptoms. Speak with your doctor regarding the possibility of one of the following dietary deficiencies:


Magnesium helps preserve normal muscle and nerve function. A deficiency in this mineral is also linked to RLS. Based on a study published in the journal Sleep, magnesium supplementation may be a good substitute treatment for people with tolerable or mild RLS. The participants included in the study were treated with oral magnesium for between four and six weeks. During the study, their RLS symptoms were significantly reduced.

More mature adults and people with chronic malabsorptive disorders, such as Crohn’s disease, are at increased danger for magnesium deficit. People with alcohol addiction and poorly managed diabetes are also at greater risk. Green vegetables, like spinach, are high in magnesium. Other magnesium-rich foods include legumes, whole grains and nuts.

Folate and Vitamin B12

Low levels of folate and vitamin B12 are associated with diabetic neuropathy and is a condition that can trigger symptoms of RLS. Research resulting from the same report that reviewed iron for RLS in the journal of Alternative Medicine Review also found that supplements with folate may be effective in minimizing RLS problems and could be useful in dealing with RLS.

Even though folate is found in a range of foods, those with the highest levels include spinach, asparagus, and Brussels sprouts. Folic acid is also often included in enriched and fortified grain foods such as breads, rice, cereals, pastas, rice and flours . Clams beef and liver are among the best sources of vitamin B12. Other sources of this vitamin include fish, dairy products and eggs.


Analysis distributed in the journal Alternative Medicine Review reveals that anemia, or a reduced iron level in the blood, is a common underlying cause of RLS. Iron levels in the blood are also half to 60 percentage points less in the evening, which might account for why RLS symptoms have the tendency to flare later in the day.

A report published in Sleep Medicine discovered that iron for restless leg syndrome treatment produced significant or complete improvement of RLS symptoms in 17 of 25 women without triggering major adverse effects. Dietary supplements with iron for RLS is a uncomplicated method to help people with an iron deficiency get relief. Iron-rich meals are normally derived from meat, like beef. Fish also is normally high in iron, especiallyoysters and sardines. Vegetarian sources of iron include fortified grains and leafy greens including spinach, kale and collards. Eating iron-rich meals together with a form of vitamin C, like citrus fruit like an orange, can improve the absorption of the iron you consume.

A Diet Abundant in Anti-Oxidants

Possibly one of the least understood elements of managing restless leg syndrome via your diet, and one of the most crucial pieces of advice I can give you is that particular foods are more beneficial to the production and defense of the naturally developing dopamine in your brain than others. Mainly, a diet high in fatty foods will tend to put your body under escalated oxidative stress and tend to destroy the naturally occurring dopamine in your brain. You can defend against the destruction of the dopamine in your brain by eating foods with natural anti-oxidative properties and supplementing with anti-oxidants which are capable of penetrating your blood-brain-barrier and getting the anti-oxidants where they are required the most.

What To Minimize In Your Restless Leg Syndrome Diet

High levels of caffeine usage has been linked to an escalation in RLS symptoms. Staying free from this pick-me-up, which is found not only in a cup of coffee and tea but also delicious chocolates and lots of soda pops, may serve to help relieve your symptoms. Drinking alcoholic beverages can also increase the intensity of symptoms in lots of people with RLS.

The Connection Between RLS and Obesity

If you are fat, you already know that you are at increased risk for an extensive assortment of health problems. However, just a short while ago a study published in Neurology found that weight problems are also associated with an elevated risk of restless leg syndrome.

This specific research included 23,119 men and 65,554 women. Study participants that presented with diabetes, pregnancy, or arthritis were removed from the group in an effort to more specifically focus on the impacts of obesity on RLS. What the researchers found was 6 percent of the women and 4 percent of the men had RLS. However, those who were overweight were approximately one and a half times more likely to experience RLS than patients with average body weight. However, the research was unable to prove a definitive causal link between obesity and RLS.

In Review

By consuming a healthy RLS diet and shunning caffeine and alcohol, you may be able to help minimize the severity of your condition. Talk to your doctor or dietitian regarding your specific diet needs for managing RLS.

Holistic Healing: Foods To Treat Your Restless Legs