Restless leg syndrome, a neurological condition, affects between 2 and 15 percent of the population, according to the American Academy of Family Physicians. Restless leg syndrome (RLS) causes an irresistible urge to move the legs continually due to uncomfortable sensations patients often describe as creeping, crawling, cramping, tingling, pulling, aching, burning or even painful. The exact cause of RLS often remains unknown, but nutritional deficiencies can contribute to or worsen the symptoms. For those with specific vitamin or mineral deficiencies, eating certain foods can help to lessen the symptoms of RLS.
Iron-rich Foods
The human body needs iron to transport oxygen. An iron deficiency interferes with the delivery of oxygen to cells throughout the body, resulting in fatigue. Iron deficiency can also contribute to the onset of restless leg syndrome or cause the symptoms to worsen. To relieve symptoms, patients should eat foods rich in iron. The best dietary sources of iron include animal products such as red meat, fish and poultry. These foods contain heme iron, derived from hemoglobin, from which the body can absorb 15 to 35 percent of the iron, according to the National Institutes of Health Office of Dietary Supplements. The richest sources of iron include chicken livers, beef, clams, oysters and dark meat turkey. Plant products, such as dried beans, lentils, spinach and raisins, contain non-heme iron, from which the body only absorbs 2 to 20 percent of the iron.
Foods with Folate
Folate, also known as vitamin B9 or the synthetic version of folic acid, is essential in producing and maintaining new cells. The body needs folate to produce red blood cells and prevent anemia. Patients with low levels of folate may experience the symptoms of restless leg syndrome. To relieve these symptoms, patients can eat foods rich in folate or fortified with folic acid. Many types of foods naturally contain folate, including green leafy vegetables such as spinach, citrus fruits and fruit juices and dried beans such as cowpeas and great northern beans. Foods fortified with folic acid include breakfast cereals and enriched breads, rice and pastas.
Dietary Magnesium
Magnesium, a mineral, helps regulate blood pressure and blood sugar, keep the heart rhythm steady, keep bones strong, support a healthy immune system and maintains muscle and nerve function. Magnesium deficiency can cause nausea, vomiting, loss of appetite and fatigue that can lead to numbness and tingling, along with muscle contractions and cramps. Since a magnesium deficiency can contribute to the symptoms of restless leg syndrome, eating foods high in magnesium can help relieve symptoms. Foods such as spinach, potatoes, beans and peas all contain magnesium. Whole grains, which includes products made using the entire seed of a plant including the brain, germ and endosperm, also provide magnesium to help reach the recommended daily intake of 310 to 400 mg per day for adults.
References
- American Academy of Family Physicians: Restless Leg Syndrome -- Detection and Management on Primary Care
- MayoClinic.com: Restless Leg Syndrome
- National Institutes of Health Office of Dietary Supplements: Iron
- PubMed: Magnesium Therapy for Periodic Leg Movements-Related Insomnia and Restless Leg Syndrome -- An Open Pilot Study
- National Institutes of Health Office of Dietary Supplements: Magnesium
