Restless legs syndrome is characterized by uncomfortable sensations in the legs that make you want to get up and move around. This condition can negatively impact the length and quality of your sleep as well as the ability to do certain activities like long-distance traveling. According to the Mayo Clinic, RLS has been linked with deficiencies in certain nutrients in some people and correcting them might help relieve symptoms, whether through diet, supplementation or both. Taking higher doses for therapeutic purposes might also help if you already have normal levels of these nutrients. In some instances, you might need intravenous treatments to restore normal levels of these key nutrients. Discuss supplementation and IV therapy with your doctor before going these routes.
Nutrition and Restless Legs
The Mayo Clinic reports RLS has been linked to deficiencies in iron, folate, the other B vitamins and magnesium. A study published in the June 2007 issue of "Alternative Medicine Review" reports that iron plays an important role in producing dopamine, a chemical messenger heavily involved in regulating bodily movement. For this reason, increasing iron stores can target one of the underlying causes of RLS. It also reports folic acid use has been shown to reduce symptoms.
If you have RLS, see your doctor about getting blood tests to determine if you have any deficiencies or less than ideal levels of these nutrients. This may or may not be a contributing factor to your RLS and you should find out before you begin using supplements and undergoing other treatments. Even natural substances like vitamins and minerals can negatively interact with certain medications and cause side effects, particularly in the presence of certain health conditions.
Iron
A variety of plant and animal foods contain iron with each containing a different form. According to the Office of Dietary Supplements, your body absorbs iron from animal-based sources better than from plant-based sources. All sorts of meat and fish contain iron. Good plant-based sources include iron-fortified cereals, fortified oatmeal, soy products, lentils, various beans, spinach and raisins.
In some instances, you might need an iron supplement but never supplement with this mineral without the supervision of your doctor--excess iron levels could lead to a number of serious problems. The non-profit educational site IronTherapy.org, which provides information on research regarding iron therapy, notes that iron supplementation for RLS appears to only work well in people who already have very low stores. If you have normal levels, you will not absorb supplemental iron well and you might require intravenous therapy, which, the site notes, has produced a reduction in symptoms in a few small studies.
Folic Acid
Folic acid is the synthetic form of folate, which exists naturally in leafy green vegetables and various other plant-based foods. Your body better utilizes folic acid, which is added to a number of foods. The best sources include fortified grain products like cereals, oatmeal and pasta. The NIH cautions against taking more than 1,000mcg daily in supplement form. The use of certain medications can decrease folate levels including but not limited to anticonvulsant medications, the diabetes drug metformin, the anti-inflammatory sulfasalazine, methotrexate and barbiturates.
Magnesium
Magnesium plays an important role in muscle function. Rich sources of this nutrient include tofu, legumes, whole grains, leafy greens, almonds, cashews, pumpkin seeds, pine nuts, black walnuts, wheat bran and Brazil nuts. If you use supplements, the University of Maryland Medical Center recommends using the following forms as your body will absorb them most easily: magnesium citrate, magnesium gluconate and magnesium lactate. Recommended doses for men fall between 270 and 400mg daily while women should stay between 280 to 300mg daily, recommends the UMMC.
References
- "Alternative Medicine Review"; Restless Legs Syndrome: Pathophysiology and the Role of Iron and Folate; L. R. Patrick; June 2007
- MayoClinic.com: Restless legs syndrome: Alternative medicine
- IronTherapy.org; Iron Therapy in Restless Legs Syndrome; September 2006
- National Institutues of Health Office of Dietary Supplements: Iron
- National Institutes of Health Office of Dietary Supplements: Folate
- University of Maryland Medical Center; Magnesium;Steven D. Ehrlich, NMD; June 2009
