Restless legs syndrome, a neurological movement disorder, is characterized by unpleasant sensations in the legs, along with a strong compulsion to move them. You may feel a "creepy-crawly" sensation, or a feeling of pulling, pulsing, throbbing or pent-up tension; moving your legs provides only temporary relief. Your doctor may advise lifestyle changes, such as reducing your use of alcohol, nicotine and caffeine; severe cases of RLS may require medication. Some natural healers advise magnesium, an essential mineral, to treat RLS. Magnesium supplements should be taken only under your doctor's supervision.
Features and Incidence
The symptoms of RLS -- medically known as paresthesia -- occur when you are at rest, and usually worsen at night. RLS can cause repeated awakenings, disrupted and delayed sleep, and daytime fatigue; other consequences include difficulty concentrating, impaired memory and depression. The National Institute of Neurological Disorders and Stroke reports that 10 percent of Americans suffer from RLS to some extent, with moderate to severe RLS affecting 2 to 3 percent of the population -- more than 5 million individuals -- as of 2011. Twice as many women as men are affected by RLS. Doctors don't know what causes the condition, but believe it may be related to a dysfunction in the brain's use of dopamine, a neurotransmitter necessary for smooth muscle activity and movement. Medications used to treat RLS include dopamine-increasing drugs and anti-convulsants.
Magnesium
Magnesium, an essential mineral, is required for more than 300 biochemical reactions in the body, including maintaining normal muscle and nerve function, stabilizing heartbeat, balancing levels of calcium and potassium, and regulating levels of glucose in the blood. According to the Office of Dietary Supplements, teenage males and adult men need 270 to 400 mg of magnesium a day; teenage females and adult women require 280 to 300 mg a day. Blue Shield Complementary and Alternative Health reports that excessive use of diuretics, laxatives and alcohol can lower magnesium levels; individuals with severe burns, diabetes or heart failure are also at risk for deficiency. There is some evidence that magnesium may be beneficial for RLS. Blue Shield reports that people with insomnia caused by RLS had improvements in sleep quality after taking 300 mg of magnesium each evening for four to six weeks. University of Maryland Medical Center concurs, stating that limited clinical trials support the use of magnesium for restless legs syndrome.
Dietary Sources
Magnesium is present in healthy level in nuts and seeds. Sunflower seeds, with 83 mg of magnesium per 1/2 cup, are a particularly good source, along with Brazil nuts, almonds and cashews. Other foods rich in magnesium include tofu, bananas, chocolate, oatmeal, with 39 mg per packet of instant fortified oats, as well as legumes, whole grains and dark leafy greens such as spinach, which is a good source at 24 mg per cup.
Supplementation
The University of Maryland Medical Center recommends taking magnesium in easily absorbable forms, such as magnesium citrate, magnesium gluconate or magnesium lactate. Take a B-complex vitamin at the same time; the level of vitamin B-6 in your body determines how easily you will absorb magnesium into your cells. Side effects of magnesium can include upset stomach and diarrhea. Consult your doctor before taking magnesium supplements, and don't exceed recommended amounts.
References
- National Institute of Neurological Disorders and Stroke; Restless Legs Syndrome Fact Sheet; Staff; February 2011
- University of Maryland Medical Center; Magnesium; UMMC Staff; June 2009
- Blue Shield Complementary and Alternative Medicine: Magnesium
- Office of Dietary Supplements; Magnesium; Staff; July 2009
- USDA: National Nutrient Database
