Top 7 Foods on the Restless Leg Syndrome Diet

Restless Leg Syndrome Diet

Restless Leg Syndrome DietAlthough there is no definitive restless leg syndrome diet, there are known foods that can help combat RLS as well as foods that can trigger RLS symptoms. These are the best foods you should be including in your diet in order to fight restless leg syndrome.

They contain the highest concentrations of the vitamins and minerals your body is likely lacking in from experiencing chronic restless leg syndrome. Here they are in no particular order:

1. Fish Oil  Restless Leg Syndrome Diet
Why: Omega 3 – A study examining whether omega-3 exerts neuroprotective action in Parkinson’s disease found that it did, using an experimental model, exhibit a protective effect (much like it did for Alzheimer’s disease as well)1.


Restless Leg Syndrome Diet 2. Organic Chicken & Turkey (3 oz. serving)
Why: Niacin (Vitamin B3) –
Vitamin B3 is a naturally occurring substance found in meat, poultry, fish, eggs, and green vegetables. Deficiencies in Niacin can lead to restlessness and depression. Tryptophan, abundant in turkey and chicken is a known precursor to Serotonin.

3. Eggs Restless Leg Syndrome Diet
Folic acid/B12 – Here’s the big connection with RLS. Studies indicate that people suffering with RLS have low ferritin iron storage protein levels within the brain2. If the ferritin iron storage protein level is below 50 mcg/L, dopamine production decreases in the body. Folic acid is known to increase ferritin iron protein levels within the brain, thereby naturally aiding dopamine transport and a decrease in RLS symptoms.

Restless Leg Syndrome Diet 4. Almonds
Why: Vitamin E – Want a healthy snack that will satisfy you and help prevent RLS at the same time? Almonds are rich in vitamin E as well as magnesium, both are among the top 7 foods to include in an RLS diet. Vitamin E provides a crucial protective barrier around delicate nerve cells called the myelin sheath, so that delicate communication between these nerve cells can happen normally. Eat raw almonds for optimum nutrition.

5. Kiwi and StrawberriesRestless Leg Syndrome Diet
Why: Ascorbate (Vitamin C) – A recent study done in 2012 found that an increase in Ascorbate led to increased activity of the iron transporter ferroportin3. This was a great find because RLS sufferers have been found to have decreased iron transporter protein (ferroportin) activity. Ascorbate assists the body in naturally boosting ferroportin activity allowing for Iron to be metabolized more effectively.

restless leg syndrome diet 6. Bananas
Why: Magnesium – A medium sized banana provides 32 mg of magnesium and also contains a large dose of potassium, both which are electrolytes that help the regular functioning of nerve impulses. Magnesium is also powerful for helping to bind and remove toxins that may be clogging dopamine receptor sites within the body.

7. Decaf Green Tea  restless legs syndrome diet
Why: Theanine – Theanine is a very useful amino acid that has been known to increase dopamine receptor activity, serotonin and GABA levels within the brain and can immediately induce a state of relaxation and elevated mood.

Although this list explores the ideal diet for restless leg syndrome, by no means is it comprehensive. If you would like a more comprehensive list of what foods to eat and what foods to avoid on a restless leg syndrome diet, you can download our free eBook, “Solving the RLS Puzzle,” which goes more into depth on the types of foods that cause RLS as well as environmental factors that could be contributing to your restless legs. See the top of this page for how to get your free copy as an instant download today.




1. Omega-3 deficiency and neurodegeneration in the substantia nigra: involvement of increased nitric oxide production and reduced BDNF expression. Cardoso HD1, dos Santos Junior EF1, de Santana DF1, Gonçalves-Pimentel

2. Profile of altered brain iron acquisition in restless legs syndrome
James R. Connor,corresponding author Padmavathi Ponnuru, Xin-Sheng Wang, Stephanie M. Patton, Richard P. Allen and Christopher J. Earley

3. Iron transport through ferroportin is induced by intracellular ascorbate and involves IRP2 and HIF2α. Scheers N1, Sandberg AS2.

What is the Best Magnesium for Restless Legs?

magnesium for restless legs

magnesium malate for restless legsWe often get a customers asking us what is the best magnesium for restless legs? Since the beginning of medicine, magnesium has been a mineral that has long been used to treat a multitude of medical issues. It has been shown to be really important to your body because it can assist and help run many critical functions in your body. In fact, it is known to aid in at least 300+ biochemical reactions within the human body.

Some of the more well documented benefits of supplementing with magnesium is its ablity to help prevent high blood pressure by relaxing blood vessels, decreasing pain and dampening inflammation by blocking pain receptors in the brain and nervous system, increasing the production of serotonin, GABA and melatonin and even improving your mood and sleeping patterns.

In addition, some people have chosen to use magnesium in order to deal with multiple sclerosis, restless leg syndrome, weak bones, diabetes, chronic fatigue syndrome, and attention deficit-hyperactivity disorder. However, there are many different kinds of magnesium commercially available for human consumption. In fact, there are over 12 different kinds of magnesium out there. So which magnesium is the best magnesium for restless legs?

Because it is sometimes difficult to get the amount of magnesium that you need each day, many people choose to use a magnesium malate for restless legssupplement to help them out with their magnesium needs. Two popular products that are used include magnesium citrate and magnesium oxide, both of which are more commonly used as diuretics for people experiencing constipation. However, this is not the best kind of magnesium for restless legs.

The reason that magnesium oxide and citrate are diuretics is because they aren’t easily absorbed by the body. They actually go right through you causing your body to flush out whatever else may be in your digestive tract as well. That’s why they are usually the type of magnesium you find in over the counter diuretics. So they aren’t bio-available at all and the body ends up only digesting and assimilating around 3% of that magnesium.

Magnesium Malate vs. Magnesium Oxide

What is Magnesium Malate?

Magnesium malate is a form of magnesium that is one of the most highly absorbable types of magnesium because it’s in a chelated form which helps the body absorb it much more readily and can provide you with all of the benefits that come from consuming magnesium without causing the diarrhea that oxide and citrate cause.

In addition, you will get the benefits of consuming malic acid, an important nutrient in the body that helps with the process of transforming the food that you eat into a source of energy for the body. Malic acid is the sourness you taste when biting into an apple which makes it much malic acid for restless legseasier for the body to recognize and assimilate. This substance is one of the only substances available that can magnetically pull aluminum from your tissues and help neurotransmitters function the way that they are supposed to, which makes it a great magnesium for restless leg sufferers.

Magnesium malate is often taken in order to help with muscle pain, restless leg syndrome and cramping. In fact, many people who have had to deal with chronic nighttime leg cramps choose to use this mineral in order to soothe their muscle cells. It does this by counteracting the effects of calcium within the muscle tissue. As we age, excess calcium accumulates in the muscles, which can cause cramps, restless legs, tics and spasms. Magnesium malate can literally push out the excess calcium to restore a healthier balance within muscle cells.

In the end, you will have to decide which type will work as the best magnesium for restless legs. Every body has a different reaction to any number of nutrients out there and it comes down to trying for yourself what works and what doesn’t.

However, if you have been suffering from RLS on and off for years and you need to find a way to reduce the pain and discomfort that you have been dealing with, then choosing a supplement that contains magnesium malate is what we’ve found to be the superior type of magnesium for restless legs.



Natural Remedies for RLS

natural remedies for RLS

There are so many recommendations and natural remedies for RLS online now that it can be confusing as to which actually work and which are bogus. To add to the confusion, not everyone will react to the same influence within their body so that just because a remedy may work for one person, it doesn’t necessarily mean it will work for another.

iron and rls

But there are some nutrients that will typically have a predicted effect on almost everyone and that is what we will be looking at in this article. As you may already know, the latest research in the field of restless leg syndrome has been focused mostly on the substantia nigra region of the brain, where the command center is for the entire dopamine system of the body1. Experts are finding that this is where the real battle is taking place with restless leg sufferers.

More specifically, this region of the brain requires a steady supply of nutrients in order to function properly with iron being among the most important. If iron is deficient in this region of the brain, then symptoms such as restless leg syndrome and tics are very common.

It’s not about just supplementing with more iron for the body. People with RLS typically have enough iron in their blood. The critical issue lies with the body’s ability to absorb iron so that it can cross the blood-brain barrier and reach this region of the brain where it’s needed for RLS sufferers.

There are numerous studies that have been done which reveal that RLS sufferers are lacking in brain iron. So the real question then becomes, what natural remedies for RLS can help increase the absorption and assimilation of iron within the deep brain regions?

Well, one study that was done took 24 healthy women from the ages of 21-29 and gave them the probiotic, Lactobacillus acidophilus. After 18 days, the women who were given the probiotic showed a significantly improved iron-absorption ability compared with the other women2.

natural remedies for rls What experts believe to be the key in how probiotics can help with iron absorption is in its ability to digest phytate, which is a common component of foods that binds to iron to prevent its absorption in the body3.

High phytate foods include most grains, seeds and nuts, legumes and certain vegetables. It’s not that these foods are bad for you, but certain people have trouble digesting these foods properly, causing an imbalance in nutrient uptake and, over time, a deficiency or absorption in certain minerals such as iron and magnesium.

The probiotic strain lactobacillus acidophilus and plantarum have both been argued to be among the best probiotic strains for digesting phytate in the body. More research needs to be done in this field to make any definitive conclusion, however, Seratame, which contains one of these strains, has clearly shown promise in the fight and is proving to be one of the best natural remedies for RLS†.




1. Profile of altered brain iron acquisition in restless legs syndrome
James R. Connor,corresponding author1 Padmavathi Ponnuru, Xin-Sheng Wang, Stephanie M. Patton, Richard P. Allen and Christopher J. Earley

2. Probiotic strain Lactobacillus plantarum 299v increases iron absorption from an iron-supplemented fruit drink: a double-isotope cross-over single-blind study in women of reproductive age. Michael Hoppe, Gunilla Önning, Anna Berggren, and Lena Hulthén

3. Probiotic lactobacilli: an innovative tool to correct the malabsorption syndrome of vegetarians? Famularo G, De Simone C, Pandey V, Sahu AR, Minisola G.