Restless leg syndrome (RLS) can cause uncomfortable sensations in your legs and an intense urge to move them. A lack of specific nutrients in your diet may cause the condition or make it worse. Read on for foods to eat and foods to avoid if you have RLS.
Adding iron to your diet
According to research, lack of iron or the incorrect use of iron in the brain are known factors in the onset of RLS. Several conditions may impact iron levels, including:
- kidney failure
- peripheral neuropathy
- diabetes
- Parkinson’s disease
- rheumatoid arthritis
- iron deficiency
You may be able to treat iron deficiency and decrease RLS symptoms by eating more
- red meat
- liver
- spinach and other dark leafy greens
- dried fruit
- poultry
- pork
- seafood
- iron-fortified cereals
- beans
Eating foods rich in vitamin C along with iron-rich foods can help your body absorb iron better. Good sources of vitamin C include citrus fruits,
Adding folate and magnesium to your diet
RLS may also be caused by folate or magnesium deficiencies. Both nutrients are critical to proper muscle contraction and nerve impulse conduction. Eating more foods that contain these nutrients may help RLS.
Foods
- liver
- spinach and other dark leafy greens
- fortified cereals
- black-eyed peas
- lentils and beans
- rice and quinoa
- asparagus
- whole wheat pasta
- Brussels sprouts
- avocado
Examples of magnesium-rich foods include:
- almonds
- spinach
- cashews
- peanuts
- soy milk
- black beans
- edamame
- peanut butter
- whole wheat bread
- brown rice
If you’re unable to get enough iron, folate, and magnesium through the food you eat, talk to your doctor about taking supplements.
Researchers recommend that those with RLS try abstaining from alcohol and caffeine, although the evidence is mostly empirical.
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Gluten is found in foods such as breads and baked goods. It can also be found in some condiments, soups, and salad dressings.
If you feel gluten may be behind your symptoms, talk to your doctor.
A 2021 study involving 718 pregnant women found that approximately 22% had restless leg syndrome. Researchers attribute this to dopamine dysregulation, nutrient deficiencies, and hormone imbalances.
If you’re pregnant and have RLS symptoms, you should talk to your doctor about getting your iron levels checked. If they’re low, your doctor may recommend eating more iron-rich foods or taking iron supplements.
If diet and lifestyle changes don’t help, your doctor may prescribe anti-epileptic drugs, opioids, and certain benzodiazepines. According to a 2020 study, these drugs are safe to use during pregnancy. However, some may need to be stopped for breastfeeding.
In many cases, pregnancy-related RLS goes away on its own after your baby is born.
RLS is often at its worst when you’re trying to sleep. So it’s important to make your bedroom a relaxing place that promotes sleep.
Keep the room cool and eliminate clutter. Turn off devices that make it difficult to fall asleep, such as your computer and cell phone.
Other changes that may help relieve symptoms of RLS include:
- quitting smoking
- getting
regular exercise - taking a warm bath before going to bed
- massaging the affected area
- limiting alcohol consumption, especially before bedtime
- using heat or ice on the affected area
- using a foam roller
Certain medications may cause RLS. Talk to your doctor about other drug options if you take:
To give yourself the best chance of overcoming RLS, try eating foods that are rich in iron, folate, or magnesium. Eat a variety of:
- fresh fruits and vegetables, especially dark leafy greens
- iron-rich lean meats (unless you’re a vegetarian)
- tree nuts, seeds, and legumes
In many cases, RLS can improve with diet and lifestyle changes. However, your results may vary depending on the cause of your RLS, and certain changes may take a while to show effects.
If your RSL hasn’t improved or has worsened after a few weeks, consider talking to your doctor about the risks and benefits of prescription drug treatments.