If you’re experiencing restless leg syndrome, you may want to consider getting your magnesium levels checked.

Restless leg syndrome (RLS) is a disorder of the nervous system that causes the overwhelming urge to move your legs. It’s often accompanied by pain, throbbing, or other unpleasant sensations.

Symptoms often increase when you’re inactive, like when you’re sitting or lying down, which can make RLS disruptive to sleep.

Magnesium is a natural mineral that our bodies need to function properly. It regulates different biochemical reactions in the body, including nerve and muscle function and a healthy immune system.

Magnesium deficiency can cause problems with nerve impulse conduction, muscle contractions, and muscle cramps, which can potentially contribute to RLS.

Here’s what researchers have discovered about the relationship between RLS and magnesium deficiency.

Research has established a strong link between restless leg syndrome (RLS) and magnesium deficiency. Studies show that supplementing with magnesium can effectively help manage RLS symptoms in those who are deficient.

In fact, the same study found that magnesium may be the most effective dietary supplement for alleviating RLS symptoms and improving sleep quality.

Researchers think that magnesium can help improve RLS symptoms because magnesium makes it easier for muscles to relax. This may be because of its calcium-blocking abilities, which help regulate the nerves and muscles instead of letting calcium “activate” the nerves.

If magnesium is low, calcium isn’t blocked and nerves become overactive and trigger muscle contractions.

Magnesium is available in a number of different forms and doses. Magnesium oxide is most commonly available in oral supplements. For adolescent and adult men and women, daily doses of 270-350 mg are considered safe. Talk to a medical professional about the proper dosage for you.

Magnesium sulfate can be administered via IV, though the oral supplement would likely be used instead for treating RLS.

Foods with magnesium

You can add more magnesium-rich foods to your diet. Foods rich in magnesium include:

  • dark greens like chard, spinach, and kale
  • nuts and seeds, including pumpkin and squash seeds
  • fatty fish like mackerel, salmon, and halibut
  • beans and lentils
  • tofu
  • whole grains
  • avocados
  • bananas
  • dark chocolate

The most common side effect of magnesium is stomach upset. Other common side effects include:

  • nausea
  • vomiting
  • diarrhea
  • abdominal cramping

These side effects may be lessened by reducing the dose of magnesium.

Severe side effects

High doses of magnesium are not safe and can result in dangerous side effects. Side effects of a magnesium buildup within the body include:

  • low blood pressure
  • confusion
  • irregular heartbeat
  • reduced rate of breathing

In severe cases, it can result in coma or death.

Magnesium is considered safe for most people to take. This is especially true for oral supplements and magnesium that is obtained through food.

You should not take magnesium if you have any kidney disorders, including kidney failure.

Magnesium administered via an IV may not be safe for pregnant or breastfeeding women. However, magnesium sulfate is often used to treat pre-eclampsia and eclampsia in pregnant people, and oral magnesium oxide may be used during pregnancy and breastfeeding.

It’s best to speak with your doctor to determine the risks and benefits of taking magnesium during pregnancy.

Magnesium may also interact with certain medications, including:

  • aminoglycoside, quinolone, and tetracycline antibiotics
  • calcium channel blockers
  • muscle relaxants
  • water pills
  • bisphosphonates

It’s recommended that you speak with your doctor to discuss possible interactions before taking magnesium.

In addition to magnesium, several natural and alternative treatments can offer relief from restless leg syndrome. These treatments include:

  • sitting in a warm bath, which can relax muscles
  • getting massages
  • getting moderate exercise regularly, which can reduce symptoms of RLS
  • avoiding caffeine, which can agitate RLS and decrease magnesium in the body
  • utilizing relaxation techniques like meditation to lessen the stress that can aggravate RLS
  • establishing a regular sleep routine

Traditional treatments are available for RLS, including medications that you can take.

  • medications that increase dopamine in the brain, which can reduce motion in the legs
  • opioids
  • muscle relaxants
  • sleep medications, which can reduce insomnia caused by RLS

Some medications for RLS can become addictive, like opioids or some sleep medications. You can develop a resistance to others, like medications that increase dopamine in the brain.

There’s strong evidence that magnesium deficiencies can contribute to RLS. Taking a daily magnesium supplement may help reduce RLS symptoms and improve sleep quality.

If magnesium alone doesn’t resolve your symptoms, consider making an appointment with your doctor to discuss alternative remedies and medications that may benefit you.