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Diet, Therapies & Nutrition for Restless Leg Syndrome

Restless leg syndrome (RLS) afflicts one-tenth of our population. There are several nonpharmacological therapies an RLS sufferer can employ to reduce and even eliminate RLS symptoms while increasing overall health.

  1. What is RLS?

    • Restless leg syndrome is a neurological disorder that produces in its sufferers an uncontrollable urge to move the legs. This urge is accompanied by feelings described by the Restless Leg Syndrome Foundation as: "creeping, itching, pulling, creepy-crawly, tugging, or gnawing." The urge occurs when the body is at rest or when trying to sleep. Sometimes RLS affects other parts of the body, such as the arms. It is uncomfortable and can be painful. Its prevalence and symptoms increase with age. Approximately 10 percent of the general population has RLS.

    Activity

    • Movement relieves or suppresses RLS discomfort and pain. Mild to moderate physical activity before bedtime, such as stretching, taking a hot bath, or engaging in engrossing mental activity to take your mind off of the discomfort, may reduce or eliminate the urge to move the limbs when trying to sleep. Plan sedentary activities for earlier in the day and more intense activities, such as housework or exercise, for later in the day. Do not engage in strenuous activity or exercise in the evening, however, as it may exacerbate RLS symptoms.

    Supplements

    • Phyllis A. Balch, CNC, recommends supplements such as calcium, magnesium, potassium and zinc to alleviate RLS symptoms; and B complex (400 mg), vitamin E (d-alpha-tocopheral, 200 IU), and magnesium (1,000 mg) to prevent RLS and leg cramps associated with RLS.

    Herbs

    • Earl Mindell, R.Ph., Ph.D., says that three capsules daily of butcher's broom will provide relief to the heavy-leg feeling of RLS, and 10 to 15 drops of horse chestnut extract will improve circulation in the legs, and tone and strengthen the veins.

    Nutrition

    • Subhuti Dharmananda, Ph.D., Director, Institute for Traditional Medicine, Portland, Oregon, suggests that folate deficiency, another possible cause of RLS, can be remedied by regularly eating the following foods: fortified cereal; cooked spinach; braised chicken, turkey, beef or calf liver, and pork; and cooked black-eyed peas, red kidney beans and lentils.

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