By Rowan
Restless legs can make it difficult to relax, fall asleep, or stay asleep through the night. This uncomfortable sensation—often described as tingling, crawling, or an urge to move the legs—can disrupt daily life and lead to fatigue. While causes vary, low iron levels, nerve issues, and certain nutrient deficiencies are common contributors.
Alongside lifestyle changes like stretching, light exercise, and improving sleep hygiene, some natural supplements can help address underlying imbalances and bring relief. Below are two evidence-based options for supporting restless legs.
Iron
Low iron levels are one of the most frequently linked nutritional causes of restless legs syndrome (RLS). Iron plays a key role in dopamine production—a neurotransmitter that helps control muscle movement. If iron stores are low, supplementing can help improve symptoms.
- Mechanism of action: Supports dopamine synthesis and oxygen delivery to muscles
- Dosage or usage tip: Begin with 18–27 mg of elemental iron daily, ideally taken with vitamin C to boost absorption
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Magnesium
Magnesium is essential for proper nerve and muscle function. A deficiency can cause muscle cramps, spasms, and twitching, all of which may worsen restless legs symptoms. Supplementing with magnesium—especially in forms like magnesium glycinate or citrate—can promote muscle relaxation and better sleep quality.
- Mechanism of action: Relaxes muscles and calms nerve signaling to reduce involuntary leg movements
- Dosage or usage tip: Take 200–400 mg daily, preferably in the evening to support relaxation before bed
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In Summary
For many people, restless legs can be eased by addressing underlying nutrient deficiencies. Iron supports dopamine production for smoother muscle control, while magnesium promotes muscle relaxation and calms nerve activity. Together, they may help reduce nighttime discomfort and improve sleep quality.
Always consult a healthcare provider before starting supplements, especially since excessive iron intake can be harmful and magnesium dosage should be tailored to your individual needs.
This article is for informational purposes only and does not constitute medical advice.