What’s restless leg syndrome? Restless leg syndrome is a disruptive condition that affects the nervous system and up to 10% of the U.S. population has some form of it. 

It results in an irresistible urge to move the legs (and sometimes the arms), often accompanied by unpleasant sensations in the legs such as creeping, crawling, tingling, pulling or pain. These sensations usually occur in the calf area but may be felt anywhere from the thigh to the ankle.

Because RLS most often occurs in the evening, it can interrupt sleep, be the cause of tossing and turning in bed, can contribute to insomnia and sleeplessness, and often reduce a person’s quality of life.

Does RLS tend to run in families? A Canadian study published the Archives of Neurology found that if a person has restless leg syndrome, the possibility is 77 percent that someone else in their family will have it.  Regarding parents with restless leg syndrome, their children have double the chance of having it, and for brothers or sisters of those with RLS, the siblings have quadruple the possibility.

What about the iron deficiency theory of RLS?  A study from Johns Hopkins University investigated the status of iron in the brain for those with restless leg syndrome and confirmed there’s a link between brain iron insufficiency and RLS.  Any conditions that reduce the availability of iron such as anemia or pregnancy, may increase the risk of RLS. Animal proteins such as meat, fish, eggs and poultry, are good sources of iron, as well as lentils, nuts, seeds and leafy greens.

Natural home remedies have been shown to help calm the symptoms of restless legs. The B vitamins are nourishing and are essential for good nervous system health. A study from the journal ‘Alternative Medicine Review’ found that administration of folic acid (one of the B vitamins) alleviated the symptoms of RLS and may play a role in the treatment of primary, familial RLS.  Good food sources of B vitamins include eggs, salmon and other fish, avocados, potatoes, broccoli, whole grains, leafy greens, yogurt, cheese and sunflower seeds.

As a note, the B vitamins work together as a group and should be taken together when taking a supplement.  They usually occur together naturally in foods. This will prevent creating a deficiency in the others by only supplementing with one of the whole group, such as folic acid.

What are some restless leg syndrome home remedies that work? In the article ‘Restless Leg Syndrome Responds to Calcium’ by Peter Gott, M.D., he says that: “Calcium has been found to be helpful in relieving nocturnal (night time) leg cramps, and some RLS sufferers have also found that it is beneficial in preventing symptoms when taken just prior to sleep… Other deficiencies, most notably iron, magnesium, folic acid and B vitamins, are also known to cause RLS symptoms in some.”

Regarding exercise, a recent study published in the journal of ‘Medicine and Science in Sports and Exercise’ gave the results of various forms of exercise on people who suffer with periodic leg movements (PLM).  PLM is a night-time condition with similar symptoms to RLS in which sufferers experience a repetitive cramping or jerking of the legs during sleep.

The results showed that both intense short-term exercise and longer term exercise lowered the symptoms and greatly aided with falling sleep and staying asleep.  (A tip would be to exercise earlier in the day as it may be stimulating if done too close to bed time. Also, any exercise should be started slowly and gradually and increased as possible).

Magnesium deficiency is a key factor in restless leg syndrome. Studies in the Journal ‘Sleep’ and the ‘Romanian Journal of Neurology’ have both found magnesium to be an effective natural therapy for RLS.  In the first study, magnesium was administered orally in the evening over a period of 4-6 weeks. Following magnesium treatment, periodic leg movements associated with night-time awakenings decreased significantly.

The researchers concluded: “Our study indicates that magnesium treatment may be a useful alternative therapy in patients with mild or moderate RLS or PLM-related insomnia.” Magnesium can be found in foods such as almonds, cashews, avocados, spinach, bananas, quinoa and whole grains.

Regarding the balance of calcium and magnesium, restless leg syndrome remedies or natural sleep aids should have a 2 to 1 ratio of calcium to magnesium (twice as much calcium as magnesium). The original research on this ratio appeared in 1935 in the Journal of Physiological Reviews.

One natural sleep remedy showing good results with restless leg syndrome is Sleep Minerals II made by Nutrition Breakthroughs. It contains highly absorbable forms of calcium and magnesium combined in a softgel with carrier oils for fast assimilation. Softgels are more fully absorbed than tablets or capsules.

Anne B. of El Dorado Hills, California says: “We find the Sleep Minerals very helpful for my husbands restless leg syndrome. He does not do well on many medications and the drug the doctor prescribed for this was full of bad side effects. Out of pure desperation, I researched the internet and came up with an article about Sleep Minerals II and decided to try them. They have been wonderful. Bob continues to sleep much better and with very little, if any, movement in his legs.”

Kimberly B. of Troy Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for two and a half years and have had restless leg syndrome my entire life. This is the first relief I’ve ever had…it’s gone for a month now.”

For more information, visit the Sleep Minerals II page