10 Natural Restless Leg Syndrome Remedies (and When to See a Doctor)
Are your twitchy legs keeping you up at night? Get them to settle down with these 10 natural home remedies.
Quick Reference: Restless Legs
- What it is: restless leg syndrome (RLS), aka Willis-Ekbom disease. Uncomfortable urge to move legs, worst at night.
- Strongest evidence-supported remedies: iron supplementation (especially if ferritin under 75), magnesium glycinate, and consistent sleep hygiene.
- Folk + supportive measures: warm baths, leg massage, gentle stretching, reduced caffeine and alcohol.
- Red flags: RLS that disrupts sleep regularly, daytime sleepiness, family history. See a sleep doctor.
- Tool: the Almanac’s natural remedies guidance.
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Sources cited in this guide
Restless leg syndrome (RLS), now known as Willis-Ekbom disease, affects up to 10 percent of US adults at some point. The signature symptom is an uncomfortable urge to move the legs, worst at night, that interferes with sleep. Per NIH NINDS, low iron stores are one of the strongest correlates and addressing them often resolves symptoms. This guide is 10 natural and supportive approaches, the supplementation that the research actually supports, and when to see a doctor.
What the Research Most Strongly Supports
Per NIH NINDS and Mayo Clinic restless legs syndrome research.
- Iron supplementation. Strongest single intervention. RLS correlates strongly with low ferritin (under 75 ng/mL). Iron supplementation often resolves symptoms in iron-deficient patients.
- Magnesium glycinate. Some evidence for moderate symptom reduction. 200 to 400 mg before bed is the most common dose.
- Consistent sleep schedule. Going to bed and waking up at the same time each day reduces severity.
- Reduce caffeine, alcohol, nicotine. Each is documented to worsen RLS symptoms.
- Warm bath before bed. Soothing, often reduces severity. Mechanism unclear.
- Compression sleeves. Some clinical evidence for reduction in severity.
- Stretching and walking. Daily moderate exercise reduces severity over weeks.
When to See a Doctor
Per Mayo Clinic guidance.
- RLS interfering with sleep on most nights. Sleep loss compounds other health issues.
- Daytime sleepiness. A sign that sleep quality is significantly impaired.
- Family history of RLS. Strongly hereditary; genetic testing and stronger interventions may be needed.
- Pregnancy. RLS often worsens during pregnancy and may require special management.
- Failed self-treatment after 6 weeks. Sleep medicine specialists have better tools, including prescription medications.
10 Natural Restless Legs Remedies (Detail)
Below are the original 10 detailed remedies for restless legs.
10 Natural Remedies for Restless Legs
- Eat well! Ensure that you maintain a healthy and balanced diet, focusing on consuming whole foods that are rich in calcium, magnesium, and potassium. This will help you avoid deficiencies in vitamins and minerals, as well as prevent electrolyte imbalances that can trigger restless leg syndrome. Some highly beneficial food sources include dark green leafy vegetables, bananas, cherries, garlic, nuts, black beans, coconut, olive and avocado oils, wild-caught seafood, and grass-fed beef. If you frequently struggle with restless leg syndrome and its impact on your sleep, it may be helpful to have your iron and magnesium levels tested.
- Magnesium Supplements can be taken daily, 30 minutes prior to bedtime, to ensure adequate intake and promote restful sleep. It is advisable to consult your doctor to determine the right dosage for you. Additionally, you can try using magnesium oil, a popular natural home remedy for those prone to Restless Leg Syndrome (RLS). Applying magnesium oil to your leg muscles every night, either by rubbing or spraying, may also be helpful. Make your own magnesium oil instructions here.
- Alfalfa is a superb supplement that contains all three vital minerals: calcium, magnesium, and potassium in a balanced form, thus promoting proper absorption. Alfalfa helps maintain well-functioning nerves and muscles.
- Avoid white sugar, white flour products, high carb meals, fast foods, tobacco, and alcohol — all of which can make RLS symptoms worse. Limit caffeine intake as well.
- Hydrate. Try an electrolyte-replenishing drink, like coconut water or organic pickle juice without unhealthy additives. Or squeeze the juice from a fresh slice of any citrus fruit into an 8-ounce glass of quality, filtered water. Add a pinch of Himalayan sea salt. Stir and drink when symptoms strike.
- Try an Epsom salts bath. Add a cup of Epsom salt (magnesium sulfate) to a tub of warm water and soak your body for at least 15 minutes, to relax the leg muscles, before going to bed in the evenings.
- Don’t cross your legs. If you are prone to varicose veins, don’t sit with your legs crossed. Keep your feet flat on the floor when sitting, or cross your ankles.
- Avoid lying down for long stretches. Binge-watching TV or movies for hours before bedtime can exacerbate symptoms. If you are prone to wake up at night with leg discomfort, lie down only when ready to go to sleep.
- Exercise – Good circulation and exercise is vital to the health of your legs. Avoid sitting or standing for prolonged periods of time. Take a break: walk, jump on a rebounder, or do leg and calf stretches during the day to improve blood flow, relieve pressure and prevent varicose veins.
- Castor oil massage, While sitting, gently massage warm castor oil into your skin. Then, elevate your legs above your heart and relax for 10 to 15 minutes.
Be sure to talk with your doctor before starting any treatment.
Do you have a home remedy for RLS that works for you? Share it with us in the comments below.
Restless Legs FAQ
What causes restless leg syndrome?
Multiple factors. Strongly hereditary (30 to 60 percent of cases have family history). Low ferritin (iron stores) is the strongest single correlate. Other contributors: pregnancy, kidney disease, certain medications (antihistamines, antidepressants), and caffeine or alcohol use. Per NIH NINDS, iron levels are the first thing to check.
What is the best natural treatment for restless legs?
Iron supplementation when ferritin is below 75 ng/mL is the strongest evidence-based intervention. Magnesium glycinate (200 to 400 mg) before bed is supportive. Consistent sleep hygiene and reducing caffeine and alcohol all help. Warm baths and leg stretching provide acute relief without addressing root cause.
Does magnesium help restless legs?
Some evidence supports moderate symptom reduction. The most-cited dose is 200 to 400 mg magnesium glycinate (better absorbed than oxide forms) at bedtime. Not a complete cure for most patients but a reasonable addition to other approaches.
What foods help with restless legs?
Iron-rich foods (red meat, dark leafy greens, fortified cereals, lentils). Magnesium-rich foods (nuts, seeds, dark chocolate, leafy greens). Folate-rich foods (asparagus, beans, fortified grains). All three nutrient deficiencies are linked to worse RLS symptoms.
When should I see a doctor for restless legs?
When symptoms regularly interfere with sleep, cause daytime sleepiness, or have not responded to 6 weeks of self-care. Sleep medicine specialists have better tools, including blood tests, sleep studies, and prescription medications (dopamine agonists, gabapentin) for severe cases.
Deborah Tukua
Deborah Tukua is a natural living, healthy lifestyle writer and author of 7 non-fiction books, including Pearls of Garden Wisdom: Time-Saving Tips and Techniques from a Country Home, Pearls of Country Wisdom: Hints from a Small Town on Keeping Garden and Home, and Naturally Sweet Blender Treats. Tukua has been a writer for the Farmers' Almanac since 2004.
- Deborah Tukua
- Deborah Tukua
- Deborah Tukua
- Deborah Tukua
A friend of my mom’s told me to put a bar of Zest soap under my sheets. It works too. I forgot my pills on vacation. Ran to Walmart to pick up a bar of Zest. I bet house keeping enjoyed that
Ooh, very interesting! We’ll have to give it a try. Thanks for sharing, Angie!
Are Restless Legs the same as leg Cramps? I used to get them before and was told to take Magnesium supplements.
Hi Sheela, no, they’re not the same although both can be quite a nuisance. People with restless legs can’t keep them still, like people who jiggle their legs when they’re sitting. Normally this isn’t a problem, and quite common, but it can be disruptive for sleep.
Tonic water and Tums. Chew 2 Tums and drink a small can of tonic water. The Tums supply the calcium and the tonic water the quinine. Usually works for me.
paulyea@cox.net
My wife used to suffer greatly from RLS then we found a product called Restiffic foot wraps they absolutely work her symptoms have diminished by 95% they work because when wearing the Restiffic wraps they put pressure on the nerve just under the ball of your foot and that stops the signal that tells your mind that you need to move your legs, message me below for more info, thanks Paul Yeaman
I’ve tried alot of medicine and I’m just tired of taking them so thank you the many ideas and I hope some of this works for because my RLS is so bad I DNT sleep alot and my legs aren’t the only thing that jumps my arms and l ga and torso they all jump. Praying for some of this to work thank you. NDM
Hi Nikkie, those involuntary muscle jerks can be caused by a number of things, including any medications you’re taking. Talk with your doctor.
Please tell me what that is. How and where to get them. I suffer from RLS so bad. Thank you
The bar of any kind of soap under the fitted sheet does work.
What type of soap under the sheets?
Believe it or not , putting a bar of soap under your bed sheet by your legs can work as well.
I have found certain foods set it off. Horseradish, mustard, cinnamon, black pepper, chili powder spice, to name a few. I take low doses of Ropinirole (which does have some slight side effects) and Magnesium and Selenium supplements an hour before bedtime. A diet that promotes healthy liver functions seems to help. A low carb diet with lots of water and some green tea.
Interesting, thanks for sharing your thoughts, Sheri. Definitely stay away from those items that affect you negatively.
Yes, Sheri, I wish I had your entire list of problem foods. I would try and avoid the whole lot of them! RLS is that bad!
Mustard has been a huge help for me! Just a spoonful is all you need ☺
I rub Vicks on the part of my leg where I feel the sensation . Knee or the calf and most of the time it works.
I only get restless legs if I’m starting to fall asleep before having brushed my teeth. I get up, brush my teeth, and lie down again and it goes away every time. It is my body’s built-in mechanism to ensure I practice good dental hygiene!
When mine starts I rub my legs with a vibrating messager works great. Will not take prescriptions. Thanks for all the natural remedies.