Supplementing your diet with vitamin B12 and folate may reduce or alleviate RLS symptoms if you have an underlying vitamin deficiency.
Boost your B vitamin intake
Another B vitamin, B12, has also been directly linked to RLS, according to Dr. Anderson. The recommended dietary allowance of vitamin B12 is 2.4 mcg. Ask your doctor if you might benefit from more.
Such deficiency significantly affects severity of symptoms and depression symptoms. In addition, decreased serum vitamin B12 levels are independently associated with the development of RLS, which illustrates the complex relationship between vitamin B12 and RLS.
Researchers have also suggested vitamin B12 may help relieve the symptoms of RLS (x), while others have found that vitamin B complex supplements may help to reduce the frequency, intensity and duration of night-time leg cramps in older people with high blood pressure (xi).
Studies suggest that vitamins C, D, and E may help people experiencing restless legs syndrome (RLS). People with RLS experience unpleasant sensations in the legs with the irresistible urge to move them.
have iron deficiency anaemia – low levels of iron in the blood can lead to a fall in dopamine, triggering restless legs syndrome.
In most cases, the cause of RLS is unknown. However, RLS often runs in families and specific gene variants have been associated with the condition. Low levels of iron in the brain also may be responsible for RLS. RLS also may be related to a dysfunction in a part of your brain that controls movement.
Magnesium supplementation is often suggested for restless legs syndrome (RLS) or period limb movement disorder (PLMD) based on anecdotal evidence that it relieves symptoms and because it is also commonly recommended for leg cramps.
Vitamin B12deficiency symptoms may include: strange sensations, numbness, or tingling in the hands, legs, or feet. difficulty walking (staggering, balance problems) anemia.
Over time, peripheral nerve damage resulting from vitamin B-12 deficiency can lead to movement problems. Numbness in the feet and limbs may make it hard for a person to walk without support. They may also experience muscle weakness and diminished reflexes.
Diet for Restless Leg Syndrome
Incorporate a variety of fresh fruits and vegetables into your diet with an emphasis on dark leafy greens. Eat a variety of iron-rich foods like lean meat. Include seeds, tree nuts, and legumes in your diet.
It may take a few weeks before your vitamin B12 levels and symptoms (such as extreme tiredness or lack of energy) start to improve. If you have hydroxocobalamin injections to boost your vitamin B12 levels at the start of treatment, the cyanocobalamin tablets may start to work within a few days.
The top three foods to avoid are chocolate, sugary sodas, and fried foods. Additionally, you will also want to avoid any foods or beverages that contain caffeine, since this can stimulate your nerves and make your symptoms more severe. These include coffee, tea, energy drinks, and chocolate.
Stretches for RLS
Slightly bend your right knee and step your left leg back a foot or two, positioning its heel and foot flat on the floor. Hold for 20 to 30 seconds. Now bend your left knee while still keeping its heel and foot flat on the floor. For a deeper stretch, move your foot back a bit farther.
Rachel Salas, MD, an assistant professor of neurology at the Johns Hopkins University School of Medicine in Baltimore, says that stress and anxiety are big restless legs triggers. Stress reduction techniques like deep breathing or yoga may help.
Did you know that research shows that ripened bananas are found to contain magnesium, potassium, and a natural form of dopamine? These substances work together and may be a significant help in relieving your restless leg syndrome (RLS) symptoms.
Although there's no cure for restless legs syndrome, medications and lifestyle changes can help minimize symptoms and increase restful sleep. Cutting back on caffeine, alcohol and tobacco may help. Taking a hot bath, massaging the legs or using a heating pad or ice pack can also relieve symptoms.
There's no single test for diagnosing restless legs syndrome. A diagnosis will be based on your symptoms, medical history and family history, a physical examination, and test results. Your GP should be able to diagnose restless legs syndrome, but they may refer you to a neurologist if there's any uncertainty.
These sensations occur mostly in the lower legs, but they can sometimes affect the thighs, feet, and even in the arms. These may be the first symptoms of RLS in some people. Semi-rhythmic movements during sleep known as periodic limb movement disorder (PLMD), which occurs in about 4 out of 5 patients with RLS.
If you have RLS, you should also see a doctor if you are: Losing sleep often. Feeling depressed or anxious. Having trouble concentrating.
You may also consider taking a supplement. Recommended chelated forms include magnesium citrate, magnesium ascorbate, magnesium orotate, magnesium glycinate, or a combination of these.
Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover. It is also common to not experience any improvement during the first few months of treatment. If you can, it's a good idea to address what's causing the deficiency.