Restless Legs Syndrome
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- What is restless legs syndrome?
- Symptoms of restless legs syndrome
- Causes of restless legs syndrome
- Prevention of restless legs syndrome
- Risk factors for restless legs syndrome
- Complications of restless legs syndrome
- When to see a doctor about restless legs syndrome
- Diagnosis of restless legs syndrome
- Conventional treatment of restless legs syndrome
- Alternative/complementary treatment of restless legs syndrome
- Living with restless legs syndrome
- Caring for someone with restless legs syndrome
Alternative/complementary treatment of restless legs syndrome
There are a number of alternative/complementary strategies which can be undertaken, especially in mild to moderated cases of restless legs syndrome before taking medication.
People who have more severe symptoms need to get approval from their doctor to try any of these strategies, because they may conflict adversely with any medications being taken.
Herbs
These herbs may reduce symptoms, improve ability to get to sleep and improve quality life:
- Chamomile (matricaria chamomilla) - studies show the herb chamomile has mild calmative effects (it has a calming effect on the whole body), so it may be useful to have a cup of chamomile tea before retiring to bed
- Ginkgo biloba - studies show that the herb ginkgo biloba, which has been used in Chinese medicine for centuries, has beneficial effects on peripheral circulation and may help to improve symptoms
- Hops (humulus lupulus) - studies show the herb hops is useful in insomnia as it has mild calmative and sedative effects. Herbal formulas for insomnia generally include hops as one of the ingredients
- Passionflower (passiflora incarnata) - studies show that this herb is effective in inducing sleep without any of the side effects that occur with conventional sleeping medications because it has sedative and analgesic properties
- Skullcap (scutellaria lateriflora) - studies show the herb skullcap has mild calmative and sedative effects which means it is generally used in herbal formulas for insomnia as one of the ingredients
- Valerian (valeriana officinalis) - studies show that the herb valerian is effective in inducing sleep as it has sedative effects that help to improve the quality of sleep. Valerian is often used in herbal preparations for insomnia. Note: some people may experience the opposite effect of sedation (wide-awake alertness) when taking valerian, so try it at the lowest dose possible to determine if this is the case
Vitamins
Certain vitamins can be beneficial in reducing symptoms in people with restless legs syndrome:
- Folic acid - studies show that supplementation with folic acid alleviates symptoms and especially more so when symptoms are caused by a deficiency in this vitamin or in vitamin B12. In addition to this, people with a family history of restless legs syndrome seem to have a higher incidence of folic acid deficiency, so it is important to have a blood test to determine if this is the case
- Vitamin B1 (thiamin) - this vitamin assists the nervous tissue to perform correctly and reduces incidence of symptoms. Vitamin B1 (thiamin) may be more useful for reducing symptoms in combination with the rest of the B vitamins
- Vitamin B5 (pantothenic acid) - this vitamin helps the nervous system tissues perform properly and reduces incidence of symptoms. Vitamin B5 (pantothenic acid) may be more useful for reducing symptoms in combination with the rest of the B vitamins
- Vitamin B12 (cyanocobalamin) - a deficiency of vitamin B12 (cyanocobalamin) is known to cause secondary restless legs syndrome, so this vitamin is very important to help reduce symptoms. In addition to this, vitamin B12 helps the nervous system function more effectively
- Vitamin C - the antioxidant vitamin C helps to strengthen the capillary and other blood vessel walls, so it may help with those people that have peripheral neuropathy symptoms as the underlying reason for the restless legs syndrome
- Vitamin E - studies show that the antioxidant vitamin E may help to reduce symptoms in people with peripheral neuropathy, as it helps to ensure there is proper circulation in the peripherals (legs/arms) and the blood in the veins and arteries is circulating properly
Minerals
Studies show that a deficiency of certain minerals could be the underlying reason for this conditions and supplementation may either resolve the condition or greatly reduce symptoms:
- Calcium - the mineral calcium is necessary to enable proper muscles contraction and to ensure the muscles work effectively, so it may assist with reduction of symptoms (in conjunction with other nutrients)
- Iron - studies have shown that an iron deficiency can be a cause of secondary restless legs syndrome so supplementation may be warranted if a blood test confirms that there is an iron deficiency
- Magnesium - the mineral magnesium is essential to enable the muscles to relax and calm down and studies show it may assist in reducing symptoms associated with this condition, especially as a deficiency in magnesium can cause secondary RLS
- Potassium - the mineral potassium is also necessary for proper muscles contraction and ensuring the muscles work properly, so may assist with reduction of symptoms (especially in conjunction with the other nutrients)
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Other nutrients
Certain other nutrients may assist with reducing symptoms:
- Essential fatty acids - the omega 3 essential fatty acids are needed by the body to help reduce inflammation, especially in the muscles, tendons and nerves. The essential fatty acids may be especially useful in reducing severity of symptoms
- GABA - the amino acid GABA is also one of the neurotransmitters which helps the body to relax. GABA is also required to help make the important other neurotransmitter dopamine, which may not be functioning properly in people with restless legs syndrome
- Tryptophan - studies show there is a link between low levels of the amino acid tryptophan and increased incidence of restless legs syndrome and this is most likely because tryptophan and vitamin B3 (niacin) are closely related and vitamin B3 (niacin) may be especially required to relieve restless legs syndrome symptoms
Dietary modifications
These may help to reduce symptoms, improve ability to get to sleep and improve quality life:
- Eat folate-rich foods - studies show that a deficiency of folic acid may be implicated in the development of restless legs syndrome. Ensure folate levels are adequate by eating lots of leafy green vegetables
- Eat magnesium rich foods - studies show that magnesium deficiency may play a role in development of restless legs syndrome, so eating foods rich in this mineral may prevent the condition from occurring
- Eat vitamin B12 rich foods - studies show that a deficiency of vitamin B12 may be implicated in the development of restless legs syndrome. Ensure vitamin B12 levels are adequate by eating lots of food rich in this vitamin
- Ensure iron levels are adequate - iron deficiency is a known cause of secondary restless legs syndrome, so ensuring iron levels are adequate by eating iron-rich foods is vital
- Limit alcohol - people who drink a lot of alcohol often notice that symptoms get much worse when their intake of alcohol is high. Conventional advice is to limit alcohol intake to reduce severity and duration of symptoms
- Limit caffeine - people who drink a lot of coffee or energy drinks, which are high in caffeine, often notice that symptoms get much worse when their intake of caffeine is high. Conventional advice is to limit caffeine intake to reduce severity and duration of symptoms
Lifestyle modifications
There are a number of lifestyle modifications which can be undertaken to help reduce symptoms and improve quality of life:
- Avoid smoking - people who smoke cigarettes often notice that symptoms get worse when they smoke, so giving up is highly recommended
- Exercise regularly - physical activity is vitally important to help the muscles, nerves and tissues function properly. Regular exercise helps improve circulation and may also help to improve symptoms
- Hot and cold packs - using alternating hot and cold packs seem to work on reducing symptoms in many people as this strategy helps to reduce the inflammation and pain in the legs (or arms)
- Massage - having a regular massage, especially of the legs and feet, helps to improve circulation, warms the leg muscles to help to them to function properly and may improve symptoms greatly
- Reduce stress - one the biggest triggers for worsening of symptoms is chronic stress. The way to reduce stress is through some type of relaxation therapy - some good ones are meditation, tai chi and yoga
- Sleep - adequate sleep and proper rest is very necessary for any type of health condition, but especially for chronic conditions which especially require the body to get enough sleep to help it heal more effectively
- Spa or bath - many people often report symptoms get better when they have a bath, spa, or other warm water treatment
- Stretch - exercises which stretch the legs (and arms) may help to reduce symptoms in many people because these types of exercises help to increase circulation and reduce tension in the muscles
Alternative treatments
- Acupuncture - there are some studies which show that acupuncture may assist with a reduction in symptoms by enabling the blood to flow more effectively in the veins and arteries in the legs, increasing circulation to normal levels and reducing pain
Always ensure that you notify your medical practitioner of any supplements that you want to take - it may interfere with other medication or conditions you have. Confirm with your doctor it is safe to take BEFORE you try it.
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< 9: conventional treatment 11: living with restless legs syndrome > Last reviewed: 29 October 2007 || Last updated: 5 February 2009
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NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
