There are two types of RLS—primary and secondary. Primary RLS is thought to be genetic while secondary RLS is brought on by another medical condition, including, but not limited to pregnancy, hyper- and hypothyroidism, Parkinson’s disease, fibromyalgia, and peripheral neuropathy (often caused by diabetes). Certain medications may increase the symptoms of RLS, including certain antidepressants, antihistamines, and anti-nausea medications. [fn value=1][/fn] Children and adults alike can suffer from RLS (the symptoms of RLS in children are often mistaken for growing pains or simple restlessness), and upwards of 10 percent of the population has a varying degree of RLS. [fn value=2][/fn] As anyone with RLS knows, sleep quality, and thus overall quality of life, can be greatly diminished.

While the exact causes of primary RLS are still under investigation, it is believed that the disorder is largely related to an iron insufficiency in the brain. [fn value=3][/fn] Researchers at Penn State College of Medicine and Johns Hopkins University performed autopsies on the brains of deceased RLS patients and found that the part of the brain thought to play a role in RLS (the substantia nigra) lacked a specific protein, called ferritin, needed for normal uptake and storage of iron. The lack of iron may cause a misfiring of neuronal signals, causing the physical sensations associated with RLS. One study found that 75 percent of subjects with RLS had reduced iron stores. [fn value=4][/fn] Other research (substantiating anecdotal evidence) has found that iron supplementation can significantly decrease the symptoms of RLS. [fn value=5][/fn] [fn value=6][/fn] [fn value=7][/fn] [fn value=8][/fn]Try 50-65 mg of iron on an empty stomach up to three times a day, depending on the severity of deficiency. Take with at least 200 mg of vitamin C to utilize absorption.[fn value=9][/fn]

It is important to note that when serum ferritin levels are above 50 ng/mL, iron supplementation does not appear to be effective in relieving symptoms. Have your ferritin levels tested to establish it as a cause for your RLS. In addition to iron insufficiency in the brain, there is also strong evidence supporting the theory that RLS is related to dysregulation of the neurotransmitter dopamine, which is involved in nerve impulses that control movement. This is not surprising, as iron is an important building block of dopamine and insufficient iron can lead to a decreased production of the neurotransmitter.[fn value=10][/fn] [fn value=11][/fn]  [fn value=12][/fn]Along with iron, the amino acid L-tyrosine is also necessary for the synthesis of dopamine. A clinical trial is currently underway to see how effective tyrosine supplementation is for treating RLS,[fn value=13][/fn] but in the mean time, you may consider adding the amino acid to your supplement routine. Try 1,000-2,000 mg daily, divided into two doses and taken on an empty stomach.[fn value=14][/fn] Taking tyrosine supplements with vitamins B6 and folate helps the body convert tyrosine into dopamine.[fn value=15][/fn]

Folate is also involved in the production of dopamine and may play an important role in managing RLS symptoms. Researchers have found that pregnant women with low levels of folate are more likely to develop RLS compared to women who supplement with folic acid during pregnancy.[fn value=16][/fn] Low folate levels also appear to play a role in non-pregnancy RLS, but studies have used high amounts of folic acid to improve symptoms (5-30 mg daily).[fn value=17][/fn] Typical doses of folic acid are measured in micrograms, so it is best to work with a healthcare practitioner when taking such high doses of the vitamin. RLS is often associated with magnesium deficiency and magnesium supplementation appears to lessen symptoms and improve quality of sleep in RLS patients.[fn value=18][/fn]Magnesium plays an important role in promoting healthy sleep and nerve and muscle health and most Americans have insufficient levels of this important mineral. Try 300-400 mg daily.

In addition to smart supplementation, there are also lifestyle habits that help manage RLS symptoms: regular exercise (such as walking and biking), massage, cold or hot compresses, and cutting out caffeine, alcohol, and smoking can all improve symptoms. By adopting simple lifestyle habits and correcting nutritional insufficiencies, you can help your legs rest easy.