Restless Legs Symptoms

Also known asRestless Legs Syndrome · RLS · Willis-Ekbom Disease · Restless Legs · Leg Restlessness · 不宁腿综合征 · 不安腿综合征

What it is

Restless legs syndrome causes an uncomfortable urge to move the legs, often with creeping, tingling or aching feelings. It is worse in the evening and when resting, and is relieved by moving. It can make it hard to fall asleep.

How food and lifestyle can help

Low iron stores are a common, treatable contributor, so ask your doctor to check your iron level (ferritin) and haemoglobin. It is also more common in pregnancy, in kidney disease, and with some medicines such as certain antihistamines and antidepressants. Caffeine, alcohol and smoking can trigger it.

Foods and nutrients to focus on

1. Iron-rich foods: red meat, poultry, fish, eggs, beans and lentils, tofu and dark leafy greens, taken with vitamin C-rich fruit or vegetables to help absorption (iron and vitamin C).
2. Regular moderate exercise, and a warm bath or leg stretches in the evening.
3. Enough sleep and a regular bedtime.

Foods and drinks to limit

1. Caffeine in the afternoon and evening: coffee, tea, cola and chocolate.
2. Alcohol and smoking, particularly near bedtime.

Good to know

1. Do not take iron supplements without a blood test: too much iron is harmful, and they can cause constipation and stomach upset.
2. Do not stop prescribed medicines yourself; ask your doctor whether one of them could be causing it.
3. See also Insomnia and Kidney Disease.

When to see a doctor

1. The symptoms disturb your sleep or daily life, or happen most nights.
2. You are pregnant, have kidney disease, or take medicines that may contribute.
3. You have signs of anaemia, such as pale skin, breathlessness or unusual tiredness.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

NHS — Restless legs syndrome, used for the main facts: https://www.nhs.uk/conditions/restless-legs-syndrome/