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Natural Remedies For Restless Leg Syndrome – Give your Twitching Legs a Break!

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Last updated on November 29, 2019

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This article covers a few natural remedies for Restless Leg Syndrome or RLS.
The condition is often caused by anxiety but it is important to know that anxiety is not the only cause of RLS and that it can onset without the presence of any anxiety at all.

If you have been officially diagnosed for RLS, you obviously (hopefully?) already know what it’s all about, but for those of you who are not sure what is going on with your legs or you happened to read the article title and felt intrigued to know what this Restless Leg Syndrome story is all about, then take a quick look at the short video below explaining what the condition is:

Now that you got the gist of it, let’s take a look at some natural remedies that, if implemented properly, can help rid you of this condition in 5 days or less! (Consult with your doctor before starting any self-treatment!)

Natural Remedies for Restless Leg Syndrome (RLS)

Follow this guide and tips for natural remedies for Restless leg syndrome – you won’t be disappointed.


AnxietyPanda Tip!: We recommend taking a Multivitamin as these are sure to contain most, if not all, of the following. Be sure to read the label to know what your favorite brand contains.


Magnesium deficiency is one of the top causes of RLS and is one of the first things you should supplement.
You can consume it in a variety of ways – as a supplement in the form of powders or tablets, and also as part of your daily diet as there are many food sources that contain high levels of magnesium.
You will need about 300-400mg daily, depending on your gender, and less the younger you are.
Consult with your health practitioner to get the best dosage for your unique self.

5 Types of Magnesium Supplements:

  1. Magnesium Tablets
  2. Magnesium Powders
  3. Magnesium Liquid Supplements
  4. Magnesium Citrate
  5. Magnesium Chelate

5 Best Foods that contain Magnesium:

  1. Nuts & Seeds
  2. Bananas (Good for Potassium too!)
  3. Spinach
  4. Cultured Yogurt
  5. Tuna


Iron deficiency is another one that can either cause or worsen RLS as it triggers quite a drop in dopamine, which will also cause you to feel tired and out of breath often.
Add more iron to your system by taking supplements and making a few diet changes.
For an interesting read on just about everything you need to know about iron, the NIH provides this helpful fact sheet – take a look.

5 Types of Iron Supplements:

  1. Iron Tablets/Multivitamins
  2. Ferrous and ferric iron salts
  3. Heme iron polypeptides
  4. Carbonyl iron
  5. Iron amino-acid chelates

5 Best Foods that contain Iron:

  1. Breakfast Cereals
  2. Oysters
  3. Spinach
  4. Raisins
  5. Cashew Nuts

B Vitamins

Vitamins B3, B6, and B12 all play a vital role in combating RLS.
B3 & B6 helps the brain to make the necessary dopamine.
B12 is essential for nerve cell health and the nervous system.

“Something pink? Something with extra Vitamin B? Vitamin B12? B13? Just the number of things with different types of Vitamin B in them was an embarrassment of choice itself. There were powders as well as oils, tubes of gel, even packets of some kind of pungent -smelling seed that was meant to be good for some obscure part of you in some arcane way.”

Douglas Adams, The Long Dark Tea-Time of the Soul

3 Types of Vitamin B Supplements:

  1. Vitamin B tablets/Multivitamins
  2. Get an injection at your GP or pharmacy
  3. Vitamin-infused shakes

5 Best Foods that contain Vitamin B’s:

  1. Red Meat
  2. Eggs
  3. Wholegrains
  4. Beans
  5. Avocados


Potassium is a substance that maintains your body’s fluid levels.
It regulates your blood pressure and keeps your heart functioning and healthy.
It also plays a role in sending nerve impulses and muscle function.
As with the rest of the nutrients you may need, it’s quite easy to incorporate your needed daily dose, simply by making a few diet changes.

Bananas - Good source of Potassium & Magnesium

5 Best Foods that contain Potassium:

  1. Bananas
  2. Avocados
  3. Potatoes
  4. Milk
  5. Citrus

Lifestyle Changes

Exercise and stretching

Don’t worry, you won’t have to all of a sudden commit yourself to intensive workouts or marathon running in your attempt to cure your RLS.
Any form of mild exercise and stretching will do the trick just fine.
In fact, it is highly recommended to NOT participate in any form of strenuous or energetic exercise.

You only need about 30-60 minutes of exercise daily, but do be careful not to use the joints that are in pain, as doing this may worsen the pain.
Don’t be afraid of variety either.
You can easily incorporate 3-4 different exercise styles into your weekly schedule.

Be sure to stretch after each session for added benefits and a reduction in muscle soreness the next day!

5 Exercises for RLS

  1. Walking
  2. Swimming
  3. Yoga
  4. Pilates
  5. Cycling

3 Stretches for RLS

  1. Calf Stretch
  2. Front Thigh Stretch
  3. Ankle Rotations

You can follow THIS LINK for great stretching for RLS and also what to do if you need immediate relief!

See a chiropractor

This may sound like a strange idea, but hear me out – Having a chiropractic spine session will help relieve tension and pressure on your nerves and for some, this is even the only form of treatment they may need.
A chiropractor is also a good all-rounder to go to for your RLS needs – they can prescribe the necessary exercise, eating plan and even sleep counseling to help you improve your sleeping habits!
There are many treatment options available to you and your chiropractor should be able to assist you with all of them.

Don’t Stress!

Relax with pet
Relax with a pet

Stress – The silent killer…
Don’t give it power over your life.
Invest your time in learning relaxation and breathing techniques, do regular meditation and detox your body regularly to combat this criminal.
When you stress, your muscles are naturally more tensed and this will only intensify your RLS.

5 Ways to Relax

  1. Count – slowly to 10 and then back again to zero
  2. Give yourself a hand massage
  3. Look out the window
  4. Write it down – it helps to get your feeling out!
  5. Snuggle with a pet


Apple Cider Vinegar

Because apple cider vinegar is an alkaline, it helps to balance your pH levels and also assists with the absorption of nutrients into your body.
You can drink it with some water or apple juice, you can take it in tablet form or you can even just rub it onto your legs at night before going to bed.
Remember – the organic type is best!

Leg Soaks

Soak your legs in a bucket of warm water mixed with Epsom salts every night before going to sleep.
Or, take a hot bath and add 1 to 2 cups of Epsom salt to the water and soak for about 25 minutes.
Light some candles, play some relaxing music – heaven!


Ahhhh, the amazing chamomile.
Drink it as a tea (twice daily), or use the essential oils (massage your legs with it) to help alleviate your RLS symptoms and relax your body as well as your mind.

AnxietyPanda hopes you found this article useful!


Have you tried any of these natural remedies for restless leg syndrome or do you have your own you’d like to share? Be sure to leave us a comment below!

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  1. Thanks for such an informative and excellent blog post. it would be better helping tools for me. Such information help for my upcoming research. please keep it up. You find out the real and fabulous incident by your post.

  2. john peter john peter

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  3. Soap in bed? Sounds interesting! We have not heard of this before. Do you just leave a piece of soap in bed with you? Under your legs? Pillow?
    Thanks for a really interesting comment, we will be sure to look into it!

  4. Therese Carte Therese Carte

    I have been trying the soap-in-bed for RLS now for 30 days and it works!!! I don’t know how to break it to my neurologist, so I may just have to keep it a secret, however, we need to spread the word to everyone who suffers from RLS. Another 2 people I have suggested it to have also been helped!!

  5. Amjad Amjad

    Hello Wanda and thank you for the many tips mentioned in this article!

    I have been practising Yoga for a couple of years and this has helped a lot with many issues that I had in joints, muscles and even Insomnia and anxiety during the day.

    Nonetheless, I’m still having this feeling at night mainly were I feel that some leg muscles are tingling and sometimes exhausted, especially when I go to bed at night.

    Now I understand the reasons to be something with the food I’m having as I tend to ignore meals frequently.

    In addition, I’m trying to adopt a vegetarian diet without a following a certain guide, and I’m not being aware that I’m affecting the Iron and B12 levels in my body.

    I’m glad that you have mentioned different kinds of foods that would help me restore the Iron and B12 without going back to having meat.

    But do you know of a good vegetarian diet that I can follow and maintain a healthy level of all the nutrients mentioned above?

    Thank you in advance!

    • AnxietyPanda AnxietyPanda

      Hi there! Thanks you so much for your comment!

      AnxietyPanda is so happy that you were able to get the answers you need from this post.

      In answer to your question about a good vegetarian diet: Every individual is different and will have different needs based on their environment and body functioning. It is with this said that we recommend you to go see a qualified dietitian nutritionist who will be able to competently assess your needs 🙂

      Where are you located? Then we will see if we can source any vegetarian dietitians in your area for you.

  6. Amit Shrivastava Amit Shrivastava

    Nice article. I wish I could sleep like my childhood days. With age, I have developed Sleep Apnea. The satisfaction of sleep just gone away. However, I am lucky I found CPAP machine as a solution.

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