Natural Remedies for Restless Leg Syndrome

Restless leg syndrome (RLS), marked by an uncontrollable urge to move the legs, is a neurological disorder that affects as many as 12 million Americans. Symptoms usually strike when patients are lying in bed at night, but restless leg syndrome can also flare up in the daytime (during prolonged periods of sitting, for example).

restless leg syndrome remedies
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Restless leg syndrome patients typically report a feeling of burning, tingling, aching, itching, or tugging deep beneath the skin of their lower legs (and sometimes in the thighs, feet, hands, and arms as well). Although symptom intensity and duration vary from person to person, moving the legs tends to ease the discomfort for most patients.

Remedies for RLS

So far, scientific support for the use of natural remedies for restless leg syndrome is lacking.

Adopt Healthy Habits

Since caffeine, alcohol, and tobacco can trigger symptoms, avoiding all three substances could bring restless leg syndrome relief. Fatigue can also aggravate restless leg syndrome, so keep up a healthy sleep regimen (by sticking with a regular bedtime and wake time, for instance). Exercise may benefit restless leg syndrome patients as well, but remember that working out within a few hours of your bedtime may get in the way of a good night's sleep.

Also avoid taking sedating antihistamines such as diphenhydramine and chlorpheniramine. These medications are often included in over-the -counter sleeping pill, but they may actually worsen restless leg symptoms.

Hot and Cold Therapy

Applying a warm or cold compress to the affected area, or alternating hot and cold therapy, may soothe restless leg syndrome symptoms. For further relief, try taking a warm bath and gently massaging your leg muscles.

Relaxation Techniques

Stress management techniques, such as deep breathing and meditation, may help reduce restless leg symptoms.


Since maintaining sufficient levels of calcium and magnesium helps keep your muscles and nerves functioning properly, taking a daily multivitamin/multimineral may tame restless leg syndrome symptoms.

In some cases, low levels of iron can result in restless leg syndrome. However, since too much iron can be toxic to your system, you should never use iron supplements without first consulting with your healthcare provider. To boost your iron intake through foods, look to sources like beans, dark green leafy vegetables, nuts, and seeds.

Alternative Therapies

Research indicates that the needle-based traditional Chinese therapy known as acupuncture may help relieve restless leg syndrome. And in a 2007 study, scientists found that receiving massage therapy that targets the lower body could help ward off restless leg syndrome symptoms for several weeks.

Causes and Complications

In about half of cases, patients have a family history of the disorder. Restless leg syndrome is also associated with a number of chronic conditions, such as diabetes, Parkinson's disease, and kidney failure. It also occurs in about one in five pregnancies.

In a study published in 2009, scientists discovered that obesity and excess abdominal fat may raise restless leg syndrome risk. Past research also suggests that abnormalities in levels of the brain chemical dopamine may be linked to restless leg syndrome.

Because restless leg syndrome frequently disrupts rest, patients often experience sleep deprivation and insomnia, which in turn can contribute to a host of other physical and mental health problems (including cardiovascular disease).

Using Natural Remedies

Due to the lack of supporting research, it's too soon to recommend alternative medicine in the treatment of restless leg syndrome. If you're considering using it, talk to your healthcare provider to weigh the potential risks and benefits. Keep in mind that alternative medicine should not be used as a substitute for standard care. Self-treating a condition and avoiding or delaying standard care may have serious consequences.

6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Nichols DA, Allen RP, Grauke JH, et al. Restless Legs Syndrome Symptoms in Primary Care: A Prevalence StudyArch Intern Med. 2003;163(19):2323–2329. doi: 10.1001/archinte.163.19.2323

  2. Yeh P, Walters AS, Tsuang JW. Restless legs syndrome: a comprehensive overview on its epidemiology, risk factors, and treatmentSleep and Breathing. 2011;16(4):987-1007. doi:10.1007/s11325-011-0606-x

  3. Silber MH, Buchfuhrer MJ, Earley CJ, Koo BB, Manconi M, Winkelman JW; Scientific and Medical Advisory Board of the Restless Legs Syndrome Foundation. The management of restless legs syndrome: an updated algorithm. Mayo Clin Proc. 2021 Jul;96(7):1921-1937. doi: 10.1016/j.mayocp.2020.12.026

  4. Gupta D. Sleep and Alternative Medicine: I. In: Chokroverty S. (eds) Sleep Disorders Medicine. Springer, New York, NY. doi: 10.1007/978-1-4939-6578-6_56

  5. Raissi GR, Forogh B, Ahadi T, Ghahramanpoori S, Ghaboussi P, Sajadi S. Evaluation of Acupuncture in the Treatment of Restless Legs Syndrome: A Randomized Controlled TrialJournal of Acupuncture and Meridian Studies. 2017;10(5):346-350. doi:10.1016/j.jams.2017.08.004

  6. Garcia-Malo C, Romero-Peralta S, Cano-Pumarega I. Restless Legs Syndrome - Clinical Features. Sleep Med Clin. 2021 Jun;16(2):233-247. doi:10.1016/j.jsmc.2021.02.002

Additional Reading
  • Gao X, Schwarzschild MA, Wang H, Ascherio A. "Obesity and restless legs syndrome in men and women." Neurology 2009 7;72(14):1255-61.
  • M. Russell. "Massage therapy and restless legs syndrome." Journal of Bodywork and Movement Therapies 2007 11(2): 146-150.
  • Santos B, Oliveira AS, Canhão C, Teixeira J, Dias AR, Pinto P, Bárbara C. "Restless legs syndrome." Acta Médica Portuguesa 2008 21(4):359-66.
  • Wu YH, Sun CL, Wu D, Huang YY,Chi CM. "Observation on therapeutic effect of acupuncture on restless legs syndrome." Chinese Acupuncture & Moxibustion 2008 28(1):27-9.

By Cathy Wong
Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health.