Stephanie Waymen CNC


Supplements for Restless Leg Syndrome


People who suffer from Restless Leg Syndrome are often deficient in certain nutrients. Ssupplementing is by far the easiest way to fulfill these deficiencies. I’ll include foods that help supply these critical vitamins and minerals, but really, when you’re feeling like an insomniac-freak because your antsy legs are keeping you up all night, you need something potent and direct, and only supplements can fulfill this need.


By far the single most important supplement for RLS is magnesium! Magnesium is a mineral that is responsible for relaxing your muscles and nerves. Unfortunately, magnesium is in short supply in our diets due to poor growing practices that see no need to put magnesium back into depleted soil. Even the poor cows have to munch on magnesium depleted grass, so our meat contains much less magnesium than it used to.

Supplement Magnesium Citrate 250 mgs, 2-3 a day. Be aware that magnesium can cause a loose bowel in higher dosages, which can be the cure for constipation.

If you need to supplement your calcium, this bossy mineral can compete with magnesium for absorption, so try to take them separately. They can be purchased as separate supplements from your local health store.

My secret weapon for RLS is a Homeopathic form of Magnesium called;

Mag Phos 6x. magnesium phosphate, comes in small soluble tablets that you put under your tongue as they dissolve. Mag Phos 6x is a low dosage, but super bio-available form of magnesium.

You don’t have to worry about a loose bowel, you can take as many as you like. The directions say to dissolve 4 tablets under your tongue 4 times a day, or for acute cases take 4 tablets every hour. So you eat them like candy and they taste sweet. I buy mine from Hylands in the 1000 tablet size and never leave the country without them because they’re hard to find in developing in countries.

If you suffer from tense or painful muscles, you’ll love Mag Phos 6x.

Mag Phos 30C works well too.

Hylands also has two other Homeopathic supplements that are designed specifically for Restless Leg Syndrome;

Hyland’s “Restful Legs”

Hyland’s “Leg Cramps”

Both are easy to take tablets that dissolve under your tongue. I keep them both on hand for when I suffer an attack of RLS.

Note; Homeopathic supplements are best taken alone without any interference from strong odors (perfume, toothpaste, mint candies etc) or strong foods such as coffee, alcohol, mint or curries.

Magnesium Rich Foods; almonds, nuts, greens, sweet potatoes, squash, avocados, artichokes, peas, potatoes, corn, bananas, kiwi, strawberries, tomatoes, blackberries and oranges.


Iron deficiencies are common among RLS patients, especially the elderly. A simple blood test will reveal if you’re deficient in Iron.

Supplementing with Iron, Vegan Chelated Iron, three times a day has been clinically proven to help RLS. If you find the Iron constipating, be sure to take Magnesium.

Iron rich foods; meats, especially beef. Also, oats, bananas, grapes, strawberries, blackberries, tomatoes, kiwi, greens, squash, potatoes, sweet potatoes, corn, mushrooms, carrots and peas. Most nuts contain a small amount of Iron. And most dried fruits contain Iron, especially raisins, so add raisins to your morning oatmeal if you’re anemic.

Vitamin B6;

Vitamin B6 helps maintain normal nerve functioning, so it should be considered as part of your supplement regime for RLS. It also helps with water retention during PMS or edema. You can take it as part of your Vitamin B Complex or by itself.

Supplement B6 25-50 mgs a day for RLS.

B6 Rich Foods; brewer’s yeast, bananas, watermelon, avocados, peas and corn.

Vitamin C;

Vitamin C is always one of the most important vitamins to take since it is responsible for cellular integrity, it makes everything in the body work right. It’s also a major antioxidant which protects your cells from the effects of free radicals, helping to prevent cancer and immune dysfunctions. For RLS, it helps to feed the adrenals so they aren’t depletion-stressed.

Supplement 500 mgs, 2-3 times a day. More if needed, but take Buffered Vitamin C since regular Ascorbic acid can be too acidic in the body.

Foods rich Vitamin C are all citrus fruits, melons, berries, apples, peaches, bananas, tomatoes, greens, broccoli, cauliflower, cucumbers, corn, green peppers, lima beans, mushrooms, onions, squash, peas, potatoes, artichokes, asparagus, acerola cherries and rose hips.

Folic Acid;

Folic acid or B9 has shown to be deficient in RLS patients, take about 400 mcgs (micro grams, not milligrams) a day.

Folic Acid or folates Rich Foods; bananas, blackberries, tomatoes, cantaloupe, oranges, greens, potatoes, corn, sweet potatoes, broccoli, peas, avocados, green peppers onions and most nuts.

Vitamin E;

Vitamin E is a powerful antioxidant which has shown to be highly effective in alleviating RLS symptoms. Take 400 mgs 2-3 times a day.

Vitamin E rich foods; wheat germ, avocados, almonds, sunflower seeds, brazil nuts, pine nuts, peanuts, blackberries, apples, kiwi and bananas.

Herbs and supplements that help RLS and Insomnia;

 Posted by at 5:25 am