Natural remedies for restless legs syndrome: studies, causes, and holistic therapies

Natural remedies for restless legs syndrome: studies, causes, and holistic therapies

Restless legs syndrome (RLS) is a common neurological disorder characterized by an agonizing urge to move the legs and unpleasant sensations. This leads to sleep disturbances, especially in the evening and at night. There is currently no known cure, but there are numerous treatment options available to alleviate the symptoms. Many sufferers look for ways to treat restless legs syndrome naturally in order to avoid dependence on medication or its side effects. In fact, mild forms of RLS can often be managed with non-drug measures and lifestyle changes, while conventional therapies may still be necessary in severe cases. Below, we provide a scientifically based overview of natural remedies for restless legs syndrome — from dietary supplements and naturopathic treatments to new research findings — and show the role that causes such as nutrient deficiencies, lifestyle, and stress play in the condition.

Natural remedies for restless legs syndrome

Many patients with RLS want gentle alternatives to medication. One reason for this is that common RLS medications (such as dopamine agonists or certain sedatives) can lose their effectiveness over time or cause side effects. For example, a significant proportion of those affected experience augmentation, which means that RLS symptoms paradoxically worsen with long-term use of dopaminergic medications. Other drugs (e.g., opiates or anticonvulsants) can also often cause unwanted effects such as nausea, dizziness, or digestive problems.

Against this background, it is not surprising that interest in traditional and holistic therapy methods is growing. Especially in milder forms of RLS, experts recommend trying non-pharmacological approaches first. Natural remedies used for RLS include, above all, special dietary supplements, herbal preparations, physical applications, and relaxation measures and exercises. Methods known from naturopathy, such as acupuncture, homeopathy, or Kneipp therapy, are also used as supportive measures. In the next section, we will first take a closer look at effective nutrients and supplements before discussing other naturopathic methods and lifestyle factors.

Effective dietary supplements for restless legs syndrome

A central element in the naturopathic treatment of restless legs syndrome is the supply of missing nutrients. Numerous studies have investigated which vitamins, minerals, or herbal preparations can alleviate RLS symptoms. Below is an overview of important dietary supplements that may be considered for RLS:

Iron deficiency as a possible trigger for restless legs syndrome

One possible trigger for restless legs syndrome is iron deficiency. Iron plays a key role in dopamine metabolism in the brain, and a deficiency has been linked to increased RLS symptoms in many cases. Accordingly, modern therapy recommendations for RLS initially focus on correcting iron levels. Studies show that oral iron therapy can achieve promising results in cases of iron deficiency. For example, a 12-week course of iron significantly improved RLS severity and quality of life compared to placebo. However, problems such as poor absorption or tolerability can sometimes occur. In cases of severe deficiency, intravenous iron infusions should therefore also be considered. Important: Iron supplementation should always be done in consultation with a doctor and based on ferritin blood levels.

Magnesium for calf cramps and restless legs

A widely used home remedy for nighttime calf cramps and restless legs is magnesium. In fact, it is biologically plausible that magnesium deficiency contributes to RLS symptoms. Several studies have found lower magnesium levels in RLS patients than in healthy individuals. In a randomized study, taking 200 mg of magnesium oxide per day over a period of eight weeks led to a significant improvement in RLS symptoms and sleep quality compared to placebo. Magnesium even performed better than a comparison arm with vitamin B6. A recent genetic analysis (Mendelian randomization) also supports the importance of magnesium: Genetically determined higher magnesium levels were associated with a significantly lower risk of RLS. In summary, magnesium is therefore considered a sensible and relatively safe therapeutic option for restless legs syndrome — especially since it also supports nerve function and has a relaxing effect on the muscles. Higher doses can have a laxative effect, so it is best to start with moderate doses.

Vitamin B6 and magnesium

Vitamin B6 (pyridoxine) is involved in neurotransmitter metabolism as a cofactor and has been tested in combination with magnesium. In a clinical study, both sleep quality and symptom severity in RLS patients improved significantly after two months of high-dose vitamin B6 compared to placebo. Although the effect was less than that of magnesium, vitamin B6 still showed a measurable benefit. One possible explanation is that vitamin B6 is involved in the synthesis of serotonin and GABA, which have a calming effect on the nervous system. Since pyridoxine is water-soluble, short-term supplementation in consultation with a doctor is considered safe, especially if a deficiency is suspected.

Prevalence of vitamin D deficiency in RLS sufferers

Vitamin D deficiency is widespread among RLS sufferers, suggesting that vitamin D plays a role. Some observational studies report that replenishing vitamin D can alleviate symptoms in some patients. However, controlled studies paint a contradictory picture: in a double-blind study (Wali et al., 2019), high-dose vitamin D supplementation (50,000 IU/week) over 12 weeks did not lead to any significant improvement on the RLS scale compared to placebo.

Interestingly, the placebo group in this study even showed slight improvements, while vitamin D had no additional effect. However, this does not mean that vitamin D is useless—it may be particularly beneficial for RLS patients who actually have a deficiency. In practice, it is recommended to determine the 25(OH)D level in the blood and supplement vitamin D until a normal average value is reached. Normal vitamin D status could also help indirectly, as vitamin D is involved in muscle function and inflammation regulation. Nevertheless, according to current studies, vitamin D appears to be less effective as a general RLS remedy without a proven deficiency.

Vitamins C and E: potent antioxidants

Oxidative stress and neuronal damage caused by free radicals are discussed as possible factors in restless legs syndrome. Vitamin C and vitamin E are potent antioxidants that can mitigate such cell damage. In fact, there is evidence that both vitamins have a positive effect on RLS symptoms. In a study of dialysis patients suffering from RLS, 200 mg of vitamin C daily for eight weeks in combination with 400 mg of vitamin E significantly improved RLS symptoms more than a placebo.

In another study on idiopathic RLS, the combination of vitamins C and E was also superior to the placebo group. Interestingly, the results with vitamin C or vitamin E alone were similarly good in these trials – a synergistic effect could not be clearly demonstrated. Nevertheless, both vitamins appear to have benefits, presumably due to their antioxidant protective effect on nerves and blood vessels. Since vitamins C and E are well tolerated in normal doses, trying them out may be worth considering, especially if you have a vitamin deficiency. As always, however, megadosing should not be undertaken without consulting a doctor, as extremely high doses can have side effects (high doses of vitamin E over a long period of time can affect blood clotting, for example).

Folic acid (vitamin B9)

Low folic acid levels are also traditionally associated with RLS, especially during pregnancy: Pregnant women with RLS are more likely to have a folic acid deficiency, and the administration of folic acid can lead to improvements in these cases. In one study, for example, the combination of iron (150 mg) and folic acid (500 µg) was tested in RLS. The symptoms were alleviated, but not better than with a standard medication in the comparison group. However, a genome-wide analysis from 2025 provides surprising new findings: it showed that genetically elevated folic acid levels can increase the risk of restless legs syndrome. In other words, people who are genetically prone to high folate levels (e.g., due to very good absorption or accumulation) were more likely to have RLS. This correlation remained consistent in the multivariate analysis.

This result was unexpected and does not mean that folic acid is generally “bad,” but rather that an excess of folic acid could potentially be unfavorable. Synthetic folic acid supplements may play a role, as they can cause an imbalance in high doses. In practice, folic acid should therefore only be used in cases of proven deficiency (or when planning a pregnancy or during pregnancy) and not in the form of high-dose dietary supplements that are not necessary. Further research on folate and RLS is ongoing to better understand this association.

Find peace with the herbal sedative valerian for restless legs syndrome

Valerian root (Valeriana officinalis) is a herbal sedative that has long been used to treat sleep problems. Since restless legs syndrome mainly causes restlessness in the evening, valerian has also been tested as a natural therapy. In a randomized double-blind study from the US, 800 mg of valerian extract was administered to RLS patients over a period of eight weeks.

The result: Both subjective sleep quality and RLS symptoms improved slightly more in valerian users than in those taking a placebo, but the difference was not statistically significant. In other words, both groups (placebo and valerian) benefited, and valerian did not show a clearly superior effect. Nevertheless, many sufferers report a calming effect, so valerian could at least indirectly help them fall asleep faster and reduce tension. Since the risks are low here too, it may be useful to take valerian extract (300–800 mg) in the evening. It is recommended to take valerian regularly for several weeks so that its full effect can unfold. If no effect is noticeable, this approach can be discarded. Note: Valerian is not addictive and does not usually leave you feeling “hangover” tired the next morning, as chemical sleeping pills often do.

In addition to those mentioned, there are other dietary supplements that are being discussed, such as magnesium oil for external use, melatonin to regulate sleep patterns, or certain amino acids. However, the data on these for RLS is very limited, so they will not be discussed in depth here.

Naturopathic treatments for restless legs syndrome

In addition to vitamins and minerals, there are a number of naturopathic therapies that promise relief. Some of these approaches originate from traditional empirical medicine and are gaining increasing interest due to their gentle application. In the following, we will look at some important methods—from acupuncture to hydrotherapy to homeopathy—and the results of scientific studies on their effectiveness.

Acupuncture

Acupuncture, which originates from traditional Chinese medicine (TCM), has also gained importance in RLS therapy in recent years. It has been used for restless legs in East Asia for some time, and there are reports of successful treatment cases, even for long-term RLS. Clinical studies support this experience: a systematic review showed that acupuncture can significantly reduce RLS symptoms. In controlled trials, the score on the International RLS Severity Scale (IRLS) improved significantly more with acupuncture than in comparison groups without acupuncture. Patients also report improved sleep and less daytime sleepiness after a series of treatments.

The great advantage of acupuncture is that it has few side effects and is very well tolerated. This has also been confirmed in Western studies. Acupuncture is easy to use, safe, and accepted by patients. Due to the lack of long-term effective medications for restless legs syndrome (see above), experts see it as an important complementary therapy. In the future, high-quality studies with sham acupuncture control groups will quantify the effect more precisely.

Research is also being conducted into how it works: modern imaging (PET-fMRI) is being used to investigate how acupuncture influences dopamine pathways and nerve activity in the brain. Initial hypotheses suggest that acupuncture promotes the release of the body’s own endorphins and regulates the dopamine system, which is helpful in RLS.

Acupressure and massage for restless legs syndrome

Acupressure treatment follows similar principles to acupuncture, but without needles: instead, certain points are stimulated by massage or pressure. The advantage is that sufferers can learn acupressure techniques themselves and apply them at home. A pilot study (HYDRAC) from Germany, for example, investigated the feasibility of daily self-administered acupressure in RLS patients over a period of six weeks. The results indicate a slight improvement in symptom severity and quality of life compared to a control group receiving only routine treatment. Although the number of participants was small, the feasibility and safety of this method were confirmed (high adherence, no negative effects).

Acupressure could therefore be a practical self-help measure to calm the legs in the evening, either through circular massages on the calves or through targeted pressure on known RLS points, for example on the foot or below the knee. In addition to acupressure, classic leg massages are also beneficial. Kneading and stretching the muscles promotes blood circulation and relieves tension. Many sufferers find a leg massage before bedtime relaxing and conducive to sleep. The same applies to the use of fascia rollers or spiky balls to loosen the muscles. These measures are uncomplicated, have virtually no side effects, and can be carried out as needed. Experts advise paying attention to your own body awareness. Anything that relaxes the legs pleasantly (without causing severe pain) is permitted. The guidelines recommend, for example, standing up and walking around a little or stretching gently when feeling restless, rather than suppressing the sensation. This intuitive “self-massage” through movement often immediately alleviates the discomfort of restless legs syndrome.

Hydrotherapy

A traditional naturopathic treatment used for RLS is hydrotherapy (water treatments). Cold water treatments according to Sebastian Kneipp, such as alternating showers, cold affusions, or water treading, can stimulate blood circulation and act as a kind of vascular training. In fact, there are case reports in which cold leg affusions in the evening alleviated RLS symptoms. A small study of pregnant women with RLS showed that daily cold leg baths (20–25 °C) significantly reduced restlessness. Local cold air therapy (cryotherapy, approx. 17 °C) on the legs also showed positive effects on sleep in individual cases. Possible mechanism of action: Cold can reduce nerve conduction velocity and dampen muscle spindle activity, thereby reducing the “tingling” sensation in the legs. At the same time, cold has an anti-inflammatory effect. In addition, warm baths or foot baths are a proven home remedy for restless legs, as heat relaxes the muscles.

Everyone can try out what works best for them: some RLS sufferers swear by cold showers on their legs before going to bed, others by warm relaxation baths with bath additives (e.g., lemon balm or lavender). It is important to perform such treatments regularly and ideally combine them with other measures (e.g., massage after the bath). In the HYDRAC pilot study, daily Kneipp cold showers were combined with acupressure. This showed good tolerability and a trend toward improved symptoms.

Overall, Kneipp hydrotherapy is inexpensive, can be performed independently, and is a traditional, natural remedy that may be worth trying. Larger studies are planned for the future to clarify how strong the effect actually is.

Herbal medicine to relieve restless legs syndrome symptoms

Herbal remedies are also used to relieve restless legs syndrome. In addition to the aforementioned valerian, there are numerous herbs from various healing traditions that have a calming or circulation-promoting effect. Several herbal mixtures for RLS have been developed from traditional Chinese medicine (TCM). One example is recipes with Paeoniae Radix (peony root), which is traditionally used in East Asia for leg complaints. A systematic review from 2019 analyzed twelve studies with a total of 639 patients in which herbal recipes containing Paeonia were tested for RLS. The result: compared to no herbal treatment, TCM herbal therapy achieved statistically significant improvements on the RLS scale and in terms of sleep quality. The tolerability of the herbs was also rated as good.

However, the overall quality of the studies was low, so the authors were unable to reach a conclusive verdict. Nevertheless, this analysis shows the potential of phytotherapy: combination preparations of Chinese herbs (including peony root, angelica, cinnamon bark, and ginseng) could alleviate RLS symptoms as a complementary measure.

There are also approaches in Western phytotherapy: Lavender oil, for example, is used for calming (initial small studies indicate improved sleep through the inhalation of lavender oil), and passion flower or lemon balm have anxiolytic effects, i.e., they could reduce evening restlessness. However, concrete evidence of the effectiveness of these herbs specifically for RLS is still pending. The following applies here: these gentle remedies are generally harmless, but expectations should remain realistic. Anyone who wants to try medicinal plants can seek advice from doctors or alternative practitioners. Sometimes tea blends or tinctures are also put together individually.

Homeopathy

Many people who suffer from restless legs syndrome also try homeopathic remedies. Homeopathy is based on individual symptom patterns, so different globules may be used. Some classic remedies for restless legs are, for example:

• Zincum metallicum (zinc metal): indicated for restless, twitching legs, which worsen especially after alcohol consumption,
• Arsenicum album: suitable for people who are both anxious and exhausted, with burning pain and restlessness in the legs.
• Rhus toxicodendron: given for extreme restlessness, where sufferers have to constantly change position at night and find relief in warmth and movement.

Depending on the severity of the symptoms, Aconitum napellus, Causticum, Ignatia, or Sulfur are also recommended. There are also homeopathic complex remedies for “restless legs” (for example, combinations with Zincum metallicum in low potency). From a scientific point of view, however, it should be noted that there is no reliable evidence of the effectiveness of homeopathic treatments for restless legs syndrome. The reported successes are mostly based on individual case reports or subjective experiences.

Since homeopathy is considered safe when used correctly, it may be worth a try, especially if other measures have been exhausted. Nevertheless, it should be noted that evidence-based medicine is critical of homeopathy and that any improvements could also be attributed to placebo effects. Anyone who wants to try homeopathic remedies should ideally do so in consultation with an experienced therapist and should not stop prescribed conventional treatment on their own.

Lifestyle changes for restless legs syndrome

Lifestyle has a significant influence on the occurrence and severity of restless legs syndrome. By making certain lifestyle changes, those affected can often achieve a significant improvement—especially in milder forms, this may be enough to live well with RLS. Important factors here are diet, targeted exercise, sleep habits, and stress management. In the following, we will discuss these points and summarize practical recommendations.

A balanced diet can help

A balanced diet can help alleviate RLS symptoms. First, you should check whether your body is getting enough of all the important micronutrients. Iron, magnesium, vitamin D, B vitamins, and folic acid play a particularly important role here (see above). A deficiency in these substances can be remedied by eating the right foods (or taking supplements). In addition, experts advise avoiding possible triggers in the diet. Caffeine in particular can increase restlessness in the legs. Many sufferers report that evening coffee, black tea, or cola exacerbate their sleep problems caused by RLS. Therefore, it is best to avoid caffeinated beverages after early afternoon.

The same applies to alcohol: although alcohol has an initial sedative effect, it has been proven to impair sleep quality and can promote RLS episodes. Wine and beer in the evening are often particularly poorly tolerated by patients. It is therefore recommended that people suffering from RLS consume alcohol only in moderation or not at all.

Nicotine is another factor: Smoking (especially shortly before bedtime) has a stimulating effect and is associated with a higher incidence of RLS. It may be worthwhile to quit smoking or at least avoid nicotine in the evening. Finally, attention should also be paid to sugar consumption, as foods that are high in sugar or highly processed promote inflammatory reactions and can thus indirectly worsen RLS. A fresh diet with plenty of vegetables, fruit, whole carbohydrates, and sufficient protein is recommended.

Some patients report improvement with a gluten-free or low-carb diet, but the data on this is unclear, so such special diets are only useful if you also have intolerances.

In summary: a healthy diet that prevents deficiencies and minimizes potential triggers is the basis for successfully managing restless legs syndrome.

Exercise

Regular physical activity is one of the most effective lifestyle measures against RLS. It improves blood circulation, regulates dopamine levels in the brain, and promotes deeper sleep, which benefits restless legs. Studies show that people with an active lifestyle are significantly less likely to be affected by restless legs syndrome. People who exercise regularly have a 3.3 times lower risk of RLS compared to inactive people. Exercise also helps with existing RLS. One study found that moderate endurance training over several weeks reduced the severity of symptoms by an average of 40%. It is important to find the right balance. Excessive or very strenuous workouts can have the opposite effect in the short term and worsen symptoms and sleep problems.

Experts therefore recommend:

Exercise daily

Ideally, you should get 30–60 minutes of physical activity per day (e.g., brisk walking, cycling, or swimming). Regularity is more important than intensity. Find a form of exercise that you enjoy so that it becomes a habit.

Incorporate leg exercises

The legs in particular should be exercised and supplied with blood. Endurance sports such as walking, light jogging or dancing are recommended, as well as strengthening exercises (e.g., squats in moderation, calf raises) and stretching exercises for the leg muscles. Yoga can also be helpful due to its combination of stretching and relaxation.

Avoid overexertion

Exercise is good, but please don’t push yourself to exhaustion. If your muscles or joints are sore, you’ve done too much, as this could worsen your RLS. In particular, you should avoid high-intensity training shortly before going to bed. Light stretching or an evening walk, on the other hand, are beneficial.

Make your everyday life more active

In addition to targeted training, it helps to integrate exercise into your everyday life, for example by taking the stairs instead of the elevator more often, walking short distances, or consciously getting up and walking around after sitting for long periods of time. Any movement in between can promote blood circulation and counteract the onset of restlessness.

These measures can often provide noticeable relief. Many patients report that their nighttime symptoms are less severe on days when they get enough exercise. It is important to listen to your own body. In cases of acute restlessness in the legs, it often helps to move spontaneously, do leg exercises, or shake your legs slightly to interrupt the discomfort—even if it is in the middle of the night. It is better to get up briefly and walk around than to lie in bed feeling frustrated. Afterwards, it is often easier to get back to sleep.

Sleep hygiene and stress reduction

Since restless legs syndrome directly affects sleep, it is important to pay particular attention to good sleep hygiene and stress reduction. This means regular bedtimes, a comfortable sleeping environment (cool, dark room), avoiding screens before bedtime, and relaxation rituals in the evening. A warm foot bath or a cup of calming tea (e.g., with valerian, passion flower, or chamomile) before bedtime can help you relax. Relaxation techniques are also very valuable. Methods such as progressive muscle relaxation, autogenic training, meditation, or gentle yoga in the evening reduce inner tension and can thus alleviate RLS symptoms. In fact, it is known that psychological stress can significantly worsen RLS symptoms. Due to chronic sleep deprivation, many RLS patients also tend to experience mood swings, irritability, or even depression. This in turn increases pain perception and restlessness. This can create a vicious cycle. Therefore, it is important to actively reduce stress.

In addition to the relaxation techniques mentioned above, moderate endurance exercise, breathing exercises, or keeping a sleep diary to identify patterns can also help. Some sufferers benefit from cognitive behavioral therapy (CBT) to better cope with RLS and the insomnia it causes. Overall, a relaxed mind and a structured sleep-wake cycle are natural antidotes to restless legs syndrome. The more you can relax your body and mind before going to bed, the less room there is for restlessness to spread.

If the tingling becomes too strong at night, get up briefly, walk around the room for a few minutes, do some leg exercises, or shake out your legs. These “emergency measures” can often suppress the acute symptoms for a while, allowing you to fall back asleep.

New study findings on restless legs syndrome

Research into this syndrome is very active, with new findings constantly emerging, particularly in the field of natural therapeutic approaches. One focus is on gaining a better understanding of the causes of RLS, as this could hold the key to new treatment options. For example, a recent study from 2025 used Mendelian randomization to investigate how various micronutrients influence the risk of RLS. Interestingly, the study confirmed that magnesium may have a protective function, as higher magnesium levels were associated with a lower risk of RLS, while high folate levels tended to increase the risk. This finding provides new insights: on the one hand, it reinforces the recommendation to ensure a good supply of magnesium. On the other hand, it raises questions about the role of folic acid. The researchers emphasize that further studies in different population groups are needed to confirm these associations. Nevertheless, such genetic studies point the way to individualized prevention strategies, such as identifying individuals who are more susceptible to RLS due to certain nutrient patterns.

Therapy research on restless legs syndrome

There are also exciting developments in the field of therapy research. A systematic review from 2024 summarized the results of various dietary supplements for RLS for the first time (see the corresponding section). Although it showed some positive effects—for example, for magnesium, vitamin C/E, and iron—it also pointed out that many studies had methodological weaknesses and sometimes provided contradictory results. This underscores the need for rigorous clinical studies in this area. The good news is that such studies are already being conducted. In China, for example, a large randomized study is underway that compares the effect of acupuncture on RLS with sham acupuncture and uses modern imaging techniques to examine the effects in the brain. In Germany, the aforementioned HYDRAC study was launched to investigate the effectiveness of Kneipp hydrotherapy and acupressure. Initial results indicate feasibility and potential benefits, but larger follow-up studies are still needed.

The importance of the microbiome in restless legs syndrome

Another new area of research is focusing on the intestinal flora: since the microbiome interacts with the nervous system, it is believed that differences in the composition of intestinal bacteria could influence RLS. A study is currently underway to compare the microbiome of RLS patients with that of healthy individuals in order to identify possible triggers or protective factors. Although no results have been published yet, this shows how diverse modern RLS research has become—from genes to intestinal bacteria to new therapeutic devices.

Unconventional approaches can help

Speaking of new therapies, there are repeated reports of unconventional approaches that are said to help, such as vibration therapy (using special mats that vibrate the legs and thus “distract” them) or CBD oil from cannabis to combat nighttime restlessness. So far, there is no robust scientific evidence for this, but small preliminary studies are already underway. Innovative technologies such as neurostimulation are also being tested. For example, devices are being developed that are attached to the foot at night and are designed to calm the legs through gentle electrical impulses (similar to the function of TENS devices). Such approaches sound promising, but comprehensive testing for efficacy and safety is still needed before they can be widely recommended.

Overall, the latest studies paint a hopeful picture. Natural and holistic treatments are becoming more of a focus for science, and initial results confirm that restless legs syndrome can also be treated without conventional medication. However, it remains important that therapy recommendations are evidence-based. Patients should make sure to consult reputable sources of information (such as studies listed in PubMed or from RLS specialist associations) and only try new methods after consulting their doctor—especially if they already suffer from other diseases or have a severe form of RLS.

Conclusion: Relieving restless legs syndrome naturally

In summary, it can be said that although restless legs syndrome is a complex and sometimes very debilitating condition, there are numerous natural ways to relieve the symptoms. From nutritional supplements (especially magnesium, iron, and vitamins) to herbal remedies, acupuncture, and relaxation techniques, there are many complementary therapies that can help reduce restlessness in the legs and improve sleep quality. Especially in cases of mild to moderate RLS, it is worth exploring these options before resorting to strong medication. But even in severe cases, naturopathic treatments can be a valuable addition to drug therapy, allowing for lower dosages and reducing side effects. An individual approach is crucial, as each person reacts differently. With patience, it should be possible to find out which combination of measures works best. Medical supervision is advisable to ensure that no serious causes (such as severe iron or vitamin deficiency) are overlooked.

Lifestyle changes and taking natural remedies

The good news is that many sufferers sleep much more peacefully and experience fewer symptoms by making consistent lifestyle changes (such as giving up alcohol and nicotine, establishing regular sleep patterns, and getting enough exercise) and taking natural supplements. New scientific findings support these approaches, meaning that natural forms of therapy are becoming increasingly recognized. So there is hope for those who suffer from restless legs syndrome. With the right holistic management, “restless legs” can often be controlled—for a better quality of life and restful nights, entirely naturally.

Sources and studies

Literature: The facts and recommendations mentioned in this article are based on current international studies and specialist publications, including Nutrients (2024) (pmc.ncbi.nlm.nih.gov), Food Science & Nutrition (2025) (pmc.ncbi.nlm.nih.gov), the Journal of Complementary & Integrative Medicine (2025) (pmc.ncbi.nlm.nih.gov) and guidelines from the Restless Legs Syndrome Foundation (rls.org)(rls.org). These scientific sources prove the effectiveness of the measures mentioned and offer further information for those interested. However, this overview is not a substitute for medical advice—if in doubt, always consult a specialist to find the optimal therapy for your individual restless legs syndrome.

Systematic reviews & scientific studies on dietary supplements

Dietary supplementation (magnesium, vitamin B6, etc.)

González-Parejo et al. (2024) – Review of magnesium oxide and vitamin B6 in RLS:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11280425/

Meta-analysis on vitamins and RLS

Xu X-M et al. (2025) – Meta-analysis on the role of vitamins (C, D, E, B6, folate) in RLS:

https://doi.org/10.1371/journal.pone.0313571

Magnesium & RLS – Pilot study (2024)

Magnesium citrate monotherapy improves RLS symptoms (J Clin Sleep Med. 2024):

https://jcsm.aasm.org/doi/10.5664/jcsm.11206

Iron & RLS – Evidence-based studies

Iron therapy in RLS (PMC Review)

Trotti & Becker – Iron for the treatment of restless legs syndrome:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6353229/

Iron supplementation improves RLS symptoms (MDPI)

Macher et al. (2020) – Oral & parenteral iron treatment:

https://www.mdpi.com/2072-6643/12/5/1313

RLS and Iron (PMC article)

Connor JR et al. (2016) – Iron treatment in open studies:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5334282/

Guidelines and Clinical Recommendations

Restless Legs Syndrome Guideline (AWMF, 2023)

German Guideline RLS: Iron Treatment, Diagnosis & Therapy

https://register.awmf.org/assets/guidelines/030-081p1_S2k_Restless-Legs-Syndrom_2023-09_01.pdf

Sleep Foundation – Treatment & Iron

Iron as the most widely studied supplement therapy for RLS:

https://www.sleepfoundation.org/restless-legs-syndrome/treatment

Restless Legs Syndrome – Wikipedia

Overview of causes, treatment & placebo effects:

https://en.wikipedia.org/wiki/Restless_legs_syndrome

Additional evidence-based information pages

Restless Legs Syndrome Association – Nutrition & Micronutrients

https://www.restless-legs.org/restless-legs/alltag/ernaehrung/

Restless Legs Syndrome Association – Iron Therapy

https://www.restless-legs.org/restless-legs/behandlung/eisentherapie/

RLS Association – Complementary Therapy (Magnesium)

https://www.restless-legs.org/restless-legs/behandlung/komplementaer/

Healthline – Vitamins & Minerals for RLS

https://www.healthline.com/health/what-vitamins-help-restless-leg-syndrome

Medical News Today – Magnesium for RLS

https://www.medicalnewstoday.com/articles/does-magnesium-help-restless-leg-syndrome