Restless Legs Syndrome affects around 1 in 10 Australians and is one of the most under-recognised causes of poor sleep (Healthdirect 2024). The good news is that there are well-researched natural approaches - including targeted supplements, diet changes, and lifestyle strategies - that can make a real difference.

This guide covers everything you need to know, including the best restless legs syndrome supplements backed by current evidence.

What Is Restless Legs Syndrome?

Restless Legs Syndrome (RLS) - also called Willis-Ekbom Disease - is a nerve condition that causes an overwhelming urge to move your legs. It is usually accompanied by uncomfortable feelings such as tingling, crawling, itching, aching, or burning. Symptoms get worse during rest, especially at night, which makes it very hard to fall asleep and stay asleep (Sleep Health Foundation 2024).

RLS can begin at any age and affects men, women, children, and teenagers alike. It is especially common during the later stages of pregnancy. When it is left untreated, the ongoing lack of sleep can lead to depression, low energy, and a much poorer quality of life (Brain Foundation of Australia 2024).

Signs of Restless Legs Syndrome

Spotting the signs of restless legs syndrome early can help you get on top of it sooner. Key symptoms include:

• A strong, uncontrollable urge to move your legs
• Uncomfortable sensations - crawling, tingling, prickling, itching, or aching
• Symptoms that are worse when resting, particularly lying down at night
• Temporary relief when you get up and move, stretch, or walk
• Disturbed sleep, insomnia, and daytime tiredness

A key feature that separates RLS from other conditions is that resting - the very thing most people do to feel better - actually brings on or worsens the symptoms (Brain Foundation of Australia 2024).

What Causes Restless Legs Syndrome?

The exact cause of RLS is not fully understood, but research points to problems with iron metabolism and dopamine signalling in the brain (myDr 2019). Known risk factors include:

• Iron deficiency - the most well-studied nutritional trigger for RLS
• Family history - having a parent with RLS raises your own risk by 30-50% (Sleep Health Foundation 2024)
• Pregnancy - particularly the last six months; symptoms usually resolve after birth
• Other health conditions - including anaemia, kidney disease, diabetes, arthritis, and Parkinson's disease
• Dietary factors - insufficient iron, and excessive caffeine, alcohol, or tobacco
• Certain medications - particularly some antidepressants and antihistamines

Treatment of Restless Legs Syndrome

Working With Your Doctor

Medical treatment of restless legs syndrome typically starts with blood tests to check iron stores (ferritin), blood sugar, and thyroid hormone levels. Current international clinical guidelines recommend that all RLS patients have their ferritin measured, and that iron supplementation be considered when ferritin is at or below 75 micrograms per litre (Chenini, cited in Medscape 2025).

For moderate to severe cases, doctors may prescribe dopamine agonists or other medications. These can be effective but carry potential side effects, and many people with mild to moderate RLS prefer to try natural options first.

How to Prevent Restless Leg Syndrome: Lifestyle Changes

Lifestyle changes are often the first place to start when looking at how to prevent restless leg syndrome or reduce existing symptoms.

Diet adjustments:

• Reduce caffeine, alcohol, and sugar - all are listed by the Sleep Health Foundation of Australia (2024) as key dietary triggers for RLS
• Avoid heavy or acidic foods close to bedtime
• Include sleep-supportive foods in your evening meals: bananas, whole grains, yoghurt, milk, turkey, dates, and figs
• Eat more iron-rich foods such as lean red meat, legumes, and leafy greens, paired with vitamin C to improve absorption

Exercise:

Regular moderate exercise - walking, stretching, or yoga - can ease symptoms and reduce stress. Avoid vigorous exercise late at night, as this can aggravate RLS in some people.

Sleep and stress habits:

• Take a warm bath before bed; adding lavender essential oil may help promote relaxation
• Try mindfulness meditation or gentle yoga in the evening
• Stick to consistent sleep and wake times
• Break up long periods of sitting with regular movement throughout the day

For targeted support with sleep, stress, and mood, browse our Stress, Sleep and Mood collection.

Restless Legs Syndrome Supplements: What the Research Shows

Growing evidence supports the use of restless legs syndrome dietary supplements as part of a natural management approach. A 2024 systematic review in the journal Nutrients analysed 10 randomised clinical trials involving 482 participants and found that several supplements produced meaningful improvements in RLS symptom severity and sleep quality (González-Parejo et al. 2024). Below is a breakdown of the most important options.

Can Magnesium Help Restless Legs Syndrome?

Yes - magnesium is one of the most popular and well-supported natural options for RLS. Magnesium plays a key role in muscle relaxation and nerve signalling, both of which are directly relevant to RLS symptoms.

A 2024 review found that magnesium supplementation significantly improved both sleep quality and RLS symptom severity, with magnesium showing stronger results than vitamin B6 when the two were compared (González-Parejo et al. 2024).

Another found that combining magnesium with vitamin B6 produced meaningful symptom relief, with both nutrients supporting nerve function and muscle relaxation (Leisching 2024).

The best-absorbed forms of magnesium are magnesium citrate and magnesium glycinate, both of which are better used by the body than magnesium oxide (Rao et al. 2019). Studies typically use doses of 200-400 mg of elemental magnesium per day.

While evidence is encouraging, it is worth noting that magnesium should not replace proper investigation for iron deficiency, which remains the most evidence-based nutritional cause of RLS.

Iron and Restless Legs Syndrome

The link between iron and restless legs syndrome is the most extensively researched nutritional relationship in the field. Iron is essential for the brain to produce dopamine, and dysfunction in how the brain handles iron - particularly in regions involved in movement control - is now considered a central mechanism in RLS (Allen et al. 2017).

Is an Iron Supplement Good for Restless Leg Syndrome?

For people with iron deficiency or low ferritin, iron supplementation is one of the most effective natural interventions available. Research consistently shows that low ferritin is common in RLS patients, and that iron supplementation leads to meaningful symptom improvements - particularly in those who start with low iron levels (Ramar et al. 2025).

The International Restless Legs Syndrome Study Group recommends oral iron therapy for adults with a ferritin level below 75 micrograms per litre (González-Parejo et al. 2024).

Practical tips for iron supplementation:

• Choose ferrous bisglycinate (gentle on the stomach) or ferrous sulphate
• Take iron alongside 100 mg of vitamin C to significantly improve absorption
• Avoid taking iron with dairy foods, coffee, or tea, as these reduce how much is absorbed
• Always get your ferritin tested before starting iron supplements - excess iron can be harmful

Always consult a healthcare professional before starting iron supplementation.

Vitamin E for Restless Leg Syndrome

Research into vitamin E for restless leg syndrome shows real promise. The 2024 systematic review in Nutrients found that both vitamins C and E improved RLS symptoms, most likely through their antioxidant effects (González-Parejo et al. 2024).

A small but well-designed randomised controlled trial of 60 patients found significant symptom improvement after 8 weeks of combined vitamin C and E supplementation compared to a placebo (Sagheb et al. 2012, cited in González-Parejo et al. 2024).

Antioxidants such as vitamin E may help by reducing oxidative stress, a type of cellular damage thought to contribute to the nerve dysfunction seen in RLS. Look for natural vitamin E (d-alpha-tocopherol) rather than the synthetic version for better bioavailability.

Vitamin B Complex and Restless Legs Syndrome

B vitamins - especially vitamin B6 - are important for dopamine production and healthy sleep regulation.

Vitamin B6 supplementation has been found to produce significant improvements in both sleep quality and RLS symptom severity (González-Parejo et al. 2024). A B complex supplement supports your overall nervous system and pairs well with magnesium as part of a broader RLS protocol.

Herbal Remedies for Restless Leg Syndrome

Valerian Root

Valerian root is the most researched herbal option for RLS and a well-regarded natural remedy for restless leg syndrome.

A trial found that 800 mg of valerian taken daily for 8 weeks improved RLS symptom severity and reduced daytime sleepiness, particularly in participants who were already experiencing significant sleepiness (Cuellar & Ratcliffe 2009). 

Passionflower, Hops, and Kava Kava

These calming herbs are traditionally used to support relaxation and sleep. While their specific use in RLS has not been formally studied to the same extent as valerian, they are commonly recommended by naturopaths as part of a holistic sleep support plan. They can be taken as teas, tinctures, or capsules.

Mucuna Pruriens

Mucuna pruriens (velvet bean) is a natural source of L-DOPA, the precursor to dopamine. Given that dopamine dysfunction plays a role in RLS, this herb has attracted attention as a natural complement to other treatments. It should only be used under the supervision of a qualified naturopath or integrative practitioner.

Homeopathic Support for RLS

Homeopathic remedies can be a gentle, drug-free addition to a natural RLS management plan. They are tailored to the individual and work best when selected with the help of a qualified practitioner.

6 Quick Remedy for Restless Leg Syndrome: Help for Tonight

If you need a quick remedy for restless leg syndrome right now, try the following:

1. Get up and walk around - even a few minutes can bring temporary relief
2. Stretch your calves and hamstrings, holding each stretch for 30 seconds
3. Apply a warm or cool compress to your legs
4. Take a warm bath with Epsom salts (magnesium sulphate) - magnesium is absorbed through the skin and may help ease muscle tension
5. Turn off screens and bright lights at least an hour before bed to help your body produce melatonin
6. Avoid caffeine and alcohol in the hours before sleep - both are known to trigger or worsen RLS symptoms

How to Get Rid of Restless Leg Syndrome: A Step-by-Step Approach

Getting on top of RLS means finding and addressing the root causes. For most people, the most effective approach combines several steps:

1. Get your ferritin tested - a simple blood test rules out iron deficiency
2. Address nutritional gaps - focus on iron, magnesium, and vitamins B6, C, and E
3. Adjust your diet - reduce stimulants and include sleep-supportive foods
4. Build consistent exercise and sleep habits
5. Use targeted supplements - speak with a naturopath for a personalised plan
6. See your GP if symptoms are moderate to severe - medical treatment may be needed

RLS Supplement Reference Guide

Frequently Asked Questions

What are the main signs of restless legs syndrome? 

The key signs are a strong urge to move your legs, unusual sensations (tingling, crawling, aching, burning), symptoms that worsen during rest and at night, and temporary relief with movement. Disturbed sleep and daytime tiredness are also very common.

Can magnesium help restless legs syndrome? Yes. Research supports magnesium - particularly citrate or glycinate forms - for reducing RLS symptoms and improving sleep. It works best as part of a broader approach that includes diet and lifestyle changes. 

Is an iron supplement good for restless leg syndrome?
Iron supplementation is one of the most evidence-backed natural interventions for RLS, especially for people with low ferritin levels (below 75 micrograms per litre). Always get your levels tested first, as excess iron can be harmful. 

What is the best natural remedy for restless leg syndrome?
There is no single answer, as RLS has multiple causes. The most evidence-supported natural approach combines magnesium, iron (if deficient), vitamins B6, C, and E, dietary adjustments, and valerian root - ideally guided by a naturopath.

Is restless leg syndrome a sign of ADHD?
There is a real and recognised connection between RLS and ADHD. Both conditions involve how the brain processes dopamine - a chemical messenger that controls movement and mood. Research shows that people with ADHD have higher rates of RLS, and that people with RLS also show higher rates of ADHD (Sleep Foundation 2024). Other conditions that can look similar to RLS include kidney disease, diabetes, and iron deficiency anaemia. If you think you may have both conditions, it is worth raising this with your GP or a specialist.

How long do supplements take to work for RLS?
Some people notice improved sleep within a few weeks of starting magnesium or valerian. Iron supplementation typically takes 2-3 months to meaningfully raise ferritin levels. Consistency and addressing multiple factors at once tends to give the best results.

Can I take RLS supplements with other medications?
Some supplements interact with medications - for example, iron can affect how certain drugs are absorbed, and valerian may increase the effects of sedative medicines. Always let your GP or pharmacist know what supplements you are taking.

When should I see a doctor about RLS?
See your GP if RLS is significantly disrupting your sleep, if symptoms are getting worse, or if you suspect an underlying condition such as anaemia, kidney disease, or diabetes may be involved.

Ask a Naturopath In-Store

Natural management of restless legs syndrome can be highly effective when the right combination of supplements, diet, and lifestyle changes is matched to your individual needs. Our qualified naturopaths can help you identify what is most likely driving your symptoms and put together a personalised plan.

Visit us in-store and Ask a Naturopath for evidence-based advice tailored to you.

References

Allen, R.P., Earley, C.J. and Connor, J.R. (2017) 'Iron and restless legs syndrome: treatment, genetics and pathophysiology', Sleep Medicine, 31, pp. 61-70. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5334282/ (Accessed: 20 May 2026).

Brain Foundation of Australia (2024) Restless leg syndrome: symptoms, causes and treatments. Reviewed by Dr D. Rowe, Neurologist, Royal North Shore Hospital. Available at: https://brainfoundation.org.au/disorders/restless-legs-syndrome/ (Accessed: 20 May 2026).

Cuellar, N.G. and Ratcliffe, S.J. (2009) 'Does valerian improve sleepiness and symptom severity in people with restless legs syndrome?', Alternative Therapies in Health and Medicine, 15(2), pp. 22-28. Available at: https://pubmed.ncbi.nlm.nih.gov/19284179/ (Accessed: 20 May 2026).

González-Parejo, P., Molina-Torres, G., Gómez-Soria, I. and Sánchez-Alcalá, M. (2024) 'Effects of dietary supplementation in patients with restless legs syndrome: a systematic review', Nutrients, 16(14), p. 2315. https://doi.org/10.3390/nu16142315.

Healthdirect (2024) Restless legs syndrome. Available at: https://www.healthdirect.gov.au/restless-legs-syndrome (Accessed: 20 May 2026).

Leisching, G. (2024) 'Can vitamins and minerals really calm restless legs syndrome?', Gene Food. Available at: https://www.mygenefood.com/blog/can-vitamins-and-minerals-really-calm-restless-legs-syndrome/ (Accessed: 20 May 2026).

Medscape (2025) Iron over dopamine? Restless legs syndrome guidelines revamp. Available at: https://www.medscape.com/viewarticle/iron-over-dopamine-restless-legs-syndrome-guidelines-revamp-2025a1000ekh (Accessed: 20 May 2026).

myDr (2019) Restless legs syndrome: symptoms, causes and treatment. Available at: https://mydr.com.au/pain/restless-legs-syndrome/ (Accessed: 20 May 2026).

Ramar, K., Malhotra, R.K., Carden, K.A., Martin, J.L., Abbasi-Feinberg, F., Aurora, R.N., Kristo, D.A., Kushida, C.A., Lim, D.C., Sangal, R.B., Scammell, T.E. and Shelgikar, A.V. (2025) 'Restless legs and iron deficiency: unraveling the hidden link and unlocking relief', Frontiers in Neurology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12084866/ (Accessed: 20 May 2026).

Rao, T.S.S., Asha, M.R., Ramesh, B.N. and Rao, K.S.J. (2019) 'Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: a systematic review', Journal of Sleep Research. Available at: https://www.sciencedirect.com/science/article/abs/pii/S1087079219301868 (Accessed: 20 May 2026).

Sleep Foundation (2024) Diagnosing restless legs syndrome. Available at: https://www.sleepfoundation.org/restless-legs-syndrome/diagnosis (Accessed: 20 May 2026).

Sleep Health Foundation (2024) Restless legs syndrome (RLS). Available at: https://www.sleephealthfoundation.org.au/sleep-disorders/restless-legs-syndrome (Accessed: 20 May 2026).

This article is for general information only. It does not constitute medical advice. Please consult your GP, pharmacist, or qualified naturopath before commencing any supplement programme.