Can a Proper Diet Relieve Restless Leg Syndrome?

If you’re one of the millions of people who struggle with that creepy-crawly urge to move your legs at night, you already know how disruptive it can be to sleep and daily life. Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease (WED), is a neurological condition that causes uncomfortable sensations in the legs (especially when you’re resting) and a strong urge to move them, often worsening in the evening and at night.[1] Movement brings temporary relief, but that can lead to tossing and turning for hours.[2]

RLS affects women more often than men, and in many studies, women are nearly twice as likely to suffer from this condition.[3]

With all the online chatter about “Restless Legs Diets,” the real question is: Can food actually help your RLS? Let’s break it down in plain, evidence-based language.

Can What You Eat Cure RLS?

The honest answer is: usually no, but there’s an important exception. 

Most people with restless leg syndrome have a chronic neurological condition, and diet alone won’t cure it.[4] However, in individuals with low iron or ferritin levels, correcting these deficiencies through diet (and sometimes supplements) can significantly improve symptoms and, in some cases, nearly resolve them.[5] 

If you’ve been diagnosed with RLS, diet is best viewed as part of a broader management plan that can include lifestyle changes, sleep optimization and medical treatment.[6]

Why Food Matters When Managing Your RLS 

One of the strongest links seen in research is between RLS and iron levels. Low iron, even when you’re not anemic, seems to worsen restless legs symptoms, likely because iron plays a key role in dopamine pathways and nerve function.[5]

Other nutrients, such as magnesium, folate, and vitamin B6, may help some people with muscle relaxation, sleep quality, or nerve health.[7]

But food is only part of the picture, not the whole story.

What Foods Can Help Relieve Restless Legs Syndrome Symptoms?

Here are some nutrients and food groups that are commonly associated with better RLS symptom control. These foods support nerve function, muscle activity, and iron balance, all of which play a role in restless legs symptoms. 

While results vary from person to person, focusing on these nutrients may help reduce symptom severity, especially when deficiencies are present.

Iron-Rich Foods

Including iron in your diet helps support nerve and muscle function:

• Lean red meat or poultry
• Spinach and dark leafy greens
• Beans, lentils, and iron-fortified cereals [8]

Magnesium & Folate Foods   

These vital nutrients can play a role in muscle relaxation and nerve health:

• Nuts and seeds
• Avocado
• Asparagus and spinach 
• Whole grains [4; 9]

Other Nutrients That Might Help Your Restless Legs

• Potassium (bananas, sweet potatoes) is tied to healthy nerve signaling [10]
• Folate (leafy greens, legumes) linked with nerve health [4]

Note: Some people also report benefits from keeping blood sugar stable (avoiding large sugar spikes), staying well hydrated, and spacing meals evenly throughout the day.[11]

Foods That Could Make Your RLS Symptoms Worse

• Caffeine late in the day 
• Alcohol 
• Heavily processed foods and added sugars [8] 

These aren’t terrible in moderation, but if you notice flare-ups after a night with wine or a sugary dessert, it’s worth passing on next time.

Easy Meal Ideas That Support RLS-Friendly Nutrition

These meals include ingredients rich in iron, magnesium, and other nutrients that support nerve and muscle function while easing RLS symptoms. You don’t need to follow these exactly, just use them as inspiration.

Spinach, Sweet Potato & Lentil Dhal

A comforting, one-pot meal from BBC Good Food that combines leafy greens, lentils, and complex carbohydrates.

Chicken, Sweet Potato and Kale Bowls

Lean protein paired with iron-containing greens and potassium-rich sweet potatoes over rice (or riced cauliflower!) makes for a balanced, satisfying dinner inspired by A Flavor Journal. 

Budget-Friendly Lentil Soup

Cookie + Kate’s lentil soup is a healthy comfort soup packed with plant-based iron, luxurious spices, fresh greens and a burst of lemon flavor. 

When Diet Is Only Part of the Solution for Managing Your RLS

You’ve been sticking to your restless leg syndrome diet for a few weeks, but it hasn’t made a noticeable difference. If your symptoms haven’t subsided or are moderate to severe (or worsening), it’s time to talk to your doctor. RLS can be related to iron deficiency, neurological issues, or other medical conditions that might require blood tests or targeted treatment.

Managing Restless Leg Syndrome with a Nutrient-Rich Diet and Your Neurologist

Diet alone won’t cure your RLS, but it can play a role in symptom management, especially when low iron or other nutrient deficiencies are involved. Focusing on a balanced, nutrient-rich diet, limiting common dietary triggers, and supporting healthy sleep habits may help reduce symptom severity and improve nighttime comfort.

Because RLS is a neurologic condition, the best results often come from combining dietary changes with medical guidance and individualized treatment from your neurologist. Remember, you’re not alone, and there are practical, evidence-based steps you can take to help quiet your legs at bedtime.

Disclaimer: This blog is intended for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician, neurologist, or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Do not disregard professional medical advice or delay seeking it because of something you read on this blog.

Resources:

1. Restless Legs Syndrome. National Institute of Neurological Disorders and Stroke. www.ninds.nih.gov. Published November 28, 2023. Accessed January 27, 2026. Available from: https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome
2. Pietranglo A. Everything You Need To Know About Restless Legs Syndrome (RLS). Healthline [Internet]. Updated June 27, 2025. Accessed January 27, 2026. Available from: https://www.healthline.com/health/restless-leg-syndrome 
3. Manconi M, Ulfberg J, Berger K, Ghorayeb I, Wesström J, Fulda S, Allen RP, Pollmächer T. When gender matters: restless legs syndrome. Report of the “RLS and women” workshop endorsed by the European RLS Study Group. Sleep Med Rev [Internet]. 2012 Aug;16(4):297-307. doi: 10.1016/j.smrv.2011.08.006. Epub 2011 Nov 9. PMID: 22075215Accessed January 27, 2026. Available from:  https://pubmed.ncbi.nlm.nih.gov/22075215/ 
4. WebMD Editorial Contributors. What to Know About Diet for Restless Legs Syndrome. WebMD. Accessed January 27, 2026. Available from: https://www.webmd.com/brain/restless-legs-syndrome/what-to-know-diet-restless-leg-syndrome 
5. Allen RP, Picchietti DL, Auerbach M, et al. Evidence-based and consensus clinical practice guidelines for the iron treatment of restless legs syndrome/Willis-Ekbom disease in adults and children: an IRLSSG task force report. Sleep Medicine [Internet]. 2018;41:27-44. doi:https://doi.org/10.1016/j.sleep.2017.11.1126 Accessed January 27, 2026. Available from: https://www.sciencedirect.com/science/article/pii/S1389945717315599 
6. McCoy A. Treatment for Restless Legs Syndrome. Sleep Foundation [Internet]. Updated August 21, 2025. Accessed January 27, 2026. Available from: https://www.sleepfoundation.org/restless-legs-syndrome/treatment 
7. González-Parejo P, Martín-Núñez J, Cabrera-Martos I, Valenza MC. Effects of Dietary Supplementation in Patients with Restless Legs Syndrome: A Systematic Review. Nutrients [Internet]. 2024 Jul 18;16(14):2315. doi: 10.3390/nu16142315. PMID: 39064758; PMCID: PMC11280425. Accessed January 27, 2026. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11280425/ 
8. Imbesi P. Foods That Cause Restless Leg Syndrome. Griswold Care [Internet]. Published September 18, 2025. Accessed January 27, 2026. Available from: https://www.griswoldcare.com/blog/foods-that-cause-restless-leg-syndrome/ 
9. McDermott A. Can Certain Foods Ease My Restless Leg Syndrome Symptoms? Healthline [Internet]. Accessed January 27, 2026. Available from: https://www.healthline.com/health/restless-leg-syndrome-diet 
10. Best Foods To Eat To Manage Restless Leg Syndrome (RLS). Pausitive Health [Internet]. Published May 23, 2023. Accessed January 27, 2026. Available from: https://www.pausitivehealth.com/best-foods-for-rls/ 
11. Kennedy M. Diabetes and Restless Legs Syndrome: What You Need to Know. dia Tribe [Internet]. November 18, 2024. Accessed January 27, 2026. Available from: https://diatribe.org/diabetes-complications/diabetes-and-restless-legs-syndrome-what-you-need-know

Article Updated: January 5, 2026, Original Publish Date: June 23, 2020