By Dr. Linda J. Dobberstein, DC, Board Certified in Clinical Nutrition
Article Highlights:
- Improving your nutrient intake and addressing underlying health issues can help reduce the symptoms of restless legs, leading to better sleep and overall well-being.
- Three vital nutrients include: iron, vitamin D, and magnesium. Be sure to choose highly absorbable forms of these supplements.
- Gut health and your microbiome balance may also impact restlessness at night.
Do you experience the occasional feeling of jumpy legs or the urge to kick just as you fall asleep? It’s an annoying sensation that can disrupt your ability to get a quality night’s sleep. Nutrient deficiencies, oxidative stress, mast cell release of histamine, gut microbiome imbalances and changes in intestinal integrity may contribute to that irritating urge to move your legs. Addressing one or more of these factors may help you feel more comfortable and achieve that calm response you desire.
Nutrients
Many nutrients are used for the proper function of your nerves, muscles, and brain. In the case of occasional jumpy legs, key nutrients may be lacking. Explore these resources to empower yourself and help your legs feel calmer!
Iron
Optimization your iron status can be very beneficial for managing restless legs. Sufficient dietary iron is essential for nervous system function and the production of neurotransmitters, like dopamine, used for nerve communication and stability.
A serum ferritin blood test is a first stage indicator of your iron stores. This test provides insight into your iron levels before you develop iron deficiency anemia.
Children, women of child-bearing age, or those who are pregnant, athletes, and individuals on plant-based or other restrictive diets often need more iron. Beef, pork, dark meat poultry, and liver provide the highest bioavailable forms of iron, while plant sources have very limited bioavailability.
Vitamin D
Extensive research indicates that individuals with optimized vitamin D levels experience better relief from restless feelings. Many individuals don’t make or consume enough vitamin D to maintain optimal tissue stores. Factors such as sunscreen use, indoor living, avoidance of the sun, the angle of the sun, clothing, insufficient glutathione levels for vitamin D activation, gene SNPs/mutations, and other concerns affect your vitamin D status. Vitamin D with DHA is also needed for serotonin production, which may affect that impulsive need to move.
Get your vitamin D level tested at least once a year. Test – don’t guess.
Magnesium
Nearly 80% of individuals fail to meet the minimal RDI/RDA intake for magnesium, leading some experts to call this a “public health crisis”. Magnesium is involved in hundreds of cellular mechanisms every day. Supplementing with magnesium may be particularly helpful for twitchy and jumpy legs. Muscle Mag and RelaxaMag are two customer favorites to consider for supporting muscle, nerve, and brain health.
Mast Cell Activation
Another underlying, underappreciated factor contributing to jumpy legs is the release of histamine by mast cells. Histamine release and mast cell activation have been found to interfere with brain iron levels, affecting these concerns. Mast cells are immune cells found in your nerves, brain, muscles, and other connective tissues. Stabilizing mast cells may be a helpful approach to calm that jumpy, restless urge.
PEA, or palmitoylethanolamide, functions as a mast cell stabilizer by inhibiting the histamine release in your brain and other tissues. It is a critical compound for the repair and resolution of concerns. It is a game-changer in how you can manage your health! More in-depth information is available in the article PEA Ultra: A Revolutionary Nutrient for Health and Repair.
Lipid Peroxidation: Need for Antioxidants
Research shows that higher levels of lipid peroxidation or oxidative stress to cell membranes, proteins, and fatty structures in the brain contribute to restless feelings. Other studies also demonstrate chronic issues with increased C-reactive protein and cytokines.
A whole foods diet rich in 5-13 servings of fruits and vegetables per day provides many antioxidants. R-alpha-lipoic acid, PEA, fisetin, and other nutrients may support brain and nerve health and address age-related oxidative stress.
Gut Microbiome and Intestinal Permeability
Ongoing research into the gut-brain axis offers valuable insights into health and aging. Imbalances in gut flora, increased intestinal permeability, and gluten intolerance may contribute significantly to jumpy legs, as these factors affect brain and nerve communications as well as nutrient absorption.
The health of your gut, including the microbiome and short-chain fatty acids like butyrate, plays a direct role in how your brain manages oxidative stress, neurotransmitter levels, electrolyte absorption, immune homeostasis, and more. Since the traditional American often diet fails to support gut health, consider Tributyrin Plus to help protect the intestinal barrier and manage cellular stress.
Choose High Quality Supplements
Iron
Iron bisglycinate is a chelated form of iron that is more easily absorbed and gentler on the stomach compared to ferrous sulfate, which is a common but irritating form of iron. Iron bisglycinate can be found in Wellness Resources Blood Booster, Daily Prenatal Multi Vitamin, and Super Mini Multi.
Vitamin D
We offer pure vitamin D3 in 1,000 IU or 2,500 IU capsules so you can easily optimize your vitamin D intake. Adults commonly take the 2,500 IU capsules.
Magnesium
Wellness Resources RelaxaMag and Muscle Mag are high absorption magnesium formulas. RelaxaMag is magnesium bound to relaxing amino acids for sleep and stress. Muscle Mag is best taken during the day and helps reduce lactic acid formation in the muscles for better muscle performance.
Additional Nutrient Support
For more comprehensive support, R-Alpha Lipoic Acid, PEA Ultra, Fisetin, and gut support with Tributyrin Plus may be of great benefit.
A good night’s sleep is priceless, as even one night of sleep deprivation ages your brain. Are those restless legs interfering with your sleep and comfort?
Additional Resources:
Low Iron Linked with Muscle Health, Sleep, Mood, and Mitochondria
