Nutrition and Restless Legs: What Am I Lacking?

Medically reviewed by Sanjiv Lakhanpal, MD, FACS, and Khanh Q. Nguyen, DO, RPVI, on October 23, 2025

Have you ever climbed into bed looking forward to a peaceful night of rest, only to be kept awake by an uncomfortable urge to move your legs? If so, you’re not alone. Many people describe this sensation as tingling, crawling, or throbbing, which doesn’t go away until they stretch, walk, or change positions. These nighttime disturbances are more than just frustrating; they may point to restless legs syndrome (RLS), also known as Willis-Ekbom disease.

RLS is a common but often overlooked condition that can interfere with both sleep and quality of life. For some, the symptoms are mild and occasional, but for others, symptoms have progressed to nightly struggles that lead to exhaustion, poor concentration, and even emotional distress. 

At Center for Vein Restoration (CVR), our physicians see patients every day who work to manage restless legs, night cramps, and other circulation issues. While medical treatments are available and often very effective, lifestyle changes can also make a remarkable difference in quality of life, especially when it comes to the foods you eat. In this blog, we’ll explore how nutrition plays a key role in managing RLS and how the power of a vein-healthy diet can help ease its uncomfortable symptoms.

If restless legs are keeping you awake at night, don’t wait to get help. Book a consultation with a CVR specialist today and learn how improving your vein health could bring you lasting relief. Call our Patient Services Representatives at 240-965-3915 or click below to access our ONLINE SCHEDULING PORTAL.

RLS: Who’s at Risk?

According to the Cleveland Clinic, 7 to 10 percent of people in the U.S. experience restless legs syndrome. That’s millions of people dealing with uncomfortable nights and difficult mornings. While RLS can affect anyone, certain groups are more likely to develop it:

• Women and people assigned female at birth (AFAB) tend to have higher rates than men.
• White populations are diagnosed more often than other racial or ethnic groups.
• Older adults, especially those over 45, face a higher risk.
• People with a family history of RLS are more likely to experience it themselves.

Doctors divide cases into two types:

• Early-onset RLS, which begins before age 45. It typically develops slowly and may be strongly influenced by genetics.
• Late-onset RLS, which begins after 45. These cases often progress more rapidly and may be associated with other health conditions.

Understanding What Triggers RLS

The exact cause of RLS isn’t fully understood, but according to the Mayo Clinic, the condition may be linked to problems with dopamine signaling in the brain, which controls muscle movement. Beyond that, a number of medical issues can raise the risk:

• Spinal cord problems: injuries or disorders of the spine can trigger RLS.
• Kidney failure: poor kidney function can cause iron deficiency and chemical imbalances.
• Parkinson’s disease: certain Parkinson’s medications may increase symptoms.
• Peripheral neuropathy: nerve damage from diabetes, infections, or alcohol use can disrupt normal nerve signals and trigger RLS symptoms.

It’s crucial to recognize that vein problems such as chronic venous insufficiency (CVI) may also contribute to the potentially debilitating symptoms of RLS. When veins in the legs fail to circulate blood properly, pressure builds up, which can make nighttime symptoms worse. That’s why working with a vein specialist is so valuable: RLS may not just be a neurological issue, but also a circulation problem. 

RLS and the Role of Nutrition

Professional medical intervention is crucial in treating RLS, but don’t underestimate the impact your diet has, as well. A balanced, nutrient-rich diet supports both circulation and nerve function. Here’s what can help:

• Iron-rich foods
  Low iron is one of the most common links to RLS. Seafood, leafy greens, beans, and fortified whole grains are great choices.
• Magnesium and folate
  These nutrients help muscles relax and nerves function properly. Good sources include almonds, lentils, asparagus, and spinach. Read more about how magnesium affects RLS here.
• Potassium and vitamin D3
  Deficiencies in either can worsen cramping and soreness. Try bananas, sweet potatoes, yogurt, and fatty fish.
• Hydration
  Staying hydrated helps circulation and prevents muscle cramps. Water, herbal tea, and water-rich fruits and vegetables all count.

Even making minor adjustments to your diet over time can reduce nighttime flare-ups and improve overall vein health. Don’t hesitate to ask your CVR doctor about lifestyle and dietary changes tailored to your needs!

Avoiding RLS Flare-Ups: Dietary Changes to Consider

While certain nutrients can calm symptoms, others can exacerbate them. If your restless legs feel especially active at night, check your diet for these common triggers:

• Caffeine
  Found in coffee, tea, energy drinks, and chocolate. Best avoided after midday.
• Alcohol
  Usually acts as a nervous system depressant but can have a paradoxical effect that causes rebound nerve excitability and disrupt sleep cycles. Try limiting it, especially in the evening.
• Gluten
  According to Healthline, reducing gluten can improve symptoms for some people with RLS. If you suspect sensitivity, try a short-term gluten-free diet to see if it improves your symptoms.
• Highly processed foods
  It’s no surprise that fast food, salty snacks, and packaged meals are often high in sodium and preservatives, both of which can strain circulation. Preparing fresh meals at home can reduce symptoms and support long-term health.

The bottom line: paying close attention to how your body responds is a key part of recognizing potential RLS triggers.

RLS: When Dietary Changes Aren’t Enough

Diet is only one piece of the puzzle. Other small lifestyle changes can make a noticeable difference:

• Daily movement: walking, stretching, and low-impact exercise improve circulation.
• Stress reduction: yoga, meditation, or deep breathing can ease tension known to worsen symptoms.
• Sleep hygiene: going to bed at the same time each night, keeping your room dark and cool, and limiting screen time before bed all improve rest.
• Leg elevation: propping your legs on a pillow while resting can help blood flow back toward the heart.

Combining these strategies with a healthy diet creates a strong foundation for managing RLS and protecting vein health.

RLS and Professional Vein Treatment

Sometimes restless legs persist despite lifestyle improvements. If your symptoms are interfering with sleep and daily life, it may be time to consult a specialist. At CVR, our board-certified physicians evaluate your circulation, medical history, and lifestyle factors to pinpoint the underlying causes of your symptoms.

Remember, addressing underlying vein problems can significantly reduce or even eliminate restless leg symptoms for many people. Professional vein treatment options are minimally invasive, performed in-office, and enable patients to return to their daily lives quickly.

CVR Helps RLS Patients Find Relief

RLS doesn’t have to control your nights. Many patients experience lasting relief by focusing on diet, lifestyle, and professional care as an all-in-one treatment approach. Supporting vein health is a vital part of this equation, and the expert physicians at CVR are here to guide you every step of the way.

We’re proud to accept most major insurance plans, including Medicare, Blue Cross/Blue Shield, and Aetna.

📞 Call 240-965-3915 today to speak with a Patient Services Representative.
💻 Or schedule your consultation online at a CVR location near you.