Iron for RLS

Iron for RLS: Why Iron Levels Matter in Restless Legs Syndrome

There’s growing evidence that low iron levels play a critical role in Restless Legs Syndrome. If you’re struggling with persistent leg discomfort at night, it’s worth exploring the importance of iron for RLS and how addressing deficiencies may offer real relief.

Restless Legs Syndrome (RLS), also known as Willis-Ekbom Disease, causes an overwhelming urge to move the legs—especially during rest or sleep. For many individuals, symptoms are worse in the evening and can interfere with falling or staying asleep. Research increasingly points to iron deficiency, particularly in the brain, as a major contributing factor in RLS.

This article breaks down why iron is so important, how to know if you’re deficient, and how to use diet and supplementation to support your iron levels naturally and safely.

How Iron Affects Restless Legs Syndrome

Iron is essential for the production and regulation of dopamine—a brain chemical that plays a key role in muscle movement and neurological function. In people with RLS, dopamine transmission is often impaired. Low iron levels in the brain have been found to disrupt this system, leading to symptoms like twitching, tingling, and the urge to move the legs.

Importantly, someone can have normal iron levels in their blood but still have low iron stores in the brain. This is why RLS is often linked to low ferritin levels (a protein that stores iron) rather than just low hemoglobin.

Signs You Might Have Low Iron Contributing to RLS

If your restless legs are accompanied by the following symptoms, you may have an iron deficiency that needs attention:

  • Fatigue or low energy throughout the day
  • Pale skin or cold hands and feet
  • Frequent headaches or dizziness
  • Brittle nails or hair thinning
  • Shortness of breath during minor exertion
  • RLS symptoms that are worse at night and improve with iron supplementation

The only way to know for sure is through blood testing. Ask your doctor to check your ferritin levels, as well as hemoglobin and total iron-binding capacity (TIBC). A ferritin level below 50 ng/mL is often considered suboptimal for those with RLS, even if it's within the general "normal" range.

Best Food Sources of Iron for RLS

Boosting iron through your diet is a natural and effective approach, especially when paired with good absorption practices. Here are top iron-rich foods to include:

  • Red meat – beef, lamb, and liver are excellent sources of heme iron
  • Poultry – chicken and turkey (especially dark meat)
  • Seafood – clams, mussels, and sardines are high in iron
  • Legumes – lentils, chickpeas, black beans
  • Spinach and leafy greens – cooked spinach offers more absorbable iron
  • Tofu and tempeh – plant-based proteins with a decent iron content
  • Iron-fortified cereals and oatmeal

Pair plant-based iron sources with vitamin C-rich foods like oranges, strawberries, or bell peppers to increase absorption. Avoid consuming iron with calcium-rich foods or tea/coffee, as they can inhibit absorption.

Should You Take an Iron Supplement?

If blood work shows you have low ferritin or iron, your healthcare provider may recommend an iron supplement. This is especially common if your RLS symptoms are moderate to severe.

Here are a few guidelines for iron supplementation:

  • Always follow a doctor’s recommendation before starting iron supplements
  • Common forms include ferrous sulfate, ferrous gluconate, and ferrous bisglycinate
  • Iron is best absorbed on an empty stomach, but may cause stomach upset—take with food if needed
  • Vitamin C can boost absorption; consider pairing your dose with a glass of orange juice
  • Monitor ferritin levels over time—your provider will track improvement and determine when to stop

Iron supplements may take several weeks to noticeably improve symptoms, but many people with RLS report significant relief after restoring adequate iron stores.

Other Ways to Support Iron and Reduce RLS

In addition to increasing iron, it’s helpful to incorporate other natural strategies for managing restless legs:

  • Stretching or gentle yoga before bedtime
  • Using a warm compress or Epsom salt foot bath
  • Limiting caffeine and alcohol in the evening
  • Creating a consistent sleep routine
  • Tracking symptoms with a tool like the RLS Tracker Tool to identify patterns

These techniques can work in tandem with iron therapy to maximize your chances of restful sleep.

When to Seek Help

If your RLS symptoms are severe, constant, or impacting your daily life, speak to a healthcare provider. Persistent RLS can sometimes be linked to underlying conditions like kidney disease, neuropathy, or pregnancy-related deficiencies that may require more targeted treatment.

Don’t self-diagnose or take high doses of iron without medical supervision—too much iron can be harmful and cause digestive issues or toxicity over time.

Final Thoughts

Addressing low iron may be one of the most effective strategies for reducing symptoms of Restless Legs Syndrome. If you’ve been searching for relief, start by asking your doctor to check your ferritin levels. Whether through diet, supplements, or a combination of both, getting the right amount of iron for RLS could be a game-changer for your sleep and quality of life.

As with all health changes, track your progress, stay consistent, and give your body time to respond. Relief might be closer than you think.