Restless leg syndrome can keep you up at night, causing burning or throbbing sensations in the legs that make it difficult to stay still when lying down. The uncomfortable condition impacts one in 10 Americans, and women are twice as likely to be affected as men. However, experts say that this neurological disorder is often a sign of something that can lead to serious complications.
Iron Deficiency and Restless Legs
Iron deficiency, also known as anemia, can impair our ability to produce dopamine, the hormone that regulates leg movement. Deficiency can lead to shortness of breath, brain fog, a racing heart rate, and even heart failure. Adding more iron to your daily diet can help reduce the risk of these complications and improve sleep quality, according to Dr. Brian Chen, a sleep specialist at the Cleveland Clinic.
Many American women suffer from restless leg syndrome linked to low iron levels. Eating the right foods can help reduce symptoms. The essential mineral is often found in beef, chicken, eggs, and shellfish. Oysters are especially iron-rich; just three oysters contain seven milligrams of iron, according to federal dietary guidelines. For vegetarians, dark leafy greens are a great source of iron. A cup of cooked spinach provides approximately the same amount.
Recommended Iron Intake
That amount represents a good portion of the recommended daily intake for both men and women, though recommendations vary widely by age and gender. Adult men need just eight milligrams a day, but women require 18 milligrams until menopause, according to the National Institutes of Health. After menopause, women can consume the same amount as men. Research estimates that up to one-third of women of reproductive age in the U.S. are deficient due to menstrual blood loss, reports Yale Medicine.
Taking a dietary iron supplement can also help, Dr. Chen said. However, people should be aware that no dietary supplements are regulated by the U.S. Food and Drug Administration.
Broader Benefits of Iron
Helping to fight restless leg syndrome is not the only benefit of the mineral. Getting enough iron is also important for safeguarding immune health and helps the body produce energy. Iron works to form a protein in red blood cells that carries oxygen from the lungs to the rest of the body.
If you are struggling with restless leg syndrome and increasing iron intake is not enough, there are other treatment options available, though there is no cure. Dr. Chen noted, "There are also less common medications that are a little bit more cutting edge for restless legs that are really hard to treat, including some light opiates in a controlled state. There are even devices that are used to control restless legs."
