Restless Legs in Pregnancy (or Anytime)
This post is brought to you by Pique’s RE Fountain.
One thing I’ve experienced during this pregnancy that I didn’t have with my first is restless leg syndrome.
To anyone who deals with this regularly, I’m so sorry. It is not fun.
I’ll be completely exhausted and ready to fall asleep, but instead my legs feel like they have to keep moving. It makes it nearly impossible for me to relax and can lead to me feeling really anxious as well.
Restless leg syndrome is actually quite common during pregnancy, especially in the third trimester, although many people experience it outside of pregnancy. There isn’t always one clear cause, but if this is something you experience, there are two nutrients worth paying attention to: magnesium and iron.
Magnesium
Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function, and yet most people don’t get enough from their diets. While the research on magnesium specifically for restless leg syndrome is mixed, I personally noticed a difference in how I felt.
There’s magnesium in my prenatal (although a very low amount) and I also take a separate magnesium glycinate supplement. However, when my restless leg syndrome is bad, I’ll add in some extra magnesium.
I always try to get nutrients from my diet first. Here are some magnesium-rich foods to eat more of:
Pumpkin seeds
Chia seeds
Almonds
Cashews
Spinach
Black beans
Edamame
Tofu
Avocado
Oats
Dark chocolate
Want A Calming, Magnesium-Rich Drink? Try Pique’s RE-Fountain
Along with a taking a warm bath with some magnesium salts, I’ve also been using Pique’s RE-Fountain in the evenings, a calming magnesium electrolyte that is part of Pique’s Hydration Protocol. I like RE-Fountain because it’s an electrolyte, which I’ve really needed during this insanely hot summer, but it also contains three different forms of magnesium, glycinate, taurate, and L-threonate. (I also enjoy Pique’s BT Fountain - the other part to their Hydration Protocol System - for it’s hydrating properties.)
Pique’s RE-Fountain offers many benefits aside from helping with restless legs - it:
Calms the nervous system and brain for rest and recovery before and as you sleep
Helps boost cognitive performance, memory, and focus in the morning
The tangy taste is made with only dehydrated lemon juice and lemongrass powder - no artificial flavorings or sugar
I don’t think of it as a replacement for magnesium-rich foods or my prenatal vitamin - food always comes first for me, and supplements are there to help fill in the gaps. But RE-Fountain has become a really easy way for me to boost both my electrolyte intake and my magnesium intake.
Right now, you can save 15% on your purchase of Pique’s RE Fountain!
Iron for Restless Legs
Low iron levels are one of the most well-established nutritional factors associated with restless leg syndrome. Iron deficiency is also really common during pregnancy, particularly if you’ve had pregnancies close together.
Your prenatal vitamin should contain iron, but depending on your needs, it may not be enough. On the other hand, more iron isn’t always better, it is a nutrient you can over supplement with. It’s important to have your iron levels checked before adding an iron supplement on your own. If your iron stores are low, your doctor or midwife can recommend the best treatment, whether that’s an additional supplement or, in some cases, an iron infusion.
Heme iron, which is the most bioavailable form, is found in animal foods. Plant foods contain non-heme iron, which isn’t absorbed as efficiently. So, if you’re a vegetarian, like I am, you need to eat about 1.8 times more dietary iron than meat eaters.
Meat, especially red meat is the best dietary source of iron. Some of my favorite plant-based sources of iron include:
Lentils
White beans
Chickpeas
Tofu and tempeh
Edamame
Pumpkin seeds
Hemp seeds
Cashews
Quinoa
Spinach
Swiss chard
To help your body absorb more iron, pair these foods with a source of vitamin C. Think strawberries, oranges, kiwi, bell peppers, broccoli, or tomatoes. I also almost exclusively cook in cast iron pants, which naturally increase the iron content of your meals.
Fortunately, my iron levels have been good throughout this pregnancy, so I turned to magnesium for help.
If restless legs are keeping you awake, get your iron levels checked, eat a nutrient-dense diet rich in iron and magnesium, stay hydrated with a product like Pique’s RE Fountain, and try creating a relaxing bedtime routine.
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