Does magnesium help restless legs syndrome?
Magnesium glycinate at 300–400 mg taken 1–2 hours before bed reduces restless legs symptoms in most people with mild to moderate RLS, especially when iron status is also addressed.
Last updated 27 June 2026
What the evidence shows
Magnesium reduces neuromuscular excitability and supports dopamine signalling — both relevant to RLS. Studies show clear benefit in pregnancy-related RLS and consistent symptom reduction in older adults with low magnesium intake.
Protocol
Glycinate 300–400 mg elemental, taken 1–2 hours before bed. Check ferritin (iron stores) — if below 75 ng/mL, address that with your GP, as iron deficiency is a stronger driver of RLS than magnesium alone.
Frequently asked
- Is glycinate or citrate better for RLS?
- Glycinate, because glycine itself calms the nervous system.
- Should I also check iron?
- Yes — ferritin under 75 ng/mL is a common, treatable cause of RLS.
What else the research pairs with magnesium for sleep.
Sleep after 50 is rarely about one nutrient. These are the EFSA-authorised functions most commonly discussed together in the evening protocol.
Contributes to normal muscle function & reduction of tiredness and fatigue.
The MagVitaal focus — glycinate form most studied for evening use.
D3 contributes to normal muscle function; K2 contributes to maintenance of bones.
Often the missing piece in restless-legs and cramp conversations.
Increases physical performance in short, high-intensity bursts (3 g/day).
Daytime dose. Better daytime energy is often the quiet lever on evening recovery.
Educational — EFSA-authorised functions under EU Reg. 432/2012.
Educational content — not medical advice. Health claims comply with EU Regulation 1924/2006 and the Union Register of authorised claims (Regulation 432/2012). Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Always consult your GP or pharmacist before changing supplements, particularly if you take prescription medication or have kidney disease.