Cleveland Clinic’s wellness blog Healthessentials explains what foods to load up on and what to avoid to manage restless legs syndrome.

Lots of websites say that the easiest solution is to drink some diet tonic water because it contains quinine, an ingredient shown to decrease cramping. But the Food and Drug Administration has warned that this research is out of date, and there isn’t nearly enough quinine in tonic to help, so we don’t recommend it.

Up your D3 and potassium. The truth is, you may be deficient in certain vitamins and minerals like D3 or potassium, which have been linked to cramps. If this is the case, eating spinach and fish is a must to get your dose of these important nutrients.

Low iron may also be a culprit. Restless legs syndrome may also be an indication of a more serious problem: low iron. Spinach, seafood, most bean and whole-grain bread offer this critical nutrient without some of the potential detrimental qualities of other iron-rich options like red meat (which is filled with carnitine). You can also try adding folate and magnesium to your diet, which have been shown in small studies to help some with restless legs syndrome. Find these in lentils, beans, dark leafy greens, almonds and edamame.

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