Restless Leg Syndrome

Each week we spotlight an unexpected (and frustrating) symptom of menopause that no one warned you about. Because menopause is so much more than hot flashes and missed periods.

This week’s spotlight: Restless legs

Do you ever crawl into bed, finally ready to rest, only to feel an irresistible urge to move your legs? Some women describe it as tingling, creeping, or even burning sensations that make it nearly impossible to stay still. This is what’s known as Restless Legs Syndrome (RLS), and while it isn’t exclusive to menopause (my husband sometimes also has it!), many women find it flares up or even starts during this transition.

What’s going on?

The exact cause isn’t fully understood, but estrogen and progesterone seem to influence neurotransmitters like dopamine, which play a role in movement and muscle control. Low estrogen may contribute to imbalances that trigger RLS symptoms. Iron deficiency, magnesium depletion, and disrupted sleep (all more common during menopause) can also fuel the problem.

You’re not alone.

Research shows that women are about twice as likely as men to experience restless legs, and prevalence peaks around midlife. It’s estimated that 10 to 20 percent of women may deal with RLS at some point, with higher rates reported during and after menopause.

What can you do?

• Check iron and ferritin levels. Low iron is a major driver of RLS.
• Boost magnesium. Either through foods like leafy greens, nuts, and seeds or supplementation, especially before bed.
• Stretch and move. Gentle evening stretches or yoga can sometimes ease the sensations.
• Improve sleep hygiene. A cool, dark, quiet bedroom helps reduce triggers.
• Try bioidentical hormone therapy. For some women, balancing hormones can help calm the nervous system.
• Rule out medications. Certain antihistamines or antidepressants can make RLS worse, so check with your doctor if symptoms persist.

What works for our community?

What is most important is getting to the root cause of RLS. Many women in our community have mentioned magnesium as being especially effective (I personally love Magnesium Breakthrough by Bioptimizers and Qualia Magnesium+). And of course, bioidentical hormone therapy is also powerful for calming restless legs when the root cause is hormone related.

Want to learn about more strange symptoms that can show up during the menopause transition? Check out this article for a deeper dive or for a quick recap, watch this Instagram reel.And if you’ve ever felt these symptoms, hit reply or tell us your story in our free Facebook group Biohacking Menopause. You just might help another woman feel seen.