RESEARCH REVIEW / Restless Legs
UPDATED OCTOBER 2024
New Study Reveals Why Magnesium Alone Doesn't Work and What to Do for Natural Relief of Leg Spasms, Restlessness, and Muscle Pain
Doctors, neurologists, and physiologists have long been stumped by restless legs and nighttime muscle dysfunction.
Because RLS has a genetic component, conventional methods are quick to write it off as an issue that must be merely "tolerated" and managed at the symptoms level.
But newer research casts down on the the traditional thinking around nighttime leg issues. Studies indicate a neuromuscular component that may be lacking in people who suffer with RLS.
It is estimated that 7-10% of the U.S. population may meet the symptom criteria for RLS.
Unfortunately, many people who suffer from RLS never seek medical attention because they believe it is not serious enough, or will not be taken seriously by practitioners.
However, RLS has proven to signifcantly reduce both sleep quality and overall quality of life. Unlike typical muscle cramps, RLS symptoms often do not resolve naturally over time.
Typical Muscle Cramps
Painful, intermittent episodes of muscle contractions
Often caused by physical exercise or unaccustomed vigorous exercise
Condition self-resolves over time
Symptoms onset during period of inactivity or extreme hyperactivity
Restless Legs
Nighttime leg twitching (involuntary)
May include a variety of sensations beyond simple cramps, including: crawling, aching, itching, "electrical" feeling, pulling, or throbbing
Onset during evening rest periods or sleep
Disturbs sleep patterns (Circadian Rhythm)
Usually affect the thighs, calves and muscles of the foot
Condition does not self-resolve over time
Caused by nervous system malfunction & key nutrient deficiencies >> magnesium supplementation alone will not resolve symptoms
Requires a "re-setting" of the natural sleep cycle
According to the esteemed, British Medical Journal (BMJ), a viable pharmacological option “remains elusive.” Quinine is only moderately effective and there are significant concerns about its safety — leading most doctors to believe the risks outweigh the potential benefits.3
And exercise (physical) therapy methods have yet to be examined in controlled studies.
This leaves those affected by RLS with no long-term, safe treatment options.
That is, until now.
Recent studies crossing-over the categories of neurology, physiology, and sleep health show promise for finally conquering this cluster of nighttime leg discomfort symptoms.1
In our exercise therapy practice, we commonly work with clients who are experiencing painful muscle cramps — usually new clients unaccustomed to vigorous exercise.
Though addressing an underlying magnesium deficiency often resolves muscle cramps, nocturnal leg muscle dysfunction presents a much different problem and group of symptoms.4
"Nocturnal (leg muscle dysfunctions) present a different group of symptoms than typical muscle cramps."
We always opt for physiological (exercise/stretching) methods and addressing lifestyle factors before moving on to any kind of pharmaceutical or natural supplement intervention.
But nocturnal leg discomfort and spasms require a different approach.
Our experience working with clients suffering from this condition prompted this in depth research review.
This is exactly the kind of problem area where we thrive.
Issues and conditions that fall between the cracks of conventional medicine, exercise therapy, and natural supplements.
In this Research Review edition, we explain why nocturnal leg issues are caused by a completely different condition than typical muscle cramps, and what leading neurophysiological studies show could be the cause and solution for this debilitating condition.
Recent estimates show that up to 80% of adults are deficient in magnesium.4
This is due to several factors, including:
De-mineralization of ground soil from mass agricultural6
Reduced nutrient density in modern diets (greater reliance on pre-packaged foods)
Increased magnesium excretion (reduced absorption) caused by stress, caffeine and sugar intake, and certain pharmaceuticals10
The alarming aspect of this statistic isn't the high percentage — it's that these figures are based on the minimal amount necessary to prevent disease!
That's right — the RDI (Referenced Daily Intake) figures you see on the backs of nutrition labels are only meant to ward off disease.4 They aren't designed to facilitate optimal health, let alone improve it.
This means that virtually everyone would benefit from increasing magnesium intake.
Since whole food is clearly not sufficient, it makes sense to use a magnesium supplement.
But not all are created equal.
And for those suffering from nocturnal cramps, a specific type of magnesium should be used, and it should be administered immediately before bed time. We'll come back to that shortly.
Here are the common signs of a magnesium deficiency:
Muscle pain and cramps
Muscle weakness
Fatigue
Restlessness and sleep loss
Mood fluctuations and anxiety
Confusion and memory problems
If you suffer from nocturnal leg muscle discomfort, you almost certainly have a magnesium deficiency.
But that isn't the only cause.
People who suffer from nocturnal leg spasms, pain or cramps have other key nutrient deficiencies and neuro-muscular dysfunctions.
That's why magnesium supplementation alone won't solve nighttime discomfort.
Nocturnal leg discomfort is associated with three specific conditions that must be addressed.
We refer to this group of conditions as Nocturnal Neuromuscular Imbalance (N.N.I. for short).
Nocturnal Neuromuscular Imbalance (NNI) consists of three interrelated conditions
These conditions are linked together, creating a positive feedback loop that is extremely difficult to resolve.
Until now, we didn't have a model for explaining why nighttime leg issues are so persistent. Or how to solve them.
Now, we do.
Here are the three conditions of NNI.
All three of these must be addressed to break the cycle and get relief from nocturnal leg muscle problems:
As we discussed, virtually anyone who suffers from muscle discomfort has a magnesium deficiency.
So magnesium supplementation should be used.
Magnesium supplements demonstrated positive effects on cramps and spasms in studies (and in our experience working with exercise therapy clients).
But for nocturnal leg dysfunctions, magnesium therapy alone has proven to be ineffective.
(reference: Family Practice, February 2014)11
Magnesium is an important piece of the puzzle, but it won't solve the problem by itself.
Magnesium Glycinate should be used immediately before bed (in combination with the key nutrients discussed below).
Magnesium Glycinate is a combination of two separate compounds: the mineral Magnesium, and the amino acid Glycine.
Glycine has a natural calming effect, making it the perfect supplement to take before bedtime.
Unlike cheaper forms such as Magnesium Oxide, Magnesium Glycinate is readily absorbed into the intestinal walls. This prevents the "laxative effect" that many people experience when taking cheap magnesium supplements.
There are three other sleep nutrient deficiencies common in people who lose sleep to nocturnal leg cramps.
These three safe, proven supplements can be administered prior to bed to combat nocturnal leg cramps.
1. Vitamin B6 (Pyrodoxine) is involved in over 100 biological processes in the body. Commonly known for its role in food metabolism and Serotonin production, B6 can be found in meats, fish, eggs, nuts and seeds — and is a common added ingredient to fortified cereals and grains.
Studies have shown that poor sleepers have lower intake levels of Vitamin B6.12
Because B6 is a water soluble vitamin and is metabolized quickly, it should be taken immediately prior to bed for nocturnal leg cramps.
2. GABA and 5-HTP are two amino acids that support relaxation and healthy sleep habits. Though these two amino acids are popular and proven supplements alone, a study published in Behavioral Brain Research (2016) demonstrated they have a synergistic effect on sleep quality and sleep cycle architecture when combined.15
Researchers from the study concluded:
"Our available evidence suggests that the GABA/5-HTP mixture modulates both GABAergic and serotonergic signaling. Moreover, the sleep architecture can be controlled by the regulation of GABA receptor and GABA content with 5-HTP.” 15
3. Melatonin is a naturally occurring compound secreted by the pineal gland in the human body, commonly used in supplement form to reduce symptoms of “Jet Lag” and fall asleep faster.
In clinical studies, melatonin supplements have clearly demonstrated positive effects on sleep quality (and interestingly enough, was also correlated with reduced body weight).
For people with nocturnal leg cramps, melatonin supplementation can help re-establish their disrupted Circadian Rhythm.
This leads us into the final component of Nocturnal Neuromuscular Imbalance (NNI) — this is what makes conquering nocturnal leg dysfunction so difficult: disrupted sleep architecture.
If you were to take away only one concept from this review, it would be this:
In order to solve nocturnal leg dysfunction and break free from NNI, you have to re-establish a healthy sleep architecture.
Focusing on sleep health — not just the pain — is key.
The sleep nutrients we described above will help jump-start this process.
But it takes a more holistic approach to make lasting changes.
In order to correct NNI and get relief, you have to accomplish three objectives:
Correct key nutrient deficiencies with specific nutrients taken prior to bed.
Re-establish a healthy sleep architecture (Circadian Rhythm) to prevent frequent waking throughout the night.
Relax both muscles and the nervous system immediately prior to bed.
In our research, we identified 8 natural compounds that help relax tense muscles, reverse nutrient deficiencies, and improve sleep quality.
Together, these nutrients effectively break the NNI cycle and can drastically reduce nocturnal leg issues.
Since there is no viable therapy treatment for nocturnal leg spasms and cramps — and other magnesium or cramp supplements don't work for this condition — we assembled the world's first natural muscle relaxer specifically designed to help you correct Nocturnal Neuromuscular Imbalance and conquer nighttime leg problems for good.
It's called Mag R&R.
Mag R&R is manufactured in a GMP (Good Manufacturing Practices) approved, FDA-inspected facility right here in the USA. It's designed to be taken once per day, immediately before bed.
To test the formula's effectiveness before releasing to the public, we worked closely with our clients suffering from nocturnal leg cramps and took notes on their progress.
We were excited to launch Mag R&R and finally offer a solution to nocturnal leg problems.
But we never could have predicted the overwhelming response from our clients — and people we’d never met who found our product online.
Like Tresea, who wrote us this message on Facebook:
We're extremely proud of how many people are repeat customers of Mag R&R.
Our clients Gale and Jill are both long-term users:
For some of our customers, Mag R&R has been truly life changing:
*Results may vary. Testimonials from Mag R&R customers do not guarantee similar or specific results.
See full list of testimonials on next page.
Since releasing Mag R&R, we've received thousands of emails, reviews, and thank you notes from people who — after years of battling nighttime leg issues — are finally sleeping through the night.
While Mag R&R is not guaranteed to solve your nocturnal muscle issues overnight, many people do indeed experience immediate relief.
The success rate is so high with Mag R&R that we even implemented a 90-day, 100% Money-Back Guarantee
This means we will refund your entire purchase if you don't get the relief you are looking for.
All you have to do is send us an email or use the Contact Us page on our website. No hassles, no questions asked.
Mag R&R truly is the only natural solution designed to correct Nocturnal Neuromuscular Imbalance and break free from nocturnal leg muscle issues.
While it's important for you to understand the science behind Mag R&R, it's also important that you see the real-world results our clients have achieved.
On the next page, we've assembled unedited reviews and emails from people who have taken Mag R&R.
You can also read more about the 8 natural ingredients in this ground-breaking formula.
If you're ready to finally conquer nighttime muscle discomfort, click the button below to read real, verified-purchase reviews from people just like you. Who after suffering with nocturnal leg issues for years, are now finally getting relief and sleeping through the night:
ABOUT SALTWRAP
Our mission at SaltWrap is to bridge the gap between sports performance and longevity.
To provide the tools you need to stay healthy while tackling your fitness goals.
We create solutions in the categories of nutritional supplements, books & media, and therapeutic fitness equipment — all designed to keep you healthy and performing at your best. Our products and content help you achieve your highest level of fitness, without sacrificing your health later.
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RESEARCH REFERENCES
https://pmj.bmj.com/content/78/924/596
http://dx.doi.org/10.1136/pmj.78.924.596
https://www.ncbi.nlm.nih.gov/pubmed/30688424
http://www.ncbi.nlm.nih.gov/pubmed/22364157
https://en.wikipedia.org/wiki/Reference_Daily_Intake
https://www.sciencedirect.com/science/article/pii/S221451411500121X
http://www.omicsgroup.org/journals/rapid-resolution-of-chronic-back-pain-with-magnesium-glycinate-in-a-pediatric-patient-2167-0846.1000101.php?aid=3932#8
http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2010.197004/abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
https://www.ncbi.nlm.nih.gov/pubmed/24280947#
http://www.ncbi.nlm.nih.gov/pubmed/24606715
http://www.ncbi.nlm.nih.gov/pubmed/11983310
http://www.ncbi.nlm.nih.gov/pubmed/9727088
http://www.ncbi.nlm.nih.gov/pubmed/27150227
http://www.ncbi.nlm.nih.gov/pubmed/26327875
https://www.ncbi.nlm.nih.gov/books/NBK507250/
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