It starts as a creepy-crawly feeling. Then a twitch. Then an irresistible urge to move your legs.
If you suffer from Restless Legs Syndrome (RLS) or night-time leg cramps, you know that it can ruin your sleep quality and leave you exhausted the next day.
While the exact cause of RLS can vary, one mineral comes up again and again in research as a potential fix: Magnesium.
In this guide, we’ll explain why magnesium deficiency makes muscles twitch, which form of magnesium actually absorbs into the muscle tissue, and how to build a bedtime routine that calms your legs down.
The link between Magnesium & RLS
Magnesium is often called "nature's muscle relaxant."
Biologically, calcium causes muscles to contract, while magnesium helps them relax. If you don't have enough magnesium in your system, your muscles can stay in a state of semi-contraction or spasm, leading to:
- Twitches and tics
- Painful "Charlie horse" cramps
- The "creeping" sensation of RLS
Studies suggest that magnesium therapy can be an effective treatment for mild-to-moderate RLS, especially when deficiency is the root cause.
Which type of Magnesium is best for cramps?
Not all magnesium is created equal. If you buy cheap Magnesium Oxide from the supermarket, it is poorly absorbed and mostly acts as a laxative (which definitely won't help you sleep!).
For muscle relaxation, you need:
Magnesium Glycinate
Bound to the amino acid glycine, this form is highly absorbable and has a calming effect on the nervous system. It is the gold standard for sleep and muscle tension.
Magnesium Citrate
Also well-absorbed, citrate helps draw water into the bowels but is excellent for replenishing magnesium levels quickly.
Our Recommendation: Look for a blend of Glycinate and Citrate to get the benefits of both.
How much should I take for RLS?
For muscle cramps and RLS, most experts recommend taking magnesium 30–60 minutes before bed.
- Standard Dose: 200–350mg of elemental magnesium.
- Consistency: It can take a few days to replenish your stores, so take it every night for at least a week to test if it works for you.
Other natural tips for restless legs
Magnesium works best when paired with other habits:
- Iron levels: Low iron is a major cause of RLS. Have your ferritin levels checked by a GP.
- Hydration: Dehydration triggers cramps. Drink water throughout the day.
- Stretching: Gentle calf stretches before bed can help signal muscles to relax.
- Warm baths: Heat helps soothe twitchy muscles before you try to sleep.
Why Evopure Blend helps muscle recovery
We formulated the Evopure Magnesium Sleep Blend specifically for deep physical relaxation.
By combining Magnesium Glycinate (for the muscles) with Magnesium Citrate (for absorption) and added calming botanicals, it targets the tension that keeps you awake.
It’s a clean, powder-based formula—meaning no hard-to-swallow pills and faster absorption.
Frequently asked questions
Does magnesium stop leg cramps immediately?
It can help quickly, but for chronic cramps, it usually takes a few days of consistent supplementation to correct the underlying deficiency.
Can magnesium make RLS worse?
Very rarely. However, certain types (like Oxide) can cause stomach upset. Stick to Glycinate for the best results.
Is it safe to take magnesium every night?
Yes, magnesium is an essential mineral and is safe for daily use for most people. If you have kidney issues, consult a doctor first.
Can I rub magnesium oil on my legs instead?
Topical magnesium (sprays) can help, but oral magnesium (powder/capsules) is generally more effective for raising overall body levels and fixing the root deficiency.
Final thoughts
Restless legs don't have to ruin your sleep. By addressing the mineral deficiency at the root of the twitching, you can calm your legs and finally get the deep rest you deserve.
