Restless leg syndrome (RLS) is a common and distressing symptom for individuals with Parkinson’s Disease. Characterised by an uncontrollable urge to move the legs, particularly at night, RLS can significantly disrupt sleep and quality of life. Research has identified a potential link between iron deficiency and RLS, making it essential for Parkinson’s patients to manage their iron levels effectively. This article explores the relationship between iron and RLS and offers practical strategies to maintain optimal iron levels through diet and safe supplementation. 

The Connection Between Iron Deficiency and Restless Leg Syndrome 

Iron plays a critical role in dopamine production, a neurotransmitter heavily affected in Parkinson’s Disease. Low iron levels can impair dopamine signalling, exacerbating RLS symptoms. Furthermore, iron is involved in oxygen transport and energy production, both crucial for muscle and nerve function. 

If you have an iron deficiency, it has to be carefully managed in Parkinson’s Disease as too high a level can be pro-inflammatory.  However, addressing this deficiency can help alleviate RLS symptoms and improve overall well-being. 

Important Note: Iron supplementation should never be started without proper testing. Excess iron can lead to toxicity and increase oxidative stress, which is particularly harmful in neurodegenerative conditions. Always consult with a healthcare provider or nutritional specialist for tailored advice. 

Iron-Rich Foods to Include in Your Diet 

The good news is that you can support your iron levels through a variety of delicious, nutrient-dense foods. Here are some top choices: 

• Red Meat: Beef, lamb, and liver are excellent sources of heme iron, which is easily absorbed by the body. Incorporate lean cuts into hearty winter stews or casseroles. 

• Leafy Greens: Spinach, kale, and Swiss chard are rich in non-heme iron. Pair these with vitamin C-rich foods to enhance absorption, such as bell peppers or citrus fruits. 

• Legumes: Lentils, chickpeas, and kidney beans provide plant-based iron. They are versatile additions to soups, stews, and salads. 

• Fortified Foods: Many cereals and bread are fortified with iron. Check labels to find options that fit your dietary needs. 

• Shellfish: Oysters, mussels, and clams are not only delicious but also packed with easily absorbed iron. 

For more ideas on incorporating nutrient-rich foods into your diet, visit my nutrition services page. 

Practical Tips for Managing Iron Levels 

1. Focus on Iron Absorption: Combine iron-rich foods with vitamin C sources, such as tomatoes or oranges, to enhance absorption. Avoid drinking tea or coffee with meals, as these can inhibit iron uptake. 

2. Monitor Calcium Intake: While calcium is essential for bone health, excessive amounts can interfere with iron absorption. Balance your intake to support both nutrients effectively. 

3. Consider Cooking Methods: Cooking with cast iron pans can naturally increase the iron content of your food. 

4. Get Tested: Regular testing for iron levels is essential for Parkinson’s patients. This ensures you’re addressing deficiencies appropriately without risking toxicity. 

Salmon and Spring Greens Bowl – A Brain-Boosting, Iron-Rich Meal 

This simple yet nourishing dish provides a fantastic source of iron from salmon while incorporating detox-friendly ingredients like leafy greens and lemon. It’s perfect for spring and supports Parkinson’s health by offering anti-inflammatory benefits and essential nutrients. 

Ingredients (Serves 2) 

• 2 salmon fillets (wild-caught if possible) 

• 4 cups mixed leafy greens (spinach, watercress, arugula) 

• 1 cup cooked quinoa (optional, for added fibre) 

• 1 avocado, sliced 

• 1 small cucumber, sliced 

• ½ red onion, thinly sliced 

• 1 tbsp olive oil 

• Juice of 1 lemon 

• 1 clove garlic, minced 

• 1 tsp Dijon mustard 

• ½ tsp turmeric (for its anti-inflammatory benefits) 

• Sea salt and black pepper to taste 

• 1 tbsp pumpkin seeds (for extra iron and zinc) 

Instructions 

1. Prepare the salmon: Preheat the oven to 180°C (350°F). Line a baking tray with parchment paper. 

2. Season the salmon: In a small bowl, mix olive oil, garlic, turmeric, sea salt, and black pepper. Rub this mixture over the salmon fillets. 

3. Bake: Place the salmon fillets on the baking tray and bake for 12-15 minutes, until cooked through. 

4. Make the dressing: In a small bowl, whisk together the lemon juice, Dijon mustard, and a drizzle of olive oil. 

5. Assemble the bowl: Divide the leafy greens between two bowls. Add cooked quinoa (if using), avocado, cucumber, and red onion. 

6. Add the salmon: Place the baked salmon on top of the salad and drizzle with the lemon dressing. Sprinkle with pumpkin seeds for added texture and nutrients. 

7. Serve immediately and enjoy a nourishing, detoxifying meal! 

The Importance of Testing Before Supplementation 

Iron supplements can be beneficial for addressing deficiencies but must be approached with caution. Over-supplementing iron can cause gastrointestinal distress, damage organs, and worsen oxidative stress. Testing your iron levels is crucial for determining whether supplementation is necessary and ensuring it is done safely. 

I offer professional testing services to assess your nutrient levels, including iron. Learn more about this on my about page and plans and pricing. 

Book Your Appointment 

Take control of your health this winter by addressing iron deficiency and managing restless leg syndrome effectively. Let’s create a personalised nutrition plan tailored to your needs. Book a Discovery Call today to see how I can help you.