Top Benefits of Taking Calcium and Magnesium at Night
Calcium and magnesium are essential nutrients that our bodies require every day. They play a vital role in maintaining strong bones and teeth, as well as helping muscles contract properly.
Calcium and magnesium deficiencies can cause muscle cramps, bone pain, heart problems, and even kidney stones. Besides being important for our health, these two minerals also help us sleep better.
Taking calcium and magnesium at night can improve your sleep quality. This is because they promote relaxation and reduce stress levels.
Why Take Calcium and Magnesium At Night?
Calcium and magnesium are essential nutrients that help build strong bones. Taking them at night helps ensure they reach your bloodstream quickly after eating so that you can reap the health benefits of both calcium and magnesium.
The best way to take calcium and supplemental magnesium is by taking them with meals. This will allow the body to absorb them better and avoid an upset stomach from poorly absorbed pills.
Taking magnesium for sleep isn’t necessary if you already get plenty of it through other foods such as leafy greens. However, if you don’t eat enough magnesium-rich vegetables or fruits, adding this supplement to increase levels of magnesium may be beneficial.
In an effort to combat this, as many as 25 percent of the people in the United States use medications to help them sleep. (medicalnewstoday.com)
What are the Benefits of Taking Calcium and Magnesium at Night?
The benefits of magnesium supplements at night include:
- Better Sleep Quality – When we don’t get enough calcium or magnesium, it makes it harder for our body to relax and fall asleep. By taking them at night, you can boost their absorption into your system.
- Stronger Bones – Both calcium and magnesium have been effective in preventing osteoporosis.
- Improved Heart Health – People who eat foods high in calcium have lower cholesterol than those who eat low-calcium diets. The same goes for magnesium.
How Much Should You Take?
You should aim to consume 320 milligrams (mg) of calcium per day if you’re a woman and 420 mg/day if you’re an adult male.
Magnesium is more difficult to measure than calcium, but most people need between 32 and 20 mg of this abundant mineral daily.
There are several ways to increase your intake of calcium and magnesium. One way is by drinking milk and other dairy products. Another way is through food sources such as leafy greens, broccoli, beans, nuts, seeds, fish, tofu, and fortified cereals.
Can Magnesium And Calcium Be Taken At The Same Time?
Yes, they can be taken at the same time. However, magnesium helps regulate the absorption of calcium into the body. If you take them together, you may experience diarrhea.
Magnesium intake has decreased dramatically over the last few years. Magnesium levels are lower because of the eating of increased processed foods. Most Americans only get around 200 mg of magnesium each day, which is far below the recommended amount of 320–420 mg.
Risks for magnesium deficiency include poor digestion, constipation, fatigue, and muscle weakness.
In order to prevent magnesium deficiency, try to include some magnesium-rich foods in your diet. If you’re having trouble sleeping, try increasing your intake of magnesium.
Why Is It Better To Take Calcium At Night?
Calcium is essential for healthy bones. It helps build strong teeth and bones, and it plays a critical role in muscle contraction. In addition, calcium supports nerve function and stops muscle twitches. The body absorbs calcium better if you take it at night before going to bed. This allows your digestive system to rest so it has time to absorb the nutrients properly.
Vitamin D is important for bone health. It also helps regulate blood sugar levels by increasing insulin sensitivity. Vitamin D deficiency can lead to osteoporosis. If you don’t get enough sun exposure, try taking nutritional supplements.
Calcium absorption and calcium deficiency symptoms vary depending on what part of the body needs calcium. Some common signs of calcium deficiency include brittle nails, loss of appetite, stomach pain, and muscle spasms.
Does Taking Calcium At Night Cause Insomnia?
Calcium supplements taken at night may cause insomnia because they interfere with melatonin production. Melatonin levels help promote sleep by regulating the body’s circadian rhythm. In addition, it has antioxidant properties, which protect against free radicals and inflammation.
Adequate calcium intake is critical for maintaining normal parathyroid hormone activity. Parathyroid hormone stimulates the kidneys to release calcitriol, which promotes calcium absorption.
If you suffer from chronic insomnia, you could benefit from trying calcium supplementation.
Calcium from food also plays an active role in improving sleep quality. Try adding some sources of calcium like low-fat yogurt or cheese to your breakfast every morning. You can always add extra calcium later in the day to increase calcium levels.
What Does Magnesium Do for the Body?
The body needs magnesium to function properly. It helps keep bones strong and healthy, regulates muscle contraction, and keeps nerves functioning. Some people don’t get enough magnesium from food alone, so it’s important to include this mineral in your daily routine.
Blood glucose levels are higher when you eat carbohydrates late at night. Eating too much carbohydrate increases insulin levels, which causes your blood sugar level to rise. When blood sugar levels become high, hunger often becomes stronger.
Insufficient magnesium levels can cause muscle cramps, headaches, tremors, nausea, diarrhea, anxiety symptoms, and mood swings. Symptoms of magnesium deficiency include difficulty concentrating, irritability, and muscle twitching.
Blood vessels relax more easily when you have adequate amounts of magnesium. This makes it easier to breathe during exercise, and reduces the risk of stroke.
Magnesium helps reduce stress and improves overall well-being. If you feel stressed out, try eating a handful of almonds or drinking a cup of warm milk after dinner. These foods contain magnesium and other nutrients that reduce stress.
Magnesium has the potential to improve anxiety symptoms in anxiety-prone people, as well as PMS-related anxiety in women, according to 2017 research published in the journal Nutrients. (womenshealthmag.com)
How Does Taking Calcium and Magnesium affect Sleep?
Calcium and magnesium are both essential nutrients for healthy bones. But they also play an important role in regulating our sleep cycles.
Mineral deficiencies can disrupt the body’s natural rhythms. When we aren’t sleeping, our bodies produce less melatonin, which affects how long we stay awake.
Having essential minerals helps make us sleepy. Calcium and magnesium work together to relax brain functions that lead to sleepiness. Both minerals also help slow down nerve impulses.
When you take these minerals at night, they act as “sleep aids” that promote relaxation and induce drowsiness. Most people find they fall asleep faster if they consume these minerals around bedtime.
Both calcium and magnesium contribute to the regulation of serotonin, a chemical messenger involved in sleep. Serotonin production decreases throughout the day, and peaks just before we go to sleep.
Taking calcium and magnesium at night may also decrease the time we spend tossing and turning.
These minerals also improve the quality of sleep by helping prevent restless leg syndrome.
What Foods Contain Calcium and Magnesium?
Milk products like cheese, yogurt, and ice cream contain both calcium and magnesium. Other foods high in calcium include leafy greens (like kale), broccoli, almonds, salmon, sardines, tofu, and fortified cereals. Some foods rich in magnesium include nuts, whole grains, beans, dark chocolate, spinach, avocado, and bananas.
Breakfast cereals are another wonderful source of calcium and magnesium. Look for those with added vitamins D and B12.
Fruits and vegetables are also substantial sources of calcium and magnesium. Try adding some fresh fruit, such as strawberries, blueberries, oranges, pears, peaches, apples, plums, and apricots to your breakfast. You can also add dried fruits, like raisins, dates, figs, prunes, and cranberries, to your cereal.
If you don’t get enough calcium from food sources, you may need to take a calcium dietary supplement. Your healthcare provider will recommend one based on your age and medical history.
How Many Hours of Sleep do I Need?
The amount of hours you should sleep varies from person to person, but most people need between 7 and 9 hours per night. Most adults require 8 hours of sleep per night, although some may only need 6 hours.
If you don’t feel well rested after sleeping for just 5 hours, it could mean you’re not getting enough sleep. Lack of sleep has many negative health consequences, including increased risk of heart disease and stroke. It can also lead to depression, anxiety behaviors, irritability, memory problems, and lower productivity at work.
Health experts advise adults to get at least seven hours of sleep each night. The National Institute of Health recommends adults get at least eight hours of sleep every night.
Sleep deprivation is linked to weight gain, so if you struggle with weight management, aim to get over 7 hours of sleep each night.
You may have trouble falling asleep if you’ve been up late or had too much caffeine during the day. Drinking coffee or tea right before bedtime can keep you awake. To avoid this problem, limit yourself to 2 cups of caffeinated beverages within 4 hours of going to bed.
You may also experience insomnia if you’re stressed out. Stressful events can cause us to wake up frequently during the night. This can make it difficult to have a restful sleep.
What Vitamins Can Keep You Awake At Night?
Some vitamins keep you awake at night, including vitamins A, B5, B6, B12, C, D, and K. Vitamin B6 can keep you up at night since keeps you alert throughout the night.
If you take too much vitamin B6, you may experience symptoms like headache, nausea, vomiting, diarrhea, constipation, stomach pain, dizziness, confusion, irritability, muscle weakness, or fatigue. These symptoms usually resolve within 24 hours after stopping the supplement.
Bodily functions like digestion, breathing, and urination can all affect how long we stay awake at night. When these processes aren’t working properly, they can disrupt our ability to fall asleep.
Some medications can also interfere with sleep quality. Check with your healthcare practitioner if you’re concerned that any medication is affecting your sleep. Some over-the-counter remedies, like antihistamines, cold/flu medicines, and allergy pills, can make it harder to fall asleep.
Conclusion for Taking Calcium And Magnesium At Night
Taking calcium and magnesium at night will help improve your overall health by improving your bones, regulating your blood pressure, and reducing your risk of cardiovascular diseases.
A healthy lifestyle for healthy adults can affect your ability to stay awake at night. Exercise regularly, eat nutritious foods (like fruits and vegetables), and drink plenty of water can improve your overall energy levels.
To ensure you’re getting enough of these vitamins, talk to your healthcare professional or nutritionist about which magnesium supplementation would benefit you most.