Calcium and magnesium promote sleep
Written by clive on 2:11 AMCalcium
The macronutrient calcium is known to have a calming effect on the central nervous system. Although calcium is essential for human life, most Americans do not get adequate amounts of this mineral. There are several reasons for this deficiency. The first is diet. Because calcium is found in foods that are high in fat and cholesterol (milk, cheese, and eggs), many people who are watching their weight and cholesterol intake have eliminated these foods from their diets, thus limiting their calcium intake.
The second reason for calcium deficiency is the fact that the body has difficulty absorbing the mineral. Although calcium may be present in many foods, other substances like oxalic acid (found in spinach) and phytic acid (found in the bran of whole grains) bind up the calcium, preventing its absorption.
Excess protein in the diet and daily stress also contribute to calcium deficiency. Protein and stress produce high concentrations of lactic acid in the blood; to neutralize the acidity, the bones release significant amounts of calcium and phosphorous, causing a depletion of these minerals. (At age fifty the body’s ability to absorb calcium may diminish, further aggravating this situation.)
The National Research Council suggests the following daily intake of calcium:
- 1200 milligrams for males and females ages eleven to twenty-four
- 800 milligrams after age twenty-four
- 1200 milligrams for pregnant women and nursing mothers
Some researchers suggest 1500 milligrams daily for postmenopausal women and 1000 milligrams daily for premenopausal women.
Foods rich in calcium are: milk, cheese, ice cream, eggs, yogurt, buttermilk, salmon, broccoli, cauliflower, green leafy vegetables, figs, oranges, almonds, soy beans, and turnip greens.
Magnesium
Magnesium is a macronutrient and a natural sedative. It also aids the body’s ability to absorb calcium. If a diet includes the recommended daily allowances of calcium but does not include the recommended daily allowance of magnesium, the calcium will not be fully absorbed by the body.
The National Research Council recommends:
- 350 milligrams daily for men
- 280 milligrams daily for women
- 320 milligrams daily for pregnant women
- 340 to 355 milligrams daily for nursing mothers
Foods rich in magnesium are: meats, seafood, green vegetables, and dairy products.
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