The Benefits Of Calcium Before Going To Bed

The Benefits Of Calcium Before Going To Bed

Calcium is important to have Strong bones and teeth, plus the most abundant mineral in the body can help you to rest well. Research shows that eating calcium-rich foods or taking a supplement before going to bed can help you fall asleep and sleep well. Consuming calcium can also help you prevent mineral deficiencies and bone loss that lead to osteoporosis.

Calcium

Calcium helps build bones and teeth; and it is essential for the functions of the nerves, enzymes, the heart, the muscles and the coagulation of the blood. Inadequate intake of this mineral can lead to early bone loss, which can result in weak bones and an increased risk of fractures in older adults. The National Institute of Health's Office of Dietary Supplements recommends that adults ages 19 to 50 consume 1,000 milligrams of calcium per day, while adults older than 51 should receive 1,200 milligrams. Good sources are dairy products, green leafy vegetables and salmon or sardines. If you are not including enough calcium in your diet or you are at risk for osteoporosis, you may need a supplement.

Sleep

Calcium can help you fall asleep naturally. The mineral contains tryptophan, an amino acid that the body uses to produce melatonin, a natural hormone that helps induce and maintain sleep, reports the National Sleep Foundation. Research shows that low levels of calcium are associated with sleep disorders, including the lack of a deep REM phase, according to Medical News Today. When calcium levels are inadequate, you may wake up shortly after falling asleep and have difficulty going back to sleep.

Bone loss

Research suggests that taking calcium before going to bed can help reduce bone loss. A study published in the June 2005 issue of "Journal of the Medical Association of Thailand" found that postmenopausal women who took calcium supplements before bed had lower levels of bone loss compared to women who took the supplements after breakfast or dinner. While the results are promising, the research is in conflict and additional studies are needed to validate these results.

Mineral deficiency

Taking calcium supplements before going to bed can help reduce your risk of mineral deficiency. If you have low levels of zinc, magnesium or iron, a calcium supplement during the day can interfere with the absorption of these minerals. If you take calcium supplements at night instead of meals, time can help reduce possible interactions.

Considerations

Some calcium supplements are better absorbed with food. If you are taking calcium carbonate, take it with a meal, since stomach acid helps absorb the mineral. It is better absorbed in amounts of no more than 500 milligrams. Take calcium supplements during the day so that your body can absorb as much, while reducing side effects such as bloating, gas or constipation.

Video Tutorial: Take a Spoonful of This before Bed to Flush Intestinal and Liver Toxins While You Sleep.

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