Calcium Magnesium Ratio For Sleep

Most experts recommend a 2 1 calcium to magnesium ratio.

Calcium magnesium ratio for sleep.

Magnesium and calcium are my top recommended sleep promoting nutrients. Magnesium can also help insomnia that s linked to the sleep disorder restless leg syndrome. The commonly agreed upon ratio of 2 1 calcium to magnesium found in many supplements traces back to french scientist jean durlach 6 explains dean who stipulated the 2 1 ratio as an outermost not to be exceeded level when considering calcium intake from all sources food water and supplements. On the other hand a high magnesium low aluminum diet has been found to be associated with deeper less interrupted sleep.

In other words if you take the recommended daily allowance rda of 1 000 mg per day of calcium you should take 500 mg per day of magnesium. Optimal supplemental forms and doses for better sleep insomnia plus top food sources. Research indicates supplemental magnesium can improve sleep quality especially in people with poor sleep. Most calcium and magnesium supplements follow this ratio.

Sleep sleep disorders. So if you take 500mg of calcium you should also take 500mg of magnesium. That s why skin friend pm contains a 1 1 ratio of calcium and magnesium for optimal alkalising effects and for absorption. Because magnesium and calcium work so closely together it s important to take them in the correct amounts.

Studies show that it is best to not consume more than 500 mg of calcium at a time so split up your dose or consume calcium in foods which naturally spreads it out it up throughout the day. Glycine skin friend pm also contains glycine which has been found to further improve sleep quality. This was proven in a study done by james penland at the human nutrition research center in north dakota. A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep in a breakthrough analysis study from the american journal of clinical nutrition margaret seelig m d.

A rule of thumb often used is a ratio of one part calcium to one part magnesium. It s important to note that a balanced ratio of calcium and magnesium is important to overall health and these two minerals should be taken together for best results. It s important to note that a balanced ratio of calcium and magnesium is important to overall health and that these two minerals should be taken together in a two to one ratio twice as much calcium as magnesium for best results.