Taking calcium and magnesium at night
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Summary
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These studies suggest that magnesium intake at night may improve sleep quality and reduce nocturnal leg cramps, although the evidence is mixed regarding its overall effectiveness and impact on sleep duration.
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The Impact of Taking Calcium and Magnesium at Night
Magnesium and Sleep Quality
Magnesium has been shown to play a significant role in sleep regulation. A study from the Coronary Artery Risk Development in Young Adults (CARDIA) found that higher magnesium intake was associated with better sleep quality and longer sleep duration. Participants with the highest magnesium intake were less likely to experience short sleep durations of less than 7 hours. This suggests that magnesium supplementation could potentially improve sleep quality and duration.
Magnesium for Nocturnal Leg Cramps
Magnesium is also commonly used to treat nocturnal leg cramps (NLC). A randomized, double-blind, placebo-controlled study demonstrated that magnesium oxide monohydrate (MOMH) significantly reduced the frequency and duration of NLC episodes and improved sleep quality compared to a placebo. However, another study found no significant difference between magnesium oxide and placebo in reducing NLC frequency, suggesting that the effectiveness of magnesium for NLC may vary.
Magnesium and Insomnia in Older Adults
For older adults, magnesium supplementation has shown promise in improving sleep onset latency and total sleep time. A systematic review and meta-analysis found that magnesium supplementation reduced sleep onset latency by approximately 17 minutes compared to placebo, although the improvement in total sleep time was not statistically significant. Another study indicated that magnesium supplementation increased slow-wave sleep and altered neuroendocrine functions, which are beneficial for sleep quality in the elderly.
Diurnal Variations in Calcium and Magnesium
Calcium and magnesium excretion in the body follows a diurnal rhythm, with lower levels excreted at night. This suggests that the timing of supplementation could influence their effectiveness. Lower excretion rates at night might mean that taking these supplements in the evening could enhance their absorption and efficacy.
Long-Term Benefits of Magnesium
Long-term magnesium intake has been associated with a reduced likelihood of daytime falling asleep, particularly in women. This was observed in a study that followed participants over five years, indicating that consistent magnesium intake could have lasting benefits for daytime alertness and overall sleep quality.
Conclusion
Taking calcium and magnesium at night could offer several benefits, particularly in improving sleep quality and managing nocturnal leg cramps. Magnesium, in particular, has been shown to enhance sleep duration and quality, reduce sleep onset latency, and improve slow-wave sleep in older adults. Additionally, the diurnal variations in calcium and magnesium excretion suggest that nighttime supplementation could be more effective. However, the effectiveness of magnesium for nocturnal leg cramps may vary, and further research is needed to establish definitive guidelines.
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