Complementary to L-Methylfolate for Mood and Sleep
Supplement manufacturers often pair magnesium and calcium together in nutritional supplements. These two nutrients are not only synergistic in their functions, but also both essential and commonly lacking in the typical modern diet. Taking a calcium magnesium supplement can fill two nutritional gaps with one capsule.
It has been estimated that nearly half of the adults in the US are consuming less than the recommended amount of magnesium in their daily diet [1]. Proper calcium balance is a result of several factors including dietary choices and vitamin D status. In the US, those at higher risk of calcium insufficiency include older/elderly adults, teenagers, vegans, minorities, and those who are overweight [3].
Calcium does play a central role in bone health, but has so many other important functions in the body. It also plays essential roles in muscle, nerve, and heart health. Magnesium is an important puzzle piece in achieving a calm mood and restful sleep.
Why take Magnesium with Calcium?
Magnesium is essential for the absorption of calcium, the formation of bone, and impacts the activity of the parathyroid hormone (a regulator of calcium homeostasis) [4]. Because we store 60% of the body’s magnesium in bone, when serum levels are low, we pull magnesium out of bone storage when we need it for other biological functions (much like calcium). When magnesium levels are adequate, it helps keep dissolved calcium available in the blood for distribution throughout the body, supporting healthy bone structure. It stops excess calcium from being deposited unevenly in the internal organs [5].
Magnesium also stimulates a hormone called calcitonin. Calcitonin helps to preserve bone structure by drawing calcium from the blood back into bones in support of normal bone density and proper calcium balance in other tissues[5].
Can Magnesium help with sleep?
Aside from its musculoskeletal benefits, magnesium also promotes deep, restorative sleep. Insufficient magnesium may be a factor in occasional sleeplessness. The mechanism of magnesium’s effects on sleep is related to its role as a regulator of the parasympathetic nervous system. This is the system responsible for promoting calm and relaxation [7]. It also helps to regulate melatonin [8] and GABA, the neurotransmitter responsible for quieting the nervous system [9].
Magnesium is involved in over 300 biochemical reactions in the body. This includes protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It helps to maintain the regularity of the heartbeat and supports a healthy cardiovascular system [10].
Maintaining adequate magnesium levels in the body is not only essential for the proper circulation and distribution of calcium but also for the activation of vitamin D so that it can facilitate calcium absorption [5].
Vitamin D is yet another vitamin that can play a role in a healthy, balanced mood during the day, and restful sleep at night [11].
References
- https://academic.oup.com/nutritionreviews/article/70/3/153/1903971
- https://www.nature.com/articles/srep10974
- https://www.tandfonline.com/doi/abs/10.1080/07315724.2013.839905
- https://www.mdpi.com/2072-6643/5/8/3022
- https://www.nutraceuticalsworld.com/contents/view_breaking-news/2011-09-14/magnesium-is-key-to-calcium-uptake
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
- https://europepmc.org/article/med/12030424
- https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=eedfae3cf0c82f37ee0fbf544d93d5aa60e20997
- https://pubag.nal.usda.gov/catalog/1148634
- https://link.springer.com/article/10.1007/s11010-009-0358-0
- https://www.sciencedirect.com/science/article/pii/S1087079220301222