Insomnia and Nutrition – Vitamins and Supplements
Deficiencies in certain vitamins, minerals, amino acids and enzymes may disrupt sleep.
Calcium, magnesium, B vitamins, folic acid and melatonin deficiencies may impair sleep.The following are specific nutritional supplements known to aid sleep:
Calcium, especially when contained in food, has a sedative effect on the body. A calcium deficiency in the body causes restlessness and wakefulness. For adults, a dose of approximately 600 milligrams of liquid calcium have been shown to have a relaxing effect.
Magnesium, in doses of approximately 250 milligrams, can help induce sleep. Magnesium deficiency is responsible for nervousness that prevents sleep.
Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer’s yeast.Dosage: 1,000 mg daily.
If you are having your sleep disturbed by leg cramps it is important to know that the lack of calcium and magnesium can cause leg cramps during the night.
Calcium and magnesium produce soothing effects on the brain. They are essential for normal sleep.
Calcium and magnesium taken 45 minutes before bedtime have a tranquilizing effect. Use a 2:1 ratio, such as 500 mg of calcium and 250 mg of magnesium in tablet or capsule form.