Calcium is a natural sleep aid that can help you fall asleep and stay asleep. This mineral contains tryptophan, an amino acid that the body uses to produce melatonin, a natural hormone that helps induce and maintain sleep.
Low calcium levels are linked to disrupted sleep patterns. When calcium levels are inadequate, you may wake up shortly after falling asleep and have difficulty falling back asleep.
Taking a calcium supplement before bed may help reduce the risk of mineral deficiency.
Calcium helps form bones and teeth and is essential for nerve, enzyme, heart, muscle and blood clotting function. Inadequate intake of this mineral can lead to premature bone loss, which can lead to weak bones and an increased risk of fractures in older adults.
The U.S. National Institutes of Health recommends that adults ages 19 to 50 consume 1,000 milligrams of calcium per day, while adults 51 and older should consume 1,200 milligrams.
Good sources of calcium include dairy products, green leafy vegetables, and salmon or sardines. If you don't get enough calcium from your diet or are at risk of osteoporosis, you may need to take a calcium supplement.
