Insomnia Due to Calcium Deficiency?

Insomnia is a common condition nowadays caused by various factors and significantly impacts both health and mental well-being. Some current studies also suggest that calcium deficiency can lead to insomnia. Let’s explore the issue of insomnia caused by calcium deficiency through the following article.

1. The Role of Calcium in the Body and Sleep

Before examining whether calcium deficiency causes insomnia or how it does so, let’s understand the role of calcium in the body and sleep.

Calcium is one of the most abundant minerals in the body. It is necessary for building and maintaining strong bones and is also essential for maintaining healthy communication between the brain and other parts of the body. Calcium plays a role in muscle movement and cardiovascular function.

Calcium is found in many natural foods, and manufacturers often add calcium to certain products. Additionally, there are specific foods that help supplement calcium.

1.1 The Role of Calcium in the Body

Calcium plays various essential roles in the body, including:

• Bone Health

Approximately 99% of the calcium in the human body is found in the bones and teeth. Calcium is crucial for the development, growth, and maintenance of strong bones. It contributes to bone development in children. Even after growth stops, calcium helps maintain bone strength and slows down the loss of bone density, a natural part of aging. Postmenopausal women may experience higher rates of bone density loss compared to men or younger individuals, increasing their risk of osteoporosis. Doctors may recommend calcium supplements for them.

• Muscle contraction

Calcium regulates muscle contraction. When a nerve stimulates a muscle, the body releases calcium, which helps the proteins in the muscle perform the contraction. When calcium is pumped out of the muscle, the muscle relaxes.

• Cardiovascular system

Calcium also plays a crucial role in blood clotting. The clotting process is complex and involves several steps, including various chemicals, with calcium being one of them. Calcium is involved in the functioning of the heart muscle. It helps relax the smooth muscle surrounding blood vessels. Many studies have shown that higher calcium intake might be related to lower blood pressure.

• Other roles

Calcium is a cofactor for many enzymes. Without calcium, some essential enzymes cannot function effectively. Research also indicates that adequate calcium intake may lead to:

• Reduced risk of conditions related to high blood pressure during pregnancy
• Lower blood pressure in younger individuals
• Lower blood pressure in those whose mothers consumed adequate calcium during pregnancy
• Improved cholesterol levels
• Reduced risk of colon polyps, a type of non-cancerous tumor

1.2 The Role of Calcium in Human Sleep

Many people wonder about the role of calcium in sleep and whether calcium deficiency causes insomnia, and if so, how it does.

Calcium is directly related to our sleep cycles. In a study published in the European Journal of Neurology, researchers found that calcium levels in the body are higher during some of the deepest stages of sleep, such as the rapid eye movement (REM) stage. The study concluded that sleep disorders, particularly the absence of deep REM sleep or interrupted REM sleep, are associated with calcium deficiency. Normal sleep recovery is achieved once calcium levels in the blood return to normal.

2. Why Does Calcium Deficiency Cause Insomnia?

Many people wonder if “calcium deficiency causes insomnia” or “calcium deficiency leads to sleep disturbances.” The answer is yes. Current research suggests that insomnia due to calcium deficiency can occur. So, why does calcium deficiency lead to insomnia, and how does it affect sleep?

Recent reports have indicated that calcium is involved in regulating sleep, particularly concerning non-rapid eye movement (NREM) sleep. Slow-wave oscillations in the cortex are mediated by calcium fluctuations and intracellular potentials during sleep. The synchronized and rhythmic changes between depolarization and hyperpolarization potentials drive the primary activity of cortical neurons during NREM sleep.

Additionally, calcium signals regulate the duration of NREM sleep by controlling slow-wave activity. Moreover, another study found that calcium levels are related to sleep latency. Overall, calcium levels could be a significant contributing factor in regulating the sleep-wake cycle.

Calcium also aids the brain in using the amino acid tryptophan to produce the sleep-inducing hormone melatonin. This explains why dairy products, which contain both tryptophan and calcium, are among the top sleep-promoting foods.

Furthermore, vitamin D plays a role in helping the body absorb calcium. Recently, there is a hypothesis that vitamin D might also contribute to sleep regulation. Vitamin D receptors (VDR) are expressed in brain areas related to sleep-wake regulation, including the bed nucleus of the stria terminalis, the thalamic reticular nucleus, the central nucleus of the amygdala, and the dorsal raphe nucleus. Additionally, vitamin D deficiency is linked to common global sleep disorders. Recent studies have reported that vitamin D deficiency is associated with reduced sleep duration and lower sleep efficiency. Some studies also suggest that vitamin D supplements improve sleep quality, indicating that insufficient vitamin D intake may contribute to sleep problems.

3. How to Supplement Calcium to Reduce Insomnia

After understanding that calcium deficiency can cause insomnia, we recognize the crucial role of calcium in overall health and sleep quality. Therefore, if you are experiencing symptoms of calcium deficiency affecting your body or insomnia caused by low calcium levels, it is essential to supplement calcium to improve symptoms and enhance health. Methods to supplement calcium and alleviate insomnia include:

3.1 Supplementing with Calcium-Rich Foods

Calcium can be absorbed from a variety of foods and beverages. Rich sources of calcium include yogurt, milk, and fortified dairy alternatives such as soy milk, sardines, salmon, cheese, tofu, leafy green vegetables like broccoli, collard greens, watercress, and kale, many breakfast cereals, fruit juices, nuts, especially almonds, sesame seeds, and chia seeds, legumes and grains, cornmeal, and corn bread.

Some dark green vegetables, such as spinach, contain calcium. However, they also have high levels of oxalic acid, which can reduce the body’s ability to absorb calcium according to research.

3.2 Calcium Supplements

There are various types of calcium supplements available. A doctor can recommend the best option based on individual needs and preferences, any existing medical conditions, and whether the person is taking any medications.

Elemental calcium is the pure mineral, but calcium in its natural form is found with other compounds. Supplements may contain different ratios of calcium compound to elemental calcium. For example:

• Calcium Carbonate: This type contains 40% elemental calcium. It is widely available, relatively inexpensive, and convenient. It should be taken with food as stomach acid helps with absorption.
• Calcium Lactate: This type contains 13% elemental calcium.
• Calcium Gluconate: This type contains 9% elemental calcium.
• Calcium Citrate: This type contains 21% elemental calcium. It can be taken with or without food and is beneficial for people with digestive disorders, low stomach acid, or certain absorption issues.

Individuals using calcium supplements should consult their doctor to determine if supplementation is needed and follow the recommended dosage. It is best to take supplements with food to maximize absorption and minimize potential side effects.

In addition to dietary sources of calcium, intravenous supplementation is one of the fastest and most effective methods to address calcium deficiency causing insomnia.

In summary, there are many causes of insomnia, and calcium deficiency is one of them. Therefore, if you are experiencing insomnia possibly due to a lack of calcium or have symptoms that suggest calcium deficiency, supplementing with calcium through diet, supplements, and other methods is essential to improve sleep and enhance overall health.

References: medicalnewstoday.com, ncbi.nlm.nih.gov