top of page
Search

Calcium and Magnesium: Quiet Minerals That Shape Your Calm, Sleep, and Steady Energy

If you feel wired at night, tense during the day, or drained by mid afternoon, you are not alone. I see this pattern in clients all the time. It often has more to do with the minerals that calm your system, along with the, usually more known about, external stressors.


Calcium and magnesium do far more than keep bones and muscles healthy. They help your nervous system settle, support deep sleep, and keep your blood sugar steady. When they are low or poorly used, everything feels harder than it should when these minerals are low.


The Problem Most People Don’t Know They Have With Calcium & Magnesium

People assume how well they eat directly reflects their body's internal mineral levels. This isn't the whole picture. The real issue is usually poor utilisation. Stress (perceived or tangible), gut irritation or low stomach acid, caffeine, alcohol, and blood sugar swings pull these minerals away from the places they are meant to work. Even with a reasonable diet, your system can fall behind.


Having a wide & varied diet is the foundation to good health, yes indeed! But it's also about helping your body use what's going in.


What Low Levels Feel Like Day to Day

You might notice:

  • Trouble falling asleep or being a 'light sleeper'

  • Irritability or feeling on edge, especially when resting

  • Muscle tension, twitching, tight jaw, or restlessness

  • Energy dips, especially mid afternoon

  • Feeling wired and tired at the same time

  • Blood sugar swings, inconsistent mood and energy

  • A constant stat of urgency, a sense that your system is running too fast


Energetically, it can feel like your inner volume is turned up. Even in a quiet room, your body stays alert.


If you see yourself in these patterns, I created the free Easy Sleep and Steady Energy PDF to help you start easing these symptoms right away. It includes simple recipes, nervous system techniques, and steps that support healthy mineral use. You can download it today on the website (pop up window on homepage).


What Causes Levels to Drop

Here are the most common patterns I see:

  • Low stomach acid that limits absorption

  • Chronic stress that burns magnesium fast

  • Gut inflammation

  • High caffeine or alcohol intake

  • High sugar intake that disrupts mineral balance

  • A nervous system stuck in fight or flight that pulls calcium out of tissues


Your body is not failing. It is reacting to your environment and trying to communicate with you at the same time, by showing you what needs support.


How to Rebalance Calcium & Magnesium From the Root

Functional and Practical Habits

These help your body absorb and actually use these minerals.

  • Slow down your meals to support digestion.

  • Keep caffeine to mornings only, at least 60 mins after breaky.

  • Add a small amount of healthy fat to meals to help transport minerals.

  • Support steady blood sugar by always pairing carbs with fiber, fat and protein.

  • Choose alcohol free nights more often than not.


Energetic and Nervous System Supports for Busy People

These take less than two minutes and make a real difference.

  • Place both feet on the floor when getting out of bed, inhale for four seconds, exhale for six. Repeat 3-5 times.

  • At night, lie flat on the floor for one minute before getting into bed, and let your muscles sink down.These signals tell your system it is safe to settle, which improves mineral utilisation and sleep.


Calcium and magnesium-rich foods: almonds, leafy greens, chia seeds, pumpkin seeds, and white beans, supporting anxiety reduction, sleep enhancement and blood sugar regulation
Calcium and magnesium-rich foods: almonds, leafy greens, seeds, and beans supporting anxiety reduction, sleep enhancement, and blood sugar regulation.

Whole Food Plant Based Sources (Not Fortified)

Calcium

  • Tahini

  • Almonds

  • Bok choy

  • Kale

  • Chia seeds

  • White beans


Magnesium

  • Pumpkin seeds

  • Cashews

  • Spinach

  • Black beans

  • Quinoa

  • Avocado


Simple Combinations

  • Tahini dressing over kale and quinoa

  • Chia pudding with almonds

  • Black bean and avocado bowl

  • Spinach, white bean, and lemon soup

  • Pumpkin seed and cashew trail mix


These foods are gentle and easy for the body to use. When paired with steady habits, they rebuild levels over time in a way your nervous system loves.


Bringing It All Together

You do not need a complicated plan to improve your calcium and magnesium levels.

You need consistent, simple steps that help your body absorb and use the minerals that support calm, deep sleep, and steady energy.


If you want to fast track your progress and understand exactly what your body needs, you can have your minerals mapped out in a personalised Body Blueprint™.


 
 
 

Comments

bottom of page