I take 500mg calcium citrate and 250mg magnesium oxide, twice a day. I like the NOW BRAND in powdered form. All supplements are not created equal so these are the ones that work for me. In order to absorb the calcium, you must take vitamin D. I take 5000iu a day of SPRING VALLEY, WALMART BRAND... I suffered for years but now I've been fine for about a year. After a while I cut down to taking the cal/mag once a day. They can make you tired so take them at night. I use to have sleeping problems too but this puts me right to sleep with no side effects.