Valerian Root For Anxiety Dr Oz

Valerian Root For Anxiety Dr Oz

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Valerian Root For Anxiety Dr Oz

Do I get enough magnesium?

One Way of assessing your magnesium status is to simply contact your Health care provider and ask detailed magnesium testing. Yet magnesium evaluation is typically done using blood chemical testing, and these tests may be misleading. Only 1 percent of magnesium from the body is actually found in blood, and only.3percent is found in blood serum, therefore clinical blood serum testing might not successfully identify magnesium deficiency.

What to do?


Fortunately, it's possible to get a sense of where your ingestion may lie |} By simply asking yourself a few questions about the way you live, and watching for specific signs and signals of low sodium levels.

Discover how to read your hints below, and Learn What you can do to ensure Magnesium balance and good health. these questions, you might be at risk for low calcium consumption. |} {

|} Do you drink carbonated drinks on a regular basis?

Most dark colored sodas contain phosphates. These substances really bind With magnesium within the digestive tract, rendering it unavailable to the body. So even when you're eating a balanced diet plan, by drinking soda with your foods you're flushing out magnesium out of your system. 4 5 6

The average consumption of carbonated drinks today is greater than ten times What it was in 1940. 7 This skyrocketing increase is accountable for the two decreased calcium and magnesium availability in the body. {8 9

|} Do you eat pastries, desserts, cakes, candies or other sweet foods?

Refined sugar Isn't only a zero magnesium product but it also induces the Body to excrete magnesium through the kidneys. The process of producing refined sugar from sugar cane removes molasses, stripping the magnesium content entirely. |}

And glucose does not just function to decrease magnesium levels. Sweet foods are Called nutritionists as"anti-nutrients". |} Anti-nutrients like sweets are foods which replace whole nutritious foods from the diet, yet really consume nutrients when digested, causing a net loss. Because all foods need vitamins and minerals to be consumed as a way to power the process of digestion, it's important to choose foods which"back" vital nourishment, and then a few.

The sweet foods and processed baked products you have in your daily diet, the More likely you're deficient in magnesium and other nutrients that are essential. {

|} Do you experience a lot of stress in your daily life, or maybe you have recently had a major medical procedure such as surgery?

Both physical and emotional stress may be cause of magnesium deficiency.


Stress may be cause of magnesium deficiency, and a lack of magnesium tends |} To magnify the stress response, worsening the problem. In studies, adrenaline and cortisol, byproducts of the"fight or flight" reaction related to stress and anxiety, were correlated with decreased magnesium. 10

Because stressful conditions demand more calcium usage by the body, all Such conditions can cause lack, including both psychological and physical types of stress such as wounds, surgery, and chronic illness. {

|} Do you drink coffee, tea, or other carbonated beverages every day?

Magnesium levels are controlled in the body in large part from the kidneys, Which filter and excrete excess magnesium and other minerals. But caffeine causes the pancreas to release additional magnesium regardless of body position.

Should you drink caffeinated beverages such as coffee, soda and tea frequently, Your risk for magnesium deficiency is increased. |} {

|} {Do you choose a diuretic, heart medication, asthma medication, birth control pills or estrogen replacement therapy? |}

The effects of specific drugs have been shown to reduce magnesium levels in The body by increasing magnesium loss through excretion from the kidneys.

See also:

For an entire list of the specific drugs that could affect magnesium levels, read our post, Causes of a Lack of Magnesium. {
|} {Do you drink more than seven alcoholic drinks each week? |}

The Impact of alcohol on magnesium levels is like the impact of Diuretics: it lowers magnesium available to the cells by increasing the excretion of magnesium from the kidneys. In research, the clinical magnesium deficiency was found in 30% of alcoholics. 11

Increased alcohol intake also contributes to diminished efficiency of this Digestive system, as well as vitamin D deficiency, each of which may give rise to low magnesium levels. {12

|} Do you take calcium supplements with no magnesium or calcium supplements with magnesium in under a 1:1 ratio?

Studies have shown that if magnesium intake is reduced, calcium Supplementation can decrease magnesium absorption and retention. 13 14 15 And, whereas calcium supplementation may have negative effects on magnesium amounts, magnesium supplementation really improves the body's utilization of calcium. 16


Though many reports indicate taking calcium to magnesium in a 2:1 ratio, this |} Figure is mostly random. The ideal ratio for any individual will vary based on current conditions as well as risk factors for lack .

However, several researchers now support a 1:1 calcium to magnesium ratio For improved bone support and decreased risk of disease. That is due not only to the higher signs pointing to widespread magnesium deficiency, but also concerns over the risk of arterial calcification when low magnesium stores are coupled with high calcium intake.

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According to mentioned magnesium researcher Mildred Seelig:|}

The body will retain calcium when within an magnesium-deficient state. Extra Calcium intake in such a time can cause an abnormal rise of calcium levels within the cells, including the cells of the heart and blood vessels... Given the delicate balance required between calcium and magnesium in the cells, so it is best to make sure magnesium is sufficient if you're taking calcium supplements." {17

|} Do you encounter any of the following:

Anxiety? {
Times of hyperactivity?
|} {
Difficulty getting to sleep?
|} {
Difficulty staying asleep?

The above symptoms could be neurological signs of magnesium deficiency. Adequate magnesium is necessary for nerve conduction and is also related to electrolyte imbalances which affect the nervous system. Low magnesium is also connected with character changes and sometimes depression.

Read more:

For a complete list of these signs of magnesium deficiency, read our post, Symptoms of Vitamin . {
|} {Do you encounter any of the following:

Painful muscle spasms? |} {
Muscle cramping?
|} {
Facial tics? {
Eye twitches, or involuntary eye movements?
|} {

Neuromuscular symptoms such as these are among the classic signs of a |} Possible magnesium shortage.

Without magnesium, our muscles are in a constant state of contraction.

Magnesium is an essential element of muscular relaxation, and without it our Muscles would be in a constant state of contraction. deal with. |} As mentioned in the book The Magnesium Factor, both minerals are"either side of a real life coin; they have activities that oppose one another, yet they serve as a group." 18


Chvostek's Sign and Trousseau's Sign are both clinical tests for involuntary |} Muscle moves, and both can indicate either magnesium or calcium deficiency, or both. In fact, magnesium deficiency might actually seem as calcium deficiency in testing, and among the initial recommendations on getting low calcium evaluation results is magnesium supplementation.

Read more:

For a complete list of those conditions associated with magnesium deficiency, read our post, Symptoms of Vitamin .
To Find out More about the role of calcium in muscular function, visit How Magnesium Functions in the Body. {
|} Can you answer yes to any of the above questions and are also age 55 or older? |}

especially vulnerable to low magnesium status. |} It's Been proven that aging, stress and illness all contribute to increasing magnesium requires, yet most older adults really take in less magnesium from food resources compared to if they were younger.

Additionally, magnesium metabolism may be less effective as we grow old, as Affects the GI tract and kidneys contribute to older adults consuming less and keeping less magnesium. 19

If you are above 55 and also showing lifestyle signs or symptoms associated with Low magnesium, it's particularly important that you work to improve your calcium consumption. When body stores of magnesium operate low, dangers of overt hypomagnesaemia (magnesium deficiency) grow significantly.

How can you know for certain if you have a lack? {

Magnesium's effect is so crucial and far reaching that symptoms of its own |} Absence reverberate throughout the human body's systems. {This makes signs of its lack hard to pin down with complete precision, even for cutting edge researchers. |} Doctors Pilar Aranda and Elena Planells noted that this difficulty in their report at the International Magnesium Symposium of 2007:


The clinical manifestations of magnesium deficiency are difficult to define |} Because depletion of this cation is related to significant abnormalities in the metabolism of many enzymes and elements. If prolonged, inadequate magnesium intake might be liable for symptoms attributed to other ailments, or whose causes are unknown."

Among researchers, magnesium deficiency is known as the silent epidemic of Our instances, and it's widely acknowledged that definitive testing for deficiency remains elusive. {Judy Driskell, Professor, Nutrition and Health Sciences at the University of Nebraska, refers to this"invisible deficiency" as chronic latent magnesium deficiency, also clarifies:


Normal plasma and serum magnesium concentrations have been found in Individuals with low magnesium in [red blood cells] and tissues. |} Yet attempts to discover an index of subclinical magnesium status have not yielded a cheap one that's been well validated." 20

However while the identification of magnesium deficiency may be uncertain, its Significance is undeniable.


Magnesium activates over 300 enzyme reactions in the body, translating to |} Tens of thousands of biochemical reactions happening on a constant basis every day. Magnesium is crucial to nerve transmission, muscle contraction, blood coagulation, energy generation, nutrient metabolism and bone and cell formation. |}

Contemplating these diverse and sour effects, and of course the Cascading effect magnesium levels have on other important minerals such as potassium and calcium, 1 thing is clear -- long duration low magnesium intake is something to be avoided.

What can you do to increase magnesium intake?

The more your intake stays low, the greater likelihood your bodily stores Will be diminished, leaving you vulnerable to some of the troubling side effects of long term deficiency. Based on Dr. Carolyn Dean, M.D., N.D., and specialist on magnesium therapy, sufficient magnesium may enhance heart health, prevent stroke and obesity, and enhance mood and memory.

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If you answered no to All the above questions, you may be able to rely on High food sources of magnesium, such as those described in our post on Magnesium at the Diet.

However for a Lot of People, especially those with ailments And symptoms related to reduced magnesium, lively magnesium supplementation could be a crucial element of returning to good health.


In her book, The Magnesium Miracle, Dr. Dean notes that achieving |} Adequate magnesium is notoriously hard, saying:

I'm convinced that to get enough magnesium today, You Have to take Supplements" 21

One of the Very Best ways to improve your magnesium levels is to combine A wholesome diet using transdermal magnesium. |}

Many of the factors that contribute to reduced magnesium shops Are caused by inefficiencies of the GI tract. By delivering magnesium via the skin directly to the cells, topical magnesium products bypass lots of the problems connected with reduced magnesium absorption.

In older adults, decreased gastric acid amounts in the Digestive system might be a factor in decreased nutrient accessibility. Hydrochloric acid supplements might be used with magnesium to fight this problem; nonetheless a more straightforward and less costly option is the usage of magnesium supplements. Magnesium chloride was proven to possess a high bioavailability, while simultaneously giving the chloride necessary for healthy digestion and vitamin and mineral absorption.

Magnesium researcher Mildred Seelig has known as magnesium"the silent Ability of our hearts and arteries" and"necessary for life". |} complete health". |}

In Case You Haven't heard much about magnesium and its importance to good health, Now's the time to learn. And when it's something you've always meant to check into, now is the time to take action!


Leg cramps Are reported in around 60 percent of adults and 7% of children.1 They're troublesome and can cause severe pain and sleep disturbance,2 and residual pain sometimes occurs in the affected muscles following cramping.3 Up to 20 percent of people who complain of leg cramps have symptoms daily that are severe enough to require medical intervention.1Currently no treatments for leg cramps are proven to be secure and effective1 however there's a clear demand for treatment choices.

Quinine has Been commonly used to treat leg cramps however TGA approval for this indication was withdrawn in 2004 following reports of an increased risk of thrombocytopenia and 4 related deaths in Australia.4

Since Magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps.2,5Thus magnesium supplements are usually recommended to prevent cramps. Does the evidence support using magnesium for this indication?

Exercise points

Differentiating leg cramp from different conditions can be hard, the expression'cramp' may be used to describe a variety of pain types. {
When choosing a medical history, think about factors that might account for leg cramp (peripheral vascular disease or motor neurone disease) as well as drug causes (calcium-channel blockers, angiotensin II-receptor antagonists and diuretics). |}
Whilst magnesium deficiency has been proposed as a cause of leg cramps, there's not any evidence that magnesium supplements offer a clinical benefit other than for pregnancy-related leg cramp.
Consider the capacity for development of hypermagnesaemia in patients taking magnesium supplements, especially in older people and people with kidney disease. {
Magnesium interacts with bisphosphonates and tetracycline antibiotics and needs to be taken 2 hours before or after these medications. |}
Do not prescribe quinine pills for leg cramps. The effectiveness of quinine in preventing cramp is restricted and can be outweighed by the risk of severe thrombocytopenia, which might be deadly.
Consider non-pharmacological interventions for cramps such as stretching.

Diagnosis: focus on treatable causes

Differentiating Leg cramps from some other conditions in older people can be hard, the expression'cramp' may be used to describe a variety of pain types. {Consider other causes such as restless legs syndrome, nocturnal myoclonus, myopathic and neuropathic conditions.3


When taking A patient's medical history include a review of medications and medical conditions.1 Consider other factors which might contribute, such as peripheral vascular disease or motor neurone disease. Potential drug causes of cramp include calcium-channel blockers, angiotensin II-receptor antagonists and diuretics.3 Lately, the calcium-channel blockers diltiazem and verapamil have been assessed for treating muscle cramp in older people, however the trials were small and of poor quality.6,7


Physical Examination rarely identifies leg cramps since they're involuntary, unpredictable, and usually occur at nighttime. But findings on evaluation may indicate a potential underlying medical cause (i.e.peripheral vascular disease).1,5

There aren't any Routine blood tests recommended for the identification of muscular cramps and there is not any proven association with electrolyte abnormalities.8

The third Trimester of pregnancy is frequently related to leg cramps, although it is hard to differentiate between pregnancy as the primary cause and venous insufficiency.9 Despite the high incidence of leg cramps in pregnancy, there has been minimal research in this region.

Do not use quinine pills for leg cramp

Treatment With quinine was ordinary until its withdrawal as an indication in 2004. The withdrawal was a consequence of 198 reports of thrombocytopenia related to quinine usage (since 1972), including 4 deaths.4 Quinine was withdrawn at a similar period in the US and afterwards, in 2006, the US FDA Federal Register alerted consumers to the issues surrounding off-label usage, reporting 665 serious adverse events including 93 deaths since 1969.10 Despite this, off-label usage still continues both here4 and abroad.

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Magnesium cure for leg cramps

Proof is missing except for pregnancy-associated cramps

The Effectiveness and security of magnesium was established for eclampsia and pre-eclampsia, arrhythmia, severe asthma, and migraine.11 There is some evidence for effectiveness of magnesium supplementation in treating leg cramps in pregnant women but not to different people.2,12

A recent Systematic review evaluated the impact of magnesium versus placebo for the treatment of nocturnal leg cramps and found that the overall effect of magnesium to be insignificant.2 Seven trials were included, one assessed calcium extract versus placebo and the remainder assessed oral magnesium therapy but dose and frequency of therapy varied between all studies.

A Sub-analysis of three of those studies involving only pregnant women showed a substantial difference between the magnesium and placebo groups at the median number of leg cramps experienced per week.2 However the studies simply contained a few participants (n=361 in total and n=198 from the subgroup analysis), and consequently was underpowered to detect meaningful differences between classes. Additionally selection bias could have affected results as participants were included in the study whose leg ailments might have been confused with disorders known to be related to magnesium deficiency (i.e. restless leg syndrome).

Another Recent systematic review evaluated a further seven studies in patients with leg cramp treated with magnesium.12 The elemental magnesium dose given varied between studies. The populations included 322 mostly older patients and 202 women with pregnancy-associated leg cramps. |} After four weeks of treatment, differences in percentage change from baseline of cramps each week between magnesium and placebo groups were small and not statistically significant.

The writers Concluded that magnesium is unlikely to offer a meaningful benefit in reducing the frequency or severity of idiopathic leg cramps at older people.12 The next review also contained three additional studies on pregnant girls; although a meta-analysis was not possible with these, results from the individual studies were considered and found to be mixed. One study discovered calcium decreased cramp frequency and pain while another two found no benefit.12 Although two of those studies were similar in design and setting,13,14 their outcomes were distinct; this could have been because one of these studies lacked baseline measurement of cramp frequency. If cramp frequency before intervention was not comparable between participants in those studies, it is not appropriate to evaluate the number of cramps experienced throughout the treatment period.

Oral magnesium supplementation is well tolerated

Both {Meta-analyses found that magnesium is well taken with the most frequent adverse effects affecting the gastrointestinal tract (diarrhoea, nausea, vomiting, flatulence and constipation).2,12


Moderate-to-severe {And symptomatic hypermagnesaemia is usually due to excessive supplemental intake of magnesium (e.g. as antacids, enemas or by intravenous infusion), most frequently in patients with kidney impairment. |} Be aware of the most typical clinical features of moderate-to-severe hypermagnesaemia that are usually neuromuscular (e.g. loss of deep tendon reflexes, muscular paralysis, gloomy alert state and respiratory depression). nausea, anorexia, skin flushing, hypotension, bradycardia/heart block and cardiac arrest.15


When Contemplating magnesium supplements, make sure patients choose a product comprising magnesium only. Some magnesium supplements have been combined with potassium and might contribute to hyperkalaemia in people taking ACE inhibitors or other medications that cause potassium retention.3 Consider assessing liver function in people using medications that may impair or adversely affect kidney function16 and watch for signs of toxicity.15

Other remedies

Small studies Have shown some benefit from other medications including diltiazem, gabapentin and vitamin B complex but none may be recommended for muscular cramps due to the inadequate quality of evidence.6,17-19 Multivitamins and sodium supplementation also have shown benefit in preventing cramps in pregnant women, although think about the potential risk of hypertension using sodium supplementation.9 Australian guidelines recommend calcium supplements for leg cramps at elderly women according to case reports but also highlight there are no controlled trials to support its usage.20 Paracetamol can be handy to handle residual muscle pain following cramping.3

Non-pharmacological therapy

Passive Stretch and massage of the affected muscle can relieve cramp and stretching the calf muscles every day has been recommended to stop cramp.21 Although there is not any clinical trial evidence to support these measures, anecdotal evidence suggests they could be effective and the risk of adverse effects is reduced.

Advice for patients


Magnesium interacts with other medications |}


Magnesium significantly reduces the absorption of oral bisphosphonates and tetracycline antibiotics and might lower their activity. |} {
Advise patients to ensure they take these medications at least 2 hours before or after taking a magnesium supplement.22 |}

Median Number of leg cramps experienced per week: Difference = 0.807 (CI 0.015 to 1.207)
Difference In percentage change from baseline of cramps per week: Difference = --3.93percent (CI |} --21.12percent to 13.26percent )