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Melatonin, Valerian and Magensium for Sleep

Fatigue is characterized by low energy, poor concentration and even aches and pains. If this sounds like you, find out which natural solutions Dr. Mehmet Oz discussed last week on "The Dr. Oz Show."
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Fatigue is a problem affecting countless men and women of all ages. Maybe you first felt fatigued during college exams, or now the stresses of being a parent are really starting wear you down -- whatever the reason, getting a great night's sleep is one of the best ways to help your body rebound.

This was the topic focused on throughout the week on "The Dr. Oz Show." Dr. Mehmet Oz looked at common sleep remedies and how to use them properly. His findings went against what many sleep-deprived consumers believed, but he did provide alternatives to help make that deep, restful night's sleep attainable without turning to prescription sleep aids.

Here's more information on the types of supplements discussed on the show last week:

1. Magnesium
Dr. Oz highlighted this essential mineral as a solution to chronic fatigue. He said an estimated 75 percent of American adults are deficient in magnesium, which supports bone and muscle health, strengthens the immune system, regulates blood sugar and blood pressure and keeps the heart rhythm normal. Magnesium increases the number of available red blood cells which carry oxygen to the body's tissues, where it helps burn calories to generate energy. You can add magnesium-rich foods like spinach and brown rice to your diet, or try a supplement. Aim for 400 to 420 mg per day if you're an adult male and between 310 and 320 mg for an adult female.

2. Valerian Root
Many women who are currently going through menopause or those who are post-menopausal experience difficulty sleeping. Guest Dr. Michael Breus, "The Sleep Doctor," recommended valerian root as a safe, herbal sleep aid. The symptoms of menopause like hot flashes and night sweats, as well as hormonal shifts can make getting a good night's sleep nearly impossible. Valerian root is native to North America, Europe and Asia and has been used for years to calm stress and anxiety to induce sleep by inhibiting certain nerve impulses. You can try a valerian root tea or supplement, but start with a small dose and try it for only a two-week period to reset your sleep cycle.

3. Melatonin
This supplement is one so many people use on a nightly basis in the hope of getting more sleep, however, most aren't using it properly, or shouldn't be taking melatonin at all. According to Dr. Breus, most people are taking several times the recommended amount and for far too long to reap any kind of benefit. This supplement is recommended for individuals who are traveling, doing shift work or for the elderly -- anyone who is adjusting to a new sleep schedule. If this is you, a daily recommended dose is just 1 mg, taken at least an hour before bed, for a period of no longer than two weeks. Speak with your doctor before beginning a melatonin regimen.

If you still can't seem to kick your fatigue, it may be time to speak with your physician.

That's all for this week! Shop for these supplements and more at eVitamins and we'll see you Friday with more supplement advice from Dr. Oz!

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