Vitex / Vitex agnus-castus

Commonly referred to as chaste tree, chasteberry, or monk’s pepper, Vitex has a long use in history and has been widely used medicinally amongst European and North American herbalists. Native to southwestern Europe and western Asia, Vitex is a large shrub that can grow to the size of a small tree, and grows rapidly and abundantly around Central Texas. In spring, it’s a pollinator’s delight with long spikes of purple flowers that turn into fragrant clusters of seeds or “berries” toward the end of summer. The seeds are used in herbal medicine today, but historically the leaves have also been used in medicine and the branches as an alternative to Willow in basketry or for weaving fences. In fact, the name, Vitex, is derived from a latin word meaning “wicker work.”

There were many ancient celebrations around fertility in Ancient Greece and Rome, where young women would carry the branches of Vitex to symbolize their chastity. Eventually it made its way into Christian ritual, and the seeds were given to monks to curb their desire, hence the name monk’s pepper.

Vitex use in herbal medicine dates back to Hippocrates’ time (over 2,500 years ago) for the treatment of hormone imbalances and other gynecological conditions, which it is still used for today. One of the most therapeutic uses of Vitex comes from its ability to normalize female sex hormones, and relieve the symptoms of high estrogen and low progesterone, making it a first choice in helping with PMS symptoms. Multiple clinical studies have proven its efficacy in reducing PMS symptoms when taken over 3-6 months, and Vitex has even become the treatment of choice amongst German gynecologists over prescription medications.

Vitex can also be effective in cases of irregular menstruation, symptoms of endometriosis, regulating ovulation, infertility, and can even help stimulate milk flow in nursing mothers.

Vitex’s use doesn’t stop at women though! Vitex is great in both men and women in all stages of life dealing with hormonal issues, and can be part of formulas for prostate health. For teens, it can be effective in hormonal acne, and can also help with the roller coaster of emotions during puberty.

All Peoples Rx locations carry Vitex in some form. From the single herb in capsules by Gaia, or Medi Herb, to standardized extracts by Integrative Therapeutics. We also carry a tincture made by one of our favorite local Austin herbalists, EZ Herbs. A personal favorite of mine is Gaia’s Vitex Elixir which is a blend of other hormone and liver-supporting herbs. Come on in and chat with a wellness specialist about Vitex!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

Sleep is essential not just for day-to-day alertness and energy, but for long-term health of the brain and body as well. Short-term lack of sleep often causes daytime sleepiness and fatigue, slowed thinking and reaction times, poor memory and attention span, fatigue, more volatile moods with feelings of stress, anxiety, sadness, and irritability. For people who are driving or operating machinery this can be quite dangerous. For people that need to concentrate at work or school, lack of sleep can dramatically reduce productivity and performance.

The body goes into repair mode during deep sleep. The cells clean out waste and repair damage, the liver and kidneys catch up on their detoxification processes, and the digestive system performs several sweeping waves that move bacteria and food residue down the tube. The brain and nervous system also perform these intense clean out and repair activities during deep sleep. During sleep your blood pressure goes down, giving the cardiovascular system a break from its daytime high-pressure state.

We know a lot about the health benefits of sleep, the health risks of not sleeping, the amount of sleep we need, and the amount of sleep Americans are not getting. What we don’t understand well is how sleep actually works. We really don’t know what flips the switch that takes us from conscious to unconscious. We do know certain things that prevent this transition, including stress, anxiety, pain, apnea, allergies or other issues that limit our airway, blood sugar, full spectrum or blue light exposure, high EMF exposure, chronic or acute inflammation, and hormone imbalances (just to name a few).
 

How much sleep do I need?

Babies need 12-17 hours
Children need 10-14 hours
Teens need 8-10 hours
Adults need 7-9 hours
 

Insomnia and sleep deprivation

In the U.S., 70% of adults report insufficient sleep at least one night per month, and 11% report insufficient sleep every night. The CDC estimates that as many as one in three adults don’t get enough sleep. Recent studies have shown that Americans got even less sleep during the pandemic, despite being stuck at home.

There are two main categories of inadequate sleep, or sleep deficiency: insomnia and sleep deprivation.

While there is considerable overlap between these, the root causes are different. Sleep deprivation is defined as inadequate time allocated for sleep either due to obligations or lifestyle choices. Insomnia is the inability to sleep despite having enough time set aside for sleep.

Long-term lack of sleep has been associated with hypertension, heart attack, stroke, obesity, diabetes, depression, anxiety, decreased brain function, memory loss, dementia, weakened immune system, hormone imbalance, and lower fertility rates.
 

What can I do to get more sleep?

Sleep hygiene is essential whether your lack of sleep is caused by schedule or insomnia. Creating rituals for winding down and doing them at the same time every day makes a huge difference in resetting your circadian clock. Some good sleep hygiene habits include:

• Making sure you eat your last meal by 7pm
• Lowering the lights and using blue light filters after sunset
• Having a relaxing bath, or cup of herbal tea an hour before bed
• Getting in bed at the same time (and before 11pm) every night
• Turning off all screens by 9pm or 10pm and having a strict no-screen rule in the bedroom
• Moving electronics out of the bedroom
• Assuring a cool, allergen-free environment for sleeping
• Getting up at the same time (before 8am) every morning and going outside for a short walk

Blue light and melatonin

Our body naturally produces melatonin in response to darkness and naturally eliminates melatonin when exposed to light. One of the most important aspects of sleep hygiene is eliminating full-spectrum, bright, and blue lights after sunset and making sure that we are exposed to bright light first thing in the morning. This “light pulsing” is critical to resetting our circadian rhythm and letting our body know when it is supposed to be sleeping and when it is supposed to be awake.
 

Managing stress, anxiety, and cortisol

Both cortisol and adrenaline are involved in the experience of “fight or flight” we experience during times of stress. Stress and anxiety can be short-term responses to stressful life events, or they can become chronic neuro-hormonal patterns that need to be unwound. High nighttime cortisol can also be triggered by unstable blood sugar.
Herbs like Valerian, Kava, and Passionflower (read more about Passionflower here!) can increase our natural production of the relaxing neurotransmitter GABA. Herbs like these are often the focus of products that can help you fall asleep.

GABA is a neurotransmitter that acts as the “off switch” for our nervous system. For many people, taking GABA directly can be very calming, helping to still the mind, relax muscles, and even reduce mild nerve pain. GABA products I like to recommend are Zen by Allergy Research Group, GABA Calm by Source Naturals, PharmaGABA by Natural Factors. There are also herbal combinations that are calming and can help with the natural release of GABA, like Best Rest by Pure Encapsulations, Deep Sleep by Herbs, Etc., and Sound Sleep by Gaia.

Herbs like Ashwagandha, Holy Basil, Ziziphus (Suan Zao Ren), and Magnolia can all help reduce excessive cortisol levels. These herbs are often the focus of products that can help you stay asleep, like Integrative Therapeutics’ Cortisol Manager, Cortisol Calm by Pure Encapsulations, and SleepThru by Gaia. Seriphos can also help your body eliminate excess cortisol more quickly.

Magnesium (especially glycinate, malate, or taurate forms) is a key cofactor in making many of our relaxing neurotransmitters. It also supports the breaking down of stress chemicals, and helps our muscles relax.

5HTP supplements are excellent for people that struggle with “thought loops.” If you can’t stop making lists, or going over the same memories or worries over and over, then you may be low in serotonin. *If you are taking a medication that affects serotonin levels, you should not take this supplement without medical supervision.
 

Managing pain

Pain is often overlooked as a cause of insomnia and sleep deprivation. Whenever possible, identifying and addressing the cause of the pain is ideal. Bodywork, acupuncture, and chiropractic therapies can help with many musculoskeletal and structural issues. If aching and pain are everywhere, there may be a more systemic issue such as food reactions, mold exposure, or stealth infections.

There are three categories of supplements that help reduce systemic inflammation.
1. Omega-3 oils.
2. Herbs such as Turmeric, Boswellia, White Willow, Ginger, Corydalis. Zyflamend by New Chapter is a great herbal combination for pain, as is Curaphen by EuroMedica.
3. Enzymes such as Bromelain, Protease, Papain, Serrapeptase, Nattokinase
 

CBD for sleep

CBD has activity at a unique receptor that addresses both anxiety and pain. Genetics play a big role in how well CBD works to address these. Some lucky people have genes that break down CBD very slowly so it has a big impact on stress, anxiety, and inflammation/pain sensation. Others break down CBD quickly and do not get such dramatic effects.

Peoples Rx carries a wide variety of products that combine the benefits of CBD with various herbs and nutrients to reduce pain, calm stress, reduce anxiety, and improve sleep. Some of my favorite sleep-specific CBD products are Charlotte’s Web Sleep CBD Gummies, HempFusion Sleep Support, Gaia Hemp & Herbs Sleep.

 
Before starting a new routine (such as with the upcoming school year), it’s important to nail down a solid sleep schedule. Try out some of these tips and products, and let us know if you’re catching more ZZZs than usual! Peoples Rx has a wide variety of combination products that can help with calming and falling asleep, as well as supplements that help you stay asleep. As always, come to your nearest Peoples Rx and our knowledgeable and helpful wellness staff would love to help find the products that are right for your problems.

 
Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
Consult your healthcare practitioner before changing your medicine regimen in any way.
 
 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Passionflower / Passiflora incarnata

It’s hard not to be captivated by the generous display of the striking purple flowers that the Passion vine offers us. Attracting a multitude of butterflies and pollinators, Passionflower is a persistent fruit-bearing vine that can quickly take over. Also known as Maypop, Passionflower boasts over 500 different varieties and colors usually found in tropical and semi-tropical climates across the globe. Texas has its own native varieties of Passionflower, but the deep purple Passiflora incarnata is considered the ‘official’ variety most often used in herbal medicine for sleep and stress support.

Passionflower has food and medicinal roots amongst many Native American tribes in the Southeastern U.S. as well as with many Indigenous cultures of Central and South America. It is said that the Passionflower was one of the first plants identified by Spanish settlers arriving in Florida in the early 16th century who noted that the flowers were a symbolic reflection of the Passion of Christ, from which Passionflower gets its name. After its discovery it was brought back to Europe where it became widely cultivated and a staple amongst folk herbalists and naturopaths in Western herbalism.

If you deal with sleep issues, Passionflower may become your new best friend! In herbal medicine today, Passionflower is used as a nervine, sedative, and as an antispasmodic. One of the most popular uses for Passionflower is its ability to promote restful sleep, especially in cases of insomnia due to circular thinking. It works directly on the central nervous system and has been shown to help increase GABA in the brain. It is often combined with other sleep-promoting herbs such as Valerian, Hops, and Chamomile. Some clinical studies comparing pharmaceuticals to Passionflower blended with other sedative herbs have found it to be as effective, making it a safe alternative. It is also effective in menopausal insomnia, and works well when paired with Motherwort.

In addition to sleep, Passionflower is often relied upon to help calm and soothe which makes it useful in cases of generalized stress. It can be useful in cases of mild hypertension, and is also often used for muscle spasms and nerve pain.

Passionflower is safe for everyone, and you will see it often in formulas for children and even pets! Peoples Rx has a number of supplements to offer that include Passionflower. We carry the single extract tincture by Gaia Herbs, or combined with CBD in a blend by Herb Pharm. It is part of many sleep formulas such as Pure Encapsulation’s Best Rest formula, Wishgarden’s Sleepy Nights, as well as many others! Stop in and have a chat about Passionflower with any of our knowledgeable Wellness Specialists!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

Did you know that heart disease has been the leading cause of death in the United States for the last 80 years running? Currently, nearly half of adults in the U.S. have hypertension, or high blood pressure. Poorly managed high blood pressure leads to heart attacks and strokes, the main causes of medical disability. Sadly, only one in four adults with hypertension have their condition well controlled.

While a normal blood pressure reading is 120/80 mm Hg, elevated blood pressure is defined as greater than 130 mm Hg systolic (the first or upper number) over 80 mm Hg diastolic (the last or lower number). There are no concrete physical symptoms of hypertension, which is why it is known as the “silent killer.” The only way to know if you have high blood pressure is to get it checked regularly at a pharmacy, with your doctor, or with an automatic blood pressure cuff.
 

Causes of high blood pressure

High blood pressure is treatable and preventable! To understand this, let’s look at why it develops. As you age, the vascular system loses its ability to easily and efficiently dilate, or expand. Vessel walls lose their elasticity, becoming stiffer and more narrow. This increases the blood pressure for the system. But, age is not a pathology, and to merely deduce “getting older” as the only issue dismisses the whole pathophysiology of a problem. Younger people can have high blood pressure as well, given the circumstances. So, why else does hypertension happen?

Nitric oxide is a compound that dilates blood vessels and is attached to the amino acid arginine. As we accumulate oxidative damage through inflammation, poor nutrition, and stress, arginine is depleted in the tissue, making nitric oxide scarce. Lack of nitric oxide means vessels can’t dilate easily, causing them to lose elasticity and stiffen, which increases pressure. You’d think just giving arginine should solve the problem, but it does not.

Too much arginine in the tissues increases herpes simplex virus expression, so it is not the first amino acid of choice in people with this virus. Depleting arginine in tissues is actually associated with suppressing this virus.(1) Giving arginine doesn’t really create a consistent, steady state in tissue that well. The arginine precursor L-citrulline actually increases cellular arginine more efficiently in the tissues, without the risk of expressing herpes simplex virus. L-citrulline supplementation keeps arginine stores consistent, therefore optimizing nitric oxide in the tissue. This support better stabilizes blood pressure and decreases vascular stagnation, improving blood flow.
 

Stabilizing blood pressure

There are many other areas of focus to support healthy blood vessels and establish stable blood pressure. In addition to L-citrulline, advancing lymphatic drainage, improving heart efficiency, and healing endothelium (the inner lining of blood vessels) are effective strategies to optimize cardiovascular health.

Good lymphatic drainage reduces swelling in tissue, thus improving blood pressure, much like clearing a log-jam on a river. Exercise and movement, alternating hot and cold applications, and massage are three ways to help swollen tissue. In addition, grape seed extract has been proven to help lymph drainage. In one study of women with lower leg swelling due to sedentary conditions, grape seed extract was found to significantly reduce tissue edema (swelling caused by excess fluid).(2) When you clear swollen tissue you reduce stagnation, allowing better efficiency with your cardiovascular system.

Strengthening the heart muscle undoubtedly improves cardiac output, or the amount of blood the heart pumps through the circulatory system. Athletic, young hearts beat efficiently. Weaker heart muscles pump poorly and are associated with high blood pressure. Cardiovascular exercise certainly improves the muscular capability of the heart. Many people walk as exercise, which is a great start, but truly getting the heart rate increased and pumping actually conditions the heart better. In addition, herbs like hawthorne have a vast history in herbal medicine for improving cardiac output and exercise tolerance, and stabilizing energy levels.(3) Hawthorne is a popular tea that you can drink regularly, but you will also see it in many cardiovascular, herbal formulas.

Lastly, healing the inner lining of the blood vessels is vital for minimizing stroke and heart attack risk. Smooth inner linings improve blood flow, lower inflammation, and stabilize blood pressure. There are specific antioxidants that have affinity for blood vessels. Green coffee bean extract is rich in chlorogenic acids, antioxidants that support the delicate inner endothelium.(4)

The flavonoid quercetin is another potent antioxidant that inhibits inflammatory signals harming blood vessels. It is known for its ability to improve endothelial cell dysfunction by maintaining normal inflammatory balance in specific pathways.(5) Think of antioxidants as cellular helpers, cleaning up damage and supporting cell chemistry.

As you can see, many supportive measures can be utilized to help improve your blood pressure. Two really great, all-encompassing products are NuMedica’s NOVA and OrthoMolecular’s CitraNOX. NOVA is an L-citrulline botanical formula that improves the utilization and tissue levels of nitric oxide, while CitraNOX is a product that focuses on endothelial function in addition to L-citrulline support.

Most people with high blood pressure don’t know they have it. Make sure you monitor this health marker regularly for yourself and seek your doctor’s care. Improving your ability to vasodilate (widen your blood vessels), strengthening your heart’s pumping ability, and healing blood vessels are great ways to love on your cardiovascular system. Stop by Peoples Rx today to learn more about these supportive products. If you have more extensive cardiovascular issues, work with one of our amazing practitioners by calling 512-219-8600 to schedule a free meet-and-greet today.

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples Wellness Center.

*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.
 
 

1. (Griffith RS, DeLong DC, Nelson JD. Relation of arginine-lysine antagonism to herpes simplex growth in tissue culture. Chemotherapy. 1981;27(3):209-13. doi: 10.1159/000237979. PMID: 6262023.)
2. (Sano A, Tokutake S, Seo A. Proanthocyanidin-rich grape seed extract reduces leg swelling in healthy women during prolonged sitting. J Sci Food Agric. 2013 Feb;93(3):457-62. doi: 10.1002/jsfa.5773. Epub 2012 Jul 2. PMID: 22752876.)
3. (Koch E, Malek FA. Standardized extracts from hawthorn leaves and flowers in the treatment of cardiovascular disorders–preclinical and clinical studies. Planta Med. 2011 Jul;77(11):1123-8. doi: 10.1055/s-0030-1270849. Epub 2011 Mar 7. PMID: 21384315.)
4. (Watanabe T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. Clin Exp Hypertens. 2006 Jul;28(5):439-49. doi: 10.1080/10641960600798655. PMID: 16820341.)
5. (Sanchez M, Galisteo M, Vera R, Villar IC, Zarzuelo A, Tamargo J, Pérez-Vizcaíno F and Duarte J. Quercetin downregulates NADPH oxidase, increases eNOS activity and prevents endothelial dysfunction in spontaneously hypertensive rats. Journal of hypertension. 2006;24:75-84.)

Saw Palmetto / Serenoa repens

Saw Palmetto has long been held in regard for its role in male reproductive health. This plant is a member of the palm family, commonly seen in pine and maritime forests of the southeastern part of North America and the West Indies. It has a long history of medicinal use, including a spot in the United States Pharmacopeia around the early 1900s, but its use with the indigenous population of the southeast dates even farther back. All parts of the plant were used. The roots were a source of food, the berries for medicine, and the palmetto shaped leaves were fibers for basketry, rope, and roofing. In herbal medicine today, the berries are used. Although they are not very palatable, they are extremely nutritious and restorative as they are rich in phosphorus, calcium, potassium, fatty acids, phytosterols, flavonoids, and tannins.

While it’s great for several men’s health issues, Saw Palmetto has many other uses! It can be useful for the female reproductive system, and has even been shown to be effective for male pattern baldness. It was commonly used by Eclectic Medical Practitioners for conditions of the respiratory system and as a tonic for the urinary system. It has also been known to stimulate the appetite and support digestion.

We most commonly see Saw Palmetto used for prostate health in men, specifically in cases of benign prostatic hyperplasia (BPH). Numerous clinical trials in Europe have shown it to be very effective in patients with BPH by improving the flow of urine, relieving pain, and reducing swelling. It has also been shown to inhibit further growth of the prostate and inhibits the enzyme responsible for the conversion of testosterone to dihydrotestosterone (DHT).

In women, Saw Palmetto can be combined with Vitex and is useful in cases of polycystic ovarian disease (PCOS). It can aid in reducing ovarian pain and enlargement, and can be helpful in cases of infertility.

Peoples Rx carries several products containing Saw Palmetto in capsule form. You can find it alone by Gaia, or in blends such as the Male Libido formula. We also carry New Chapter’s Prostate 5LX Saw Palmetto blend, MegaFood’s Prostate Strength, and Premier Research Labs’ ProstaVen. Come on in to any Peoples Rx location and explore your options with one of our knowledgeable Wellness Specialists!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

If you eat right and exercise, do you really need to take vitamins? The answer to this common but complicated question lies within a slightly larger question…how truly healthy are you and your habits? When you think about it, are you healthy, or just not sick? Most people have not had sensitive health outcomes measured, but merely basic testing that shows the absence of disease. In 2016, a Mayo Clinic study concluded that less than 3% of Americans met basic health qualifications.

Why do very few Americans have a high degree of health? Well, inherent nutritional depletions within our food coupled with the ease with which gut inflammation occurs create the impossibility for sustained, balanced nutrition. Additionally, chronic stress depletes digestion. Despite our best efforts, most of us face real challenges with nutritional absorption and/or poor quality food. Health habits like stress and mood management, sleep hygiene, exercise (including stretching), and healthy food choices compete with our unhealthy vices, like emotional eating, screen time, a sedentary lifestyle, and sleep deprivation.

These harsh realities create the inevitable need to support our health with periodic supplementation. That said, most people don’t need spoonfuls of daily capsules. Here are 5 must-haves for creating and maintaining a basic supplement routine.
 
1. Daily Multivitamin or at least a good B-Complex. You can’t out-supplement a bad diet! If you expect health because you take multivitamins but still consume pizza and beer, as your friends, we’re here to tell you this is not sound logic. Conversely, if you are trying to get all of your nutrition out of food, this is also limiting–we just don’t eat perfectly. Taking a daily multivitamin or basic B-Complex helps when you skip breakfast, eat a quick lunch over the sink, or have inflammation for dinner.

2. Vitamin D. Many chronic pathologies and immune system vulnerabilities begin with low vitamin D levels. Have your values tested at least once, if not twice a year, especially going into winter’s flu season. A common mistake is dosing vitamin D without knowing your lab values. Your blood levels will determine just how much to take.

3. Vitamin C. One of the most supportive vitamins for the immune system is Vitamin C. In 1970, Dr. Linus Pauling, a Nobel-Prize winning chemist, proposed taking 1,000-2,000 mg per day to prevent the common cold. Nowadays, various forms of vitamin C (Liposomal C is the highest concentration you can absorb) can improve immune outcomes even more. These megadoses simply cannot be obtained by diet alone. In the face of a novel pandemic, vitamin C is pivotal. A recent study observed lower sequential organ failure and lower inflammatory markers when COVID patients were administered vitamin C.

4. Fish oil. Omega 3-fatty acids provide structure to cell membranes to improve cell health and signalling, and optimize brain and nerve function. Essential fatty acids are rich in anti-inflammatory mediators that reduce pain and swelling.1 Why supplement? If we ate fish as frequently as most people eat chicken for meals, then dietary intake may meet the need. This isn’t usually the case however, so a good, concentrated fish oil is needed. Hate the fish oil burps? Peoples carries a wide-range of burpless formulas!

5. Probiotics. Many circumstances exist that deplete our gut flora. A robust, diverse flora is needed to maintain bowel transit time, reduce gut inflammation, metabolize vitamins and neurotransmitters, and digest food. The most common reasons probiotics are depleted in our digestive tracts are antibiotics, the standard American diet, stress, and GMO foods. Eating fermented foods like sauerkraut, kimchi, tempeh, and miso don’t typically happen regularly in our diets. While people claim they are eating yogurt, often the yogurt sources contain too much sugar and too little probiotics to be effective. A simple tip to remember is that yogurt should taste sour to really be useful as a probiotic source. Diversify your gut flora by rotating through probiotics.

The knowledgeable wellness team at Peoples Rx are well-versed in helping you choose the right quality supplements for your needs! Everyone is different and requires unique guidance. These needs also change with different circumstances. Diet is paramount. Don’t ever give up on healthy nutritional changes, but know that adding just a few basic supplements will make a big difference in your overall health.
 
 
Some of our favorite foundational supplement options are on sale this month!
New Chapter – all products 15% off
Dr. Mercola – all products 25% off
Nordic Naturals – all products 20% off
(These promotions expire 1/31/21.)

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.
 
 
1. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374. doi:10.3390/nu2030355

COVID-19 has arrived in Austin and we are officially under a shelter-in-place order from the City.

Like we previously said, don’t panic. Don’t hoard. Look out for friends, family, neighbors, and strangers. Don’t spread unconfirmed, mis-information. Try to help others stay calm.

Avoid taking more than what is suggested on the label of anti-inflammatory supplements (stick to taking them as directed on labels), and avoid taking supplements or herbal formulas with antiviral** properties before you are actually ill. Basic health support (sleep, exercise, proper hand washing, healthy diet, low sugar, and anything you can do to keep anxiety low) is very important. Keep taking your basic supplements like Vitamin C, Zinc, Astragalus, and Mushrooms, which have immune-boosting properties. If you ended up with a lifetime supply of toilet paper, hand sanitizer, face masks, or herbs with antiviral properties, be willing to share.
 
Get your information from trusted sources.
Since a great way to calm the sense of anxiety is to have a plan, we wanted to share some trusted resources with you. Twitter feeds and Facebook posts are not the best way to get factual information, and it is proven that going down the Facebook rabbit hole increases anxiety and stress hormones (not to mention the EMF radiation you are getting from your phone). Put the phone down. Go for a walk in this beautiful spring weather!
 
Try to limit your coronavirus information updates to these reliable sources:
The World Health Organization (WHO) and their reports updated daily

The U.S. Centers for Disease Control (CDC) and their updates on testing in the U.S.

Texas Health and Human Services

City of Austin
 
Testing updates
The U.S. in general, and Texas in particular, are still lagging behind in the availability of test kits and streamlined testing procedures. This situation is improving.

That said, testing is now available and being done by doctor offices, clinics, hospitals, as well as the Public Health Department. Clinics are probably more nimble than the Health Department. Samples MUST be taken by a doctor or clinic staff and tests must be ordered by a doctor.

The news outlets have reported several “drive through” testing centers that recently opened. These exist, but they are test sites for pre-screened patients to receive testing without entering the facility where they could potentially spread the virus. There is no “self-service” or “on-demand” testing available at this time.
 
In order to be tested at one of these sites you must:

• Open a patient portal account with the facility running the test site.
• Take the free, online questionnaire to see if you might qualify for testing.
• Visit with a staff clinicians via telehealth screening (Examples include Baylor Scott & White or Ascension).

 
Testing criteria
You must meet certain screening criteria to be tested. The screening criteria are slightly different depending on the lab running the test. It is still much more likely that respiratory illness symptoms are due to other infectious agents rather than COVID-19. Most guidelines also require that you are tested for other things (like the flu, pneumonia, and other common illnesses) before you are tested for COVID-19.

Most hospitals and clinics will be following the CDC recommendations for who to test.

• Hospitalized patients who have signs and symptoms compatible with COVID-19 in order to inform decisions related to infection control.
• Other symptomatic individuals such as older adults and individuals with chronic medical conditions and/or an immunocompromised state that may put them at higher risk for poor outcomes (e.g., diabetes, heart disease, receiving immunosuppressive medications, chronic lung disease, chronic kidney disease).
• Any persons including healthcare personnel, who within 14 days of symptom onset had close contact with a suspect or laboratory-confirmed COVID-19 patient, or who have a history of travel from affected geographic areas within 14 days of their symptom onset.

In addition to the above criteria, Austin Public Health is limiting testing to individuals who have symptoms as well as strong reason to suspect exposure.
 
If you feel sick
The general symptoms for COVID-19 are fever, dry cough, and/or difficulty breathing/sense of constriction or tightness in chest.

If you have symptoms and have reason to suspect you could have been exposed:

CALL your primary care doctor if you have one.

If you do not have a doctor or insurance:

• CALL an urgent care, walk-in clinic, or emergency room, and inquire about testing. You can also call the Ascension Texas hotline at 1-833-919-1680 to talk to a triage nurse.
• CALL 2-1-1 for information on low-cost or no-cost providers
• CALL CommUnityCare at 512-978-9015. They can provide over the phone triage and help point you in the right direction.

STAY HOME

• Have food and medicine delivered to your door
• Take antiviral cold/flu supplements
• If you indeed have the flu, pneumonia, or COVID-19 strongly consider taking
  NAC and/or Mucinex to help keep the phlegm thin

**Antiviral supplements are herbs and nutrients that support the part of our immune systems that fight viruses. These supplements do not kill viruses directly.

 
Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
Consult your healthcare practitioner before changing your medicine regimen in any way.
 
 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.