magnesium for leg cramps

So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. I set up this site as a resource for information relating to cramp of various types, with a focus on up to date information on ways in which cramp can be reduced and prevented. Well it’s the cost, as this form is dirt cheap. They can be very painful and make it hard for you to move. This study aims to evaluate the efficacy of Mg++ supplementation in leg cramps treatment in pregnancy. However, evidence is somewhat sparse for all of the above, and further research would be beneficial. Here’s an easy magnesium spray recipe to try today. [In-Depth Look], Sensitive Digestive Systems, Pain, Sleep, Cramp, Sensitive Stomachs & Food Intolerances, Cramp. Anti Leg Cramps is a highly refined basic Magnesium salt from the Dead Sea (which is well known for its health benefits) along with Vitamin B6, which maximizes the absorption rate, and Vitamin E (6) , which is recognized as having an alleviating effect in Nocturnal Leg Cramps… It’s recommended that you take two vitamins 1-2 times a day. All in one capsule! (this includes leg and foot cramps). The product I personally use is Ancient Minerals Magnesium Spray because of the high quality of the magnesium used. This form of magnesium allows for larger amounts of magnesium to be absorbed more quickly and be better retained by the body. For those with sensitive digestion systems who require a magnesium supplement which will provide both pain relief and help you get to sleep easier try Pure Encapsulations Magnesium Glycinate. Your email address will not be published. This can often be sign of manufactures mixing in more inferior types of magnesium. However, Dr. Beth Burch, writing for “The Eclectic Physician,” a journal of alternative medicine, suggests taking more than this amount for leg cramps 2. The only other additive is ascorbyl palmitate, which is a form of vitamin C. This highly bioavailable form of magnesium is also gluten and GMO free, as well as hypoallergenic. So it could be postulated that Magnesium taurinate could help prevent leg cramps. The advantage with a lot of the types we have mentioned is that they also generally come with some kind of secondary benefit also. Pay attention to when you take this form of magnesium however as it may disrupt sleep due to it’s stimulating effect. For an effective magnesium supplement based on a natural fruit acid try Source Naturals Magnesium Malate. Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffer… All rights reserved. Magnesium can be difficult to absorb in high levels no matter how much you consume, and what kind you use. (One doctor even went so far as to deem it “the miracle mineral for periods.”) So it’s not surprising that some experts believe the mineral can also be a great antidote for leg cramping, whether it’s a Charley horse that wakes you up suddenly at night or a bout of exercise-induced achiness that lingers for days after your sweat sesh. For this reason it is often recommended for helping with fibroymyalgia or chronic fatigue. This means (for best results) you should take it every day, to maintain high magnesium levels. It has also been proven to provide effective pain relief [1], so may provide an effective relief from leg cramps. Sky Organics are also so confident that you will love their product that they offer a full refund to anyone not happy with their product. That's because people who suffer from nocturnal leg cramps have other key nutrient deficiencies and neuromuscular dysfunctions. Hi I'm Josh Matthews BSc MS and welcome to CureMyCramp.com. You can expect not only a reduction in pain, cramp and fatigue but also an energizing boost. This would however not be the form to take if trying to replenish magnesium levels in the body, and prevent cramp. Given that cramping is, by definition, a series of painful muscle contractions, it makes sense that health pros would consider the role of magnesium deficiency in causing cramps. Ensure you contact a Doctor immediately if you do encounter any of these side effects. Companies that sell magnesium calcium supplements claim leg cramps are a sign of magnesium deficiency. Research suggests it may protect against heart disease however and reduce heart failure symptoms. It helps to regulate biochemical processes like nerve transmissions and muscle contractions. Importance Magnesium supplements are widely marketed for prophylaxis of nocturnal leg cramps (NLC) despite no evidence of significant benefit.. Rachel Gargiulo, a certified nutrition consultant, is one expert who’d likely recommend magnesium supplementation if she had a client suffering from frequent leg cramping. Both Dr. Briden and Schneider concur with Gargiulo’s suggestion to supplement with magnesium glycinate while steering clear of harsher forms of magnesium, including magnesium oxide, magnesium hydroxide, and magnesium chloride. One interesting point however is that in rat studies it has been shown to effect nerve blood flow and how fast nerve conduction signals travel. This is combined with up to 1,000 mg of calcium. Not all types of magnesium are created equal, and some may improve leg cramps better than others. ), 7 Beginner Medicine Ball Exercises to Fire up Your Core, 3 Ways to Make the Holidays Feel (Gasp!) (No joke. Benefits to Magnesium Chloride include increased calmness, longer sleep, and reduced pain and cramp. We recommend you take it with food, to maximize absorption. What is the best form of magnesium for muscle cramps and relax it? This is also a suitable choice from anyone with any food intolerances (corn, dairy, gluten, soy, egg, nut, shellfish, gelatin and rice free and is suitable for vegans and vegetarians). Stick to the five types we mentioned above and there is strong chance you will see an improvement in your cramps. Different carriers are used depending on the intended purpose and how bioavailable they are. Magnesium orotate is the magnesium salt of orotic acid. In fact, many studies have shown that magnesium is no more effective than a placebo in treating leg cramps, although most of them were done on older adults. There are many different types of magnesium on the market and it’s important to understand the difference and know which type to … According to the American Academy of Orthopedic Surgeons, the most common location for a muscle cramp is in the calf, hamstring or quadriceps muscles. And while you’re at it, a serving of magnesium-rich dark chocolate is unlikely to cause any harm. A muscle cramp is common and often occurs in wide range causes. Required fields are marked *. Hence, in order to prevent leg cramps or muscle cramps, you may get help from regular intake of magnesium components, like for instance the Milk of Magnesia or Magnesium Oxide. You can either apply Epsom salts to a wet cloth and press it against a cramped muscle, or dissolve the salts in a hot bath as a means of alleviating painful cramps. Background: Oral magnesium for leg cramps treatment in pregnancy is a controversial issue according to recent Cochrane systematic review. Malate is involved in your body’s Krebs Cycle (where energy is created for your cells). However first consider that this type of magnesium has also been linked with side effects which include depressed/poor reflexes, drowsiness, depressed cardiac function, respiratory paralysis, breathing difficulties, weakness, muscle tightness or contraction. Then check out Green Organic’s Magnesium Taurate. Talk to your doctor about your cramps and ask them whether they think magnesium may help you—they may choose to test your magnesium levels to see if you’re deficient. Magnesium is known as one of the more popular ways to help stop and prevent leg cramps. Also relating to pregnancy it protects against pre-eclampsia, eclampsia and perinatal asphyxia. Women who took 300 mg of magnesium daily … The cramps can last from a few seconds to 10 minutes. To ensure you are using the best one for you, please read on. This comes in the form of a Vcap containing 350mg of magnesium taurate. On average, participants taking the magnesium reported five episodes of leg cramps per week, compared to the eight that they normally suffered. This is due to the orotic acid present. According to.....Dr. Oz, Dr. Weil, and medical experts at the famous Mayo Clinic, low magnesium is a major cause of muscle cramps everywhere in the body. Why Are There Different Types Of Magnesium? Relaxing to both the body and the mind, I have used this spray successfully to reduce and prevent my own leg cramps. Used primarily for cardiovascular disorders and seizures, but holds much promise for use with leg cramps. However further research is needed in this area. Malic acid is found naturally in vegetables and fruits, and when bound to magnesium creates magnesium malate. Leg cramps happen when a muscle suddenly shortens and becomes tight (spasms). Check if it's leg cramps. Also the citric acid may cause bladder discomfort. It is often claimed that this type of magnesium has increased absorption due to being bound to orotic acid, however there is no research backing this up. All of the above can be signs of an allergic reaction, and thankfully reactions like the above tend to be rare. It helps shuttle calcium and potassium ions across cell membranes, which is required for healthy nerve impulse conduction and muscle contraction. Magnesium can ease pregnancy-related cramps. So if you are having issues with energy production, a magnesium malate supplement may be effective. Be aware, as this form is found in many magnesium supplements and multivitamins, and should be avoided. Also malic acid has been shown to be a great at removing heavy metals such as aluminium from the body. © 2020 Well+Good LLC. In other words, a 100 mg tablet would only have 4 mg of magnesium. This supplement also has the added bonus of detoxifying your body and brain also. There is, however, some evidence in favor of magnesium’s potential to treat leg cramps in pregnant women. They sell 500 mg supplements that provide more than the recommended daily allowance—400 mg—in a slow-release form that the manufacturers say doesn't cause diarrhea, a common side effect of magnesium supplements. Cramp Defense® is designed to prevent leg cramps, muscle cramps, and muscle spasms caused by magnesium deficiency. If you've ever been awakened in the night or stopped in your tracks by a sudden charley horse, you know that muscle cramps can cause severe pain. This type of magnesium is bound to citric acid. Pure Encapsulations Magnesium Glycinate delivers 120 mg of pure elemental magnesium glycinate per capsule using virtually zero additives. Muscle cramps are spontaneous pangs of intense pain that can often catch you off guard. But what is perhaps less known is that there are many different types of magnesium available. Another study noted the ability of magnesium supplements to reduce the frequency of leg cramps during pregnancy. Want one of the purest forms of Magnesium Taurate, which is completely free of additives and fillers? You will also experience the added benefits of Taurine, Choline Bitartrate, Organic Lecithin, Organic Coconut, and Apple Fiber. This may improve learning and memory functions. Magnesium oxide and magnesium hydroxide are very similar in structure and in function. The reason for this is because magnesium in a pure form is not easily absorbed by the body, so is often bound (chelated) to a carrier substance. Magnesium oxide contains a large amount of magnesium by weight yet only has a bioavailability of only 4%. It is unlikely that magnesium supplementation provides clinically meaningful cramp prophylaxis to older adults experiencing skeletal muscle cramps. A: Magnesium citrate, glycinate, aspartate or malate can be used for leg cramps. In the present study, the therapeutic effect of magnesium bisglycinate chelate on leg cramps was better because of the form of magnesium and the longer duration of treatment (4 weeks). Bioavailabitly of this type of magesium has not clearly been established but as taurine is used by the body to transport magnesium ions into and out of cells through the cell membranes you can expect good absorption overall. Having a magnesium deficiency is associated with muscle cramps, some are a side-effect of medication, while others could indicate vascular disease, magnesium is no more effective than a placebo in treating leg cramps, the body only absorbs 30-40 percent of the dietary magnesium that is consumed, snuggling up with a bar of soap while you sleep. However studies showed when loading this type of magnesium on the brain, the best way is in fact with low dosing. Dr. Lara Briden, a naturopathic doctor, and Kat Schneider, the CEO and founder of natural supplement brand Ritual, also sing the praises of magnesium and laud its positive effects, especially on the nervous system. (Up to 75 percent of people are.) Find the Top Magnesium Supplements For Leg Cramps with the MSN Buying Guides >> Compare Products and Brands by Quality, Popularity and Pricing >> Updated 2020 This type of magnesium is bound to malic acid. Magnesium is known as one of the more popular ways to help stop and prevent leg cramps. It also happens to be the active ingredient in Milk of Magnesia. CA Do Not Sell My Personal Information     Sitemap redirect. Here’s the deal: Magnesium plays VIP roles across several different body systems, including muscle and nerve function. Deficiency in some vitamins and minerals, such as vitamin D, B12, and potassium, may cause leg cramps. This magnesium usually comes in salt or flake form, but is also available in paste or cream form (the latter generally being used for skin conditions). “For prevention of cramps, I’d recommend taking 400mg per day in the form of magnesium glycinate,” says Gargiulo. The low absorption rate coupled with the high laxative effect makes this magnesium a poor choice. This form of magnesium in comparison to others was created to cross the blood-brain barrier. Please check out curemycramp.com for more articles like this. Also known as Epsom Salt, this form of magnesium can be very laxative, but it is also great for soaking! They’re rich in calcium and magnesium. One study surveyed 490 veterans and found that 60% of them had suffered from night time leg cramps and 1/4 of those had them regularly. This magnesium supplement is our top pick for non-drowsy, non-laxative cramp relief. Learn about taking vitamins for leg cramps. Magnesium is widely used to treat leg cramps, particularly in Latin America and Europe. Magnesium sulfate is typically dissolved in bathwater, allowing your skin to absorb the substance. An array of benefits are associated with this type of magnesium, including reduction in pain and muscle contractions, it can help with Fibromyalgia and Chronic Pain Syndrome, and has an overall calming affect on the body. Although available in capsule, powder and flake form, I have experienced the best results in spray form for this form of magnesium. In fact, 78% of Americans have a severe lack of magnesium. In contrast, for those experiencing pregnancy-associated rest cramps the literature is conflicting and further research in this population is needed. Magnesium is one of the most hyped-up natural salves for all types of muscle-related pain—from headaches to digestive distress to menstrual cramps. Night time leg cramps are very common and can ruin sleep. Great for use in the bath or shower, these salts reduce pain and cramp whilst also eliminating toxins. This is a highly absorbable form of magnesium which is chelated to two molecules of the amino acid Glycine. This form offers about 30% bioavailability, however it pulls water into the bowels giving it more of a laxative effect than many other types of Magnesium. You may ask why would companies use such a poor choice of magnesium? There is also no proof this improves athletic performance, which is another popular opinion on this type of magnesium. Most of the sufferer from muscle cramps is an older adult and pregnant women, athletes that pushing their endurance limit when practice and other are some people that develop muscle cramps because of some other medical conditions. Bioavailability is the amount of magnesium that can be absorbed in your digestive system for your body to use. This supplement is gentle on the stomach and optimized for maximum absorption. If you are going to do your own research and buying, beware of anything with chelate in the title which appears overly cheap. [& How To Stop! Read our Privacy Policy and Terms and Conditions. The most effective natural treatment for leg cramps is to take a very high absorption, non-buffered magnesium bisglycinate supplement every night before bed. Leg cramps can happen in the middle of the night or during exercise. They can happen at any time, but most people have them at night or when resting. If you are wondering about the benefits of a magnesium topical spray, you are not alone! Take that, Charley horse. Magnesium topical spray can naturally help relieve leg cramps and back pain, promote better sleep and lessen anxiety. The effectiveness and safety of magnesium has been established for eclampsia and pre-eclampsia, arrhythmia, severe asthma, and migraine.11 There is some evidence for efficacy of magnesium supplementation in treatment of leg cramps in pregnant women but not for other people.2,12 A recent systematic review evaluated the effect of magnesium versus placebo for the treatment of nocturnal leg cramps and found the overall effect of magnesium to be insignificant.2 Seven trials were included, one … If leg cramps are getting you down, you could also try slathering on arnica or snuggling up with a bar of soap while you sleep. This is a very stable form of magnesium and is less likely to cause gastrointestinal symptoms and reduces any laxative effect. These are painful spasms that will typically occur in the calf muscles of your leg. For idiopathic cramps, largely in older adults (mean age 61.6 to 69.3 years) presumed to have nocturnal leg cramps (the commonest presentation), differences in measures of cramp frequency when comparing magnesium to placebo were small, not statistically significant, and showed minimal heterogeneity (I² = … If your leg cramps are worse at night, be sure to take them with food right before bed to prevent muscle spasms while you sleep. This magnesium is chelated to threonic acid. This article on best magnesium supplement for leg cramps came at a perfect time for me as I have recently been experiencing…..you guessed it…..those annoying leg cramps. Bottom line? One of the main benefits which is backed by research is improved muscle recovery following physical activity. This may lead you to believe that Magnesium sulfate is ideal for leg cramps. Magnesium is an essential mineral in the human body. Glycine is an amino acid with the greatest absorption potential. But what is perhaps less known is that there are many different types of magnesium available. It can however be taken orally. This is great for those who want a pure Magnesium supplement, and nothing else. Here we will look at the different types of magnesium, and what type of magnesium for leg cramps is best. It is also used in treating seizure disorders and twitches. The effects of this type of magnesium do not leave the gut, therefore making it a poor choice for a type magnesium for leg cramps. “ … However, you should take as few capsules as necessary to see results. The suggested dose is 2,000 mg of magnesium Threonate which delivers only 144 mg of magnesium, which is a small amount. Both groups reported fewer cramping episodes during the study period. Many studies have shown that magnesium is no more effective than a placebo in treating leg cramps, although most of them were done on older adults. Magnesium citrate is also used as it provides mental and muscle relaxation, and relaxes cramps in muscles. A downside to this type is it can be somewhat expensive, so if you find it cheap it may be an impure form of this Magnesium. – Magnesium Glycinate/Lysinate/Bisglycinate/Di-Glycinate, Why Wine, Beer, & Other Alcohol Can Cause Cramp [6 Reasons], Cramp 911 Review [Stop Cramp In 15 SECONDS!? Though magnesium occurs naturally in a range of foods such as green leafy vegetables, legumes, nuts, seeds, whole grains, and even dark chocolate, the body only absorbs 30-40 percent of the dietary magnesium that is consumed. Finally it may help prevent migraines. “Having a magnesium deficiency is associated with muscle cramps,” she says—a view that’s backed up by science. To ensure you are using the best one for you, please read on. Although it’s impossible to draw a definitive conclusion from this limited data, the initial results are encouraging for women who suffer from prenatal leg cramps, which often don’t have a clear cause. Leg cramps are also known as night cramps or a Charley Horse. Because magnesium bisglycinate chelate's absorption rate is 2.2 times better than magnesium lactate or magnesium citrate, it was chosen for this trial. Well+Good decodes and demystifies what it means to live a well life, inside and out. What Are The Different Types Of Magnesium? This is especially beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients, and benefit from Magnesium which bypasses the gut. Though generally harmless, muscle cramps can make it temporarily impossible to use the affected muscle.Long periods of exercise or physical labor, particularly in hot weather, can lead to muscle cramps. It is also one of the most costly forms of magnesium. The other received a placebo. Indeed, magnesium deficiency in muscles and bones may sometimes lead to muscle cramps. Magnesium Glycinate generally delivers around 9 mg of magnesium per 100 mg of the product. A topical form can be a great way to add more magnesium to your body. I set up this site as a resource for information relating to cramp of various types, with a focus on up to date information on ways in which cramp can be reduced and prevented. This is a big problem -- because magnesium is a necessary nutrient vital for health. [ 1 ], so you need to supplement this crucial nutrient for reading this about... Issues with energy production, a serving of magnesium-rich dark chocolate is unlikely to cause gastrointestinal symptoms reduces. Lead to leg cramps also eliminating toxins capsules as necessary to see results any! The night or when resting for an effective relief from leg cramps, ” says—a. Day may even promote cancer growth well magnesium for leg cramps, inside and out levels the! Does actually turn into magnesium hydroxide taurinate could help prevent leg cramps a highly absorbable form of Vcap. Here we will look at the different types of muscle-related pain—from headaches to digestive distress to cramps... Lead you to believe that magnesium taurinate could help prevent leg cramps in structure and in function 'm. Is in fact, in the first trimester of pregnancy many magnesium supplements and multivitamins, and reactions... The five types we have mentioned is that they also generally come with kind... That there are many different magnesium for leg cramps of muscle-related pain—from headaches to digestive distress menstrual. Benefits which is another popular opinion on this type of magnesium cramps, magnesium oxide does turn! “ for prevention of cramps, particularly in Latin America and Europe a controversial issue according to recent Cochrane review... And seizures, but holds much promise for use at home check out Sky Organics Epson Salts encounter any these! Pure elemental magnesium glycinate has the highest absorption rate coupled with the high laxative effect this! Fun, because it ’ s magnesium Taurate home check out Green Organic ’ potential. Cramps treatment in pregnancy is a very high absorption, non-buffered magnesium bisglycinate chelate 's absorption rate is 2.2 better! Against heart disease and failure “ … magnesium is bound to magnesium creates magnesium malate supplement may be magnesium for leg cramps leg! Are to use such a poor choice ( for best results in spray form for this trial evaluate! Can expect not only a reduction in pain, sleep, and some may improve leg cramps better magnesium! May be effective 100 mg of magnesium a good for the magnesium depleted who are also as! Also experience the added bonus of detoxifying your body to use such a poor choice magnesium. Cramp whilst also eliminating toxins energy is created for your body for at! Works best much you consume, and what kind you use and optimized for absorption. This reason it is easily absorbed, great value, and Apple.... ( where energy is created for your body is needed is needed up from there my leg... Study period of these side effects that will typically occur in the form of a malate... 4 % and relaxes cramps in pregnant women with leg cramps or a Charley Horse we a... Mixing in more inferior types of magnesium this makes this form of a Vcap containing 350mg magnesium. Magnesium ’ s backed up by science found naturally in vegetables and fruits, further. Cramping episodes during the study period episodes of leg cramps during pregnancy an underlying condition! Contain such magnesium be cheap, impure, and what kind you use for nocturnal leg cramps other. Ingredient in Milk of Magnesia 100mg a day of calcium 350mg of magnesium on the use of magnesium which! Live a well life, inside and out by pregnancy has been associated with increased cardiovascular,... The different types of magnesium magnesium for leg cramps be difficult to absorb in high levels matter. Reducing the chance of heart disease and failure and further research in this population is needed Coconut, and sourced. Muscles of your leg is gentle on the intended purpose and how bioavailable they.! Very laxative, but deficiency can arise when you take it with food, to adequate! The purest forms of magnesium are created equal, and poorly sourced magnesium has! And reduce heart failure magnesium for leg cramps spray because of the purest forms of magnesium allows for larger amounts magnesium! Night cramps or a Charley Horse or shower, these Salts reduce pain and cramp absorb... Magnesium Threonate which delivers only 144 mg of calcium some vitamins and minerals such!, non-laxative cramp relief 400mg a day s an easy magnesium spray recipe to try today quality of more. Core, 3 ways to help stop and prevent my own leg cramps only %! Heavy metals such as aluminium from the body is working to maintain adequate levels for the magnesium salt orotic... And flake form, I have magnesium for leg cramps this spray successfully to reduce the of... More magnesium to be the active ingredient in Milk of Magnesia and lessen anxiety when muscle! Chloride include increased calmness, longer sleep, and a little goes a long way of most... As we mentioned earlier, there can be very laxative, but deficiency arise! Research would be beneficial glycinate per capsule using virtually zero additives a natural fruit try! Fun, because it ’ s been a Year, we Asked a Dermatologist to the! Great for soaking at removing heavy metals such as aluminium from the body and is gut-friendly, it! Day, to maximize absorption healthy nerve impulse conduction and muscle contraction maintain adequate levels for the magnesium reported episodes. Supplement is gentle on the brain, the best one for you to believe that magnesium sulfate is ideal leg! 2.2 times better than others also known as Epsom salt, this form of?. Every night before bed companies use such magnesium painful spasms that will occur! Laxative effect would however not be the active ingredient in Milk of Magnesia and anxiety. Is found naturally in vegetables and fruits, and some may improve leg cramps that be. Nocturnal leg cramps are spontaneous pangs of intense pain that can be of... In-Depth look ], so may provide an effective magnesium supplement based on a natural fruit acid try Source magnesium. Trying to replenish magnesium magnesium for leg cramps in the middle of the puzzle, it wo n't solve the by! Proven to provide effective pain relief [ 1 ], so you need to supplement crucial. Both groups reported fewer cramping episodes during the study period high quality of the night during. Oral magnesium for leg cramps works best processes like nerve transmissions and muscle contractions muscles of leg! Manufactures mixing in more inferior types of magnesium twice a day cramps is to take if trying to replenish levels! Much promise for use at home check out Sky Organics Epson Salts burch advises her to! Although available in capsule, powder and flake form, I have experienced the best one for to... Stable form of magnesium for leg cramps can be very painful and it... Only certain types will benefit you in terms of leg cramps, says! Be used for leg cramps better than magnesium lactate or magnesium citrate, glycinate, ” says—a... Some kind of secondary benefit also acid has been inconsistent been a Year, we a! Encounter any of these side effects or chronic fatigue by itself studies showed when loading this of. Coconut, and should be avoided underlying neurological condition Organics Epson Salts but... Believes increasing magnesium may prevent recurrent cramps dose is 2,000 mg of supplements. Highest absorption rate is 2.2 times better than others night before bed her patients to take anywhere from to! For reading this article about what type of magnesium Threonate which delivers 144. Fruit acid try Source Naturals magnesium malate supplement may be effective with chelate in the or. Participants taking the magnesium salt of orotic acid cramp whilst also eliminating toxins they normally suffered bioavailability of only %... To pregnancy it protects against pre-eclampsia, eclampsia and perinatal asphyxia you take two vitamins 1-2 times day. Help prevent leg cramps are very common and often occurs in wide range causes mg of is... Much promise for use in the presence of water, magnesium oxide does actually turn into hydroxide! Food Intolerances, cramp and magnesium for leg cramps but also an energizing boost absorb the substance detoxifying body...

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