Dietary supplements for the nervous system: calm and balance

Dietary supplements for the nervous system: calm and balance

I. Understanding the nervous system and its vulnerability

A. The structure and functions of the nervous system:

1. Central nervous system (central nervous system): Includes the brain and spinal cord. The brain is the center of control, processing of information, thinking, emotions and memory. The spinal cord is a conductor of nerve impulses between the brain and the periphery. He is also responsible for reflex reactions.

2. Peripheral nervous system (PNS): It consists of nerves connecting the central nervous system to organs and tissues. PNS is divided into somatic (control of arbitrary movements) and autonomous (regulation of internal organs). The autonomous nervous system, in turn, is divided into sympathetic (activates the body in stressful situations) and parasympathetic (restores and retains energy).

3. Neurons and neurotransmitters: Neurons are the main structural and functional units of the nervous system. They transmit information through electrical and chemical signals. Neurotransmitters are chemicals transmitting signals between neurons in synapses (contact places between neurons). The most important neurotransmitters:

   • Serotonin: Regulates mood, sleep, appetite.
   • Dofamine: Is responsible for motivation, pleasure, motor activity.
   • Norepinephrine: Participates in the reaction of “struggle or flight”, increases attention and vigilance.
   • Gamk (gamma-aminobral acid): The main brake neurotransmitter reduces the excitability of the nervous system.
   • Acetylcholine: Participates in training, memory, muscle control.

B. Factors affecting the health of the nervous system:

1. Stress: Chronic stress causes overload of the nervous system, depleted reserves of neurotransmitters, violates the hormonal balance (in particular, increases the level of cortisol). Prolonged stress can lead to anxiety, depression, sleep disturbances and other mental health problems.

2. Inal meals: The deficiency of nutrients, such as B vitamins, magnesium, omega-3 fatty acids, can disrupt the normal functioning of the nervous system. Excessive consumption of sugar, processed products and stimulants (caffeine, alcohol) also negatively affects the nervous system.

3. Lack of sleep: Insufficient or poor -quality sleep violates the processes of restoration of the nervous system, worsens cognitive functions (memory, attention, concentration), and increases irritability and anxiety. During sleep, memory consolidation occurs and brain cleaning from toxic metabolism products.

4. Sedentary lifestyle: Physical activity stimulates blood circulation in the brain, improves neurogenesis (the formation of new neurons), reduces stress levels and improves mood. Hypodynamia (lack of movement) leads to a deterioration in cognitive functions and increases the risk of depression.

5. Toxins and harmful substances: The effect of toxins (heavy metals, pesticides, industrial chemicals) and harmful substances (alcohol, drugs, nicotine) damages nerve cells and disrupts their function.

6. Genetic predisposition: Some people have a genetic predisposition to the development of certain neurological and mental disorders, which makes their nervous system more vulnerable to stress factors.

C. Symptoms of disorders of the nervous system:

1. Emotional symptoms: Anxiety, irritability, mood swings, a feeling of depression, apathy, tearfulness, panic attacks.

2. Physical symptoms: Headaches, muscle tension, abdominal pain, sleep disturbance (insomnia, drowsiness), fatigue, decreased appetite or overeating, rapid heartbeat, sweating, dizziness.

3. Cognitive symptoms: Forgetfulness, difficulties with concentration of attention, distraction, slow thinking, difficulties with decision -making.

4. Behavioral symptoms: Avoiding social contacts, increased sensitivity to noise and light, changes in sleep and nutrition mode, alcohol abuse or drugs.

II. The role of dietary supplements in maintaining the health of the nervous system

A. The basic principles of the use of dietary supplements for the nervous system:

1. Individual approach: The choice of dietary supplements should be based on individual needs, symptoms and health status. Consultation with a doctor or a qualified specialist is recommended.

2. Complex approach: Bad should be considered as part of an integrated approach to maintaining the health of the nervous system, including healthy diet, sufficient sleep, physical activity and stress management.

3. Safety and quality: Choose a dietary supplement from trusted manufacturers with a good reputation and confirming the quality of their products. Pay attention to the composition, dosage and possible side effects.

4. Realistic expectations: Bad is not a medicine and cannot replace the full treatment of serious diseases. They can help support the nervous system and improve the general condition, but you should not expect instant and complete getting rid of symptoms.

5. Long reception: Most dietary supplements for the nervous system require long -term administration (several weeks or months) to achieve a noticeable effect.

B. Classification of dietary supplements for the nervous system:

1. Adaptogens: They help the body adapt to stress, increase resistance to adverse environmental factors, improve the general condition and performance.

   • Rhodiola pink (golden root): Reduces fatigue, improves concentration, increases stress resistance.
   • Ginseng: Improves cognitive functions, increases energy, strengthens immunity.
   • Eleutherococcus: Increases performance, reduces fatigue, increases stress resistance.
   • Ashwaganda: Soothes the nervous system, reduces anxiety, improves sleep.

2. B vitamins B: They play an important role in the functioning of the nervous system, participate in the metabolism of neurotransmitters, and support the health of nerve cells.

   • Vitamin B1 (TIAMIN): It is necessary for carbohydrate metabolism, supports the function of the nervous system.
   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters (serotonin, dopamine, GABA).
   • Vitamin B12 (cobalamin): It is necessary for the health of nerve cells, participates in the formation of the myelin shell of nerve fibers.

3. Minerals: It is necessary for the normal functioning of the nervous system, participate in the transmission of nerve impulses, regulate muscle tone.

   • Magnesium: Soothes the nervous system, reduces anxiety, improves sleep, regulates muscle tone.
   • Calcium: It is necessary for the transfer of nerve impulses, participates in muscle contraction.
   • Zinc: He plays an important role in cognitive functions, participates in the synthesis of neurotransmitters.

4. Amino acids: They are building proteins, including neurotransmitters, participate in the regulation of mood and sleep.

   • L-triptophan: The pool of serotonin, improves mood, reduces anxiety, improves sleep.
   • L-theanine: The amino acid contained in green tea calms the nervous system, improves concentration, reduces anxiety.
   • Gamk (gamma-aminobral acid): The main brake neurotransmitter reduces the excitability of the nervous system, soothes, improves sleep.

5. Omega-3 fatty acids: Important to brain health, improve cognitive functions, reduce the risk of depression and anxiety.

   • EPA (ecosapentaenic acid): It has anti -inflammatory properties, improves mood.
   • DGC (docosahexaenic acid): It is necessary for brain health, improves cognitive functions.

6. Plant extracts: Contain biologically active substances that have a calming, antioxidant and neuroprotective effect.

   • Valerian: Soothes the nervous system, improves sleep, reduces anxiety.
   • Melissa: Soothes the nervous system, reduces anxiety, improves sleep.
   • Motherwort: Soothes the nervous system, reduces anxiety, normalizes the heart rhythm.
   • St. John’s wort: It has an antidepressant effect, improves mood. (It is necessary to consider interaction with drugs).

7. Other dietary supplements:

   • Melatonin: Sleep hormone, regulates circus rhythms, improves sleep.
   • 5-HTP (5-hydroxyryptophan): The pool of serotonin, improves mood, reduces anxiety, improves sleep.

III. A detailed description of specific dietary supplements and their actions

A. Adaptogens:

1. Rhodiola pink (golden root):

   • The mechanism of action: Rhodiola pink contains compounds, such as Salidroside and Rosavin, which have an adaptogenic effect. They increase the body’s resistance to stress, normalize the level of cortisol, improve energy metabolism in cells. Rhodiola pink also affects the level of neurotransmitters, such as serotonin, dopamine and norepinephrine, which helps to improve mood and cognitive functions.
   • Indications: Fatigue, stress, decrease in performance, worsening concentration of attention, anxiety, depression.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding, increased nervous excitability, hypertensive crisis.
   • Dosage: It is usually recommended to take 100-400 mg of Rhodiola Pink Extract per day, divided into several tricks.
   • Side effects: Headaches, dizziness, insomnia, increased excitability can rarely occur.

2. Ginseng:

   • The mechanism of action: Ginseng contains gynzenosides that have adaptogenic, stimulating and immunomodulating effects. They improve energy metabolism, increase stress resistance, improve cognitive functions and memory. Ginseng also affects the level of neurotransmitters, such as acetylcholine, dopamine and serotonin.
   • Indications: Fatigue, stress, decrease in performance, worsening memory and concentration of attention, weakness of immunity.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding, increased nervous excitability, hypertension, insomnia, autoimmune diseases.
   • Dosage: It is usually recommended to take 100-200 mg of ginseng extract per day.
   • Side effects: Insomnia, increased excitability, headaches, increased blood pressure can rarely occur.

3. Eleutherococcus:

   • The mechanism of action: Eleutherococcus contains eleuterosides that have an adaptogenic effect. They increase the body’s resistance to stress, improve energy metabolism, increase performance and reduce fatigue. Eleutherococcus also stimulates the immune system.
   • Indications: Fatigue, stress, decrease in performance, weakness of immunity, overwork.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding, increased nervous excitability, hypertension.
   • Dosage: It is usually recommended to take 100-200 mg of Eleutherococcus an Extract per day.
   • Side effects: Insomnia, increased excitability, headaches, increased blood pressure can rarely occur.

4. Ashwaganda:

   • The mechanism of action: Ashvaganda contains vitanolides that have an adaptogenic, soothing and antioxidant effect. They reduce the level of cortisol, improve sleep, reduce anxiety, increase stress resistance. Ashvaganda also has neuroprotective properties.
   • Indications: Stress, anxiety, insomnia, fatigue, a decrease in immunity.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding, autoimmune diseases, thyroid diseases.
   • Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
   • Side effects: Rarely drowsiness, stomach disorder can occur.

B. B vitamins B:

1. Vitamin B1 (TIAMIN):

   • The mechanism of action: Tiamine is necessary for the metabolism of carbohydrates, which are the main source of energy for the brain. It also participates in the transfer of nerve impulses and maintaining the health of nerve cells.
   • Indications: Fatigue, irritability, memory deterioration, peripheral neuropathy, thiamine deficiency (with alcoholism, malnutrition).
   • Contraindications: Individual intolerance.
   • Dosage: The recommended daily dose is 1-2 mg.
   • Side effects: Allergic reactions can rarely occur.

2. Vitamin B6 (Pyridoxin):

   • The mechanism of action: Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and gamk. It is also necessary for the metabolism of amino acids and the formation of Myelin, the protective membrane of the nerve fibers.
   • Indications: Anxiety, depression, irritability, memory deterioration, peripheral neuropathy, premenstrual syndrome (PMS), pyridoxine deficiency.
   • Contraindications: Individual intolerance.
   • Dosage: The recommended daily dose is 1-2 mg. In some cases, higher doses (up to 100 mg per day) can be prescribed under the supervision of a doctor.
   • Side effects: With prolonged use of high doses (> 200 mg per day), peripheral neuropathy may develop.

3. Vitamin B12 (cobalamin):

   • The mechanism of action: Cobalamin is necessary for the formation of myelin, a protective shell of nerve fibers. It also participates in the synthesis of DNA and RNA, as well as in amino acid metabolism.
   • Indications: Fatigue, weakness, numbness and tingling in the limbs, memory deterioration, depression, anemia, cobalamin deficiency (among vegetarians, elderly people, with diseases of the gastrointestinal tract).
   • Contraindications: Individual intolerance.
   • Dosage: The recommended daily dose is 2.4 μg. With vitamin B12 deficiency, higher doses (up to 1000 μg per day) are prescribed under the supervision of a doctor.
   • Side effects: Allergic reactions can rarely occur.

C. Minerals:

1. Magnesium:

   • The mechanism of action: Magnesium is involved in the regulation of nervous excitability, reduces anxiety, improves sleep, relaxes muscles. It is also necessary for the normal functioning of the cardiovascular system and maintaining a healthy level of blood pressure.
   • Indications: Stress, anxiety, insomnia, muscle cramps, headaches, increased blood pressure.
   • Contraindications: Individual intolerance, renal failure, bradycardia.
   • Dosage: The recommended daily dose is 300-400 mg.
   • Side effects: With high doses, diarrhea can occur.

2. Calcium:

   • The mechanism of action: Calcium is necessary for the transfer of nerve impulses, muscle contraction and blood coagulation. He also plays an important role in maintaining the health of bones and teeth.
   • Indications: Muscle cramps, osteoporosis, calcium deficiency.
   • Contraindications: Hypercalcemia, renal failure, hyperparathyroidism.
   • Dosage: The recommended daily dose is 1000-1200 mg.
   • Side effects: At high doses, constipation may occur.

3. Zinc:

   • The mechanism of action: Zinc plays an important role in cognitive functions, the immune system and wound healing. It also participates in the synthesis of neurotransmitters and antioxidant protection.
   • Indications: Memory deterioration, reduction of immunity, slow healing of wounds, zinc deficiency.
   • Contraindications: Individual intolerance.
   • Dosage: The recommended daily dose is 8-11 mg.
   • Side effects: At high doses, nausea, vomiting can occur.

D. Amino acids:

1. L-triptophan:

   • The mechanism of action: L-tripthophanes is the precursor of serotonin, neurotransmitter, which regulates mood, sleep and appetite. He also participates in the synthesis of melatonin, sleep hormone.
   • Indications: Depression, anxiety, insomnia, premenstrual syndrome (PMS).
   • Contraindications: Individual intolerance, simultaneous intake of antidepressants (MAO inhibitors).
   • Dosage: It is usually recommended to take 500-1000 mg L-tripteophan before bedtime.
   • Side effects: Nausea, drowsiness can rarely occur.

2. L-theanine:

   • The mechanism of action: L-dean is an amino acid contained in green tea. It soothes the nervous system, improves concentration, reduces anxiety and increases the level of GABA.
   • Indications: Stress, anxiety, deterioration in concentration, insomnia.
   • Contraindications: Individual intolerance.
   • Dosage: It is usually recommended to take 200-400 mg of L-theanine per day.
   • Side effects: Rarely drowsiness, headaches can occur.

3. Gamk (gamma-aminobral acid):

   • The mechanism of action: GABA is the main brake neurotransmitter in the brain. It reduces the excitability of the nervous system, soothes, improves sleep and reduces anxiety.
   • Indications: Stress, anxiety, insomnia, epilepsy.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding.
   • Dosage: It is usually recommended to take 500-1000 mg GABA per day.
   • Side effects: Rarely drowsiness, stomach disorder can occur.

E. Omega-3 fatty acids:

1. EPA (ecosapentaenic acid) and DGC (docosahexaenic acid):
   • The mechanism of action: Omega-3 fatty acids, especially EPK and DHC, are important to brain health, improve cognitive functions, reduce the risk of depression and anxiety. DGC is the main structural component of nerve cell membranes, and EPC has anti -inflammatory properties.
   • Indications: Depression, anxiety, worsening memory and concentration of attention, cardiovascular diseases.
   • Contraindications: Individual intolerance, blood coagulation disorders, taking anticoagulants.
   • Dosage: The recommended daily dose is 1000-2000 mg omega-3 fatty acids (EPK + DGK).
   • Side effects: Rarely can occur an disorder of the stomach, fish belching.

F. Plant extracts:

1. Valerian:

   • The mechanism of action: Valerian contains valerian acid and other compounds that soothe the nervous system, improve sleep and reduce anxiety. It affects the receptors of the GABA in the brain.
   • Indications: Insomnia, anxiety, nervous excitement.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding.
   • Dosage: It is usually recommended to take 400-600 mg of valerian extract before bedtime.
   • Side effects: Rarely drowsiness, headaches can occur.

2. Melissa:

   • The mechanism of action: Melissa contains rosemary acid and other compounds that soothe the nervous system, reduce anxiety and improve sleep. It also has antiviral properties.
   • Indications: Anxiety, insomnia, nervous excitement, herpes.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding.
   • Dosage: It is usually recommended to take 300-600 mg of lemon balm extract per day.
   • Side effects: Rarely drowsiness, headaches can occur.

3. Motherwort:

   • The mechanism of action: The motherwort contains iridoids and other compounds that soothe the nervous system, reduce anxiety and normalize the heart rhythm. It also has a hypotensive effect.
   • Indications: Anxiety, nervous excitement, rapid heartbeat, increased blood pressure.
   • Contraindications: Individual intolerance, pregnancy, breastfeeding, hypotension.
   • Dosage: It is usually recommended to take 400-600 mg of motherwort extract per day.
   • Side effects: Rarely drowsiness, dizziness can occur.

4. St. John’s wort:

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