Dietary supplements for the nervous system: calm and energy
Section 1: Nervous system – the foundation of health and performance
The nervous system, the most complex communication network of the body, is responsible for the coordination of all functions, the perception of the environment and the reaction to it. Our physical and mental health, the ability to concentrate, work effectively and enjoy life depends on its coordinated work. The nervous system consists of the central nervous system (central nervous system), including the brain and spinal cord, and the peripheral nervous system (PNS), combining nerves and ganglia spreading throughout the body.
The central nervous system acts as a central processor, analyzing the incoming information and giving commands. PNS, in turn, transfers signals from the senses to the central nervous system and from the central nervous system to the muscles and glands. This complex system regulates everything from breathing and heartbeat to thinking and emotions.
Dot in the work of the nervous system can manifest itself varied:
- Sleep disorders: Insomnia, frequent awakening, drowsiness during the day.
- Increased anxiety and irritability: Anxiety, nervousness, temper.
- Reducing cognitive functions: Memory deterioration, concentration, speed of thinking.
- Chronic fatigue: A constant feeling of fatigue, lack of energy, apathy.
- Physical symptoms: Headaches, muscle tension, digestive disorders.
The causes of these disorders can be different: chronic stress, malnutrition, lack of sleep, deficiency of vitamins and minerals, hormonal changes, genetic predisposition and the effect of toxins. Constant stress, especially in the modern world, has a destructive effect on the nervous system, exhausting its resources and leading to the development of chronic diseases.
Maintaining the health of the nervous system is a key aspect of general well -being. A healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and stress control methods, plays a decisive role. However, in some cases, additional measures may be required to maintain the optimal function of the nervous system, such as taking biologically active additives (BADs).
Section 2: What is dietary supplements and their role in supporting the nervous system
Bades, or biologically active additives, are concentrated sources of nutrients, such as vitamins, minerals, amino acids, plant extracts and other components designed to supplement the diet. They are not drugs and are not intended for the treatment of diseases. However, they can have a positive effect on the body, maintaining its functions and improving the general state of health.
In the context of the nervous system, dietary supplements can be used for:
- Ensuring the necessary nutrients: Many vitamins and minerals play an important role in the work of the nervous system. The deficiency of these substances can lead to a deterioration in cognitive functions, increased anxiety and other problems.
- Support for neurotransmitters: Neurotransmitters are chemicals that transmit signals between nerve cells. Some dietary supplements can contribute to the normalization of the level of neurotransmitters, such as serotonin, dopamine and GABA, which positively affects the mood, dream and concentration of attention.
- Protection of nerve cells from damage: The antioxidants contained in some dietary supplements can protect the nerve cells from damage caused by free radicals, which helps to improve cognitive functions and prevent age -related changes.
- Reducing stress and anxiety: Some plant extracts, such as valerian and St. John’s wort, have soothing properties and can help reduce stress and anxiety.
- Improving the quality of sleep: Some dietary supplements, such as melatonin and magnesium, can help improve sleep and relieve falling asleep.
It is important to note that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the dosage and quality of the product. Before taking the dietary supplement, it is recommended to consult a doctor in order to exclude contraindications and choose the optimal course.
Section 3: Key vitamins and minerals for the health of the nervous system
Vitamins and minerals play an indispensable role in maintaining the normal function of the nervous system. Their deficiency can lead to serious violations affecting both physical and mental health. Here are some of the most important vitamins and minerals for the nervous system:
- B vitamins B: Vitamins of group B, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxin), B7 (biotin), B9 (folic acid) and B12 (cobalamin), necessary for the normal functioning of the nervous system. They participate in the energy exchange, the synthesis of neurotransmitters and maintaining the health of nerve cells. B vitamins deficiency can lead to fatigue, irritability, depression, worsening memory and concentration. Vitamin B12 is especially important for the health of the nervous system, as it is involved in the formation of a myelin shell that protects the nerve fibers.
- Vitamin D: Vitamin D plays a role not only in bone health, but also in the functioning of the nervous system. It is involved in the regulation of mood, cognitive functions and the protection of nerve cells from damage. Vitamin D deficiency is associated with an increased risk of depression, anxiety and other nervous disorders.
- Vitamin E: Vitamin E is a powerful antioxidant that protects the nerve cells from damage caused by free radicals. It also participates in maintaining the health of blood vessels that provide blood supply to the brain. Vitamin E deficiency can lead to a deterioration in cognitive functions and other nervous problems.
- Magnesium: Magnesium is an important mineral involved in more than 300 biochemical reactions in the body, including the regulation of the nervous system. It helps reduce stress, improve sleep and maintain the normal function of neurotransmitters. Magnesium deficiency is associated with increased anxiety, irritability, insomnia and headaches.
- Zinc: Zinc plays an important role in cognitive functions, mood and immune system. It is involved in the synthesis of neurotransmitters and the protection of nerve cells from damage. Zinc deficiency can lead to a deterioration in memory, concentration of attention and increased anxiety.
- Iron: Iron is necessary for transporting oxygen to the brain. Iron deficiency can lead to fatigue, weakness, reduction of cognitive functions and depression.
- Calcium: Calcium is involved in the transmission of nerve impulses and muscle contractions. It is also necessary for the health of bones. Calcium deficiency can lead to muscle cramps, convulsions and other nervous problems.
- Potassium: Potassium is important for maintaining the normal electrical potential of nerve cells, which is necessary for transmitting nerve impulses. Potassium deficiency can lead to weakness, fatigue and muscle seizures.
When choosing dietary supplements containing vitamins and minerals, it is important to pay attention to the form of release and bioavailability of the components. Some forms of vitamins and minerals are better absorbed than others. For example, methylplate is a more bio -access form of folic acid than folic acid.
Section 4: Amino acids – Building blocks for neurotransmitters
Amino acids are protein building blocks, and they also play an important role in the work of the nervous system. Some amino acids are the precursors of neurotransmitters, chemicals that transmit signals between nerve cells.
- Triptofan: Triptofan is the predecessor of serotonin, neurotransmitter, responsible for mood, sleep and appetite. The low level of serotonin is associated with depression, anxiety and insomnia. Triptophane in the form of dietary supplements can help increase serotonin levels and improve mood and sleep. However, Triptofan is not recommended to be taken with some antidepressants.
- Tyrosine: Tyrosin is the precursor of dopamine, norepinephrine and adrenaline, neurotransmitters responsible for motivation, concentration and energy. The low level of dopamine is associated with fatigue, apathy and worsening cognitive functions. Taking tyrosine in the form of dietary supplements can help increase the level of dopamine and improve cognitive functions and energy.
- Glutamine: Glutamin is the predecessor of GABA (gamma-aminomatic acid), neurotransmitter, which has a calming effect. GABA helps to reduce anxiety, improve sleep and relax muscles. The intake of glutamine in the form of dietary supplements can help increase the level of the GABA and a decrease in anxiety and improve sleep.
- Taurin: Taurin is a conditionally indispensable amino acid that has antioxidant and neuroprotective properties. It helps to protect nerve cells from damage and improve cognitive functions. Taurin also has a calming effect and can help reduce anxiety.
- L-theanine: L-theanine is an amino acid contained in green tea, which has soothing and relaxing properties. It helps to reduce anxiety, improve concentration and increase the level of the GABA. L-theanine can also improve sleep quality.
When choosing dietary supplements containing amino acids, it is important to take into account the dosage and combination with other components. Some amino acids are better absorbed in combination with B vitamins.
Section 5: Plant extracts for calm and energy
Many plant extracts have useful properties for the nervous system. They can help reduce stress, improve sleep, increase attention concentration and protect nerve cells from damage.
- Valerian: Valerian is a plant known for its soothing properties. It contains valerianic acid, which interacts with the gamut receptors in the brain, contributing to a decrease in anxiety, improving sleep and relaxing muscles. Valerian is a popular remedy for insomnia and anxiety.
- St. John’s wort: St. John’s wort is a plant with antidepressant properties. It contains hypericin and hype