Dietary supplement from stress: reviews and whether they help

Dietary supplement from stress: reviews and whether they help

I. Understanding stress and its influence

A. Definition of stress:

Stress is a natural physiological and psychological reaction of the body to complex or threatening situations. This is not always a negative phenomenon; Short -term stress can increase performance and concentration. However, chronic stress that occurs due to prolonged exposure to stressors has a destructive effect on health. Stressors can be external (for example, work, relationships, financial difficulties) or internal (for example, thoughts, beliefs, anxiety). Stress causes the release of hormones, such as cortisol and adrenaline, which mobilize energy and enhance vigilance. In the short term, this is useful, but chronically increased levels of these hormones disrupt the normal functioning of the body.

B. Physiological and psychological manifestations of stress:

Stress is manifested by many physiological and psychological symptoms. Physiological symptoms include:

• Headaches: The tension in the muscles of the neck and head caused by stress often leads to tension headaches.
• Muscle tension: Stress causes muscle contraction, which leads to pain and stiffness, especially in the neck, shoulders and back.
• Far heartbeat: Adrenaline, released by stress, increases heart rate and blood pressure.
• Digestive disorder: Stress affects the work of the gastrointestinal tract, causing abdominal pain, diarrhea, constipation or nausea. An irritated bowel syndrome (SRK) often exacerbates with stress.
• Fatigue: Chronic stress depletes the energy reserves of the body, leading to constant fatigue and weakness.
• Sleep problems: Stress interferes with falling asleep and maintaining sleep, leading to insomnia.
• Reduced immunity: The high levels of cortisol suppress the immune system, making a person more susceptible to infections.

Psychological symptoms include:

• Anxiety: A sense of anxiety, nervousness and fear, often for no apparent reason.
• Irritability: Increased sensitivity and tendency to anger and disappointment.
• Difficulties with concentration: Stress worsens cognitive functions, such as memory, attention and decision -making.
• Dressed mood: A sense of sadness, hopelessness and loss of interest in life.
• Feeling of overload: The feeling that a person cannot cope with the volume of work and duties.
• Changes to appetite: Stress can lead to loss of appetite or, conversely, to overeating.
• Relationships problems: Stress can negatively affect relations with family, friends and colleagues.

C. Long -term consequences of chronic stress:

Chronic stress has a serious impact on health and well -being. Long -term consequences include:

• Cardiovascular diseases: Chronic stress increases the risk of heart disease, such as coronary heart disease, stroke and high blood pressure.
• Metabolic syndrome: Stress contributes to the development of metabolic syndrome characterized by insulin resistance, abdominal obesity, high cholesterol and high blood pressure.
• Mental disorders: Chronic stress increases the risk of depression, anxiety disorders, post -traumatic stress disorders (PTSD) and other mental illness.
• Autoimmune diseases: Stress can provoke or aggravate autoimmune diseases, such as rheumatoid arthritis, lupus and multiple sclerosis.
• Farm problems: Stress can negatively affect the reproductive function in men and women.
• Premature aging: Chronic stress accelerates the aging process, damaging DNA and body cells.
• Chronic pain: Stress can enhance chronic pain and complicate its treatment.

II. Dietary supplements from stress: review and mechanisms of action

A. Definition and classification of dietary supplements:

Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances or complexes of such substances. Bades are not drugs and are not intended for the treatment of diseases. They are designed to maintain health and improve the general condition of the body. Bades are classified in their composition and the alleged action. Stress dietary supplements often contain vitamins, minerals, herbs and other natural substances that have soothing, antioxidant and adaptogenic properties.

B. Key components of dietary supplements used to relieve stress:

1. B vitamins B: Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantotenic acid), B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin) play an important role in the functioning of the nervous system and energy metabolism. B vitamins deficiency can aggravate stress and anxiety. B vitamins are involved in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which regulate mood and stress resistance.
2. Magnesium: Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It plays a key role in the regulation of the nervous system and muscle function. Magnesium helps reduce anxiety, irritability and insomnia associated with stress. He also participates in the regulation of cortisol, stress hormone.
3. L-theanine: L-theanine is an amino acid that is contained in tea (Camellia sinensis). She has a calming and relaxing effect, without causing drowsiness. L-theanine increases the level of GABA, serotonin and dopamine in the brain, which helps to improve mood and reduce anxiety. It can also improve concentration and attention.
4. Rhodiola pink (Rhodiola rosea): Rhodiola pink is an adaptogenic plant that helps the body adapt to stress. It increases resistance to physical and mental stress, improves cognitive functions and reduces fatigue. Rhodiola pink affects the levels of neurotransmitters, such as serotonin, dopamine and norepinephrine, as well as stress hormones, such as cortisol.
5. Ashwaganda (withania somnifera): Ashvaganda is another adaptogenic plant that is used in Ayurvedic medicine. It has a soothing, antioxidant and anti -inflammatory effect. Ashvaganda helps reduce anxiety, stress and insomnia, improves mood and cognitive functions. It can also reduce the level of cortisol.
6. Melissa medicinal (Melissa Officinalis): Melissa medicinal is grass that has a calming and relaxing effect. It helps reduce anxiety, irritability and insomnia. Melissa drug increases the level of the GABA in the brain, which helps to relax and decrease anxiety.
7. Valerian medicinal (Valeriana Officinalis): Valerian medicinal is grass that has a calming and sleeping pill. It helps to reduce anxiety, insomnia and muscle tension. Valerian drugs affects the gameck receptors in the brain, which contributes to relaxation and sleep.
8. Passiflora Incarnata: Passiflora of incarnate is a grass that has a calming and anxiolytic effect. It helps to reduce anxiety, insomnia and nervous tension. Passiflora of incarnate increases the level of the GABA in the brain.
9. 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is the predecessor of serotonin. It helps to increase the level of serotonin in the brain, which helps to improve mood, reduce anxiety and insomnia.
10. Gamk (gamma-aminobral acid): GABA is the main brake neurotransmitter in the brain. It helps to reduce the excitability of neurons and promotes relaxation. GABA additives can help reduce anxiety and insomnia.
11. Chamomile Pharmacy (Matricaria Chamomilla): The chamomile of the pharmacy has a soft soothing and anti -inflammatory effect. Chamomile tea is traditionally used to relieve anxiety and improve sleep.
12. Calcium: Calcium plays a role in the transmission of nerve impulses and muscle function. Calcium deficiency can aggravate anxiety and irritability.

C. The mechanisms of the action of dietary supplements on the nervous system and hormonal balance:

Dietary supplements from stress are acted by various mechanisms:

• Influence on neurotransmitters: Many dietary supplements affect the levels of neurotransmitters, such as serotonin, dopamine, gamut and norepinephrine. For example, L-theanine, Melissa of Medicine and Passiflora of Incarnate increase the level of the GABA, and 5-HTP increases serotonin levels. Rhodiola pink affects the levels of all these neurotransmitters.
• Adaptogenic action: Adaptogenic plants, such as Rodiola Pink and Ashvaganda, help the body adapt to stress, regulating the level of stress hormones, such as cortisol. They can also improve cognitive functions and reduce fatigue.
• Antioxidant action: Stress increases the production of free radicals that can damage the cells of the body. Many dietary supplements, such as Ashvaganda and Vitamin C, have antioxidant properties that help protect the cells from damage.
• Muscle voltage regulation: Magnesium helps to relax muscles and reduce muscle tension, which often occurs with stress.
• Support for energy exchange: B vitamins play an important role in energy exchange and help reduce fatigue associated with stress.

III. Reviews about dietary supplements from stress: Analysis and interpretation

A. General trends in the reviews:

Reviews of dietary supplements from stress vary depending on the individual characteristics of the body, such as stress and the selected dietary supplement. In general, the following trends can be distinguished:

• Positive reviews: Many people report improving mood, reducing anxiety, improving sleep and increasing stress resistance after receiving dietary supplements. Especially often positive reviews are found about dietary supplements containing L-theanine, Rodiol Pink, Ashvaganda, Melissa of Medicine and Magnesium.
• Neutral reviews: Some people do not notice significant changes after receiving dietary supplements. This may be associated with the individual characteristics of the body, insufficient dosage, a short period of administration or inefficiency of the selected dietary supplement for a specific type of stress.
• Negative reviews: In rare cases, people report side effects, such as digestive disorder, headaches, allergic reactions or drowsiness. It is important to remember that some people may have individual intolerance to individual dietary supplements.

B. Examples of reviews about specific dietary supplements:

• L-theanine: “I have been taking the L-theanine for a month now, I feel much calmer and more concentrated. I used to be constantly worried about trifles, now I have been easier to cope with stress. I have not noticed side effects.”
• Rodiola pink: “Rhodiola pink really helps! I work in very tense mode, I used to constantly feel tired and irritable. Now I feel a surge of energy and react less to stressful situations. The dream has also become better.”
• Ashwaganda: “Ashvaganda helped me cope with insomnia and anxiety. I take it overnight, fall asleep faster and sleep stronger. In the morning I wake up a rested and full strength.”
• Magnesium: “I often have muscle convulsions and headaches due to stress. Magnesium helps to relax muscles and relieve tension. Headaches have become less common and the dream improved.”
• Melissa Medicinal: “Tea with lemon balm is my salvation after a hard day. He calms and helps to relax. I fall asleep after it much faster.”
• Valerian medicinal: “Valerian helps me cope with strong anxiety. I accept it only in emergency cases when I feel that I can’t calm down. It acts quickly and efficiently.”
• 5-HTP: “5-HTP helped me improve my mood and cope with easy depression. I began to feel happier and confident.”

C. Factors affecting the effectiveness of dietary supplements:

The effectiveness of dietary supplements from stress depends on many factors:

• Type and intensity of stress: Bades can be more effective for removing mild or moderate stress than for the treatment of severe mental disorders.
• Individual characteristics of the body: In each person, the body reacts to dietary supplements in different ways. Some people can be more sensitive to certain components than others.
• Dosage and duration of the reception: It is necessary to observe the recommended dosage and duration of dietary supplement. Insufficient dosage or short admission period may not give the desired effect.
• Bad quality: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of products. Poor -quality dietary supplements may contain harmful impurities or not contain the declared amount of active substances.
• Life: Bades are not a magic tablet. To effectively relieve stress, it is also necessary to lead a healthy lifestyle, including proper nutrition, physical activity, sufficient sleep and stress using other methods such as meditation, yoga or psychotherapy.
• Combination with other drugs: It is important to consult a doctor before taking dietary supplements, especially if you take other medicines in order to avoid possible interactions.
• Expectations: It is important to have realistic expectations from dietary supplements. They can help reduce stress and improve the general condition, but are not a replacement for the full treatment of mental disorders.

IV. Scientific research of dietary supplements from stress: Review of evidence

A. Studies of B vitamins B:

Numerous studies show that the deficiency of B vitamins is associated with an increased risk of developing anxiety, depression and other mental disorders. Some studies have shown that taking group B vitamins can improve mood, reduce anxiety and increase stress resistance. For example, a study published in the journal Psychopharmacologyshowed that taking a complex of vitamins of group B for 12 weeks reduces stress levels and improves the mood in healthy people. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of taking group B vitamins to relieve stress.

B. Magnesium research:

Studies show that magnesium plays an important role in the regulation of the nervous system and muscle function. The deficiency of magnesium is associated with an increased risk of developing anxiety, depression and insomnia. Some studies have shown that the intake of magnesium can reduce anxiety, irritability and insomnia associated with stress. For example, a study published in the journal Nutrientsshowed that the intake of magnesium for 6 weeks reduces the level of anxiety in people with a generalized alarming disorder. However, additional studies are needed to confirm these results and determine the optimal form and dosage of magnesium to relieve stress.

C. Research L-theanine:

Studies show that L-theanine has a calming and relaxing effect, without causing drowsiness. It increases the level of GABA, serotonin and dopamine in the brain, which helps to improve mood and reduce anxiety. Some studies have shown that L-theanine can improve concentration and attention. For example, a study published in the journal Journal of Physiological Anthropologyshowed that the intake of L-theanine improves cognitive functions and reduces anxiety during stressful tasks. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of L-theanine to relieve stress.

D. Rodiola Rozova research:

Studies show that Rodiola is pink is an adaptogenic plant that helps the body adapt to stress. It increases resistance to physical and mental stress, improves cognitive functions and reduces fatigue. For example, a study published in the journal Phytomedicineshowed that the reception of Rodiola Pink for 4 weeks reduces the level of stress, improves mood and reduces fatigue in people with burnout syndrome. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of Rodiola Rozova to relieve stress.

E. Ashvaganda research:

Studies show that Ashvaganda is an adaptogenic plant that has a soothing, antioxidant and anti -inflammatory effect. It helps reduce anxiety, stress and insomnia, improves mood and cognitive functions. For example, a study published in the journal Journal of Alternative and Complementary Medicineshowed that the reception of Ashvaganda for 60 days reduces the level of cortisol and anxiety in people with chronic stress. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of Ashvaganda to relieve stress.

F. Studies of Medical Mailissa:

Studies show that Melissa has a sedative and relaxing effect. It helps reduce anxiety, irritability and insomnia. For example, a study published in the journal Journal of Ethnopharmacologyshowed that taking the melissa extract reduces anxiety and improves the mood of people with mild and moderate anxiety. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of taking medicinal lemon balm to relieve stress.

G. Studies of valerian medicinal:

Studies show that valerian medicinal has a calming and sleeping pill. It helps to reduce anxiety, insomnia and muscle tension. For example, meta-analysis published in the journal Sleep Medicine Reviewsshowed that Valerian medicinal can improve the quality of sleep in people with insomnia. However, additional studies are needed to confirm these results and determine the optimal dosage and duration of valerian medicinal to relieve stress and improve sleep.

H. General research restrictions:

It is important to note that many studies from stress have restrictions, such as small samples, short duration, lack of control groups or the use of non -standardized plant extracts. Therefore, additional, larger and well -planned studies are needed to confirm the effectiveness and safety of dietary supplements from stress.

V. Recommendations for the choice and use of dietary supplements from stress

A. Consultation with a doctor:

Before taking dietary supplements from stress, you need to consult a doctor, especially if you have any chronic diseases, you take other medicines or pregnant or breastfeed. The doctor will be able to evaluate your health status, determine the causes of stress and recommend the most suitable dietary supplements taking into account your individual characteristics. It is important to discuss with a doctor possible interactions of dietary supplements with other drugs, as well as potential side effects.

B. The choice of high -quality dietary supplement:

It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of products. Pay attention to the following factors:

• The presence of a quality certificate: The dietary supplement must have a certificate of conformity confirming its quality and safety.
• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the declared active substances in sufficient concentration. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
• Manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market. Read reviews about the manufacturer and products on the Internet.
• Package: Bad packaging should be sealed and protect the product from exposure to light, moisture and oxygen.

C. Compliance with dosage and instructions:

It is necessary to strictly comply with the recommended dosage and instructions for use indicated on the package of dietary supplements. Exceeding the dosage can lead to side effects. If you are not sure of the dosage, consult a doctor or pharmacist.

D. Duration of admission:

The duration of dietary supplement depends on the type and intensity of stress, as well as on the individual characteristics of the body. It is usually recommended to take dietary supplements from stress in courses from several weeks to several months. If, after several weeks of receiving dietary supplements, you do not notice improvements, consult a doctor for further consultation.

E. Attention to side effects:

Carefully follow your health state during the intake of dietary supplements. If you notice any side effects, such as digestive disorder, headaches, allergic reactions or drowsiness, stop taking the dietary supplement and consult a doctor.

F. A comprehensive approach to stress management:

Bades can be a useful addition to a comprehensive approach to stress management. However, they are not a replacement for a healthy lifestyle, full nutrition, physical activity, sufficient sleep and other stress management methods, such as meditation, yoga or psychotherapy.

G. Other stress management methods:

• Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grains and low -fat protein helps maintain the health of the nervous system and increases stress resistance.
• Physical activity: Regular physical exercises, such as walking, running, swimming or yoga, help reduce stress, improve mood and increase energy.
• Sufficient sleep: The lack of sleep exacerbates stress and anxiety. Try to sleep 7-8 hours a day.
• Meditation and Minfulness: Meditation and Mindfulnes help reduce stress, improve concentration and increase awareness.
• Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps reduce stress, improve flexibility and strengthen muscles.
• Respiratory exercises: Deep breathing exercises help reduce stress, relax muscles and improve concentration.
• Conducting time in nature: Natural walks help reduce stress, improve mood and increase energy.
• Communication with loved ones: Support from family and friends helps to cope with stress and improve the general condition.
• Hobbies and interests: Classes of your favorite thing help to distract from stress and improve mood.
• Psychotherapy: If stress prevents you from living a full life, contact a psychotherapist. Psychotherapy will help you understand the causes of stress and learn the effective methods of its management.

VI. Risks and side effects of dietary supplements from stress

A. General risks of admission of dietary supplements:

The reception of dietary supplements is associated with some risks:

• Lack of strict quality control: Bades are not subject to the same strict quality control as drugs. This means that the composition of the dietary supplement may not correspond to the declared on the package, and it may contain harmful impurities.
• Interaction with drugs: Bades can interact with other medicines that you take, which can lead to undesirable side effects.
• Side effects: Some dietary supplements can cause side effects, such as digestive disorder, headaches, allergic reactions or drowsiness.
• Inaccurate information: Some dietary supplements can provide false information about their products, claiming non -existent effects or silent about possible side effects.
• Masks of serious diseases: Reception of dietary supplements can disguise the symptoms of serious diseases and postpone a doctor’s appeal.

B. Side effects of specific dietary supplements:

• B vitamins B: In high doses, group B vitamins can cause digestive disorder, skin rashes and other side effects.
• Magnesium: High doses of magnesium can cause diarrhea and stomach disorder.
• L-theanine: L-theanine is usually well tolerated, but in rare cases it can cause headache and nausea.
• Rodiola pink: Rhodiola pink can cause excitement, insomnia and irritability.
• Ashwaganda: Ashvagand can cause digestion, drowsiness and allergic reactions. It is not recommended to take pregnant and lactating women.
• Melissa Medicinal: Melissa can cause drowsiness and dizziness.
• Valerian medicinal: Valerian medicinal can cause drowsiness, headache and digestive disorder. It is not recommended to be accepted before driving a car or performing other tasks requiring concentration.
• 5-HTP: 5-HTP can cause nausea, vomiting, diarrhea and headache. It is not recommended to be taken in combination with antidepressants.

C. Contraindications to the reception of dietary supplements:

Bades have contraindications for use in certain cases:

• Pregnancy and breastfeeding: Some dietary supplements can be dangerous for pregnant and lactating women.
• Chronic diseases: Some dietary supplements can aggravate the course of chronic diseases.
• Taking drugs: Bades can interact with drugs, which can lead to undesirable side effects.
• Individual intolerance: Some people may have individual intolerance to individual components of dietary supplements.
• Childhood: Some dietary supplements are not recommended for children.

D. The importance of informing the doctor:

It is important to inform your doctor about all the dietary supplements that you accept so that he can evaluate possible risks and interactions with other drugs.

VII. Alternative methods of stress relief not related to dietary supplements

A. Psychotherapy:

Psychotherapy is an effective method of treating stress and anxiety disorders. The psychotherapist helps the patient understand the causes of stress, learn the effective methods of managing it and change negative thoughts and beliefs. There are various types of psychotherapy, such as cognitive-behavioral therapy (KPT), psychoanalysis and gestalt therapy.

B. Meditation and Mindfulnes:

Meditation and Mindfulnes are techniques that help reduce stress, improve concentration and increase awareness. Meditation consists in focusing on breathing, sensations in the body or a certain image. Mindfulness is the practice of a conscious stay in the present moment, without condemnation and evaluation.

C. Yoga and Tai Chi:

Yoga and Tai Chi are types of physical activity that combine physical exercises, breathing techniques and meditation. They help reduce stress, improve flexibility and strengthen muscles.

D. Respiratory exercises:

Deep breathing exercises help reduce stress, relax muscles and improve concentration.

E. Physical activity:

Regular physical exercises, such as walking, running, swimming or dancing, help reduce stress, improve mood and increase energy level.

F. Healthy nutrition:

A balanced diet rich in fruits, vegetables, whole grains and low -fat protein helps maintain the health of the nervous system and increases stress resistance.

G. A sufficient dream:

The lack of sleep exacerbates stress and anxiety. Try to sleep 7-8 hours a day.

H. Time management:

Effective time management helps reduce stress associated with overloading work and lack of time.

I. Hobbies and interests:

Classes of your favorite thing help to distract from stress and improve mood.

J. Communication with loved ones:

Support from family and friends helps to cope with stress and improve the general condition.

K. Conducting time in nature:

Natural walks help reduce stress, improve mood and increase energy.

VIII. Conclusion: an individual approach to removing stress

The choice of stress relief is an individual process. It is important to experiment with various methods and choose those that are best suited to you. Dietary supplements from stress can be a useful addition to a comprehensive approach to stress management, but they are not a replacement for a healthy lifestyle and other stress management methods. Always consult a doctor before taking dietary supplements, especially if you have any chronic diseases or you take other medicines. Remember that caring for your mental and physical health is an investment in your well -being and quality of life.