Dietary supplement to reduce stress and improve sleep

Dietary supplement to reduce stress and improve sleep: detailed guide

I. Understanding the connection between stress, sleep and nutrition

A modern way of life, characterized by high workload, constant connection with the information stream and numerous requirements, often leads to chronic stress. Stress, in turn, negatively affects the quality of sleep, creating a vicious circle: the lack of sleep exacerbates stress, and stress prevents normal sleep.

This relationship is explained by complex neurochemical processes. Stress activates the hypothalamic-pituitary-adrenal (GGN) axis, which leads to the release of cortisol, stress hormone. An increased level of cortisol disrupts circus rhythms that regulate sleep-bonding. In addition, stress reduces the level of serotonin and melatonin, neurotransmitters, playing a key role in the regulation of mood and sleep.

The lack of sleep also has a negative effect on the hormonal background. It reduces the sensitivity to insulin, increases the risk of developing metabolic syndrome and type 2 diabetes, and also increases the level of gelin, hunger hormone, which can lead to overeating and weight gain.

Proper nutrition plays an important role in managing stress and improving sleep. Certain nutrients and biologically active additives (dietary supplements) can support the nervous system, regulate the hormonal balance and promote relaxation. However, it is important to understand that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet, regular physical exercises and stress management techniques.

II. Magnesium: Mineral of calm and good sleep

Magnesium is an indispensable mineral involved in more than 300 biochemical reactions in the body, including regulation of the nervous system, muscle function and blood sugar. It plays an important role in reducing stress and improving sleep.

• The mechanism of action: Magnesium helps regulate GGN-Osi activity, reducing the level of cortisol. It is also a cofactor for enzymes involved in the synthesis of serotonin and melatonin. In addition, magnesium blocks NMDA receptors, which are involved in the transmission of nerve impulses that excite the brain. This helps to relax and reduce nervous excitability.

• Deficiency symptoms: Magnesium deficiency can manifest itself with various symptoms, including fatigue, irritability, muscle cramps, headaches, insomnia and anxiety.

• Forms of magnesium: There are various forms of magnesium that differ in degree of digestibility and bioavailability.

  • Magnesium citrate: It is well absorbed and can have a slight laxative effect.
  • Magnesium glycinate: One of the most bioavailable forms is well tolerated and does not cause digestive problems. It is recommended to improve sleep and reduce anxiety.
  • Magnesium Treonate: It has the ability to penetrate through a hematoencephalic barrier and improve cognitive functions.
  • Magnesium oxide: It contains the largest amount of elementary magnesium, but is poorly absorbed.
  • Magnesium sulfate (English salt): Used for baths, has a relaxing and detoxifying effect.
  • Magnesium Taurat: Contains the Taurin amino acid, which also has soothing properties.

• Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. However, the dosage may vary depending on individual needs and health status. It is important to consult a doctor before taking magnesium additives.

• Contraindications and side effects: Magnesium intake can cause side effects, such as diarrhea, nausea and vomiting, especially with high doses. Contraindications include renal failure, bradycardia and hypotension.

• Sources of magnesium: In addition to dietary supplements, magnesium can be obtained from food sources, such as green sheet vegetables, nuts, seeds, whole grain products and legumes.

III. Melatonin: Sleep hormone and circadian rhythms

Melatonin is a hormone produced by the pineal gland in the brain. He plays a key role in the regulation of circadian rhythms, the Son-Bodming cycle.

• The mechanism of action: Melatonin signals the body about the occurrence of darkness and prepares it for bed. It reduces body temperature, blood pressure and cortisol level.

• Indications for use: Melatonin additives are used to improve sleep, especially for insomnia, change time zones (jetlag), circus rhythms and night work.

• Dosage: It is usually recommended to start with a small dose (0.5-1 mg) 30-60 minutes before bedtime and gradually increase the dose if necessary. The maximum daily dose usually does not exceed 5 mg. It is important to consult a doctor to determine the optimal dosage.

• Side effects: Melatonin is usually well tolerated, but can cause side effects, such as headache, dizziness, drowsiness, nausea and irritability.

• Interactions with drugs: Melatonin can interact with some drugs such as anticoagulants, antidepressants and immunosuppressants. It is important to consult a doctor if you take any medicine.

• Melatonin forms: Melatonin is available in various forms, including tablets, capsules, chewing gum and sprays.

• Alternatives Melatonin: In some cases, other additives, such as valerian, chamomile and L-tripthophanes, can be alternative to melatonin.

IV. L-Triptophan and 5-HTP: Serotonin and Melatonin Precursors

L-tripthophanes is an indispensable amino acid, which is the precursor of serotonin, and then melatonin. 5-HTP (5-hydroxyryptophan)-an intermediate product in the metabolism of L-tripthophanes, which is more efficiently converted into serotonin.

• The mechanism of action: L-tripthophanes and 5-HTP increase the level of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. Serotonin, in turn, is transformed into melatonin, sleep hormone.

• Indications for use: Adders of L-tripteophan and 5-HTP are used to improve mood, reduce anxiety, improve sleep and suppress appetite.

• Dosage: It is usually recommended to start with a small dose (50-100 mg L-tripteophan or 50 mg 5-HTP) and gradually increase the dose if necessary. The maximum daily dose usually does not exceed 300 mg for L-tripteophan and 200 mg for 5-HTP. It is important to consult a doctor to determine the optimal dosage.

• Side effects: L-tripthophanes and 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and drowsiness.

• Interactions with drugs: L-tripthophanes and 5-HTP can interact with some drugs such as antidepressants, anticoagulants and analgesics. It is important to consult a doctor if you take any medicine.

• Cautions: It is not recommended to take L-tripthophanes or 5-HTP along with MAO inhibitors (monoaminexidase) or selective inhibitors of the reverse capture of serotonin (SIOS), as this can lead to serotonin syndrome.

• Sources of L-tripteophan: L-tripthophanes are contained in food sources, such as turkey, chicken, eggs, fish, nuts and seeds.

V. Valerian: a plant for removing anxiety and improving sleep

Valerian is a medicinal plant known for its soothing and sleeping pills.

• The mechanism of action: Valerian contains a number of active compounds, including valerian acid, which interact with the receptors of the GABA (gamma-aminomatic acid) in the brain. The GABA is the main brake neurotransmitter, which helps to relax and decrease nervous excitability.

• Indications for use: Valerian is used to treat anxiety, insomnia, nervous tension and muscle cramps.

• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.

• Side effects: Valerian can cause side effects, such as drowsiness, headache, dizziness and stomach disorder.

• Interactions with drugs: Valerian can enhance the effect of sedative and antidepressant drugs. It is important to consult a doctor if you take any medicine.

• Forms of valerian: Valerian is available in various forms, including capsules, tablets, tinctures and teas.

• Cautions: It is not recommended to drive a car or work with mechanisms after taking valerian.

VI. Chamomile: soft sedative

Chamomile is a medicinal plant with soft soothing and anti -inflammatory properties.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect.

• Indications for use: Chamomile is used to facilitate anxiety, improve sleep, relieve muscle cramps and reduce inflammation.

• Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime.

• Side effects: Chamomile rarely causes side effects, but some people may have an allergic reaction.

• Chamomile forms: Chamomile is available in various forms, including tea, extracts, capsules and creams.

• Cautions: If you are allergic to ambrosia, chrysanthemums or other plants of the family complex, be careful when using chamomile.

VII. L-dean: amino acid for relaxation and focusing

L-dean is an amino acid contained in tea, especially in green tea. It has relaxing and anti-lane properties, without causing drowsiness.

• The mechanism of action: L-theanine increases the level of the GABA, serotonin and dopamine in the brain, having a calming effect. It also increases the alpha wave activity of the brain associated with relaxation and creative thinking.

• Indications for use: L-theanine is used to reduce anxiety, improve concentration, increase mental performance and improve sleep quality.

• Dosage: It is usually recommended to take 100-200 mg of L-theanine 1-3 times a day.

• Side effects: L-theanine is usually well tolerated, but in rare cases it can cause headache or stomach.

• Interactions with drugs: L-theanine can enhance the effect of sedative and antihypertensive drugs. It is important to consult a doctor if you take any medicine.

• L-theanine sources: L-theanine is contained in tea, especially in green tea.

VIII. Gaba (Gaba): Neurotransmitter for calm and relaxation

GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It plays an important role in reducing nervous excitability, relaxation and improving sleep.

• The mechanism of action: The GABA associates the GABA receptors in the brain, reducing the activity of neurons and having a calming effect.

• Indications for use: GABA additives are used to reduce anxiety, improve sleep, removal of muscle tension and reduce pain.

• Dosage: It is usually recommended to take 500-750 mg GABA 1-3 times a day.

• Side effects: GABA can cause side effects, such as drowsiness, dizziness, tingling in the limbs and stomach disorder.

• Interactions with drugs: GABA can enhance the effect of sedative and antidepressant drugs. It is important to consult a doctor if you take any medicine.

• Overcoming the hematoencephalic barrier: The question of how effective the GABA penetrates through the hematoencephalic barrier remains the subject of discussions. Some studies show that GABA can affect the brain, even if its penetration is limited.

• Alternative ways to increase the level of GABA: In addition to taking GABA additives, the level of GABA can be increased using other methods such as meditation, yoga and physical exercises.

IX. B vitamins B: Supporting the nervous system and decreasing stress

B vitamins play an important role in the functioning of the nervous system and the metabolism of energy. B vitamins deficiency can lead to fatigue, irritability, depression and insomnia.

• Vitamin B1 (TIAMIN): Participates in the metabolism of carbohydrates and the functioning of the nervous system. Tiamine deficiency can lead to fatigue, irritability and insomnia.

• Vitamin B2 (Riboflavin): Participates in the energy exchange and functioning of the nervous system. Riboflavin deficiency can lead to fatigue, headaches and insomnia.

• Vitamin B3 (Niacin): Participates in the metabolism of energy and the functioning of the nervous system. Niacin deficiency can lead to fatigue, depression and insomnia.

• Vitamin B5 (pantotenic acid): Participates in the metabolism of energy and the synthesis of stress hormones. A deficiency of pantothenic acid can lead to fatigue, irritability and insomnia.

• Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Pyridoxine deficiency can lead to depression, anxiety and insomnia.

• Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins. Biotin deficiency can lead to fatigue, depression and insomnia.

• Vitamin B9 (folic acid): Participates in the synthesis of DNA and RNA, as well as in the metabolism of homocysteine. Folic acid deficiency can lead to depression, anxiety and insomnia.

• Vitamin B12 (cobalamin): Participates in the functioning of the nervous system and the formation of red blood cells. Cobalamine deficiency can lead to fatigue, depression, insomnia and neurological problems.

• Dosage: Recommended daily doses of B vitamins vary depending on age, gender and health. It is important to consult a doctor to determine the optimal dosage.

• Sources of B vitamins B: B vitamins are contained in food sources, such as meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts and seeds.

X. Adaptogens: Plants to increase stress resistance

Adaptogens are a group of plants with the ability to increase the body’s resistance to stress, both physical and emotional.

• The mechanism of action: Adaptogens help regulate the GGN-Osi function, reducing the level of cortisol and increasing resistance to stress factors.

• The main adaptogens:

  • Ashwaganda: Reduces the level of cortisol, improves sleep, reduces anxiety and increases energy.
  • Rodiola pink: Increases resistance to stress, improves cognitive functions, reduces fatigue and improves mood.
  • Eleutherococcus: Increases resistance to stress, improves physical and mental performance, strengthens the immune system.
  • Ginseng: Increases energy, improves cognitive functions, strengthens the immune system and reduces blood sugar.
  • Saint Vasily (Tulasi): Reduces the level of cortisol, improves sleep, reduces anxiety and has antioxidant properties.
  • Sizer: Increases resistance to stress, improves cognitive functions, protects the liver and has antioxidant properties.

• Dosage: The dosage of adaptogens varies depending on a particular plant and individual needs. It is important to start with a small dose and gradually increase it if necessary.

• Side effects: Adaptogens are usually well tolerated, but some people can cause side effects, such as headache, stomach disorder and allergic reactions.

• Interactions with drugs: Adaptogens can interact with some drugs. It is important to consult a doctor if you take any medicine.

XI. Alfa Casein Tripsin Hydroilizat (Lactium®): Dairy Protein for Stress Relief

Alfa-Cazein Tripsin Hydrodalizat (Lactium®)-peptide obtained from milk protein. It has soothing and anti-lane properties.

• The mechanism of action: Lactium® binds to the GABA receptors in the brain, having a soothing effect.

• Indications for use: Lactium® is used to reduce anxiety, improve sleep and relieve stress symptoms.

• Dosage: It is usually recommended to take 150-300 mg Lactium® per day.

• Side effects: Lactium® is usually well tolerated, but in rare cases it can cause stomach disorder.

• Safety: Lactium® is considered safe for use, even for children.

XII. Phosphatidylserin: support for adrenal glands and reduction of cortisol

Phosphatidylserin (PS) is phospholipid, which is an important component of cell membranes, especially in the brain. It plays a role in cognitive functions and stress regulation.

• The mechanism of action: Phosphatidylserin helps regulate the GGN-Osi function, reducing the level of cortisol in response to stress. It can also improve cognitive functions, especially memory and attention.

• Indications for use: Phosphatidylserin is used to reduce stress, improve cognitive functions, improve memory and attention, as well as to alleviate the symptoms of depression.

• Dosage: It is usually recommended to take 100-300 mg of phosphatidylserin per day.

• Side effects: Phosphatidylserin is usually well tolerated, but in rare cases it can cause stomach disorder or insomnia.

• Sources of phosphatidylserin: Phosphatidylserin is contained in food sources, such as soy, meat and fish.

XIII. Other dietary supplements and approaches to decreasing stress and improving sleep

In addition to the above dietary supplements, there are other approaches to a decrease in stress and improving sleep:

• Glycine: Amino acid that can improve sleep quality.
• Taurin: Amino acid with soothing properties.
• Omega-3 fatty acids: They can improve mood and reduce anxiety.
• Probiotics: Supporting the health of the intestine, which can affect mood and sleep.
• Meditation and Mindfulness: Equipment techniques that help reduce stress and improve sleep.
• Yoga: Physical practice that can reduce stress and improve sleep.
• Regular physical exercises: They can reduce stress and improve sleep, but it is important to engage in them no later than 3 hours before bedtime.
• Limiting caffeine and alcohol: Caffeine and alcohol can disrupt sleep.
• Compliance with sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Creating a comfortable sleeping environment: A dark, quiet and cool bedroom contributes to a good sleep.

XIV. Important warnings and recommendations

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
• Individual approach: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• Do not replace a healthy lifestyle: Bades are not a replacement for a healthy lifestyle, including a balanced diet, regular physical exercises and stress management techniques.
• Buy dietary supplements from reliable manufacturers: Make sure that the dietary supplements you buy are made by reliable manufacturers adhering to quality standards.
• Follow the dosage: Do not exceed the recommended dosage of dietary supplements.
• Be patient: It may take time to achieve the effect of dietary supplements.
• Track your feelings: Pay attention to how dietary supplements affect your well -being and sleep.
• Inform your doctor about the admission of dietary supplements: This will help to avoid possible interactions with drugs.

XV. Conclusion (repetition of important points)

Stress management and sleep improvement are important aspects of maintaining health and well -being. Bades can be a useful addition to a healthy lifestyle, helping to regulate the nervous system, hormonal balance and promoting relaxation. However, it is important to remember the need to consult a doctor, an individual approach and the importance of observing a healthy lifestyle.