Dietary supplements to reduce stress and anxiety: complex guide
Section 1: Understanding stress and anxiety
Stress and anxiety are common reactions to complex life circumstances. However, when they become chronic, they can have a destructive effect on physical and mental health. Understanding stress and anxiety mechanisms is the key to choosing effective management strategies, including the use of biologically active additives (BAD).
1.1. Neurobiology of stress and anxiety:
The stress reaction includes a complex network of neural and hormonal pathways. The hypothalamo-pituitary-adrenal axis (GGN axis) plays a central role. In a clash with a threat, the hypothalamus is released by corticotropin-releasing hormone (KRG), which stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol, the main stress hormone.
Cortisol has a wide range of effects on the body, including:
- Energy mobilization: Increasing blood glucose to provide the body with energy.
- Suppression of the immune system: Reducing inflammation in the short term, but weakening of immunity during chronic exposure.
- Changing cognitive functions: Improving memory in the short term, but worsening concentration and making decisions in chronic stress.
- Cardiovascular effects: Increasing blood pressure and heart rate.
In the brain, the limbic system, especially Amigdal, plays an important role in processing emotions, including fear and anxiety. Amigdala evaluates sensory information and determines whether the incentive is a potential threat. If the threat of Amigdal is detected, it activates the reaction of “Behas or Run”.
1.2. Differences between stress and anxiety:
Although the terms “stress” and “anxiety” are often used interchangeably, they have different characteristics.
- Stress: Usually it is a reaction to a specific identified stress factor. It can be short -term (sharp) or long -term (chronic). The source of stress can be work, relationships, financial problems or other life events.
- Anxiety: It is characterized by a feeling of anxiety, nervousness and fear, which often arise in the absence of a clear threat. Anxiety can be generalized (generalized anxious disorder) or specific (for example, social anxiety, panic attacks).
1.3. The consequences of chronic stress and anxiety:
Chronic stress and anxiety can have a serious negative effect on health:
- Mental health: Depression, anxiety disorders, eating disorders, sleep problems.
- Cardiovascular system: Increased risk of heart attack, stroke, hypertension.
- Immune system: Weakening of immunity, increased susceptibility to infections.
- Digestive system: Irritable bowel syndrome (SRK), stomach ulcer, digestive disorder.
- Endocrine system: Violation of blood sugar, problems with the thyroid gland.
Section 2: Bades affecting neurotransmitters:
Many dietary supplements have their influence on stress and anxiety, acting on key neurotransmitters in the brain.
2.1. Serotonin:
Serotonin plays an important role in regulating mood, sleep, appetite and behavior. The low level of serotonin can be associated with depression and anxiety.
- 5-HTP (5-hydroxyryptophan): 5-HTP is the predecessor of serotonin. It is transformed into serotonin in the brain. Studies show that 5-HTP can be effective for reducing the symptoms of depression and anxiety. Dosage: Usually 50-200 mg per day. Cautions: It can cause nausea, especially at high doses. Acceptance with antidepressants without consulting a doctor should be avoided.
- L-Triptophan: L-tripthophanes is an amino acid, which is also the precursor of serotonin. It is found in food, such as turkey, nuts and seeds. Dosage: Usually 500-2000 mg per day. Cautions: It can cause drowsiness. Acceptance with antidepressants without consulting a doctor should be avoided.
- S-adenosylmetionine (SAME): Same is involved in the synthesis of neurotransmitters, including serotonin, dopamine and norepinephrine. Studies show that SAME can be effective for the treatment of depression. Dosage: Usually 400-1600 mg per day. Cautions: It can cause nausea, constipation or diarrhea. Acceptance with antidepressants without consulting a doctor should be avoided.
2.2. Gamk (gamma-aminobral acid):
GABA is the main brake neurotransmitter in the brain. It helps to reduce the excitability of neurons and promotes relaxation.
- L-theanine: L-theanine is an amino acid contained in green tea. It can increase the level of GABA in the brain and have a calming effect. Studies show that L-theanine can reduce stress and anxiety, improve the concentration and quality of sleep. Dosage: Usually 100-200 mg per day. Cautions: Usually well tolerated.
- Valerian: Valerian is a grass that is traditionally used to treat insomnia and anxiety. It can increase the level of GABA in the brain. Dosage: Usually 400-600 mg valerian extract before bedtime. Cautions: It can cause drowsiness. Acceptance with alcohol or other sedatives should be avoided.
- Passiflora: Passiflora is grass that is also used to treat anxiety and insomnia. It can increase the level of GABA in the brain. Dosage: Usually 400-800 mg of passiflora extract per day. Cautions: It can cause drowsiness.
2.3. Dofamine:
Dopamine plays a role in motivation, reward and pleasure. The low level of dopamine can be associated with depression and apathy.
- L-tyrosin: L-tyrosine is an amino acid that is a predecessor of dopamine. It can increase the level of dopamine in the brain. Dosage: Usually 500-2000 mg per day. Cautions: It can cause a headache. Avoid taking Mao inhibitors without consulting a doctor.
- Mucuna pruriens (velvet beans): Mucuna Pruuriens contains L-Dofa, direct predecessor of dopamine. It can increase the level of dopamine in the brain. Dosage: Usually 100-500 mg mucuna pruriens extract per day. Cautions: It can cause nausea. Avoid taking Mao inhibitors without consulting a doctor.
Section 3: Adaptogens:
Adaptogens are herbs and mushrooms that help the body adapt to stress. They act by modulating the GGN of the axis and other systems involved in the reaction to stress.
3.1. Ashwaganda (withania somnifera):
Ashvaganda is one of the most famous and studied adaptogens. It can reduce the level of cortisol, improve sleep, reduce anxiety and increase energy. Studies show that Ashvaganda can be effective for the treatment of generalized alarming disorder and other stressful conditions. Dosage: Usually 300-500 mg of Ashvaganda extract per day. Cautions: It can cause drowsiness. Advance should be avoided during pregnancy or breastfeeding.
3.2. Rhodiola pink (Rhodiola rosea):
Rhodiola pink is an adaptogen that can increase stress resistance, improve mental and physical performance, reduce fatigue and improve mood. Studies show that Rodiola pink can be effective for the treatment of depression and anxiety caused by stress. Dosage: Typically, 200-600 mg of Rodiola Rozova Extract per day. Cautions: It can cause insomnia or excitement.
3.3. Holy Basil (Ocimum Sanctum, Tulsi):
The sacred basil is an adaptogen that can reduce the level of cortisol, improve mood, reduce anxiety and improve cognitive functions. Studies show that the sacred basil can be effective for the treatment of anxiety caused by stress. Dosage: Typically, 300-600 mg of the Holy Basilic Extract per day. Cautions: It can cause drowsiness.
3.4. Eleutherococcus (Eleutherococcus Senticosus, Siberian Ginseng):
Eleutherococcus is an adaptogen that can increase stress resistance, improve mental and physical performance, reduce fatigue and improve immunity. Dosage: Usually 100-300 mg of Eleuterococcus Extract per day. Cautions: It can cause insomnia or excitement.
3.5. Ganoderma Lucidum):
Reishi is a mushroom that has adaptogenic properties. It can reduce stress, improve sleep, strengthen immunity and have an antioxidant effect. Dosage: Usually 500-2000 mg of Reishi Extract per day. Cautions: It can cause a stomach disorder.
Section 4: Vitamins and minerals:
Some vitamins and minerals play an important role in maintaining mental health and reducing stress and anxiety.
4.1. Magnesium:
Magnesium is involved in more than 300 enzymatic reactions in the body, including the regulation of the nervous system. Magnesium deficiency can be associated with anxiety, depression and insomnia. Dosage: Usually 200-400 mg per day. Cautions: It can cause diarrhea. It is better to take magnesium forms, such as citrate, glycinate or tronate.
4.2. B vitamins B:
B vitamins, especially B6, B9 (folic acid) and B12, play an important role in the function of the nervous system and the synthesis of neurotransmitters. B vitamins deficiency can be associated with anxiety, depression and fatigue. Dosage: It is recommended to take a complex of B vitamins B. Cautions: Usually well tolerated.
4.3. Vitamin D:
Vitamin D plays a role in the regulation of mood and function of the brain. Vitamin D deficiency can be associated with depression and anxiety. Dosage: Usually 1000-5000 IU per day, depending on the level of vitamin D in the blood. Cautions: It can cause hypercalcemia at high doses.
4.4. Zinc:
Zinc plays a role in the function of the nervous system and the immune system. Zinc deficiency can be associated with anxiety, depression and weakening of immunity. Dosage: Usually 15-30 mg per day. Cautions: It can cause nausea at high doses.
4.5. Omega-3 fatty acids:
Omega-3 fatty acids, especially EPC (eicopascentachaneic acid) and DHA (non-oxahexaenic acid), are important for the health of the brain and function of the nervous system. Studies show that omega-3 fatty acids can reduce anxiety and depression. Dosage: Usually 1000-2000 mg of EPK and DGK per day. Cautions: It can cause a fish taste.
Section 5: Other dietary supplements:
There are other dietary supplements that can be useful to reduce stress and anxiety, although evidence of their effectiveness can be less convincing.
5.1. Coffee-coffee (Piper MethySticum):
Kava-kawa is a grass that is traditionally used to treat anxiety. It can have a calming effect on the nervous system. Dosage: Usually 100-200 mg of kawa-lactons per day. Cautions: May cause liver damage. It should be used with caution and under the supervision of a doctor. In many countries, it is prohibited or limited to use.
5.2. Melatonin:
Melatonin is a hormone that regulates the cycle of sleep and wakefulness. It can be useful for the treatment of insomnia caused by stress and anxiety. Dosage: Usually 0.5-5 mg before bedtime. Cautions: It can cause drowsiness.
5.3. Probiotics:
Probiotics are useful bacteria that live in the intestines. Studies show that probiotics can have a positive effect on mental health, including reducing anxiety and depression. Dosage: It is recommended to take probiotics containing various bacterial strains. Cautions: Usually well tolerated.
5.4. Kholin:
Kholin is an important nutrient for the health of the brain involved in the synthesis of acetylcholine, neurotransmitter, important for memory and learning. Some studies show that choline can improve cognitive functions and reduce anxiety. Dosage: Usually 500-1000 mg per day. Cautions: High doses can cause stomach disorder.
Section 6: Important warnings and recommendations:
Before taking any dietary supplement to reduce stress and anxiety, it is important to consider the following warnings and recommendations:
- Consultation with a doctor: Consult a doctor or other qualified medical worker before starting to take any dietary supplements, especially if you have any existing diseases or you take medicines.
- Interaction with drugs: Some dietary supplements can interact with drugs, including antidepressants, anticoagulants and medicines for blood pressure.
- Pregnancy and breastfeeding: Some dietary supplements can be unsafe during pregnancy or breastfeeding.
- Quality of dietary supplements: Choose dietary supplements from trusted manufacturers who test their products for cleanliness and efficiency.
- Dosage: Follow the recommended dosage indicated on the product label or recommended by a doctor.
- Gradual beginning: Start with a low dose and gradually increase it as necessary.
- Observation of the reaction: Carefully follow your reaction to dietary supplements and stop taking them if you have any side effects.
- Do not replace the medicine: Bades should not be used as a replacement for drugs prescribed by a doctor.
- Individual approach: The effectiveness of dietary supplements can vary from person to person. It is important to find those dietary supplements that are best suited for you.
- Complex approach: Bades should be considered as part of a comprehensive approach to stress and anxiety management, which also includes healthy nutrition, physical exercises, sufficient sleep, relaxation techniques and psychotherapy.
Section 7: Other methods for reducing stress and anxiety:
In addition to using dietary supplements, there are many other effective methods of reducing stress and anxiety.
- Psychotherapy: Cognitive-behavioral therapy (KPT) and other types of psychotherapy can help you learn how to control stress and anxiety.
- Relaxation techniques: Meditation, yoga, tai-chi and progressive muscle relaxation can help you relax and reduce stress.
- Exercise: Regular physical exercises can improve mood, reduce stress and improve sleep.
- Healthy nutrition: Healthy nutrition, rich in fruits, vegetables and whole grains, can support your mental health.
- Sufficient sleep: A sufficient sleep (7-8 hours in the night) is necessary to maintain mental and physical health.
- Social support: Communication with friends and family can help you cope with stress and anxiety.
- Time management: Learn to effectively manage your time and prioritize in order to reduce stress related to work and other responsibilities.
- Restriction of alcohol and caffeine: Alcohol and caffeine can aggravate anxiety and worsen sleep.
- Awareness (MindFulness): The practice of awareness helps to focus on the present moment, reducing anxiety about the future and regrets about the past.
Section 8: Future research:
Studies in the field of dietary supplements to reduce stress and anxiety continue. In the future, new and more effective dietary supplements can be developed to treat these conditions. It is important to monitor new research and recommendations in order to keep abreast of the latest achievements in this area.
Section 9: List of literature and sources:
(This section contains a detailed list of scientific articles, reviews and other confidence in sources used to prepare this guide. Specific links will depend on the studies used. Example:
- Smith, J., et al. (2020). The effects of ashwagandha on stress and anxiety. Journal of Alternative and Complementary Medicine, 26(5), 400-408.
- Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429.)
Section 10: Glossary Terms:
(This section contains definitions of key terms used in the article to help readers better understand the information. Example:
- Adaptogens: Herbs and mushrooms that help the body adapt to stress.
- GABA: Gamma-aminomatic acid, the main inhibitory neurotransmitter in the brain.
- GHN here: Hypothalamo-pituitary-adrenal axis, a key system involved in the reaction to stress.
- Cortisol: The main hormone of stress produced by the adrenal glands.
- Neurotransmitter: Chemicals that transmit signals between nerve cells.)
This detailed guide provides a comprehensive overview of supplements for stress and anxiety relief. Remember to consult with a healthcare professional before starting any new supplement regimen. This is crucial for ensuring safety and effectiveness.