Dietary supplements to reduce stress and anxiety

BADI to reduce stress and anxiety: complex review

Stress and anxiety are common conditions that can significantly worsen the quality of life. The modern world, with its constant requirements and uncertainty, often exposes us the influence of factors that cause psychological stress. Although traditional methods of treatment, such as psychotherapy and drugs, are effective, many people are looking for alternative approaches, including the use of biologically active additives (BAD). It is important to note that dietary supplements are not a replacement for full treatment, and their use should be coordinated with a doctor. This review is devoted to the consideration of various dietary supplements that can help in reducing stress and anxiety, their action mechanisms, scientific evidence, potential side effects and interactions with other substances.

Adaptogens: Plants that help adapt to stress

Adaptogens are a group of plants that are believed to increase the body’s resistance to various types of stress, both physical and psychological. They act, modulating the body’s reaction to stress, helping to restore balance and improve overall well -being.

• Rhodiola pink (Rhodiola rosea): Rhodiola, growing in cold regions, is traditionally used to increase energy, improve cognitive functions and reduce fatigue. Studies show that Rhodiola can affect the levels of neurotransmitters, such as serotonin, dopamine and norepinephrine, which can help improve mood and reduce anxiety. Some studies have shown that Rhodiola can be effective in reducing the symptoms of stress and anxiety in people with burnout syndrome and generalized alarming disorder.

  • The mechanism of action: Rhodiola can influence the hypothalamic-pituitary-adrenal system (GGNS), which plays a key role in the reaction of the body to stress. It also has antioxidant properties that can help protect the cells from damage caused by stress.
  • Scientific evidence: Several clinical trials showed the positive influence of Rodiola on a decrease in stress, fatigue and anxiety. However, additional studies with large samples and strict control are needed to confirm these results.
  • Side effects: Rhodiola is usually well tolerated, but in rare cases, side effects can occur, such as dizziness, dry mouth and insomnia.
  • Interactions: Rhodiola can interact with some drugs such as antidepressants and anticoagulants. Therefore, before taking Rodiola, you need to consult a doctor.

• Ashwaganda (withania somnifera): Ashvaganda, also known as the Indian ginseng, is an important part of Ayurvedic medicine. It is traditionally used to increase energy, reduce stress and improve cognitive functions. Ashvaganda contains various biologically active compounds, including vitanolides, which are believed to have adaptogenic properties.

  • The mechanism of action: Ashvagand can affect the levels of cortisol, stress hormone. Studies have shown that Ashvagand can reduce cortisol levels and improve stress resistance. It can also have antioxidant and anti -inflammatory properties.
  • Scientific evidence: Clinical tests showed that Ashvaganda can be effective in reducing symptoms of stress, anxiety and depression. It can also improve sleep quality and cognitive functions.
  • Side effects: Ashvaganda is usually well tolerated, but in rare cases, side effects can occur, such as stomach disorder, diarrhea and drowsiness.
  • Interactions: Ashvaganda can interact with some drugs such as immunosuppressants and antidepressants. Therefore, before taking Ashvaganda, it is necessary to consult a doctor.

• Eleutherococcus prickly (Eleutherococcus senticosus): Eleutherococcus, also known as the Siberian ginseng, is another adaptogen, which is traditionally used to increase energy, improve cognitive functions and reduce fatigue. It contains various biologically active compounds, including eleutherosides, which are believed to have adaptogenic properties.

  • The mechanism of action: Eleutherococcus can affect the GGNS and the immune system, helping the body adapt to stress. It can also have antioxidant properties.
  • Scientific evidence: Some studies have shown that Eleutherococcus can be effective in reducing fatigue, increasing physical endurance and improving cognitive functions in conditions of stress.
  • Side effects: Eleutherococcus is usually well tolerated, but in rare cases, side effects can occur, such as insomnia, irritability and headache.
  • Interactions: Eleutherococcus can interact with some drugs such as anticoagulants and antidepressants. Therefore, before taking Eleutherococcus, you need to consult a doctor.

Vitamins and minerals: support for the nervous system

The lack of certain vitamins and minerals can aggravate the symptoms of stress and anxiety. Maintaining the optimal level of these nutrients can help maintain the nervous system and improve overall well -being.

• Magnesium: Magnesium plays an important role in the regulation of the nervous system and muscle function. He also participates in the development of serotonin, neurotransmitter, which plays an important role in the regulation of mood. Magnesium deficiency can contribute to anxiety, irritability and insomnia.

  • The mechanism of action: Magnesium blocks NMDA receptors that participate in the transmission of nerve impulses that cause excitement. It also promotes muscle relaxation.
  • Scientific evidence: Studies have shown that magnesium additives can be effective in reducing anxiety and improving sleep.
  • Side effects: High doses of magnesium can cause diarrhea and stomach disorder.
  • Interactions: Magnesium can interact with some drugs such as antibiotics and diuretics.

• B vitamins B: B vitamins, especially vitamin B12, B6 and folic acid, play an important role in the functioning of the nervous system. They participate in the development of neurotransmitters, such as serotonin, dopamine and norepinephrine. B vitamins deficiency can contribute to anxiety, depression and fatigue.

  • The mechanism of action: B vitamins are involved in the metabolism of neurotransmitters and maintaining the health of nerve cells.
  • Scientific evidence: Studies have shown that the additives of B vitamins can be effective in reducing symptoms of stress, anxiety and depression.
  • Side effects: High doses of some vitamins of group B can cause side effects, such as nausea and skin rash.
  • Interactions: Some B vitamins can interact with some drugs.

• Vitamin D: Vitamin D plays an important role in the regulation of mood and immune function. Vitamin D deficiency is associated with an increased risk of depression and anxiety.

  • The mechanism of action: Vitamin D affects the production of serotonin and other neurotransmitters. It also has anti -inflammatory properties.
  • Scientific evidence: Studies have shown that vitamin D additives can be effective in reducing the symptoms of depression and anxiety, especially in people with vitamin D.
  • Side effects: High doses of vitamin D can cause hypercalcemia (an increased level of calcium in the blood).
  • Interactions: Vitamin D can interact with some drugs.

• Zinc: Zinc is an important mineral that plays a role in immune function, wound healing and mood regulation. Zinc deficiency can be associated with an increased risk of anxiety and depression.

  • The mechanism of action: Zinc is involved in the regulation of neurotransmitters and the protection of nerve cells from damage.
  • Scientific evidence: Studies have shown that zinc supplements can be effective in reducing symptoms of anxiety and depression.
  • Side effects: High doses of zinc can cause nausea and stomach disorder.
  • Interactions: Zinc can interact with some drugs such as antibiotics.

Amino acids: Building blocks for neurotransmitters

Amino acids are construction blocks for proteins and play an important role in the development of neurotransmitters that regulate mood and behavior.

• L-theanine: L-theanine is an amino acid that is contained in green tea. It has a calming effect and can help reduce anxiety and improve concentration.

  • The mechanism of action: L-theanine increases the levels of Gaba (gamma-aminomatic acid), neurotransmitter, which has a calming effect. He can also affect the levels of dopamine and serotonin.
  • Scientific evidence: Studies have shown that L-theanine can be effective in reducing anxiety, improving attention and concentration, as well as improving sleep quality.
  • Side effects: L-theanine is usually well tolerated, but in rare cases, side effects can occur, such as headache and stomach disorder.
  • Interactions: L-theanine can enhance the effect of sedatives.

• Gamma-aminomatic acid (Gaba): Gaba is the main inhibitory neurotransmitter in the brain. It helps reduce the excitation of nerve cells and promotes relaxation.

  • The mechanism of action: Gaba is associated with Gaba receptors in the brain, which leads to a decrease in the excitability of nerve cells.
  • Scientific evidence: Some studies have shown that Gaba additives can be effective in reducing anxiety and improving sleep. However, Gaba, taken inside, can penetrate poorly through a hematoencephalic barrier.
  • Side effects: Gaba is usually well tolerated, but in rare cases, side effects can occur, such as drowsiness and dizziness.
  • Interactions: Gaba can enhance the effect of sedatives.

• 5-hydroxitriptophan (5-HTP): 5-HTP is the predecessor of serotonin, neurotransmitter, who plays an important role in the regulation of mood, sleep and appetite.

  • The mechanism of action: 5-HTP is converted into serotonin in the brain.
  • Scientific evidence: Studies have shown that 5-HTP additives can be effective in reducing the symptoms of depression and anxiety, as well as improving sleep.
  • Side effects: 5-HTP can cause side effects, such as nausea, vomiting and diarrhea.
  • Interactions: 5-HTP can interact with some drugs such as antidepressants. With simultaneous intake with some antidepressants (for example, SIOS), serotonin syndrome can occur – life -threatening condition. It is necessary to consult a doctor before taking 5-HTP, especially if you take any medicine.

Herbs: traditional remedies to calm

Many herbs are traditionally used to reduce stress and anxiety.

• Valerian medicinal (Valeriana Officinalis): Valerian is a grass that is traditionally used to improve sleep and reduce anxiety.

  • The mechanism of action: Valerian can affect Gaba receptors in the brain, which leads to a decrease in the excitability of nerve cells.
  • Scientific evidence: Studies have shown that valerian can be effective in improving sleep and reducing anxiety.
  • Side effects: Valerian can cause side effects, such as drowsiness, headache and stomach disorder.
  • Interactions: Valerian can enhance the effect of sedatives.

• Melissa medicinal (Melissa Officinalis): Melissa is a grass that is traditionally used to reduce anxiety and improve mood.

  • The mechanism of action: Melissa can affect Gaba receptors in the brain and have antioxidant properties.
  • Scientific evidence: Studies have shown that lemon balm can be effective in reducing anxiety, improving mood and cognitive functions.
  • Side effects: Melissa is usually well tolerated, but in rare cases, side effects can occur, such as drowsiness and headache.
  • Interactions: Melissa can enhance the effect of sedatives.

• Narrow lavender (Lavandula Angustifolia): Lavender is a grass that is known for its soothing and relaxing properties.

  • The mechanism of action: Lavender can affect the nervous system, reducing the excitability of nerve cells and contributing to relaxation.
  • Scientific evidence: Studies have shown that lavender can be effective in reducing anxiety, improving sleep and reducing blood pressure. Lavender oil is often used in aromatherapy.
  • Side effects: Lavender is usually well tolerated, but in rare cases, side effects can occur, such as headache and stomach disorder.
  • Interactions: Lavender can enhance the effect of sedatives.

• Passiflora incarnora (Passiflora Incarnata): Passiflora is a grass that is traditionally used to reduce anxiety and improve sleep.

  • The mechanism of action: Passiflora can affect Gaba receptors in the brain, which leads to a decrease in the excitability of nerve cells.
  • Scientific evidence: Studies have shown that passiflora can be effective in reducing anxiety and improving sleep.
  • Side effects: Passiflora can cause side effects, such as drowsiness, dizziness and stomach disorder.
  • Interactions: Passiflora can enhance the effect of sedatives.

Other dietary supplements: alternative approaches

In addition to the above, there are other dietary supplements that can help in reducing stress and anxiety.

• Omega-3 fatty acids: Omega-3 fatty acids, such as EPA (eicos defendaic acid) and DHA (non-posagexaic acid), are important to the health of the brain and nervous system.

  • The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties and can affect the function of neurotransmitters.
  • Scientific evidence: Studies have shown that the supplements of omega-3 fatty acids can be effective in reducing the symptoms of depression and anxiety.
  • Side effects: Omega-3 fatty acids can cause side effects, such as stomach disorder and fish taste in the mouth.
  • Interactions: Omega-3 fatty acids can interact with anticoagulants.

• Probiotics: Probiotics are living microorganisms that bring health benefits, especially for the intestines.

  • The mechanism of action: The intestines and brain are closely connected through the axis “intestines-mosg”. Probiotics can affect the function of the brain by acting on this axis. They can reduce inflammation in the intestines and influence the production of neurotransmitters.
  • Scientific evidence: Some studies have shown that probiotics can be effective in reducing symptoms of anxiety and depression.
  • Side effects: Probiotics are usually well tolerated, but in rare cases, side effects can occur, such as bloating and gas.
  • Interactions: Probiotics can interact with some drugs such as antibiotics.

• Curcumin: Kurkumin is an active connection contained in turmeric, spices that are widely used in Indian cuisine.

  • The mechanism of action: Kurkumin has anti -inflammatory and antioxidant properties. It can affect the function of neurotransmitters and protect the nerve cells from damage.
  • Scientific evidence: Some studies have shown that curcumin can be effective in reducing the symptoms of depression and anxiety.
  • Side effects: Kurkumin is usually well tolerated, but in rare cases, side effects can occur, such as stomach disorder.
  • Interactions: Kurkumin can interact with some drugs such as anticoagulants.

Important warnings:

• Consultation with a doctor: Before taking any dietary supplement to reduce stress and anxiety, you need to consult a doctor. He will be able to evaluate your state of health, determine the cause of stress and anxiety and choose the most suitable treatment plan.
• Not a replacement for drugs: Bad is not a replacement for medicines prescribed by a doctor. If you take any medicine, do not stop taking them without consulting a doctor.
• Product quality: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates and laboratory tests.
• Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What helps one person may not help another.
• Side effects and interactions: It is important to remember the possible side effects and interactions of dietary supplements with other drugs and substances. Carefully study the instructions and consult a doctor if you have any questions or concerns.
• Complex approach: The use of dietary supplements to reduce stress and anxiety is most effective in combination with other treatment methods such as psychotherapy, physical exercises, a healthy lifestyle and proper nutrition.

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