Dietary supplements to reduce stress

Dietary supplements to reduce stress: review, scientific data and practical application

I. Understanding stress and its effect on the body

Stress is a natural reaction of the body to the requirements for it. In small doses, it can be useful, stimulating activity and adaptation. However, chronic or excessive stress has a destructive effect on physical and mental health. Understanding the mechanisms of stress and its influence is the key to choosing effective management strategies, including the use of dietary supplements.

1.1 Physiology of stress:

The stress reaction includes the activation of the hypothalamic-pituitary-adrenal axis (GAG of the axis) and the sympathetic nervous system. The hypothalamus distinguishes the corticotropin-releasing hormone (CRH), which stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH). ACTH affects the adrenal glands, stimulating the production of cortisol, the main stress hormone. At the same time, the sympathetic nervous system is activated, releasing adrenaline and norepinephrine. These hormones cause physiological changes, such as increased heart rate, an increase in blood pressure, rapid breathing and redistribution of blood from internal organs to muscles.

1.2 The influence of chronic stress:

Long -term exposure to high levels of cortisol and other stress hormones leads to negative consequences:

• Cardiovascular diseases: Increased blood pressure, atherosclerosis, an increase in the risk of heart attack and stroke.
• Immune system: Suppression of immune functions, increased susceptibility to infections, exacerbation of autoimmune diseases.
• Digestive system: Disagance disorders, irritable intestines (SRK), gastritis, peptic ulcer.
• Nervous system: Anxiety, depression, sleep disturbance, cognitive disorders (memory reduction, concentration), headaches.
• Endocrine system: Violation of metabolism, insulin resistance, type 2 diabetes, menstrual cycle disturbance in women.
• Muscular-skeletal system: Muscle tension, back pain, neck, shoulders.

1.3 Psychological consequences:

Stress also has a significant impact on mental health:

• Anxiety: Constant anxiety, anxious thoughts, panic attacks.
• Depression: A depressed mood, loss of interest in life, a feeling of guilt and helplessness.
• Irritability: Easy anger, temper.
• Violation of concentration: The difficulty to focus on tasks, forgetfulness.
• Sleep problems: Insomnia, intermittent sleep, a feeling of fatigue after sleep.
• Fighting: Emotional and physical exhaustion, cynicism, decrease in professional efficiency.

II. Dietary supplements that support stress adaptation (adaptogens)

Adaptogens are substances that help the body adapt to stress, increase its resistance to physical, chemical and biological stressors. They normalize physiological processes, maintain energy balance and improve cognitive functions.

2.1 Rodiola pink (Rhodiola rosea):

• The mechanism of action: Rhodiola pink contains active compounds, such as rosavin and saldroside that modulate the activity of the GGN axis, reduce the release of cortisol and increase the levels of serotonin, dopamine and norepinephrine in the brain.
• Scientific data: Studies show that Rhodiola pink reduces fatigue, improves mental performance, increases stress resistance and reduces symptoms of anxiety and depression. The meta analysis of randomized controlled studies (RCTs) confirmed its effectiveness in reducing symptoms of fatigue and improving mental activity during stress.
• Application: Rhodiola pink is taken in the form of an extract, standardized by the content of rosavin and saldroside. The recommended dose is usually 200-600 mg per day, divided into two doses.
• Side effects: Usually it is well tolerated, but in rare cases it can cause insomnia, irritability or headache.

2.2 Ashwaganda (withania somnifera):

• The mechanism of action: Ashvaganda contains vitanolides that have adaptogenic, antioxidant and anti -inflammatory properties. It modulates the activity of the GGN axis, reduces cortisol levels, improves thyroid function and supports the immune system.
• Scientific data: Clinical studies show that Ashvaganda reduces anxiety levels, improves sleep quality, increases physical endurance and improves cognitive functions. Studies also show that it can be useful in the treatment of hypothyroidism and infertility.
• Application: Ashvaganda is taken in the form of an extract of the root standardized in terms of vitanolides. The recommended dose is usually 300-500 mg per day, divided into two doses.
• Side effects: It is usually well tolerated, but in rare cases, drowsiness, stomach disorder or allergic reactions can cause. It is contraindicated in pregnant and lactating women.

2.3 Eleutherococcus prickly (Eleutherococcus senticosus):

• The mechanism of action: Eleutherococcus contains eleutherosides that increase stress resistance, improve immune function and stimulate energy metabolism. It modulates the activity of the GGN of the axis and improves adaptation to physical and mental stress.
• Scientific data: Studies show that eleutherococcus improves physical and mental performance, increases resistance to infections and reduces the symptoms of fatigue. It can also be useful for improving cognitive functions in older people.
• Application: Eleutherococcus is taken as an extract of the root. The recommended dose is usually 100-300 mg per day.
• Side effects: Usually it is well tolerated, but in rare cases it can cause insomnia, irritability or increase in blood pressure.

2.4 Holy Basil (Ocimum Sanctum or Tulsi):

• The mechanism of action: The holy basic contains eugenol, rosemary acid and other antioxidants that have adaptogenic, anti -inflammatory and antioxidant properties. It modulates the activity of the GGN of the axis, reduces cortisol levels and improves the immune function.
• Scientific data: Clinical studies show that the holy basil reduces anxiety level, improves sleep quality, increases stress resistance and improves cognitive functions. It can also be useful for reducing blood sugar and cholesterol.
• Application: The holy basil is taken as an extract of leaves. The recommended dose is usually 300-600 mg per day, divided into two doses.
• Side effects: It is usually well tolerated, but in rare cases it can cause a stomach disorder or a decrease in blood sugar.

III. Dietary supplement to maintain the nervous system

Stress can deplete stocks of important nutrients necessary for the normal operation of the nervous system. Bades containing vitamins, minerals and other nutrients can help support the nervous system and reduce stress symptoms.

3.1 Magnesium:

• The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body, including the regulation of the nervous system, muscle function and blood pressure. It helps block NMDA receptors that participate in the transmission of nerve signals associated with anxiety and stress.
• Scientific data: Studies show that magnesium deficiency is associated with an increased level of anxiety, depression and insomnia. Magnesium additives can help reduce anxiety symptoms, improve sleep quality and reduce muscle tension.
• Application: The recommended dose of magnesium is 200-400 mg per day. It is best to use the forms of magnesium, which are well absorbed, such as magnesium glycine, magnesium taurat or magnesium citrate.
• Side effects: High doses of magnesium can cause diarrhea.

3.2 B vitamins B:

• The mechanism of action: B vitamins are involved in energy metabolism, synthesis of neurotransmitters (serotonin, dopamine, norepinephrine) and maintaining the health of the nervous system. They are necessary for the normal functioning of the brain and a decrease in stress symptoms.
• Scientific data: B vitamins deficiency can lead to anxiety, depression, irritability and fatigue. B vitamins adds can help improve mood, increase energy level and reduce stress symptoms.
• Application: It is recommended to take a complex of group B vitamins containing all eight vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxin), B7 (biotin), B9 (folic acid) and B12 (cobalamin). The dosage depends on a specific product.
• Side effects: B vitamins are usually well tolerated, but high doses of niacin can cause redness of the skin.

3.3 L-theanine:

• The mechanism of action: L-theanine is an amino acid that is contained in tea. It contributes to relaxation without causing drowsiness. L-theanine increases the levels of alpha waves in the brain that are associated with a state of calm and concentration. It also modulates the levels of neurotransmitters, such as serotonin, dopamine and gamut.
• Scientific data: Studies show that L-theanine reduces anxiety level, improves concentration and improves sleep quality. It can also be useful for reducing blood pressure and improving cognitive functions.
• Application: The recommended dose of L-theanine is 100-200 mg per day.
• Side effects: It is usually well tolerated, but in rare cases it can cause headache or drowsiness.

3.4 GABA (gamma-aminobral acid):

• The mechanism of action: GABA is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability, promotes relaxation and reduces anxiety. The GABA associates the GABA receptors in the brain, which leads to a decrease in the activity of neurons and a decrease in a sense of anxiety and stress.
• Scientific data: Studies show that GABA can reduce anxiety level, improve sleep quality and reduce stress symptoms. However, its effectiveness when taking orally remains the subject of discussions, since it can not always effectively penetrate through the hematoencephalic barrier.
• Application: The recommended dose of the GABA is 500-1000 mg per day.
• Side effects: Usually it is well tolerated, but in rare cases, drowsiness or disorder of the stomach can cause drowsiness.

3.5 5-HTP (5-hydroxyrypthophanes):

• The mechanism of action: 5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite. Reception of 5-HTP increases serotonin levels in the brain, which can help improve mood, reduce anxiety and improve sleep quality.
• Scientific data: Studies show that 5-HTP can be effective for treating depression, anxiety and insomnia.
• Application: The recommended 5-HTP dose is 50-100 mg per day. You should start with a small dose, gradually increasing it if necessary.
• Side effects: 5-HTP can cause nausea, stomach disorder or headache. You should not take a 5-HTP with antidepressants such as SIOS (selective inhibitors of the reverse capture of serotonin), without consulting a doctor.

IV. Dietary supplement to improve sleep quality

Sleeping is a common symptom of stress. Dietary supplements that improve sleep quality can help reduce anxiety and improve overall well -being.

4.1 Melatonin:

• The mechanism of action: Melatonin is a hormone that is produced by the pineal gland in the brain. It regulates the cycle of sleep and wakefulness. Melatonin levels increase in the evening, contributing to falling asleep, and decrease in the morning, helping to wake up.
• Scientific data: Studies show that melatonin can be effective for the treatment of insomnia, especially when changing time zones or working on a night shift. It can also help improve the quality of sleep in people with anxiety and depression.
• Application: The recommended dose of melatonin is 0.5-5 mg before bedtime. You should start with the lowest dose, gradually increasing it if necessary.
• Side effects: Melatonin can cause drowsiness, headache or dizziness.

4.2 Valerian medicinal (Valeriana Officinalis):

• The mechanism of action: Valerian contains valerian acid and other compounds that have soothing and sleeping pills. It acts on the receptors of the GABA in the brain, contributing to relaxation and reduction of anxiety.
• Scientific data: Studies show that valerian can improve the quality of sleep, reduce the time of falling asleep and reduce night awakening.
• Application: Valerian is taken as an extract of the root. The recommended dose is usually 400-600 mg before bedtime.
• Side effects: Usually it is well tolerated, but in rare cases, drowsiness, headache or stomach disorder can cause.

4.3 Pharmacy chamomile (Matricaria Chamomilla):

• The mechanism of action: Chamomile contains Apigenin, which has soothing and antioxidant properties. It binds to the receptors of the GABA in the brain, contributing to relaxation and a decrease in anxiety.
• Scientific data: Studies show that chamomile can improve sleep quality, reduce anxiety level and reduce depression symptoms.
• Application: Chamomile is taken in the form of tea or extract. The recommended dose of extract is usually 400-800 mg per day.
• Side effects: Usually it is well tolerated, but in some people allergic reactions can cause.

V. Other dietary supplements to maintain health under stress

5.1 omega-3 fatty acids:

• The mechanism of action: Omega-3 fatty acids, such as EPC (eicosapentaenic acid) and DGC (non-zahyxaic acid), have anti-inflammatory properties and are important to the health of the brain. They support the structure and function of cell membranes in the brain and affect neurotransmitter levels.
• Scientific data: Studies show that omega-3 fatty acids can reduce anxiety level, improve mood and reduce the symptoms of depression.
• Application: The recommended dose of omega-3 fatty acids is 1-2 grams per day. It is best to choose products containing both EPC and DGK.
• Side effects: High doses of omega-3 fatty acids can cause stomach disorder or liquefaction of blood.

5.2 probiotics:

• The mechanism of action: Probiotics are living microorganisms that are beneficial for health in sufficient quantities. They improve the composition of the intestinal microbiots, which plays an important role in the regulation of the immune system, metabolism and nervous system. The “intestines-mozg” axis is a double-destinated communication system between the intestines and the brain, and the intestinal microbiotic can affect the mood, anxiety and cognitive functions.
• Scientific data: Studies show that probiotics can reduce anxiety, improve mood and reduce stress symptoms. Some probiotics strains, such as Lactobacillus And Bifidobacteriumespecially useful for improving mental health.
• Application: It is recommended to take probiotics containing several strains of bacteria. The dosage depends on a specific product.
• Side effects: Usually well tolerated, but in rare cases they can cause bloating or gases.

VI. Important comments and warnings

• Consultation with a doctor: Before taking any dietary supplements, to reduce stress, it is necessary to consult a doctor. This is especially important for people with chronic diseases taking medications or pregnant and lactating women.
• Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• Product quality: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products.
• Complex approach: Bades are not a replacement for a healthy lifestyle. To effectively reduce stress, it is necessary to combine the use of dietary supplements with healthy nutrition, regular physical exercises, sufficient sleep and relaxation techniques, such as meditation and yoga.
• Interaction with drugs: Some dietary supplements can interact with medicines. It is important to inform your doctor about all the dietary supplements that you accept.
• Side effects: Carefully follow your condition and stop taking dietary supplements if you have any side effects.

VII. Conclusion

Bades can be a useful addition to a comprehensive approach to stress management. Adaptogens, vitamins, minerals and other nutrients can help the body adapt to stress, support the nervous system and improve sleep quality. However, it is important to remember that dietary supplements are not a miraculous tool and do not replace a healthy lifestyle. Before taking any dietary supplements, you need to consult a doctor and choose products from reliable manufacturers. The combination of dietary supplements with healthy nutrition, regular physical exercises, sufficient sleep and relaxation techniques will effectively reduce stress and improve overall well -being.