Dietary supplements to reduce stress

Dietary supplements to reduce stress: detailed review

Section 1: Understanding stress and its influence

1.1. What is stress?

Stress is a natural reaction of the body to complex or dangerous situations. This is a physiological and psychological response to any requirements for us. Stress can be caused by both positive events (for example, new work, wedding) and negative (loss of work, disease). It is important to understand that stress itself is not always harmful. In small doses, it can be a motivator that helps us concentrate and achieve goals. However, chronic, uncontrolled stress can cause serious harm to our health.

1.2. Physiological mechanisms of stress:

When we experience stress, the brain activates the hypothalamic-pituitary-adrenal (GGN) axis. This is a complex system, including hypothalamus, pituitary gland and adrenal glands.

• Hypothalamus: This area of ​​the brain is released by corticotropin-releasing hormone (KRG).
• Hyphydics: KRG stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH).
• Adrenal glands: ACTH stimulates the adrenal glands to the production of cortisol, the main hormone of stress.

Cortisol performs a number of functions, including an increase in blood glucose, suppression of the immune system and a change in the brain. In the short term, these changes help us to cope with the danger. However, with chronic stress, the constant increased content of cortisol can lead to various health problems.

1.3. The influence of chronic health stress:

Chronic stress can have a destructive effect on various body systems:

• Cardiovascular system: Increased risk of heart disease, stroke, high blood pressure.
• Immune system: Weakening of immunity, increased susceptibility to infections.
• Digestive system: Digestive disorders, irritable bowel syndrome (SRK).
• Nervous system: Anxiety, depression, insomnia, headaches.
• Reproductive system: Menstrual cycle disorders, a decrease in libido, problems with fertility.
• Cognitive functions: Problems with memory, concentration of attention and decision making.

1.4. Symptoms of stress:

Symptoms of stress can be different and manifest both on the physical and emotional level. Physical symptoms include:

• Headaches
• Muscle tension
• Fatigue
• Insomnia
• Digestive disorders (abdominal pain, diarrhea, constipation)
• Charp heartbeat
• Increased blood pressure

Emotional symptoms include:

• Anxiety
• Irritability
• Feeling of depression
• Difficulties with concentration
• A feeling of overload
• Anxiety
• Apathy

Section 2: Dietrs to reduce stress: review and mechanisms of action

2.1. Adaptogens:

Adaptogens are substances that help the body adapt to stress, improving its resistance to various stress factors. They work, normalizing the functions of the body and increasing its ability to cope with physical, chemical and biological stress.

• Rhodiola pink (Rhodiola rosea): Rhodiola is a popular adaptogen that is used to improve mental and physical performance, reduce fatigue and improve mood.

  • The mechanism of action: Rhodiola affects neurotransmitters, such as serotonin, dopamine and norepinephrine, helping to stabilize the mood and increase stress resistance. It also has antioxidant properties, protecting the cells from damage caused by free radicals.
  • Dosage: It is usually recommended to take 200-600 mg of Rhodiola extract per day, divided into two doses.
  • Side effects: Rarely meet, but may include insomnia, irritability and headaches.
  • Contraindications: Pregnancy, breastfeeding, bipolar disorder.

• Ashwaganda (withania somnifera): Ashvaganda is a grass used in Ayurvedic medicine to reduce stress, anxiety and improve sleep.

  • The mechanism of action: Ashvaganda reduces the level of cortisol, stress hormone, and has antioxidant and anti -inflammatory properties. It can also improve the function of the thyroid gland and increase the level of energy.
  • Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
  • Side effects: Rarely found, but may include digestive disorders, drowsiness and allergic reactions.
  • Contraindications: Pregnancy, breastfeeding, autoimmune diseases, thyroid diseases.

• Ginseng (Panax Ginseng): Ginseng is a well -known adaptogen that is used to increase energy, improve cognitive functions and reduce fatigue.

  • The mechanism of action: Ginseng stimulates the nervous system, increases the level of dopamine and improves blood circulation. It also has antioxidant and anti -inflammatory properties.
  • Dosage: It is usually recommended to take 200-400 mg of ginseng extract per day.
  • Side effects: They may include insomnia, nervousness, headaches and digestive disorders.
  • Contraindications: Pregnancy, breastfeeding, high blood pressure, insomnia.

• Eleutherococcus (Eleutherococcus Senticosus): Eleutherococcus, also known as the Siberian ginseng, helps the body adapt to physical and mental stress, increases endurance and strengthens the immune system.

  • The mechanism of action: Eleutherococcus affects stress hormones and the immune system, helping the body cope with overloads. It also has antioxidant properties.
  • Dosage: It is usually recommended to take 100-200 mg of Eleutherococcus an Extract per day.
  • Side effects: Rarely meet, but may include insomnia, nervousness and digestive disorders.
  • Contraindications: Pregnancy, breastfeeding, high blood pressure, insomnia.

2.2. Magnesium:

Magnesium is an important mineral that plays a key role in more than 300 enzymatic reactions in the body. It is necessary for the normal functioning of the nervous system, muscles and heart. Magnesium deficiency can aggravate stress symptoms, such as anxiety, irritability and insomnia.

• The mechanism of action: Magnesium helps regulate the level of cortisol, stress hormone, and improves the transmission of nerve impulses. He also participates in the development of serotonin, neurotransmitter, which is responsible for a good mood.
• Dosage: The recommended daily dose of magnesium is 400-800 mg. It is important to choose well -absorbed forms of magnesium, such as magnesium citrate, magnesium glycine or magnesium tronate.
• Side effects: At high doses of magnesium, digestive disorders, such as diarrhea, can occur.
• Contraindications: Renal failure.

2.3. L-theanine:

L-theanine is an amino acid contained in tea leaves. She is known for its relaxing and soothing properties, without causing drowsiness.

• The mechanism of action: L-theanine increases the level of alpha waves in the brain, which are associated with the state of relaxation and concentration. It also affects neurotransmitters, such as GABA, dopamine and serotonin, contributing to improving mood and reducing anxiety.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine per day.
• Side effects: Rarely meet, but may include headaches and digestive disorders.
• Contraindications: Serious contraindications are not known, but it is recommended to consult a doctor before starting.

2.4. Melatonin:

Melatonin is a hormone that regulates the cycle of sleep and wakefulness. Its level in the body increases in the dark, contributing to falling asleep and improving the quality of sleep. Stress can disrupt the production of melatonin, leading to insomnia and other problems with sleep.

• The mechanism of action: Melatonin is associated with the receptors in the brain, adjusting circus rhythms and contributing to falling asleep. It also has antioxidant properties.
• Dosage: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime.
• Side effects: They may include drowsiness, headaches, dizziness and digestive disorders.
• Contraindications: Pregnancy, breastfeeding, autoimmune diseases.

2.5. B vitamins B:

B vitamins play an important role in the work of the nervous system and the metabolism of energy. B vitamins deficiency can aggravate stress symptoms, such as fatigue, irritability and depression.

• The mechanism of action: B vitamins participate in the development of neurotransmitters, such as serotonin, dopamine and gamut, which regulate mood and sleep. They are also necessary for the normal operation of the nervous system and maintaining energy metabolism.
• Dosage: It is recommended to take a complex of B vitamins, containing all 8 vitamins of this group in adequate doses.
• Side effects: Rarely found, but may include digestive disorders and allergic reactions.
• Contraindications: Serious contraindications are not known, but it is recommended to consult a doctor before starting.

2.6. 5-HTP (5-hydroxyryptophan):

A 5-HTP is an amino acid that is a predecessor of serotonin, neurotransmitter, who is responsible for a good mood, sleep and appetite.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can help reduce anxiety, improve mood and normalize sleep.
• Dosage: It is usually recommended to take 50-100 mg 5-HTP per day.
• Side effects: They may include digestive disorders, nausea, headaches and dizziness.
• Contraindications: Pregnancy, breastfeeding, simultaneous intake of antidepressants.

2.7. Gamma-aminobral acid (GABA):

GABA is a neurotransmitter that has a calming and relaxing effect. It helps to reduce nervous excitement and improve sleep.

• The mechanism of action: GABA binds to the receptors in the brain, reducing nervous activity and contributing to relaxation.
• Dosage: It is usually recommended to take 100-200 mg of GABA per day.
• Side effects: They may include drowsiness, dizziness and digestive disorders.
• Contraindications: Pregnancy, breastfeeding.

2.8. Chamomilla (Chamomilla Recutita):

Chamomile is a grass known for its soothing and relaxing properties. It is often used to relieve anxiety, improve sleep and reduce stress.

• The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to the receptors in the brain, contributing to relaxation and reduction of anxiety.
• Dosage: You can use tea (1-2 cups per day) or take in the form of an extract (300-400 mg per day).
• Side effects: Rarely meet, but may include allergic reactions.
• Contraindications: Allergy to chamomile, pregnancy (in large quantities).

2.9. Valeriana Officinalis):

Valerian is grass used to improve sleep and reduce anxiety. It has soothing and relaxing properties.

• The mechanism of action: Valerian affects GABA receptors in the brain, contributing to the relaxation and reduction of nervous excitement.
• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: They may include drowsiness, headaches and digestive disorders.
• Contraindications: Pregnancy, breastfeeding.

2.10. Passiflora (Passiflora Incarnata):

Passiflora is the grass used to relieve anxiety and improve sleep. It has soothing and relaxing properties.

• The mechanism of action: Passiflora affects GABA receptors in the brain, contributing to the relaxation and decrease of nervous excitement.
• Dosage: It is usually recommended to take 300-400 mg of passiflora extract per day.
• Side effects: Rarely meet, but may include drowsiness, dizziness and digestive disorders.
• Contraindications: Pregnancy, breastfeeding.

Section 3: Practical recommendations for the use of dietary supplements to reduce stress

3.1. Consultation with a doctor:

Before you start taking any dietary supplements, especially if you have any diseases or take other medicines, you need to consult a doctor. It will help to determine which dietary supplements are suitable for you, and choose the right dosage.

3.2. The choice of high -quality dietary supplements:

It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products. Pay attention to the availability of quality certificates and reviews of other consumers.

3.3. Dosage compliance:

Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Exceeding the dosage can lead to undesirable side effects.

3.4. Individual approach:

The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What helps one person may not be suitable for another. Therefore, it is important to experiment and find those dietary supplements that work best for you.

3.5. Complex approach:

Bades are only one of the components of an integrated approach to a decrease in stress. It is also important to adhere to a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and relaxation techniques, such as meditation and yoga.

3.6. Observation of the reaction of the body:

Carefully observe the reaction of your body to dietary supplements. If you notice any side effects, stop taking and consult a doctor.

3.7. Duration of admission:

Some dietary supplements, such as adaptogens, require a prolonged trick to achieve the maximum effect. Other dietary supplements, such as melatonin, can be used as necessary. Discuss with the doctor the optimal duration of dietary supplements for your case.

3.8. Interaction with drugs:

Some dietary supplements can interact with the medicines that you take. Be sure to tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

3.9. Alternative methods for reducing stress:

In addition to dietary supplements, there are many other effective methods of reducing stress, such as:

• Meditation and Minfulness: The practice of awareness helps to focus on the present moment and reduce anxiety.
• Yoga and Tai-Chi: These practices combine physical exercises with breathing and meditation techniques, contributing to relaxation and decrease in stress.
• Respiratory exercises: Deep breathing can help calm the nervous system and reduce anxiety.
• Natural walks: The time spent in nature can reduce the level of cortisol and improve mood.
• Communication with friends and relatives: Support for loved ones can help cope with stress and a sense of loneliness.
• Hobbies and hobbies: Classes that bring pleasure can help to distract from stress and improve mood.

Section 4: Future directions in the study of dietary supplements to reduce stress

4.1. The study of microbioma:

In recent years, more and more attention has been paid to the role of microbioma (the totality of microorganisms living in our intestines) in the regulation of stress and mood. Some studies show that certain probiotics (beneficial bacteria) can help reduce anxiety and improve mood. In the future, additional studies are expected to study the influence of probiotics and prebiotics (substances that feed beneficial bacteria) for stress and the development of new dietary supplements aimed at improving the microbioma.

4.2. Development of personalized dietary supplements:

Thanks to the development of genetics and bioinformatics, in the future it will become possible to develop personalized dietary supplements to reduce stress, taking into account the individual genetic characteristics and biochemical profile of each person.

4.3. Study of the synergistic action of dietary supplements:

Some studies show that the combination of several dietary supplements can be more effective than taking one dietary supplement. In the future, it is planned to conduct additional research to study the synergistic action of various dietary supplements and develop optimal combinations to reduce stress.

4.4. Using nanotechnologies:

Nanotechnologies can be used to improve the assimilation and delivery of dietary supplements to the body, which will increase their effectiveness. In the future, the development of new dietary supplements based on nanotechnologies with improved pharmacological properties is expected.

4.5. Study of the influence of dietary supplements on cognitive functions:

Stress can negatively affect cognitive functions, such as memory, concentration of attention and decision making. In the future, it is planned to conduct additional research to study the influence of dietary supplements on cognitive functions and the development of dietary supplements aimed at improving cognitive functions in conditions of stress.

4.6. Development of dietary supplements to reduce stress in children and adolescents:

Stress can have a negative impact on the development of children and adolescents. In the future, research is necessary to develop safe and effective dietary supplements to reduce stress in children and adolescents taking into account the characteristics of their body.

Section 5: Conclusion

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