The most popular sleep dietary supplements

The most popular sleep dietary supplements: review and analysis

Insomnia is a common problem affecting millions of people around the world. It can be caused by many factors, including stress, anxiety, depression, changes in the daily mode, chronic diseases and medication. In search of relief, many turn to biologically active additives (dietary supplements), which promise to improve sleep quality, reduce falling asleep and increase the duration of night rest. However, it is important to understand that dietary supplements are not a replacement for full treatment and are not always effective for everyone. Moreover, they can have side effects and interact with drugs.

This review is dedicated to the most popular dietary supplement for sleep, available in the market. We will consider their composition, mechanism of action, efficiency, potential side effects and contraindications, as well as provide recommendations for the correct choice and use. It is important to emphasize that before taking any dietary supplement, you need to consult a doctor.

Melatonin:

Melatonin is a hormone naturally produced by the pineal gland in the brain. It regulates the sleeping cycle, telling the body when it is time to sleep. The production of melatonin increases in the evening and decreases in the morning in response to a change in illumination.

• The mechanism of action: Melatonin is associated with melatonin receptors (MT1 and MT2) in the brain, causing drowsiness and reducing the time of falling asleep. It can also influence other functions of the body, including the regulation of body temperature and blood pressure.

• Efficiency: Studies show that melatonin can be effective for the treatment of insomnia, especially when changing time zones (jetlag) and people with a violation of the circadian rhythm of sleep-worship. He can also help older people who have reduced the natural production of melatonin.

• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg, but no more.

• Side effects: The most common side effects of melatonin include drowsiness, headache, dizziness and nausea. In rare cases, more serious side effects can be observed, such as depression and a decrease in libido.

• Contraindications: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases, epilepsy and liver diseases. It can also interact with some drugs, including anticoagulants, antidepressants and immunosuppressants.

Valerian:

Valerian is a herbaceous plant, the roots of which are traditionally used to treat insomnia and anxiety.

• The mechanism of action: It is believed that Valerian has a calming effect, increasing the level of gamma-aminoles acid (GABA) in the brain. GABA is a neurotransmitter that helps reduce nervous excitability and promotes relaxation.

• Efficiency: The results of valerian’s effectiveness in the treatment of insomnia are ambiguous. Some studies show that it can be effective for improving the quality of sleep and reducing the time of falling asleep, especially with mild and moderate insomnia. Other studies have not revealed a significant effect.

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

• Side effects: The most common side effects of valerian include drowsiness, headache, dizziness and stomach disorder. In rare cases, more serious side effects can be observed, such as allergic reactions and impaired liver function.

• Contraindications: Valerian is not recommended for pregnant and lactating women, as well as people with liver diseases. It can also interact with some drugs, including sedatives, antidepressants and antihistamines.

Chamomile:

Chamomile is a herbaceous plant, the flowers of which are often used for the preparation of tea with a calming effect.

• The mechanism of action: It is believed that chamomile has a calming effect due to the content of apigenin, flavonoid, which is associated with benzodiazepine receptors in the brain. These receptors play a role in the regulation of anxiety and sleep.

• Efficiency: Some studies show that chamomile can be effective for improving the quality of sleep and reducing the time of falling asleep, especially with mild insomnia. It can also help reduce anxiety and stress.

• Dosage: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Alternatively, you can take chamomile extract in capsules or tablets in a dose indicated on the packaging.

• Side effects: The most common side effects of chamomile include drowsiness and allergic reactions. In rare cases, more serious side effects can be observed, such as anaphylactic shock.

• Contraindications: Chamomile is not recommended for people with allergies to ambrosia, chrysanthemums, calendula or other plants of the Astrov family. It can also interact with some drugs, including anticoagulants.

Magnesium:

Magnesium is an important mineral that plays a role in many body functions, including regulation of the nervous system, muscle function and blood pressure.

• The mechanism of action: Magnesium helps to relax muscles and nerves, and also regulates the production of melatonin. He also participates in the process of turning a tripophan into serotonin, a neurotransmitter who plays a role in the regulation of mood and sleep.

• Efficiency: Magnesium deficiency can lead to insomnia, anxiety and muscle cramps. Magnesium intake can help improve the quality of sleep, especially in people with a deficiency of this mineral.

• Dosage: It is usually recommended to take 200-400 mg of magnesium per day. It is best to take magnesium in the evening before bedtime.

• Side effects: The most common side effects of magnesium include diarrhea, nausea and disorder of the stomach. These side effects usually pass after a dose.

• Contraindications: Magnesium is not recommended for people with kidney diseases. It can also interact with some drugs, including antibiotics and diuretics.

L-theanine:

L-theanine is an amino acid that is contained in tea, especially in green tea.

• The mechanism of action: L-theanine helps to relax and reduce anxiety, without causing drowsiness. It increases the level of GABA, dopamine and serotonin in the brain, which leads to improving the mood and reducing stress.

• Efficiency: Studies show that L-theanine can help improve the quality of sleep, reduce anxiety and increase concentration.

• Dosage: It is usually recommended to take 100-200 mg of L-theanine per day.

• Side effects: L-theanine is usually well tolerated. In rare cases, side effects can be observed, such as headache and stomach disorder.

• Contraindications: L-theanine is not recommended for pregnant and lactating women. It can also interact with some drugs, including drugs to reduce blood pressure.

5-HTP (5-hydroxyryptophan):

5-HTP is an amino acid that is the predecessor of serotonin.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which plays a role in the regulation of mood, sleep and appetite.

• Efficiency: Some studies show that 5-HTP can help improve sleep quality, reduce depression and anxiety.

• Dosage: It is usually recommended to start with a low dose (50 mg) and gradually increase to 100-200 mg per day. It is best to take 5-HTP in the evening before bedtime.

• Side effects: The most common side effects of 5-HTP include nausea, vomiting, diarrhea and headache. In rare cases, more serious side effects can be observed, such as serotonin syndrome.

• Contraindications: 5-HTP is not recommended for pregnant and nursing women, as well as people with liver and kidney diseases. It can also interact with some drugs, including antidepressants.

Melissa:

Melissa is a herbaceous plant, the leaves of which have a calming effect.

• The mechanism of action: It is believed that lemon balm has a calming effect due to the content of rosemary acid, which can increase the level of the GABA in the brain.

• Efficiency: Some studies show that lemon balm can be effective for improving the quality of sleep, reducing anxiety and stress. It is often used in combination with valerian.

• Dosage: It is usually recommended to take 300-600 mg of lemon balm extract per day.

• Side effects: The most common side effects of lemon balm include drowsiness and stomach disorder.

• Contraindications: Melissa is not recommended for pregnant and nursing women. It can also interact with some drugs, including sedatives.

Glycine:

Glycine is an amino acid that plays a role in the regulation of the nervous system.

• The mechanism of action: Glycine acts as a brake neurotransmitter in the brain, helping to reduce nervous excitability and promoting relaxation.

• Efficiency: Studies show that glycine can help improve sleep quality, reduce falling asleep and reduce drowsiness during the day.

• Dosage: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.

• Side effects: Glycine is usually well tolerated. In rare cases, side effects can be observed, such as nausea and stomach disorder.

• Contraindications: Glycine is not recommended for people with kidney diseases.

L-Triptophan:

L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin.

• The mechanism of action: L-tripthophanes is converted into serotonin, which is then converted into melatonin. Thus, L-tripthophanes helps to improve mood and sleep.

• Efficiency: Some studies show that L-tripthophanes can help improve the quality of sleep, reduce depression and anxiety.

• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan before bedtime.

• Side effects: The most common side effects of L-tripthophanes include nausea, vomiting, diarrhea and drowsiness.

• Contraindications: L-tripthophanes is not recommended for pregnant and nursing women, as well as people with liver and kidney diseases. It can also interact with some drugs, including antidepressants.

Combined additives:

Many dietary supplements for sleep contain a combination of several ingredients, such as Melatonin, Valerian, Chamomile, Magnesium and L-theanine. These combined additives can be more effective than individual ingredients, since they affect several mechanisms that regulate sleep. However, it is important to carefully study the composition of combined additives and make sure that they do not contain ingredients that can cause side effects or interact with drugs.

Choosing and using dietary supplements for sleeping:

When choosing dietary supplements for sleep, it is important to consider the following factors:

• Composition: Carefully study the composition of the additives and make sure that it contains the ingredients that have proven their effectiveness in the treatment of insomnia.

• Dosage: Follow the dosage recommendations indicated on the packaging. Start with a low dose and gradually increase it if necessary.

• Side effects: Check out the potential side effects of the additive and stop taking it if you have any undesirable reactions.

• Contraindications: Make sure that you have no contraindications for reception.

• Interaction with drugs: Consult a doctor to make sure that the supplement will not interact with the medicines that you are taking.

• Manufacturer: Choose a dietary supplement from reliable manufacturers that guarantee the quality and safety of your products.

Remember that sleep dietary supplements are not a replacement for a healthy lifestyle. It is also important to improve the quality of sleep:

• Follow the sleep-bonding mode.

• Create comfortable sleep conditions (temperature, silence, darkness).

• Avoid the use of caffeine and alcohol before bedtime.

• Regularly engage in physical exercises.

• Reduce stress.

• Avoid using electronic devices before bedtime.

• If necessary, consult a doctor to diagnose and treat possible diseases that cause insomnia.

This review provided detailed information about the most popular dietary supplements for sleeping. It is important to remember that each person is unique, and what is effective for one may not work for another. Always consult a doctor before taking any dietary supplement to make sure that he is safe and suitable for you. The correct choice and use of dietary supplements in combination with a healthy lifestyle can help improve the quality of sleep and overall well -being.