Dietary supplements from stress and insomnia

Dietary supplement from stress and insomnia: detailed analysis, choice and application

I. Stress and insomnia: two sides of the same medal

Stress and insomnia are closely related conditions that form a vicious circle. Stress can cause insomnia, and lack of sleep, in turn, enhances stress. Understanding this relationship is critical of choosing effective strategies and means, including biologically active additives (dietary supplements).

A. Stress: definition, species and effect on the body

1. Stress definition: Stress is an organism reaction to any requirement or change. It can be physical, mental or emotional pressure. Stress is an inevitable part of life, but its excessive or chronic character can lead to negative consequences.

2. Types of stress:

   • Acute stress: A short -term stress caused by a specific event, for example, an exam or an important meeting. Usually passes after eliminating the stressor.
   • Chronic stress: Long -term, incessant stress, which can be caused by constant problems at work, in relations or financial difficulties. Chronic stress has a destructive effect on health.
   • Eustress: Positive stress that motivates and stimulates to achieve goals.
   • Distress: Negative stress that worsens well -being and leads to various disorders.

3. The effect of stress on the body:

   • Cardiovascular system: Increasing blood pressure, increase in heart rate, risk of heart attack and stroke.
   • Immune system: Weakening of immunity, increased susceptibility to infections.
   • Digestive system: Digestive disorders, irritable bowel syndrome (SRK), peptic ulcer.
   • Endocrine system: Hormone imbalance, metabolism, the development of diabetes.
   • Nervous system: Headaches, muscle tension, anxiety, depression, insomnia.

B. Insomnia: types, causes and consequences

1. Determination of insomnia: Insomnia is a sleep disorder characterized by difficulties with falling asleep, maintaining sleep or early awakening, despite a sufficient opportunity for sleeping.

2. Types of insomnia:

   • Acute insomnia: Short -term insomnia caused by a stress event or change in mode. It usually goes on its own.
   • Chronic insomnia: Long -term insomnia, lasting at least three months and occurs at least three times a week.
   • Primary insomnia: Insomnia, not associated with other medical or psychiatric conditions.
   • Secondary insomnia: Insomnia caused by other diseases, medication or abuse of psychoactive substances.

3. Causes of insomnia:

   • Stress and anxiety: The most common causes of insomnia.
   • Depression: Often accompanied by sleep disturbances.
   • Medical conditions: Chronic pain, asthma, heart failure, hyperthyroidism.
   • Medication: Some drugs can cause insomnia as a side effect.
   • Abuse of psychoactive substances: Alcohol, caffeine, nicotine.
   • Violation of circadian rhythms: Replaceable work, flights through time zones.
   • Poor sleep hygiene: The irregular sleep mode, noise, light, uncomfortable temperature in the bedroom.

4. The consequences of insomnia:

   • Daytime drowsiness: Deterioration of concentration of attention, memory and performance.
   • Irritability: Increased emotional lability, difficulties in communication.
   • Reduced immunity: Increased susceptibility to infections.
   • Increased risk of chronic diseases: Cardiovascular diseases, diabetes mellitus, obesity.
   • Mental disorders: Anxiety, depression.
   • Increased risk of accidents: At work, on the road.

II. Bades: review and principles of choice

Biologically active additives (dietary supplements) are products containing concentrated nutrients (vitamins, minerals, amino acids, herbs, etc.) designed to supplement the diet. Bades are not medicines and are not intended for the treatment of diseases. However, they can have a supportive effect in stress and insomnia.

A. Principles for choosing dietary supplements:

1. Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have chronic diseases or you take medications. The doctor will help to determine the need to accept dietary supplements, choose suitable funds and exclude possible contraindications.

2. Study of the composition: Carefully study the composition of the dietary supplement. Pay attention to the active ingredients, their concentration and the presence of auxiliary substances. Give preference to dietary supplements with natural ingredients and a minimum number of artificial additives.

3. The choice of a reliable manufacturer: Buy dietary supplements from famous and reliable manufacturers who have a good reputation and conduct quality control of their products. Check the availability of quality certificates (for example, GMP).

4. Individual tolerance: Start taking dietary supplement with a minimum dose and gradually increase it, if necessary. Follow the reaction of the body and stop taking when side effects appear.

5. Combination with other methods: Bades should be used in combination with other methods of combating stress and insomnia, such as a healthy lifestyle, proper nutrition, physical activity and psychotherapy.

B. Classification of dietary supplements from stress and insomnia:

1. Plant adaptogens: They help the body adapt to stress and increase resistance to adverse factors.

   • Eleutherococcus: Increases mental and physical performance, reduces fatigue.
   • Rhodiola pink (golden root): Improves mood, reduces anxiety and depression.
   • Ashwaganda: Reduces the level of cortisol (stress hormone), improves sleep.
   • Ginseng: Increases energy, improves cognitive functions.
   • Chinese lemonnik: It stimulates the nervous system, increases the concentration of attention.

2. Herbs with a sedative effect: They have a calming effect, reduce anxiety and improve sleep.

   • Valerian: Reduces nervous excitement, facilitates falling asleep.
   • Melissa: Soothes the nervous system, improves mood.
   • Motherwort: Reduces blood pressure, soothes the heartbeat.
   • Hops: It has a soft sleeping pill.
   • Lavender: Reduces anxiety, improves sleep.

3. Amino acids: Participate in the regulation of the nervous system and improve sleep.

   • L-triptophan: It is transformed into serotonin and melatonin, which regulate mood and sleep.
   • 5-hydroxitriptophan (5-HTP): The predecessor of serotonin, improves mood and sleep.
   • Glycine: It has a calming effect, improves sleep.
   • L-theanine: Reduces anxiety, improves concentration.
   • Gamk (gamma-aminobral acid): Brake neurotransmitter reduces nervous excitement.

4. Vitamins and minerals: Participate in the regulation of the nervous system and improve sleep.

   • Magnesium: Coys the nervous system, relaxes muscles, improves sleep.
   • B vitamins B: It is necessary for the normal operation of the nervous system, reduce stress and anxiety.
   • Vitamin D: Participates in the regulation of mood and sleep.
   • Calcium: Soothes the nervous system, relaxes the muscles.

5. Melatonin: A hormone regulating the cycle of sleep and wakefulness.

   • Melatonin: Facilitates falling asleep, improves sleep quality. It should be used with caution and only as prescribed by a doctor.

III. Detailed analysis of individual dietary supplements

A. Plant adaptogens:

1. Eleutherococcus:

   • The mechanism of action: It stimulates the nervous system, increases stress resistance, improves adaptation to physical and mental stress.
   • Indications: Fatigue, overwork, decrease in performance, stress, recovery period after illness.
   • Contraindications: Hypertension, insomnia, nervous excitement, pregnancy, breastfeeding.
   • Dosage: Usually 100-200 mg of Eleuterococcus Extract per day.
   • Side effects: Insomnia, nervous excitement, an increase in blood pressure.

2. Rhodiola pink (golden root):

   • The mechanism of action: Reduces the level of cortisol, increases the level of serotonin and dopamine, improves mood, reduces anxiety and depression.
   • Indications: Stress, anxiety, depression, fatigue, decrease in performance, sleep disturbance.
   • Contraindications: Hypertension, nervous excitement, pregnancy, breastfeeding.
   • Dosage: Typically, 100-400 mg of Rodiola Rozova Extract per day.
   • Side effects: Insomnia, nervous excitement, headache.

3. Ashwaganda:

   • The mechanism of action: Reduces the level of cortisol, has antioxidant and anti -inflammatory properties, improves sleep.
   • Indications: Stress, anxiety, insomnia, fatigue, a decrease in immunity, neurodegenerative diseases.
   • Contraindications: Pregnancy, breastfeeding, autoimmune diseases, hyperthyroidism.
   • Dosage: Usually 300-500 mg of Ashvaganda extract per day.
   • Side effects: Diarrhea, nausea, drowsiness.

4. Ginseng:

   • The mechanism of action: It stimulates the nervous system, increases energy, improves cognitive functions, has antioxidant and anti -inflammatory properties.
   • Indications: Fatigue, decrease in performance, stress, impaired concentration of attention, reduction of immunity.
   • Contraindications: Hypertension, insomnia, nervous excitement, pregnancy, breastfeeding.
   • Dosage: Usually 100-200 mg of ginseng extract per day.
   • Side effects: Insomnia, nervous excitement, an increase in blood pressure.

5. Chinese lemonnik:

   • The mechanism of action: It stimulates the nervous system, increases the concentration of attention, improves stress adaptation.
   • Indications: Fatigue, decrease in performance, stress, impaired concentration of attention.
   • Contraindications: Hypertension, insomnia, nervous excitement, pregnancy, breastfeeding.
   • Dosage: Typically, 1-3 grams of dried chinese lemongrasses per day.
   • Side effects: Insomnia, nervous excitement, an increase in blood pressure.

B. Herbs with a sedative effect:

1. Valerian:

   • The mechanism of action: Reduces nervous excitement, facilitates falling asleep, improves sleep quality.
   • Indications: Insomnia, anxiety, nervous tension.
   • Contraindications: Pregnancy, breastfeeding, individual intolerance.
   • Dosage: Usually 400-600 mg valerian extract before bedtime.
   • Side effects: Drowsiness, headache, stomach disorder.

2. Melissa:

   • The mechanism of action: Soothes the nervous system, improves mood, reduces anxiety.
   • Indications: Anxiety, nervous tension, insomnia, irritability.
   • Contraindications: Individual intolerance.
   • Dosage: Usually 300-600 mg of lemon balm extract per day.
   • Side effects: Drilling, headache.

3. Motherwort:

   • The mechanism of action: Reduces blood pressure, soothes the heartbeat, soothes the nervous system.
   • Indications: Nervous excitement, anxiety, insomnia, hypertension, tachycardia.
   • Contraindications: Pregnancy, breastfeeding, individual intolerance.
   • Dosage: Typically, 30-50 drops of desert tincture 3-4 times a day.
   • Side effects: Drowsiness, decreased blood pressure.

4. Hops:

   • The mechanism of action: It has a soft sleeping pill, soothes the nervous system.
   • Indications: Insomnia, nervous tension, anxiety.
   • Contraindications: Pregnancy, breastfeeding, individual intolerance.
   • Dosage: Usually 300-500 mg of hops extract before bedtime.
   • Side effects: Drowsiness, dizziness.

5. Lavender:

   • The mechanism of action: Reduces anxiety, improves sleep, relaxes muscles.
   • Indications: Anxiety, nervous tension, insomnia, headache.
   • Contraindications: Individual intolerance.
   • Dosage: Usually 80 mg of lavender oil per day (in capsules). Aromatherapy with lavender oil can also be effective.
   • Side effects: Rarely – nausea, headache.

C. Amino acids:

1. L-triptophan:

   • The mechanism of action: It is transformed into serotonin and melatonin, which regulate mood and sleep.
   • Indications: Insomnia, depression, anxiety.
   • Contraindications: Reception of antidepressants, pregnancy, breastfeeding, individual intolerance.
   • Dosage: Usually 500-1000 mg before bedtime.
   • Side effects: Nausea, dizziness, drowsiness.

2. 5-hydroxitriptophan (5-HTP):

   • The mechanism of action: The predecessor of serotonin, improves mood and sleep.
   • Indications: Insomnia, depression, anxiety.
   • Contraindications: Reception of antidepressants, pregnancy, breastfeeding, individual intolerance.
   • Dosage: Usually 50-100 mg 1-3 times a day.
   • Side effects: Nausea, dizziness, stomach disorder.

3. Glycine:

   • The mechanism of action: It has a calming effect, improves sleep, reduces anxiety.
   • Indications: Insomnia, anxiety, nervous tension.
   • Contraindications: Individual intolerance.
   • Dosage: Usually 1-3 grams before bedtime.
   • Side effects: Rarely – nausea.

4. L-theanine:

   • The mechanism of action: Reduces anxiety, improves concentration, promotes relaxation.
   • Indications: Anxiety, stress, impaired concentration.
   • Contraindications: Individual intolerance.
   • Dosage: Usually 100-200 mg 1-3 times a day.
   • Side effects: Rarely – headache, stomach disorder.

5. Gamk (gamma-aminobral acid):

   • The mechanism of action: Brake neurotransmitter, reduces nervous excitement, promotes relaxation.
   • Indications: Anxiety, insomnia, nervous tension.
   • Contraindications: Pregnancy, breastfeeding, individual intolerance.
   • Dosage: Usually 100-200 mg 1-3 times a day.
   • Side effects: Rarely – drowsiness, dizziness.

D. Vitamins and minerals:

1. Magnesium:

   • The mechanism of action: Coys the nervous system, relaxes muscles, improves sleep.
   • Indications: Insomnia, anxiety, muscle cramps, headache.
   • Contraindications: Renal failure, individual intolerance.
   • Dosage: Usually 200-400 mg per day.
   • Side effects: Diarrhea, stomach disorder. It is better to use lentor forms of magnesium (for example, magnesium glycinate, magnesium tronate) for better absorption and less risk of stomach disorder.

2. B vitamins B:

   • The mechanism of action: It is necessary for the normal operation of the nervous system, reduce stress and anxiety.
   • Indications: Stress, anxiety, fatigue, nervous tension.
   • Contraindications: Individual intolerance.
   • Dosage: In accordance with the recommendations of the manufacturer of a particular complex of vitamins of group B.
   • Side effects: Rarely – allergic reactions.

3. Vitamin D:

   • The mechanism of action: Participates in the regulation of mood and sleep.
   • Indications: Depression, sleep disturbance, vitamin D.
   • Contraindications: Hypervitaminosis D, individual intolerance.
   • Dosage: Usually 1000-5000 IU per day (after consulting a doctor and determining the level of vitamin D in the blood).
   • Side effects: Hypercalcemia, nausea, vomiting.

4. Calcium:

   • The mechanism of action: Soothes the nervous system, relaxes the muscles.
   • Indications: Insomnia, anxiety, muscle cramps.
   • Contraindications: Hypercalcemia, renal failure, individual intolerance.
   • Dosage: Usually 500-1000 mg per day.
   • Side effects: Constipation, stomach disorder.

E. Melatonin:

1. The mechanism of action: A hormone regulating the cycle of sleep and wakefulness. Facilitates falling asleep, improves sleep quality.
2. Indications: Insomnia, violation of circadian rhythms (for example, with replaceable work or flights through time zones).
3. Contraindications: Pregnancy, breastfeeding, autoimmune diseases, taking antidepressants, individual intolerance.
4. Dosage: Usually 0.5-5 mg before bedtime. You should start with a minimum dose.
5. Side effects: Drowsiness, headache, dizziness, depression.
   • Important: Melatonin should be used with caution and only as prescribed by a doctor. Long -term use can lead to a violation of its own production of melatonin by the body.

IV. Combination of dietary supplements: synergy and warnings

The combination of several dietary supplements can enhance their effect, but also increases the risk of side effects. It is important to observe caution and take into account possible interactions.

A. Recommended combinations:

1. Magnesium and Valerian: Magnesium enhances the sedative effect of valerian.
2. L-dean and lemon balm: L-theanine reduces the alarm, and Melissa calms the nervous system.
3. Ashwaganda and glycine: Ashvaganda reduces the level of cortisol, and glycine improves sleep.
4. B vitamins B and Rodiola pink: B vitamins support the nervous system, and Rhodiola pink increases stress resistance.

B. Cautions:

1. Do not combine dietary supplements with a similar action: For example, you should not take valerian and hops at the same time, as this can lead to excessive drowsiness.
2. Avoid a combination of dietary supplements with medicines: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. Be sure to consult a doctor before taking dietary supplements if you take medicines.
3. Observe the reaction of the body: Start taking new dietary supplements gradually and monitor the reaction of the body. If side effects appear, stop taking and consult a doctor.
4. Do not exceed the recommended dosage: Exceeding the recommended dosage can lead to undesirable consequences.

V. Life and dietary supplements: integrated approach

Bades are only part of an integrated approach to the fight against stress and insomnia. To achieve the maximum effect, it is also necessary to change the lifestyle.

A. Recommendations for a change in lifestyle:

1. Compliance with sleep and wakefulness mode: Go to bed and wake up at the same time every day, even on the weekend.
2. Ensuring comfortable sleep conditions: Dark, quiet and cool bedroom.
3. Avoiding caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
4. Regular physical activity: Physical exercises help reduce stress and improve sleep. However, avoid intense training before bedtime.
5. Proper nutrition: Balanced diet, rich in fruits, vegetables, whole grains and protein. Limit the consumption of sugar and processed products.
6. Stress management: Use relaxation techniques, such as meditation, yoga, deep breathing.
7. Restriction of the time spent in front of the screen: Blue light from screens can disrupt the production of melatonin.
8. Psychotherapy: In chronic stress and insomnia, psychotherapy can be useful, for example, cognitive-behavioral therapy (KPT).

VI. Bad for special groups of the population:

A. Pregnant and lactating women:

Most dietary supplements are contraindicated in pregnant and nursing women. Before taking any dietary supplements, it is necessary to consult a doctor. Some vitamins and minerals (for example, magnesium) can be useful, but only under the supervision of a doctor.

B. Older people:

Older people are more sensitive to side effects of dietary supplements. You should start taking with a minimum dose and gradually increase it, if necessary. Melatonin should be especially careful, as it can cause depression in the elderly.

C. Children and adolescents:

Most dietary supplements are not intended for children and adolescents. Before taking any dietary supplements, it is necessary to consult a doctor.

VII. Conclusion (inside the text):

The choice of dietary supplements from stress and insomnia is an individual process that requires a conscious approach and consultation with a doctor. It is important to take into account the features of your body, possible contraindications and interactions with drugs. Bades can be a useful addition to an integrated approach, including a healthy lifestyle, proper nutrition, physical activity and psychotherapy. Do not consider dietary supplements as a panacea, but with proper use, they can help cope with stress and improve sleep quality. Remember that self -medication can be dangerous for your health. Always consult a doctor!