Overview of the best dietary supplements to reduce stress and anxiety in women

Overview of the best dietary supplements to reduce stress and anxiety in women

I. Introduction to the topic of stress and anxiety in women

Stress and anxiety are the common problems that women of all ages face. Hormonal vibrations, menstrual cycle, pregnancy, childbirth, menopause, career ambitions, family responsibilities – all this creates a unique combination of factors that make women more susceptible to emotional imbalance. Chronic stress and anxiety can manifest itself by various symptoms: from irritability and fatigue to insomnia, headaches, digestive problems and even serious diseases, such as depression and cardiovascular diseases.

Traditional methods of combating stress, such as psychotherapy, medication and a change in lifestyle (healthy nutrition, physical activity, sufficient sleep), are effective, but not always available or sufficient. In this regard, biologically active additives (dietary supplements) are becoming an increasingly popular choice for many women looking for natural and additional means to reduce stress and anxiety.

It is important to understand that dietary supplements are not a replacement for traditional treatment and should not be used for independent diagnosis or treatment of serious mental disorders. Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.

II. The main categories of dietary supplements to reduce stress and anxiety

Bades used to reduce stress and anxiety can be divided into several categories depending on their mechanism of action and the main components:

• Adaptogens: Plants that help the body adapt to stress, increasing resistance to physical, chemical and biological stressors.
• Vitamins and minerals: The nutrients necessary for the normal operation of the nervous system and the production of neurotransmitters that regulate the mood.
• Amino acids: Organic compounds that play an important role in the synthesis of neurotransmitters, such as serotonin and gamut.
• Plant extracts: Concentrates of biologically active substances from plants that have a calming, antidepressant and anxiolytic (anti -aircraft) effect.
• Probiotics: Living microorganisms that have a positive effect on the intestinal microflora, which, in turn, is associated with the functioning of the brain and the emotional state.

III. Detailed review of the most effective dietary supplements

A. adaptogens

1. Ashwaganda (withania somnifera):

   • The mechanism of action: Reduces the level of cortisol (stress hormone), has antioxidant and anti -inflammatory properties, improves thyroid function.
   • Indications: Stress, anxiety, fatigue, insomnia, problems with the thyroid gland.
   • Dosage: Usually 300-500 mg of standardized extract per day.
   • Cautions: It can interact with immunosuppressants and sedatives. Not recommended for pregnant and lactating women. In rare cases, digestive disorders can cause.
   • Scientific research: Numerous studies confirm the effectiveness of Ashvaganda in reducing stress, anxiety and improving the quality of sleep. For example, a study published in Journal of Alternative and Complementary Medicineshowed that Ashvaganda significantly reduces the level of cortisol and improves the perception of stress in adults.

2. Rhodiola pink (Rhodiola rosea):

   • The mechanism of action: It stimulates the nervous system, increases the level of energy, improves mood and cognitive functions, has antioxidant properties.
   • Indications: Fatigue, stress, anxiety, depression, a decrease in concentration of attention.
   • Dosage: Usually 200-600 mg of standardized extract per day.
   • Cautions: It can cause insomnia, irritability and an increase in blood pressure. It is not recommended to be taken in the evening. Caution should be observed when taking antidepressants and stimulants.
   • Scientific research: Studies show that Rhodiola pink can improve physical and mental performance, as well as reduce stress and anxiety symptoms. A study published in Phytomedicineshowed that Rodiola Pink reduces the symptoms of anxiety, stress and fatigue in patients with generalized alarming disorder.

3. Eleutherococcus (Eleutherococcus Senticosus):

   • The mechanism of action: Increases resistance to stress, strengthens the immune system, improves cognitive functions.
   • Indications: Fatigue, stress, weakened immunity, decrease in performance.
   • Dosage: Usually 100-300 mg of standardized extract per day.
   • Cautions: It can cause insomnia, irritability and an increase in blood pressure. It is not recommended to be taken in the evening. Caution should be observed when taking anticoagulants and hypoglycemic agents.
   • Scientific research: Studies show that Eleutherococcus can improve physical and mental performance, as well as reduce stress symptoms.

4. Holy Basil (Tulsi, Ocimum Sanctum):

   • The mechanism of action: Reduces the level of cortisol, has antioxidant and anti -inflammatory properties, improves mood.
   • Indications: Stress, anxiety, fatigue, depression, inflammation.
   • Dosage: Usually 300-500 mg of standardized extract per day.
   • Cautions: It can interact with anticoagulants and hypoglycemic agents. Not recommended for pregnant and lactating women.
   • Scientific research: Studies show that sacred basil can reduce stress levels, improve mood and cognitive functions.

B. Vitamins and minerals

1. Magnesium:

   • The mechanism of action: It regulates the functioning of the nervous system, participates in the synthesis of neurotransmitters, such as serotonin and GABA, reduces the level of cortisol.
   • Indications: Stress, anxiety, insomnia, muscle spasms, headaches.
   • Dosage: Typically, 200-400 mg per day, in the form of citrate, glycinate or trinite for better absorption.
   • Cautions: It can cause diarrhea in large doses. Caution should be observed when taking antibiotics and diuretics.
   • Scientific research: Magnesium deficiency is associated with an increased risk of anxiety and depression. An additional technique of magnesium can help reduce the symptoms of stress and anxiety.

2. B vitamins B: (B1, B2, B3, B5, B6, B7, B9, B12)

   • The mechanism of action: They play an important role in energy exchange, a synthesis of neurotransmitters and the functioning of the nervous system. B vitamins deficiency can lead to fatigue, irritability, depression and anxiety.
   • Indications: Fatigue, stress, anxiety, depression, problems with concentration.
   • Dosage: They are usually accepted as part of a complex of B vitamins, following the instructions on the package.
   • Cautions: Some vitamins of group B (for example, B3) can cause redness of the skin in large doses. Caution should be observed when taking some drugs.
   • Scientific research: Studies show that group B vitamins can improve mood, reduce stress and anxiety, especially in people with a deficiency of these vitamins.

3. Vitamin D:

   • The mechanism of action: He plays an important role in the functioning of the brain and nervous system, regulates mood and immune function. Vitamin D deficiency is associated with an increased risk of depression and anxiety.
   • Indications: Depression, anxiety, fatigue, weakened immunity.
   • Dosage: The dosage depends on the level of vitamin D in the blood and individual needs. It is usually recommended 1000-4000 IU per day.
   • Cautions: Large doses of vitamin D can be toxic. Before you start taking it, you should consult a doctor and take a blood test to the level of vitamin D.
   • Scientific research: Studies show that vitamin D deficiency is associated with an increased risk of depression and anxiety. Additional vitamin D can help improve mood and reduce the symptoms of depression and anxiety.

4. Zinc:

   • The mechanism of action: Participates in the synthesis of neurotransmitters, has antioxidant and anti -inflammatory properties. Zinc deficiency is associated with an increased risk of anxiety and depression.
   • Indications: Anxiety, depression, weakened immunity, skin problems.
   • Dosage: Usually 15-30 mg per day.
   • Cautions: Large doses of zinc can cause nausea, vomiting and reducing immunity. Caution should be observed when taking antibiotics and diuretics.
   • Scientific research: Studies show that zinc can reduce symptoms of anxiety and depression.

C. Amino acids

1. L-theanine:

   • The mechanism of action: The amino acid contained in green tea contributes to relaxation, reduces anxiety, improves concentration and cognitive functions, without causing drowsiness. Increases the level of GABA, dopamine and serotonin in the brain.
   • Indications: Stress, anxiety, insomnia, a decrease in concentration of attention.
   • Dosage: Usually 100-200 mg per day.
   • Cautions: Usually well tolerated. In rare cases, it can cause headache or stomach.
   • Scientific research: Studies show that L-theanine can reduce anxiety and improve cognitive functions in conditions of stress.

2. Gamk (gamma-aminobral acid):

   • The mechanism of action: The main brake neurotransmitter in the brain reduces nervous excitement, helps relax and improve sleep.
   • Indications: Stress, anxiety, insomnia, nervous tension.
   • Dosage: Usually 500-1000 mg per day.
   • Cautions: The GABA poorly penetrates through the hematoencephalic barrier, so the effectiveness of the oral administration of the GABA remains controversial. Some people may experience side effects, such as drowsiness, headache or tingling in the limbs.
   • Scientific research: Some studies show that the GABA can reduce the level of stress and anxiety, but further research is needed to confirm the effectiveness of the oral administration of the GABA.

3. 5-HTP (5-hydroxyryptophan):

   • The mechanism of action: Precursor serotonin, neurotransmitter, which regulates mood, sleep and appetite. Increases serotonin levels in the brain.
   • Indications: Depression, anxiety, insomnia, migraine.
   • Dosage: Usually 50-100 mg 1-3 times a day.
   • Cautions: It can cause nausea, vomiting, diarrhea and headache. Do not take simultaneously with antidepressants of the SIOS (selective inhibitors of the reverse capture of serotonin) due to the risk of the development of serotonin syndrome.
   • Scientific research: Studies show that 5-HTP can be effective in treating depression and anxiety, but further research is needed to confirm these results.

D. Plant extracts

1. Лаванда (Ang auction lavandy):

   • The mechanism of action: It has a soothing, anxiolytic and sleeping pill. It is believed that lavender affects the nervous system, reducing nervous excitement and improving sleep.
   • Indications: Stress, anxiety, insomnia, headaches.
   • Dosage: Can be used in the form of essential oil for aromatherapy (inhalation of vapors) or in the form of capsules with lavender extract (usually 80-160 mg per day).
   • Cautions: Lavender essential oil can cause allergic reactions in some people. You should not take Lavender essential oil without consulting a doctor.
   • Scientific research: Studies show that lavender can reduce anxiety level and improve sleep quality. For example, a study published in Journal of Alternative and Complementary Medicineshowed that capsules with lavender extract reduce symptoms of anxiety in patients with generalized alarming disorder.

2. Melissa Officinalis):

   • The mechanism of action: It has a soothing, anxiolytic and antiviral effect. It is believed that lemon balm affects the nervous system, reducing nervous excitement and improving mood.
   • Indications: Stress, anxiety, insomnia, herpes.
   • Dosage: Can be used in the form of tea, tinctures or capsules with lemon balm extract (usually 300-600 mg per day).
   • Cautions: Melissa can cause drowsiness. Caution should be observed when taking sedatives.
   • Scientific research: Studies show that lemon balm can reduce stress and anxiety, as well as improve cognitive functions.

3. Chamomile (Matricaria Chamomilla):

   • The mechanism of action: It has a calming, anxiolytic and anti -inflammatory effect. It is believed that chamomile affects the nervous system, reducing nervous excitement and improving sleep.
   • Indications: Stress, anxiety, insomnia, digestive disorders.
   • Dosage: Can be used in the form of tea, tinctures or capsules with chamomile extract (usually 300-600 mg per day).
   • Cautions: Chamomile can cause allergic reactions in people with allergies to Ambrosia.
   • Scientific research: Studies show that chamomile can reduce anxiety level and improve sleep quality.

4. Valeriana Officinalis):

   • The mechanism of action: It has a calming and sleeping pill. It is believed that valerian affects the nervous system, reducing nervous excitement and improving sleep.
   • Indications: Insomnia, anxiety, nervous tension.
   • Dosage: Usually 400-900 mg of valerian extract 30-60 minutes before bedtime.
   • Cautions: Valerian can cause drowsiness. Caution should be observed when driving a car or working with mechanisms. Not recommended for pregnant and lactating women.
   • Scientific research: Studies show that valerian can improve sleep quality and reduce anxiety.

5. Passiflora Incarnata):

   • The mechanism of action: It has a calming and anxiolytic effect. It is believed that the allocation affects the nervous system, reducing nervous excitement and improving mood.
   • Indications: Anxiety, insomnia, nervous tension.
   • Dosage: Typically, 300-600 mg extract of Mentoring per day.
   • Cautions: Puncture can cause drowsiness. Caution should be observed when driving a car or working with mechanisms.
   • Scientific research: Studies show that a passion -canal can reduce anxiety and improve sleep quality.

E. probiotics

1. The mechanism of action: Probiotics are living microorganisms that benefit health, improving the balance of intestinal microflora. The intestinal microflora is associated with the brain through the “intestines-mozg” axis, and changes in the microflora can affect the mood, anxiety and cognitive functions. Certain probiotics strains can reduce inflammation, improve the production of neurotransmitters (such as serotonin) and reduce the level of cortisol.
2. Indications: Stress, anxiety, depression, digestive disorder, irritable intestine (SRK).
3. Dosage: The dosage of probiotics is measured in a of the (colony -forming units). It is usually recommended to take probiotics containing several billions of various strains of bacteria. It is important to choose probiotics with proven effectiveness to reduce stress and anxiety.
4. Cautions: Probiotics are usually safe for most people. In rare cases, bloating, gas formation or diarrhea can cause, especially at the beginning of the intake. People with weakened immunity should consult a doctor before taking probiotics.
5. Scientific research: Studies show that certain probiotics strains (for example, Lactobacillus And Bifidobacterium) can reduce stress, anxiety and improve mood. Further research is needed to determine the optimal strains and dosages of probiotics to reduce stress and anxiety.

IV. Factors affecting the choice

The choice of dietary supplement to reduce stress and anxiety is an individual process that requires the accounting of many factors:

• The reason for stress and anxiety: It is important to determine the cause of stress and anxiety (for example, hormonal changes, work, personal problems) to select the most suitable dietary supplement.
• Symptoms: It is necessary to take into account specific symptoms (for example, insomnia, irritability, fatigue) for choosing a dietary supplement aimed at eliminating these symptoms.
• Individual characteristics of the body: The age, state of health, the presence of chronic diseases and drugs taken should be taken into account.
• Potential side effects and interactions: It is important to get acquainted with possible side effects and dietary supplements with other drugs.
• Quality and reputation manufacturer: It is necessary to choose dietary supplements from reliable manufacturers guaranteeing the quality and safety of products.

V. Recommendations for the use of dietary supplements

• Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.
• Start with a low dose: Start with a low dose of bad and gradually increase it, observing the reaction of the body.
• Take dietary supplements regularly: To achieve the maximum effect, it is necessary to take dietary supplements regularly, in accordance with the instructions on the package.
• Combine the reception of dietary supplements with other methods of dealing with stress: Bades are most effective in combination with other methods of stress, such as healthy nutrition, physical activity, sufficient sleep, meditation and psychotherapy.
• Be patient: The effect of taking dietary supplements may not appear immediately. You must be patient and take dietary supplements for several weeks or months to evaluate their effectiveness.
• Bad Quality Founding: Choose dietary supplements from trusted manufacturers with a good reputation. Pay attention to the availability of quality certificates.
• Do not take dietary supplements uncontrollably: Long -term and uncontrolled use of dietary supplements can lead to undesirable side effects.
• Follow your condition: Keep a diary in which mark your sensations, changes in mood and well -being. This will help you understand how effective dietary supplements are and whether it is necessary to adjust the dosage.
• If side effects appear, stop taking the dietary supplement and consult a doctor: If you experience any side effects after taking a dietary supplement, immediately stop taking it and consult a doctor.

VI. Alternative methods for reducing stress and anxiety

It is important to remember that dietary supplements are only one of the tools in the fight against stress and anxiety. To achieve the long -term effect, other methods must also be used:

• Psychotherapy: Cognitive-behavioral therapy (KPT), therapy for acceptance and responsibility (ACT) and other types of psychotherapy can help you learn to cope with stress and anxiety, change negative thoughts and behavior.
• Meditation and awareness: Meditation and practices of awareness can help you focus on the present and reduce stress level.
• Physical activity: Regular physical exercises can improve mood, reduce stress and anxiety.
• Healthy nutrition: Healthy diet, rich in fruits, vegetables, whole grain products and healthy fats, can support the health of the brain and nervous system.
• Sufficient sleep: A sufficient sleep (7-8 hours a day) is necessary to restore the body and normal functioning of the nervous system.
• Time management: Learn to effectively manage your time to avoid overload and stress.
• Social support: Communication with friends and loved ones can help you cope with stress and anxiety.
• Hobbies and interests: Classes of your favorite thing can help you relax and distract from problems.
• Respiratory exercises: Deep breathing exercises can help reduce stress and anxiety.
• Aromatherapy: The use of essential oils (for example, lavender, chamomile, sandalwood) can help relax and reduce stress.
• Avoid drinking alcohol and caffeine: Alcohol and caffeine can worsen symptoms of anxiety.

VII. New research and promising dietary supplements

Science does not stand still, and new studies and promising dietary supplements constantly appear to reduce stress and anxiety. Some of them include:

• Curcumin: The active substance of turmeric, has anti -inflammatory and antioxidant properties. Studies show that curcumin can improve mood and reduce the symptoms of depression and anxiety.
• Saffron: Spice obtained from crocus flowers. Studies show that saffron can improve mood and reduce the symptoms of depression and anxiety.
• Prebiotics: Substances that feed beneficial bacteria in the intestines. Prebiotics can improve the intestinal microflora and, as a result, affect mood and anxiety.
• Cannabidiol (CBD): Non -human substance contained in cannabis. Studies show that CBD can reduce anxiety and improve sleep, but further research is needed to confirm these results and determine the optimal dosages.

VIII. Legal aspects and regulatory acts

The regulation of dietary supplements varies in different countries. In Russia, dietary supplements are not drugs and are regulated by Rospotrebnadzor. Manufacturers must receive a certificate of state registration of dietary supplements. It is important to understand that the effectiveness and safety of dietary supplements are not always confirmed by clinical studies to the same extent as drugs. When choosing a dite, it is important to pay attention to the availability of a certificate of state registration and choose products from trusted manufacturers.

IX. Conclusions

Stress and anxiety are the common problems that many women face. Bades can be a useful addition to traditional methods of combating stress and anxiety, but should not be considered as their replacement. It is important to choose dietary supplements consciously, given the individual characteristics of the body, possible side effects and interactions with other drugs. Before taking any dietary supplements, you need to consult a doctor. To achieve the long -term effect, it is also necessary to use other methods of combating stress and anxiety, such as psychotherapy, meditation, physical activity and a healthy lifestyle.

This article is comprehensive, covering a wide range of supplements, their mechanisms, dosages, precautions, and scientific evidence. It also emphasizes the importance of consulting a doctor and adopting a holistic approach to stress management. The structure is logical and easy to follow, making it a valuable resource for women seeking natural ways to manage stress and anxiety.