Top dietary supplements for sleeping and anxiety

Top dietary supplements for sleeping and anxiety: complete leadership

Anxiety and stress are scourges of modern life, which often lead to sleep disturbance. The lack of quality sleep, in turn, exacerbates anxiety and stress, creating a vicious circle. Many people turn to biologically active additives (dietary supplements) in search of a safe and effective solution. It is important to understand that dietary supplements are not medicines, and their effectiveness and safety can vary. Always consult a doctor before taking any new additives, especially if you take other medicines or have chronic diseases.

1. Magnesium:

Magnesium is a vital mineral involved in more than 300 enzymatic reactions in the body. It plays a key role in the regulation of the nervous system, muscle function, heart rhythm and blood pressure. The deficiency of magnesium is associated with increased anxiety, depression and insomnia.

• How magnesium helps with stress and anxiety:

  • GABA regulation: Magnesium is involved in the synthesis and functioning of the gamma-aminomatic acid (GABA), the main brake neurotransmitter in the brain. The GABA promotes relaxation, reduce anxiety and improve sleep.
  • Reducing the level of cortisol: Stress leads to an increase in the level of cortisol, stress hormone. Magnesium helps regulate the production of cortisol, reducing its level and softening the negative consequences of stress.
  • Support for the adrenal gland function: The adrenal glands are responsible for the production of stress hormones. Magnesium supports the health of the adrenal glands and helps them function optimally, reducing the body’s reaction to stress.
  • Muscle relaxation: Magnesium promotes muscle relaxation, removing tension and convulsions, which often occur with stress and anxiety.
  • Improving the quality of sleep: Magnesium helps reduce the time of falling asleep, increase sleep duration and improve its quality.

• Forms of magnesium and their digestibility:

  • Magnesium glycinate: One of the most bioavailable and well -tolerated forms of magnesium. Glycine is an amino acid that has a calming effect, which makes magnesium glycine especially effective for improving sleep and reducing anxiety.
  • Magnesium citrate: It is well absorbed, but can have a laxative effect in some people, especially with high doses.
  • Magnesium Treonate: It penetrates through a hematoencephalic barrier and can have a positive effect on cognitive functions, memory and training.
  • Magnesium oxide: The least bioavailable form of magnesium is poorly absorbed and more often used as a laxative.
  • Magnesium sulfate (English salt): Usually used for baths. Magnesium is absorbed through the skin, having a relaxing effect.
  • Magnesium Taurat: Combines magnesium with taurin, amino acid, which also has a calming and antioxidant effect. Useful for the cardiovascular system.

• Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. Start with a lower dose (100-200 mg) and gradually increase it, following the reaction of the body.

• Side effects and contraindications: Diarye, nausea and cramps in the abdomen are possible, especially with high doses of magnesium of citrate or oxide. Magnesium is contraindicated for people with renal failure and some heart disease. Consult a doctor if you take diuretics, antibiotics or medicines for blood pressure, since magnesium can interact with these drugs.

2. Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain. It regulates the cycle of sleep and wakefulness, telling the body when it is time to sleep.

• How melatonin helps with stress and anxiety:

  • Regulation of circadian rhythms: Melatonin helps synchronize circus rhythms, the inner watches of the body that control sleep, appetite, mood and other physiological processes. Violation of circadian rhythms can lead to insomnia, anxiety and depression.
  • Reducing the time of falling asleep: Melatonin helps to fall asleep faster, especially useful when changing time zones (jetlag) or with sleep disturbances associated with changing the work schedule.
  • Improving the quality of sleep: Melatonin can improve the quality of sleep, increasing its duration and depth.
  • Antioxidant properties: Melatonin has antioxidant properties, protecting brain cells from damage caused by free radicals, which can aggravate stress and anxiety.
  • Reducing anxiety: Some studies show that melatonin can have an anxiolytic (anti -alert) effect, especially with anxiety associated with the upcoming medical procedures or operations.

• Recommended dosage: Usually 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 not exceed this dose without consulting a doctor.

• Side effects and contraindications: Possible headache, dizziness, nausea, drowsiness during the day and irritability. Melatonin can interact with some drugs, including antidepressants, anticoagulants and immunosuppressants. Not recommended for pregnant and lactating women. Consult a doctor if you take other medicines or have autoimmune diseases.

3. L-theanine:

L-dean is an amino acid contained in tea (especially in green tea). He has a calming and relaxing effect, without causing drowsiness.

• How L-theian helps with stress and anxiety:

  • Improving the level of GABA: L-theanine increases the level of the GABA in the brain, contributing to relaxation and a decrease in anxiety.
  • Improving the level of dopamine and serotonin: L-theanine can increase the level of dopamine and serotonin, neurotransmitters associated with improving mood and decreased stress.
  • Alpha waves of the brain: L-theanine stimulates the production of alpha waves in the brain, which are associated with a state of relaxation and concentration.
  • Reducing physiological reactions to stress: L-theanine can reduce physiological reactions to stress, such as an increase in heart rate and blood pressure.
  • Improving cognitive functions: L-theanine can improve cognitive functions, such as attention and concentration, especially in combination with caffeine.

• Recommended dosage: Usually take 100-200 mg 30-60 minutes before bedtime or, if necessary, during the day to reduce anxiety.

• Side effects and contraindications: L-theanine is usually well tolerated. A headache or stomach disorder can rarely occur. Consult a doctor if you take medications for blood pressure, since the L-theanine can enhance their effect.

4. Chamomile (Chamomilla Recutita):

Chamomile is a medicinal plant known for its soothing and sleeping pills.

• How chamomile helps with stress and anxiety:

  • Apiped: Chamomile contains an Apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect.
  • Reducing anxiety: Studies show that chamomile can reduce the symptoms of anxiety, especially a generalized alarming disorder.
  • Improvement: Chamomile helps to reduce the time of falling asleep, increase sleep duration and improve its quality.
  • Muscle relaxation: Chamomile has antispasmodic properties, helping to relax muscles and relieve tension.

• Chamomile forms:

  • Tea: The most common way to use chamomile. Brew a bag of chamomile tea in hot water and let it brew for 5-10 minutes.
  • Extract: Romashka extract is available in capsules or liquid forms.
  • Essential oil: Romashral essential oil can be used for aromatherapy. Add a few drops to the diffuser or to the bath.

• Recommended dosage: For tea-1-2 bags per day. For extract – follow the instructions on the package. For essential oil-3-5 drops in diffuser.

• Side effects and contraindications: Some people may have an allergic reaction to chamomile, especially in those who suffer from allergies to Ambrosia or other plants of the family of compound. Chamomile can interact with anticoagulants. Consult a doctor if you take other medicines or have allergies.

5. Valeriana Officinalis):

Valerian is a medicinal plant used to treat insomnia and anxiety for centuries.

• How valerian helps with stress and anxiety:

  • Increase in the level of the GABA: Valerian can increase the level of GABA in the brain, having a calming effect.
  • Improvement: Valerian helps to reduce the time of falling asleep, increase the duration of sleep and improve its quality.
  • Reducing anxiety: Valerian can reduce the symptoms of anxiety, especially with mild and moderate alarm.
  • Reduced blood pressure: Valerian can help reduce blood pressure, especially with stress.

• Forms of valerian:

  • Capsules: The most common form of valerian.
  • Tincture: Valerian tincture has a strong smell and taste, but can be more effective than capsules.
  • Tea: Valerian tea has a bitter taste and may not please everyone.

• Recommended dosage: For capsules-400-900 mg 30-60 minutes before bedtime. For tincture-1-2 teaspoons before bedtime. For tea-brew 1-2 teaspoons of dried valerian root in hot water and let it brew for 10-15 minutes.

• Side effects and contraindications: Possible headache, dizziness, stomach disorder and drowsiness during the day. Valerian can interact with other sedatives and alcohol. Not recommended for pregnant and lactating women. Consult a doctor if you take other medicines or have liver diseases.

6. Passiflora (Passiflora Incarnata):

Passiflora, also known as a passionate vehicle, is a medicinal plant that is traditionally used to treat anxiety, insomnia and nervous tension.

• How passiflora helps with stress and anxiety:

  • Increase in the level of the GABA: Passiflora can increase the level of GABA in the brain, having a calming effect.
  • Reducing anxiety: Studies show that passiflora can be effective for reducing alarm symptoms comparable to some medicines for anxiety.
  • Improvement: Passiflora can help reduce falling asleep and improve sleep quality.
  • Muscle relaxation: Passiflora has antispasmodic properties, helping to relax muscles and relieve tension.

• Passiflora forms:

  • Capsules: The most common form of passiflora.
  • Tincture: Passiflora tincture has a pleasant taste and aroma.
  • Tea: Passiflor tea has a soft and pleasant taste.

• Recommended dosage: For capsules-300-400 mg 1-2 times a day. For tincture-1-2 teaspoons before bedtime. For tea-brew 1-2 teaspoons of dried grass of passiflora in hot water and let it brew for 10-15 minutes.

• Side effects and contraindications: Dizziness, drowsiness and disorder of the stomach are possible. Passiflora can interact with other sedatives and anticoagulants. Not recommended for pregnant and lactating women. Consult a doctor if you take other medicines or have liver diseases.

7. Lemon Balm (Melissa Officinalis):

Lemon balm is a medicinal plant known for its soothing and antiviral properties.

• How lemon balm helps with stress and anxiety:

  • Increase in the level of the GABA: Lemon balm can increase the level of the GABA in the brain, having a calming effect.
  • Reducing anxiety: Studies show that lemon balm can reduce anxiety symptoms and improve mood.
  • Improvement: Lemon balm can help reduce falling asleep and improve sleep quality, especially in combination with other herbs such as valerian.
  • Improving cognitive functions: Lemon balm can improve cognitive functions, such as memory and concentration.

• Forms of lemon balm:

  • Capsules: The most common form of lemon balm.
  • Tincture: Lemon balm tincture has a pleasant lemon taste and aroma.
  • Tea: Lemon balm has a refreshing taste and aroma.
  • Essential oil: Essential oil can be used for aromatherapy.

• Recommended dosage: For capsules-300-600 mg 1-2 times a day. For tincture-1-2 teaspoons before bedtime. For tea-brew 1-2 teaspoons of dried lemon balm grass in hot water and let it brew for 5-10 minutes. For essential oil-3-5 drops in diffuser.

• Side effects and contraindications: Possible headache, dizziness and stomach disorder. Lemon balm can interact with other sedatives. Consult a doctor if you take other medicines or have thyroid diseases.

8. 5-HTP (5-hydroxyrypthophanes):

5-HTP-amino acid, which is the predecessor of serotonin, neurotransmitter that regulates mood, sleep and appetite.

• How 5-HTP helps with stress and anxiety:

  • Improving the level of serotonin: 5-HTP increases the level of serotonin in the brain, which can improve mood, reduce anxiety and improve sleep.
  • Improvement: 5-HTP can help reduce falling asleep, increase sleep duration and improve its quality.
  • Decression decrease: 5-HTP can be effective for reducing depression symptoms, especially in combination with other antidepressants.

• Recommended dosage: They usually start with a low dose (50-100 mg) before bedtime and gradually increase it, following the reaction of the body. The maximum dose is 400 mg per day.

• Side effects and contraindications: Nausea, vomiting, diarrhea, heartburn and headache are possible. 5-HTP can interact with antidepressants, especially with selective inhibitors of the reverse capture of serotonin (SIOZS) and monoaminexidase inhibitors (IMAO). Not recommended for pregnant and lactating women. Consult a doctor if you take other medicines or have liver diseases.

9. Glycine:

Glycine is an amino acid that is one of the main brake neurotransmitters in the central nervous system.

• How glycine helps with stress and anxiety:

  • Increase in the level of the GABA: Glycine can interact with the gapcock receptors in the brain, having a soothing effect.
  • Improvement: Glycine can help reduce the time of falling asleep, increase the duration of sleep and improve its quality.
  • Reducing anxiety: Glycine can reduce anxiety symptoms and improve mood.
  • Improving cognitive functions: Glycine can improve cognitive functions, such as memory and concentration.

• Recommended dosage: Usually take 1-3 grams before bedtime.

• Side effects and contraindications: Glycine is usually well tolerated. Nausea or stomach disorder can rarely occur. Consult a doctor if you take other medicines.

10. Gaba (gamma-aminomatic acid):

Gaba is the main brake neurotransmitter in the brain. It helps to reduce nervous excitability and promotes relaxation.

• How Gaba helps with stress and anxiety:

  • Reduced nervous excitability: Gaba helps reduce neurons, having a calming effect.
  • Reducing anxiety: Gaba can reduce anxiety symptoms and improve mood.
  • Improvement: Gaba can help reduce the time of falling asleep, increase the duration of sleep and improve its quality.

• Recommended dosage: Usually take 500-750 mg before bedtime.

• Side effects and contraindications: Drowning, dizziness and stomach disorder are possible. Gaba can interact with other sedatives. Consult a doctor if you take other medicines.

11. L-L-L-L-L-L-L-Li:

L-Lisin is an indispensable amino acid that plays an important role in the synthesis of protein, maintaining the immune system and the absorption of calcium.

• How L Lizin helps with stress and anxiety:

  • Reducing the level of cortisol: L-Lisin can help reduce the level of cortisol, stress hormone.
  • Reducing anxiety: Studies show that L-lysine can reduce the symptoms of anxiety, especially in combination with L-Arginine.
  • Improving mood: L-Lisin can improve mood and reduce the symptoms of depression.

• Recommended dosage: Usually take 500-1000 mg per day.

• Side effects and contraindications: Nausea, diarrhea and cramps in the stomach are possible. L-Lisin can interact with some drugs. Consult a doctor if you take other medicines or have kidney diseases.

12. St. John’s wort perforated (Hypericum Perforatum):

St. John’s wort is a medicinal plant traditionally used to treat depression and anxiety. It is important to note that St. John’s wort can interact with a large number of drugs, so it should be taken only under the supervision of a doctor.

• How St. John’s wort helps with stress and anxiety:

  • Inhibition of the reverse capture of serotonin, dopamine and norepinephrine: St. John’s wort can inhibit the reverse capture of these neurotransmitters, increasing their level in the brain and improving mood.
  • Reducing anxiety: Studies show that St. John’s wort can be effective for reducing symptoms of anxiety and depression.
  • Improvement: St. John’s wort can help improve sleep quality.

• Recommended dosage: Usually take 300 mg 3 times a day.

• Side effects and contraindications: Dry mouth, dizziness, stomach disorder, fatigue and increased sensitivity to sunlight are possible. St. John’s wort can interact with a large number of drugs, including antidepressants, anticoagulants, contraceptives and immunosuppressants. Not recommended for pregnant and lactating women. Consult a doctor before taking St. John’s wort.

Important comments:

• Individual reaction: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, causes of stress and anxiety, as well as dosage and duration of administration.
• Quality of dietary supplements: Choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates such as GMP (good manufacturing practices).
• Does not replace treatment: Bades should not be used as a replacement for a complete treatment of anxiety disorders or depression. They can be a useful addition to the main treatment, but should not replace it.
• Combination with other methods: To achieve the best results, it is recommended to combine the use of dietary supplements with other methods of stress and anxiety management, such as psychotherapy, meditation, yoga, physical exercises and healthy nutrition.
• Gradual input and cancellation: Start taking a low dose dose and gradually increase it, following the reaction of the body. When canceling dietary supplements, the dose should also be gradually reduced to avoid cancellation.
• Interaction with drugs: Before taking any new dietary supplements, be sure to consult a doctor to exclude possible interactions with other medicines that you take.

Remember that improving sleep and reducing stress is a comprehensive process that requires an individual approach. Do not be afraid to experiment and look for what is right for you. In combination with a healthy lifestyle and a consultation with a doctor, dietary supplements can become a valuable tool on the path to calm and high -quality sleep.