Top dietary supplements for strong sleep

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Top dietary supplements for strong sleep: a guide to the world of a healthy sleep

Section 1: Melatonin – circadian rhythm regulator

Melatonin is a hormone produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms, that is, the natural cycle of sleep and wakefulness, as well as in other important functions of the body. The synthesis of melatonin depends on the lighting. In the dark, its production increases, signaling the body about the onset of night and preparing for sleep. With the onset of dawn, the level of melatonin decreases, contributing to awakening.

  • The mechanism of action: Melatonin affects the receptors in the brain, in particular MT1 and MT2, which are involved in the regulation of sleep and circadian rhythms. The binding of melatonin with these receptors helps to reduce activity, relax and the onset of sleep. It also has antioxidant properties and can protect cells from damage caused by free radicals.
  • Indications for use: Melatonin is often used to treat various sleep disorders, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Circus rhythms: They arise when changing time zones (jetlag), replaceable work or in people with visual impairment.
    • Sleep phase delay syndrome: The condition in which a person falls asleep and wakes up much later than it is accepted in society.
    • Insomnia in the elderly: With age, the production of melatonin decreases, which can lead to sleep disturbances.
    • Insomnia in children with autistic spectrum disorders (RAS): Melatonin can help improve sleep quality and behavior in children with races.
  • Dosage: The dosage of melatonin varies depending on the individual needs and severity of sleep disorders. It is usually recommended to start with a low dose (0.5-1 mg) and gradually increase it, if necessary. The maximum dose usually does not exceed 5 mg. It is important to consult a doctor to determine the optimal dosage and duration of the reception.
  • Output forms: Melatonin is available in various forms of release, including tablets, capsules, sprays and liquids. Tablets and capsules are the most common forms. Sprays and fluids can quickly be absorbed into the bloodstream and have a faster effect.
  • Side effects: Melatonin is usually well tolerated, but in some cases side effects can occur, such as:
    • Headache: The most common side effect.
    • Dizziness: It can occur in some people, especially at high doses.
    • Nausea: Rarely found.
    • Drowsiness during the day: It may occur if you take melatonin too late in the evening or at a too high dose.
    • Irritability: Rarely found.
    • Depression: Very rarely found.
  • Interactions with other drugs: Melatonin can interact with some drugs, including:
    • Anticoagulants (drugs that thinning blood): Melatonin can enhance the effect of anticoagulants, increasing the risk of bleeding.
    • Antidepressants: Melatonin can interact with some antidepressants, such as selective inhibitors of the reverse capture of serotonin (SIOS).
    • Immunocationthretarite: Melatonin can influence the immune system and interact with immunosuppressants.
    • Hypotentine drugs (drugs that reduce blood pressure): Melatonin can enhance the effect of antihypertensive drugs, which can lead to an excessive decrease in blood pressure.
  • Cautions: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. Before taking melatonin, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
  • Quality and choice of product: When choosing melatonin, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product does not contain harmful additives and meets quality standards. Pay attention to the reviews of other customers.
  • Alternative sources of melatonin: In addition to additives, melatonin can be obtained from some foods, such as cherries, bananas, pineapples, tomatoes and walnuts. However, the amount of melatonin in these products is relatively small, so they cannot replace additives in case of serious sleep disturbances.

Section 2: Magnesium – Mineral of relaxation and sleep

Magnesium is an important mineral that is involved in many biochemical processes in the body, including regulation of the nervous system, muscle function and blood sugar. He plays an important role in the regulation of sleep, contributing to relaxation and reduction of anxiety.

  • The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming and relaxing effect. It also helps to regulate the level of cortisol, stress hormone that can interfere with sleep. In addition, magnesium is involved in the regulation of the level of melatonin, sleep hormone.
  • Indications for use: Magnesium can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and stress: Magnesium helps reduce anxiety and stress, which can improve sleep quality.
    • Restless legs syndrome: Magnesium can alleviate the symptoms of restless legs syndrome, which often interferes with sleep.
    • Muscle cramps: Magnesium helps prevent muscle cramps that can break the dream.
  • Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. However, the dosage may vary depending on individual needs and severity of sleep disturbances. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: Magnesium is available in various forms of release, including tablets, capsules, powders and liquids. Some forms of magnesium, such as magnesium glycine and magnesium citrate, are better absorbed by the body than other forms, such as magnesium oxide.
  • Side effects: Magnesium is usually well tolerated, but in some cases side effects can occur, such as:
    • Diarrhea: The most common side effect, especially with high doses.
    • Nausea: Rarely found.
    • Stomach ache: Rarely found.
  • Interactions with other drugs: Magnesium can interact with some medicines, including:
    • Antibiotics (tetracycline and chinolons): Magnesium can reduce the absorption of antibiotics, so they should be taken with an interval of several hours.
    • Preparations for the treatment of osteoporosis (bisphosphonates): Magnesium can reduce the absorption of bisphosphonates, so they should be taken with an interval of several hours.
    • Diuretics (diuretics): Some diuretics can increase magnesium elimination from the body.
  • Cautions: People with kidney diseases should be careful when taking magnesium. Before taking magnesium, you need to consult a doctor, especially if you have any chronic diseases or take other drugs.
  • Quality and choice of product: When choosing magnesium, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product does not contain harmful additives and meets quality standards. Pay attention to the form of magnesium – glycinate and citrate are better absorbed.
  • Alternative sources of magnesium: Magnesium can be obtained from some foods, such as green leafy vegetables, nuts, seeds, legumes and whole grain products. However, many people do not receive enough magnesium with food, so additives can be useful.

Section 3: L-theanine-an amino acid relaxation and improving sleep

L-theanine is an amino acid that is mainly contained in tea (especially in green tea). It is known for its soothing and relaxing properties, which can help improve sleep.

  • The mechanism of action: L-theanine helps to increase the level of the GABA (gamma-aminomatic acid), dopamine and serotonin in the brain. GABA is a neurotransmitter that has a calming and relaxing effect. Dopamine and serotonin are neurotransmitters who play a role in the regulation of mood and sleep. L-theanine can also reduce the level of cortisol, stress hormone.
  • Indications for use: L-theanine can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and stress: L-theanine helps to reduce anxiety and stress, which can improve sleep quality.
    • Difficulties with relaxation: L-theanine helps to relax and reduce voltage, which can facilitate falling asleep.
  • Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime. The dosage can vary depending on individual needs and severity of sleep disturbances. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: L-theanine is available in various forms of release, including tablets, capsules and powders.
  • Side effects: L-theanine is usually well tolerated and has few side effects. In rare cases, side effects can occur, such as:
    • Headache:
    • Nausea:
    • Irritability:
  • Interactions with other drugs: L-theanine, as a rule, does not interact with most drugs. However, if you take any medicine, it is important to consult a doctor before taking the L-theanine.
  • Cautions: Pregnant and nursing women should consult a doctor before taking L-theanine.
  • Quality and choice of product: When choosing L-theanine, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product does not contain harmful additives and meets quality standards.
  • Alternative sources of L-theanine: The main source of L-theanine is tea, especially green tea. However, the concentration of L-theanine in tea can vary depending on the variety and the method of preparation. The additives of L-theanine provide a more reliable and concentrated source of this amino acid.

Section 4: Valerian – a plant with a soothing effect

Valerian is a plant that is traditionally used to treat insomnia and anxiety. It has a calming and relaxing effect that can help improve sleep.

  • The mechanism of action: Valerian contains various active compounds, including valerian acid, outlet acid and valepotriats. It is believed that these compounds interact with the gamut receptors in the brain, enhancing the effect of GABA, neurotransmitter, which has a calming and relaxing effect. Valerian can also reduce the activity of the nervous system and promote muscle relaxation.
  • Indications for use: Valerian can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and stress: Valerian helps reduce anxiety and stress, which can improve sleep quality.
    • Nervous tension: Valerian helps to relax and reduce nervous stress, which can facilitate falling asleep.
  • Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime. The dosage may vary depending on the concentration of the extract and individual needs. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: Valerian is available in various forms of release, including tablets, capsules, tinctures and tea.
  • Side effects: Valerian is usually well tolerated, but in some cases side effects can occur, such as:
    • Headache:
    • Dizziness:
    • Indigestion:
    • Drowsiness during the day:
  • Interactions with other drugs: Valerian can enhance the effect of sedatives and alcohol. If you take any medicine, it is important to consult a doctor before taking valerian.
  • Cautions: Pregnant and lactating women should consult a doctor before taking valerian. It is not recommended to drive a car or perform other activities that require concentration of attention, after taking valerian.
  • Quality and choice of product: When choosing valerian, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product contains a standardized valerian extract, which provides a constant concentration of active compounds.
  • Alternative sources of valerian: Valerian can be grown in the garden or bought in the form of dried grass for cooking tea. However, the concentration of active compounds in dried grass can vary, so valerian extracts provide a more reliable and concentrated source.

Section 5: Chamomile – Herbal Relaxant

Chamomile is a medicinal plant that is traditionally used to treat anxiety, insomnia and stomach disorders. It has soothing and relaxing properties that can help improve sleep.

  • The mechanism of action: Chamomile contains various active compounds, including apigenin, which binds to benzodiazepine receptors in the brain, like some medicines for anxiety. This binding can contribute to relaxation and reduction of anxiety. Chamomile also has anti -inflammatory and antioxidant properties.
  • Indications for use: Chamomile can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and stress: Chamomile helps to reduce anxiety and stress, which can improve sleep quality.
    • Indigestion: Chamomile can alleviate the symptoms of stomach disorders, such as bloating and nausea that can interfere with sleep.
  • Dosage: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. The dosage of chamomile in the form of additives varies depending on the concentration of the extract. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: Chamomile is available in various forms of release, including tea, capsules, tinctures and essential oil.
  • Side effects: Chamomile is usually well tolerated, but in rare cases, side effects can occur, such as:
    • Allergic reactions: In people with allergies to Ambrosia, chrysanthemums or other plants of the Astro family, an allergic reaction to chamomile may occur.
    • Drowsiness:
    • Nausea:
  • Interactions with other drugs: Chamomile can enhance the effect of anticoagulants (drugs that thin blood). If you take any medicine, it is important to consult a doctor before taking chamomile.
  • Cautions: Pregnant and lactating women should consult a doctor before taking chamomile.
  • Quality and choice of product: When choosing chamomile, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that tea from chamomile is made of whole chamomile flowers, and not from stems or leaves.
  • Alternative sources of chamomile: Chamomile can be grown in the garden or bought in the form of dried grass for cooking tea. Chamomile essential oil can be used in aromatherapy to relax and improve sleep.

Section 6: Glycin – amino acid to improve sleep

Glycine is an amino acid that plays an important role in the work of the nervous system. It has soothing properties and can help improve sleep.

  • The mechanism of action: Glycine acts as neurotransmitter in the brain, especially in the brain stem and spinal cord. It binds to glycine receptors, which leads to inhibiting nervous activity and promotes relaxation. Glycine can also improve sleep quality, increasing deep sleep time. In addition, it is involved in the regulation of body temperature, which plays a role in the process of falling asleep.
  • Indications for use: Glycine can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Improving the quality of sleep: Glycine can contribute to an increase in deep sleep time and improve the overall quality of sleep.
    • Reducing drowsiness during the day: Glycine can improve cognitive functions and reduce drowsiness during the day in people who sleep poorly at night.
  • Dosage: It is usually recommended to take 3 grams of glycine 1 hour before bedtime. The dosage can vary depending on individual needs and severity of sleep disturbances. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: Glycine is available in the form of powder, capsules and tablets.
  • Side effects: Glycine is usually well tolerated and has few side effects. In rare cases, side effects can occur, such as:
    • Nausea:
    • Indigestion:
  • Interactions with other drugs: Glycine, as a rule, does not interact with most drugs. However, if you take any drugs, it is important to consult a doctor before taking glycine.
  • Cautions: Pregnant and lactating women should consult a doctor before taking glycine.
  • Quality and choice of product: When choosing glycine, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product does not contain harmful additives and meets quality standards.
  • Alternative sources of glycine: Glycine is found in foods rich in protein, such as meat, fish, dairy products and legumes. However, to achieve the therapeutic effect with sleep disturbances, higher doses of glycine are often required, which is difficult to get only from food.

Section 7: Tryptophan – Precursor Serotonin and Melatonin

Triptofan is an indispensable amino acid that is a precursor of serotonin and melatonin, neurotransmitters playing a key role in the regulation of mood and sleep.

  • The mechanism of action: Triptophanes enters the body with food and turns into 5-hydroxitriptophanes (5-HTP), which then turns into serotonin. Serotonin plays an important role in the regulation of mood, appetite and sleep. It is also a precursor of melatonin, a hormone that regulates circus rhythms and promotes falling asleep.
  • Indications for use: Triptophanes can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and depression: Triptophanes can improve mood and reduce anxiety, which can help improve sleep.
    • Seasonal affective disorder (SAR): Triptofan can help relieve SAR symptoms, which are often associated with sleep disorders.
  • Dosage: It is usually recommended to take 500-1000 mg of tryptophan 30-60 minutes before bedtime. The dosage can vary depending on individual needs and severity of sleep disturbances. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: Triptofan is available in the form of capsules and tablets.
  • Side effects: Triptofan is usually well tolerated, but in some cases side effects can occur, such as:
    • Nausea:
    • Diarrhea:
    • Drowsiness during the day:
    • Headache:
  • Interactions with other drugs: Tryptophan can interact with some medicines, including:
    • Antidepressants (SIOOS and Maoi): Joint intake of tryptophan and antidepressants can lead to serotonin syndrome, a serious condition characterized by an increased level of serotonin in the brain.
    • Snot -free drugs: Triptophanes can enhance the effect of sleeping pills.
  • Cautions: People with liver or kidney diseases should be careful when taking tripophanes. Before taking a tripophane, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
  • Quality and choice of product: When choosing a tripophane, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product does not contain harmful additives and meets quality standards.
  • Alternative sources of tryptophan: Triptophanes are found in foods rich in protein, such as turkey, chicken, fish, eggs, nuts and seeds. However, to achieve the therapeutic effect with sleep disturbances, higher doses of triplefan are often required, which is difficult to get only from food.

Section 8: 5-HTP (5-hydroxitriptophanes)-direct precursor of serotonin

5-HTP (5-hydroxyryptophan) is an amino acid that is a direct precursor of serotonin. Unlike a tripophane, 5-HTP passes the stage of transformation into 5-HTP by a tripofoophanhydroxylase enzyme, which makes it more effective in increasing serotonin levels in the brain.

  • The mechanism of action: 5-HTP is quickly absorbed into the blood and easily penetrates through the hematoencephalic barrier, where it turns into serotonin. Serotonin plays an important role in the regulation of mood, appetite and sleep. It is also a precursor of melatonin, a hormone that regulates circus rhythms and promotes falling asleep.
  • Indications for use: 5-HTP can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and depression: 5-HTP can improve mood and reduce anxiety, which can help improve sleep.
    • Fibromyalgia: 5-HTP can alleviate the symptoms of fibromyalgia, such as pain, fatigue and sleep disturbance.
  • Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime. The dosage can vary depending on individual needs and severity of sleep disturbances. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: 5-HTP is available in the form of capsules and tablets.
  • Side effects: 5-HTP is usually well tolerated, but in some cases side effects can occur, such as:
    • Nausea:
    • Diarrhea:
    • Vomit:
    • Stomach ache:
    • Headache:
  • Interactions with other drugs: 5-HTP can interact with some drugs, including:
    • Antidepressants (SIOOS and Maoi): A joint reception of 5-HTP and antidepressants can lead to serotonin syndrome, a serious condition characterized by an increased level of serotonin in the brain.
    • Tramadol: A joint reception of 5-HTP and tramadol can increase the risk of seizures.
  • Cautions: People with liver or kidney diseases should be careful when taking 5-HTP. Before you start taking 5-HTP, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
  • Quality and choice of product: When choosing a 5-HTP, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that the product does not contain harmful additives and meets quality standards. It is important to note that 5-HTP is obtained from the seeds of the Griffonia Simplicifolia plant.
  • Alternative sources of 5-HTP: 5-HTP is not contained in food. It is available only in the form of additives.

Section 9: Lemon Balm (Melissa Medicinal) – Grass for relaxation and sleep

Lemon balm, also known as Melissa, is grass that is traditionally used to treat anxiety, insomnia and stomach disorders. It has soothing and relaxing properties that can help improve sleep.

  • The mechanism of action: The lemon balm contains various active compounds, including rosemary acid, which is believed to inhibit the enzyme of the GABA-transaminase enzyme, responsible for the breakdown of the GABA (gamma-aminomatic acid). GABA is a neurotransmitter that has a calming and relaxing effect. An increase in the level of the GABA in the brain can help reduce anxiety and improve sleep.
  • Indications for use: Lemon balm can be useful for various sleep disturbances, including:
    • Insomnia: Difficulties with falling asleep, maintenance of sleep or early awakening.
    • Anxiety and stress: Lemon balm helps reduce anxiety and stress, which can improve sleep quality.
    • Nervous excitement: Lemon balm contributes to relaxation and reduction of nervous excitement, which can facilitate falling asleep.
  • Dosage: It is usually recommended to drink a cup of lemon balm tea for 30-60 minutes before bedtime. The dosage of lemon balm in the form of additives varies depending on the concentration of the extract. It is important to consult a doctor to determine the optimal dosage.
  • Output forms: Lemon balm is available in various forms of release, including tea, capsules, tinctures and essential oil.
  • Side effects: Lemon balm is usually well tolerated, but in rare cases, side effects can occur, such as:
    • Drowsiness:
    • Dizziness:
    • Indigestion:
  • Interactions with other drugs: Lemon balm can enhance the effect of sedatives and alcohol. If you take any medicine, it is important to consult a doctor before taking a lemon balm.
  • Cautions: Pregnant and lactating women should consult a doctor before taking lemon balm.
  • Quality and choice of product: When choosing lemon balm, it is important to pay attention to the quality of the product. Choose products from well -known and trusted manufacturers who are testing for cleanliness and maintenance. Make sure that tea from lemon balm is made of whole leaves of lemon balm, and not from the stems or other parts of the plant.
  • Alternative sources of lemon balm: Lemon balm can be grown in the garden or bought in the form of dried grass for cooking tea. Essential oil of lemon balm can be used in aromatherapy to relax and improve sleep.

Section 10: Complex Sleep additives

In addition to individual dietary supplements, there are comprehensive sleeping supplements that contain a combination of various ingredients designed to improve sleep. These additives may contain melatonin, magnesium, L-dean, valerian, chamomile and other ingredients.

  • Advantages of complex additives:
    • Synergetic effect: The combination of various ingredients can have a stronger effect than individual ingredients.
    • Convenience: Complex additives allow you to get all the necessary ingredients in one capsule or tablet.
    • Individual approach: Some manufacturers offer complex additives designed for specific types of sleep disorders.
  • Disadvantages of complex additives:
    • Dosage control complexity: It may be difficult to control the dosage of each individual ingredient in a complex supplement.
    • Possible interactions: The combination of various ingredients can increase the risk of interaction with other drugs.
    • Higher cost: Complex additives are usually more expensive than individual dietary supplements.
  • How to choose a comprehensive supplement:
    • Study the composition: Pay attention to the ingredients that make up the additives and their dosage. Make sure that the ingredients are well studied and have proven effectiveness to improve sleep.
    • Select a reliable manufacturer: Choose complex additives from well -known and trusted manufacturers that are tested for cleanliness and maintenance.
    • Consult a doctor: Before taking the complex additive, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
  • Examples of complex additives: There are numerous complex sleeping additives available on the market. It is important to study the composition of each additive and choose the one that best corresponds to your individual needs. Examples of ingredients that are often part of complex sleeping additives:
    • Melatonin
    • Magnesium (glycinate or citrate)
    • L-theanine
    • Valerian
    • Chamomile
    • Gamma-ammonium acid (GABA)
    • 5-HTP

It is important to remember that dietary supplements are not medicines and cannot replace consultation with a doctor and treatment. If you have serious sleep disturbances, you must consult a doctor to establish a diagnosis and prescribe adequate therapy. Bades can be useful as an addition to the main treatment and a healthy lifestyle. A healthy lifestyle, including regular physical exercises, balanced nutrition and compliance with sleep and wakefulness, plays an important role in ensuring healthy and strong sleep.

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