Comparison of popular dietary supplements for sleeping - Yes Global продукция

Comparison of popular dietary supplements for sleep: Full analysis and recommendations

Melatonin: Sleep hormone and his analogues

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain, which plays a key role in the regulation of the sleep and wakefulness cycle, also known as the circus rhythm. Its production intensifies in the dark and decreases in bright light, informing the body about the onset of night and preparation for sleep. Melatonin, in the form of dietary supplements, is one of the most popular means for improving sleep, especially for violations associated with jetlag, changing time zones, or an irregular work schedule.

The mechanism of action: Melatonin affects melatonin receptors MT1 and MT2 in the brain that regulate drowsiness, blood pressure and body temperature. The binding of melatonin with these receptors helps to reduce activity and relax, preparing the body for sleep. In addition, melatonin has antioxidant properties that can have a positive effect on the general health of health.
Output forms: Melatonin is available in various forms: tablets, capsules, chewing sweets, sprays and liquids. The dosage usually varies from 0.3 mg to 10 mg. There are also forms with slow release, designed to maintain the level of melatonin during the night.
Dosage and application: The recommended dosage of melatonin depends on individual needs and sensitivity. You should start with a minimum effective dose (for example, 0.3-1 mg) and gradually increase if necessary. It is recommended to take melatonin 30-60 minutes before bedtime. It is important to observe caution and not exceed the recommended dose, as this can lead to undesirable side effects.
Side effects and contraindications: Melatonin is usually well tolerated, but some people may have side effects, such as headache, dizziness, nausea, drowsiness during the day, irritability and nightmares. Melatonin is contraindicated during pregnancy, breastfeeding, autoimmune diseases and individual intolerance. The use of melatonin should also be avoided simultaneously with alcohol and some drugs, such as antidepressants and sleeping pills.
Interaction with other drugs: Melatonin can interact with various drugs, enhancing or weakening their effect. It is especially important to consider the interaction with anticoagulants (thinning blood), immunosuppressants, antidiabetic drugs and antihypertensive agents. With simultaneous administration with these drugs, it is necessary to consult a doctor.
Brands and manufacturers: There are many brands and manufacturers of melatonin on the market. Some of the most popular include Natrol, Nature’s Bounty, Now Foods, Life Extension and Swanson. It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product.
Efficiency and scientific research: The effectiveness of melatonin as a sleeping pill is confirmed by numerous scientific research. Met-analyzes show that melatonin can reduce the time of falling asleep, improve the quality of sleep and increase its duration, especially in people with circus rhythm disorders. However, melatonin is not a universal tool and can be less effective for insomnia caused by other causes, such as stress, anxiety or depression.
Melatonin-containing complexes: In addition to pure melatonin, there are complexes containing melatonin in combination with other ingredients, such as valerian, chamomile, L-theanine and magnesium. These complexes can have a more complex effect on sleep, contributing to relaxation, reducing anxiety and improving the quality of sleep.
Long -term use: Long -term use of melatonin is not recommended without consulting a doctor. Although melatonin is considered safe for short -term use, its long -term effects have not been studied enough. With prolonged use, its own production of melatonin with the body may decrease.
Alternatives Melatonin: There are alternatives to melatonin, which can be effective for improving sleep. These include plant drugs (valerian, chamomile, lemon balm), amino acids (L-tripthophanes, 5-HTP), magnesium and other dietary supplements, which will be discussed below. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, a dark and quiet room, avoiding caffeine and alcohol before bedtime.

Valerian: vegetable sedative

Valerian is a perennial herb, the root of which is used as a sedative and sleeping pill for centuries. Valerian is considered one of the most popular herbal products to improve sleep, especially with insomnia caused by stress, anxiety or nervous stress.

The mechanism of action: The mechanism of action of valerian is not fully studied, but it is believed that it affects the GABA (gamma-aminomatic acid)-the main brake neurotransmitter in the brain. Valerian can increase the level of GABA in the brain, which leads to a decrease in nervous excitability, relaxation and drowsiness. In addition, valerian contains valerian acid and other compounds that can have a calming effect.
Output forms: Valerian is available in various forms: tablets, capsules, tinctures, extracts and tea. The dosage varies depending on the form of release and concentration of active substances. It is important to choose products from reliable manufacturers and observe the recommended dosage.
Dosage and application: The recommended dosage of valerian depends on the form of release and concentration of active substances. It is usually recommended to take 300-600 mg of valerian extract 30-60 minutes before bedtime. Valerian tincture can be taken 1-2 teaspoons diluted in a small amount of water. Tea from Valerian can be drunk an hour before bedtime.
Side effects and contraindications: Valerian is usually well tolerated, but some people may have side effects, such as headache, dizziness, nausea, stomach disorder and drowsiness during the day. Valerian is contraindicated during pregnancy, breastfeeding and individual intolerance. Also, the use of valerian should also be avoided with alcohol and some drugs, such as benzodiazepines and barbiturates.
Interaction with other drugs: Valerian can strengthen the effect of other sedatives and sleeping pills, such as benzodiazepines, barbiturates and antihistamines. With simultaneous administration with these drugs, it is necessary to consult a doctor.
Brands and manufacturers: On the market there are many brands and manufacturers of valerian. Some of the most popular include Herb Pharm, Gaia Herbs, Nature’s Way and Now Foods. It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product.
Efficiency and scientific research: The effectiveness of valerian as a sleeping pill is confirmed by some scientific research. The meta-analyzes show that valerian can improve sleep quality and reduce the time of falling asleep, especially in people with mild and moderate insomnia. However, the research results are varying, and additional studies are necessary to confirm the effectiveness of valerian.
Valerian in combination with other herbs: Valerian is often used in combination with other herbs with a calming effect, such as chamomile, lemon balm and hops. These combinations can have a more complex effect on sleep, contributing to relaxation, reducing anxiety and improving sleep quality.
Long -term use: Long -term use of valerian is usually considered safe, but with prolonged use of high doses, side effects can occur. It is recommended to take breaks in the reception of valerian to avoid addiction.
Alternatives Valerian: There are valerian alternatives that can be effective for improving sleep. These include melatonin, magnesium, L-theanine, 5-HTP and other plant drugs. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, a dark and quiet room, avoiding caffeine and alcohol before bedtime.

Magnesium: Mineral for relaxation and sleep

Magnesium is a vital mineral that is involved in many biochemical processes in the body, including the regulation of the nervous system, muscle function, blood pressure and blood sugar. Magnesium also plays an important role in the regulation of sleep, contributing to relaxation, reducing anxiety and improving the quality of sleep.

The mechanism of action: Magnesium affects the GABA -ergic system, enhancing the effect of the GABA-the main brake neurotransmitter in the brain. In addition, magnesium is involved in the regulation of the hormone of melatonin, which is responsible for the cycle of sleep and wakefulness. Magnesium deficiency can lead to increased nervous excitability, muscle spasms and sleep disturbances.
Output forms: Magnesium is available in various forms: tablets, capsules, powders, liquids and oils for external use. Various forms of magnesium have different bioavailability, that is, the degree of assimilation of the body. Magnesium of citrate, magnesium glycinate and magnesium tronate are considered the most bioavailable forms of magnesium. Less bio -access forms are magnesium oxide and magnesium sulfate.
Dosage and application: The recommended daily dose of magnesium for adults is 400-420 mg for men and 310-320 mg for women. To improve sleep, it is recommended to take magnesium 30-60 minutes before bedtime. The dosage can vary depending on the form of magnesium and individual needs. You should start with a minimum effective dose and gradually increase if necessary.
Side effects and contraindications: Magnesium is usually well tolerated, but at high doses, side effects can occur, such as diarrhea, nausea and cramps in the abdomen. Magnesium is contraindicated in renal failure, bradycardia (slowed down heartbeat) and individual intolerance. Caution should also be taken when taking magnesium simultaneously with some drugs, such as antibiotics and diuretics.
Interaction with other drugs: Magnesium can interact with various drugs, reducing their absorption or increasing their effect. It is especially important to consider the interaction with antibiotics (tetracyclines and chinolons), diuretics (diuretic drugs) and drugs for the treatment of osteoporosis (bisphosphonates). With simultaneous administration with these drugs, it is necessary to consult a doctor.
Brands and manufacturers: The market presents many brands and manufacturers of magnesium. Some of the most popular include Natural Vitaly, Now Foods, Doctor’s Best, Thorne Research and Life Extension. It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product.
Efficiency and scientific research: The effectiveness of magnesium as a sleeping pill is confirmed by some scientific research. Studies show that magnesium can improve the quality of sleep, reduce the time of falling asleep and increase its duration, especially in people with magnesium deficiency.
Magnesium combined with other ingredients: Magnesium is often used in combination with other ingredients that contribute to relaxation and sleep, such as melatonin, valerian, chamomile and L-theanine. These combinations can have a more complex effect on sleep, reducing anxiety, relaxing muscles and improving the quality of sleep.
Magnesium deficiency: Magnesium deficiency is a common problem, especially in people who eat refined foods that consume a lot of caffeine and alcohol, as well as in people experiencing stress. Symptoms of magnesium deficiency may include muscle cramps, fatigue, irritability, anxiety and sleep disturbances.
Alternatives Magnesium: There are alternatives to magnesium, which can be effective for improving sleep. These include melatonin, valerian, chamomile, L-theanine, 5-HTP and other plant drugs. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, a dark and quiet room, avoiding caffeine and alcohol before bedtime.

L-dean: amino acid for relaxation without drowsiness

L-theanine is an amino acid that is contained in the leaves of green tea. L-theanine has a unique property-it helps to relax and reduce anxiety, without causing drowsiness. L-theanine is a popular dietary supplement to improve sleep, especially in people who have difficulty falling asleep due to stress and anxiety.

The mechanism of action: L-theanine acts on the brain, increasing the level of the GABA (gamma-aminomatic acid)-the main brake neurotransmitter. In addition, L-theanine helps to increase alpha waves in the brain that are associated with a state of relaxation and concentration. L-theanine can also affect the level of dopamine and serotonin, neurotransmitters who play a role in the regulation of mood and sleep.
Output forms: L-theanine is available in the form of capsules, tablets and powders. The dosage usually varies from 100 mg to 400 mg. It is important to choose products from reliable manufacturers and observe the recommended dosage.
Dosage and application: The recommended dosage of the L-theanine to improve sleep is 200-400 mg for 30-60 minutes before bedtime. L-theanine can be taken both on an empty stomach and with food.
Side effects and contraindications: L-theanine is usually well tolerated and considered safe. Side effects are rare and can include headache, dizziness and stomach disorder. L-theanine is contraindicated in individual intolerance. Caution should also be taken when taking L-theanine simultaneously with some drugs, such as antihypertensive drugs and stimulants.
Interaction with other drugs: L-theanine can enhance the effect of antihypertensive agents, which can lead to a decrease in blood pressure. With simultaneous administration with antihypertensive drugs, it is necessary to consult a doctor.
Brands and manufacturers: On the market there are many brands and manufacturers of L-theanine. Some of the most popular include Suntheanine, Now Foods, Doctor’s Best, Source Naturals and Life Extension. It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product. Suntheanine is a patented L-theanine form, which is considered more effective and bio-access.
Efficiency and scientific research: The effectiveness of the L-theanine as a sleeping pill is confirmed by some scientific research. Studies show that L-theanine can improve the quality of sleep, reduce the time of falling asleep and increase its duration, especially in people experiencing stress and anxiety. L-theanine can also improve cognitive functions and reduce stress during the day.
L-theanine in combination with other ingredients: L-theanine is often used in combination with other ingredients that contribute to relaxation and sleep, such as melatonin, magnesium, valerian and chamomile. These combinations can have a more complex effect on sleep, reducing anxiety, relaxing muscles and improving the quality of sleep.
Alternatives L-theanin: There are alternatives to L-theanine, which can be effective for improving sleep. These include melatonin, valerian, chamomile, magnesium, 5-HTP and other plant drugs. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, a dark and quiet room, avoiding caffeine and alcohol before bedtime.

5-HTP: The predecessor of serotonin and melatonin

5-HTP (5-hydroxyryptophan) is an amino acid that is an intermediate link in the synthesis of serotonin and melatonin. Serotonin is a neurotransmitter that plays a role in the regulation of mood, appetite and sleep. Melatonin, as already mentioned, is a hormone regulating the cycle of sleep and wakefulness. 5-HTP is a popular dietary supplement to improve sleep, especially in people with depression, anxiety and insomnia.

The mechanism of action: 5-HTP increases the level of serotonin in the brain. An increased level of serotonin can improve mood, reduce anxiety and improve sleep. In addition, 5-HTP can increase the level of melatonin, which also helps to improve sleep.
Output forms: 5-HTP is available in the form of capsules and tablets. The dosage usually varies from 50 mg to 200 mg. It is important to choose products from reliable manufacturers and observe the recommended dosage.
Dosage and application: The recommended 5-HTP dosage to improve sleep is 50-200 mg for 30-60 minutes before bedtime. You should start with a minimum effective dose and gradually increase if necessary.
Side effects and contraindications: 5-HTP can cause side effects, such as nausea, stomach disorder, headache and dizziness. 5-HTP is contraindicated during pregnancy, breastfeeding and individual intolerance. Also, the use of 5-HTP should be used simultaneously with antidepressants, especially with selective inhibitors of the reverse capture of serotonin (SIOOS), as this can lead to serotonin syndrome-a dangerous state characterized by high temperature, confusion and muscle spasms.
Interaction with other drugs: 5-HTP can enhance the effect of antidepressants, especially the SIOOS, which can lead to serotonin syndrome. With simultaneous admission with antidepressants, it is necessary to consult a doctor.
Brands and manufacturers: There are many 5-HTP brands and manufacturers on the market. Some of the most popular include Now Foods, Doctor’s Best, Source Naturals, Nature’s Way and Life Extension. It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product.
Efficiency and scientific research: The effectiveness of the 5-HTP as a sleeping pill is confirmed by some scientific research. Studies show that 5-HTP can improve the quality of sleep, reduce the time of falling asleep and increase its duration, especially in people with depression, anxiety and insomnia. However, it is necessary to take into account the possibility of side effects and interactions with other drugs.
5-HTP in combination with other ingredients: 5-HTP is often used in combination with other ingredients that contribute to relaxation and sleep, such as melatonin, magnesium, valerian and L-theanine. These combinations can have a more complex effect on sleep, reducing anxiety, relaxing muscles and improving the quality of sleep.
Alternatives 5-HTP: There are 5-HTP alternatives that can be effective for improving sleep. These include melatonin, valerian, chamomile, magnesium, L-theanine and other plant drugs. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, a dark and quiet room, avoiding caffeine and alcohol before bedtime.

Chamomile: soft sedative

Chamomile is a medicinal plant, the flowers of which are used for the preparation of tea and other drugs that have a sedative, anti -inflammatory and antioxidant properties. Chamomile is a popular remedy for improving sleep, especially in people who have difficulty falling asleep due to stress and anxiety.

The mechanism of action: Chamomile contains an apigenin — an antioxidant that can be associated with benzodiazepine receptors in the brain, having a calming and sleeping pill. Chamomile also has anti -inflammatory properties that can help relax and improve sleep.
Output forms: Chamomile is available in the form of tea, capsules, tablets, extracts and oils. Chamomile tea is the most common form of release.
Dosage and application: To improve sleep, it is recommended to drink chamomile tea 30-60 minutes before bedtime. To prepare tea, pour 1-2 teaspoons of dry chamomile flowers with a glass of boiling water and insist for 5-10 minutes. Capsules and chamomile tablets are taken in accordance with the instructions.
Side effects and contraindications: Chamomile is usually well tolerated, but some people may have allergic reactions, especially in people with allergies to other plants of the family of complex -colored (for example, ambrosia). Chamomile is contraindicated in individual intolerance. Caution should also be taken when taking chamomile simultaneously with anticoagulants, since it can enhance their action.
Interaction with other drugs: Chamomile can enhance the effect of anticoagulants, which can lead to bleeding. With simultaneous intake with anticoagulants, you need to consult a doctor.
Brands and manufacturers: The market has many brands and manufacturers of chamomile. Some of the most popular include Traditional Medicinals, Celestial Seasonings, Yogi Tea and Twinings. It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product.
Efficiency and scientific research: The effectiveness of chamomile as a sleeping pill is confirmed by some scientific research. Studies show that chamomile can improve sleep quality, reduce falling asleep and reduce anxiety symptoms. However, research results vary, and additional studies are necessary to confirm the effectiveness of chamomile.
Chamomile combined with other herbs: Chamomile is often used in combination with other herbs with a calming effect, such as Valerian, Melissa and Lavender. These combinations can have a more complex effect on sleep, reducing anxiety, relaxing muscles and improving the quality of sleep.
Alternatives to chamomile: There are alternatives to chamomile, which can be effective for improving sleep. These include Melatonin, Valerian, Magnesium, L-theanine, 5-HTP and other plant drugs. It is also important to comply with the rules of sleep hygiene, such as a regular sleep schedule, a dark and quiet room, avoiding caffeine and alcohol before bedtime.

Recommendations for the choice and use of dietary supplements for sleeping

The choice of dietary supplement to improve sleep is an individual process that depends on the causes of insomnia, individual sensitivity and the presence of related diseases. Before you start taking any dietary supplement for sleeping, it is recommended to consult a doctor in order to exclude possible contraindications and interactions with other drugs.

Determine the cause of insomnia: It is important to understand what exactly prevents you from sleeping. If insomnia is caused by stress and anxiety, then L-dean, chamomile or valerian can be effective. If insomnia is associated with circus rhythm, then melatonin will help. If insomnia is caused by a deficiency of magnesium, then it is necessary to fill the deficiency of magnesium.
Start with a minimum dose: It is recommended to start taking a dietary supplement with a minimum effective dose and gradually increase it if necessary. This will help to avoid side effects and determine the optimal dosage.
Follow the rules of sleep hygiene: Reception of dietary supplements for sleeping will be more effective if you follow the rules of sleep hygiene. This includes a regular sleep schedule, dark and quiet room, avoiding caffeine and alcohol before bedtime, physical activity during the day and relaxing rituals before bedtime.
Choose quality products: It is important to choose products from reliable manufacturers that guarantee the quality and purity of the product. Pay attention to the availability of quality certificates and consumer reviews.
Do not take dietary supplements for a long time: Long -term use of dietary supplements for sleeping is not recommended without consulting a doctor. With prolonged use, addiction may develop, and dietary supplements will cease to be effective.
Contact the doctor if the insomnia does not pass: If insomnia does not pass after taking dietary supplements and compliance with sleep hygiene rules, you must consult a doctor. Insomnia can be a symptom of a serious disease that requires treatment.

The relationship of hygiene of sleep and dietary supplements

The effectiveness of dietary supplements for sleep is significantly increased under the rules of sleep hygiene. Bades can help improve the quality of sleep, but they will not replace a healthy lifestyle and the right habits associated with sleep.

Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help to configure the circadian rhythm and improve sleep.
Dark and quiet room: Create a dark and quiet room in the bedroom to provide optimal conditions for sleeping. Use dense curtains, bears or white noise generator.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.
Physical activity during the day: Regular physical activity during the day can improve sleep. However, avoid intensive training immediately before bedtime.
Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as reading a book, adopting a warm bath or meditation. This will help to calm down and prepare for sleep.
Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin and disrupt sleep. Avoid using phones, tablets and computers an hour before bedtime.

Prospects and new developments in the field of dietary supplements for sleeping

In the field of dietary supplements for sleeping, research and development of new products and ingredients are constantly underway.

New forms of melatonin: New forms of melatonin with improved bioavailability and prolonged effect are being developed.
Plant extracts with sedative properties: New plant extracts with sedative properties are studied, which can be effective for improving sleep.
Combinations of ingredients: New combinations of ingredients are developed that have a comprehensive effect on sleep, reducing the alarm, relaxing muscles and improving the quality of sleep.
Personalized approach: Tests and tests are developed that will help to determine individual needs and choose the most effective dietary supplement for sleeping.

The choice of dietary supplement to improve sleep is an individual process that requires consulting a doctor and compliance with sleep hygiene rules. The correct approach to choosing and using dietary supplements for sleep can significantly improve the quality of sleep and general health.

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