Overview of the most popular dietary supplements for sleeping
I. Understanding problems with sleep and the role of dietary supplements
Sleep disorders are a common problem that affects millions of people around the world. They are manifested in different forms: insomnia (difficult to fall asleep and/or maintenance of sleep), intermittent sleep, early awakening, restless legs syndrome and others. The causes of sleep disturbances are diverse and vary from stress, anxiety and depression to the wrong regimen of the day, use caffeine or alcohol before bedtime, medical conditions and taking certain drugs. The disadvantage of quality sleep negatively affects physical and mental health, leading to a decrease in concentration, worsening memory, weakening immunity, increasing the risk of cardiovascular diseases, diabetes, obesity and depression.
Traditional methods for treating sleep disturbances include a change in lifestyle (sleep hygiene), cognitive-behavioral therapy (KPT) and taking sleeping pills prescribed by a doctor. However, many people prefer to start with softer approaches, such as biologically active additives (dietary supplements) for sleeping. Bades are products designed to supplement the diet and contain vitamins, minerals, herbs, amino acids or other ingredients with alleged useful properties. In the context of sleep disorders, dietary supplements are usually used to improve sleep quality, reduce the time of falling asleep, reduce anxiety and relaxation.
It is important to understand that dietary supplements are not medicines and do not go through strict clinical trials as pharmaceuticals. Their effectiveness and safety can vary depending on the ingredients, dosage, individual characteristics of the body and interaction with other drugs. Before taking any dietary supplement for sleep, you need to consult a doctor, especially if you have any chronic diseases or take other medicines. Self -medication can be dangerous.
II. Melatonin: Sleep hormone in tablets
Melatonin is a hormone naturally produced by the pineal gland (pineal gland) in the brain in response to the darkness. It plays a key role in the regulation of circadian rhythms – internal biological watches that control the cycle of sleep and wakefulness. The level of melatonin in the blood rises in the evening, preparing the body for bedtime, and decreases in the morning, contributing to awakening.
Synthetic melatonin, available in the form of dietary supplements, is often used to facilitate falling asleep, especially when changing time zones (jetlag), working on a night shift and other circus rhythms. It can also be useful for people with insomnia associated with a low level of their own melatonin.
The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain that are involved in the regulation of sleep and circadian rhythms. Binding with these receptors contributes to relaxation, reducing anxiety and facilitating falling asleep.
Dosage: The recommended dosage of melatonin varies from 0.5 mg to 5 mg per day, taken 30-60 minutes before bedtime. You should start with a minimum dose and gradually increase it if necessary. It is important to remember that the effect of melatonin is individual and can depend on the sensitivity of the receptors.
Side effects: Melatonin is usually considered safe with short -term use. However, in some cases, side effects can occur, such as headache, dizziness, nausea, drowsiness during the day and irritability. There are rarely more serious side effects, such as depression and a decrease in libido.
Contraindications: Melatonin is contraindicated during pregnancy, breastfeeding, autoimmune diseases and severe mental disorders. Caution should be observed when taking melatonin simultaneously with antidepressants, anticoagulants and other drugs.
Output forms: Melatonin is available in various forms of release, including tablets, capsules, chewing sweets, liquid drops and sprays. The choice of form depends on personal preferences and ease of use.
Features of choice: When choosing melatonin, it is important to pay attention to the reputation of the manufacturer, the availability of quality certificates and the purity of the product. You should also take into account the dosage and form of release in order to choose the best option for your needs.
III. Magnesium: Mineral for calm 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 heart rhythm. Magnesium deficiency can lead to anxiety, irritability, muscle seizures and sleep disturbances.
Magnesium helps to relax, reduce anxiety and improve sleep quality as a dietary supplement. It is especially useful for people with a deficiency of magnesium, which can be caused by malnutrition, stress, taking certain drugs and some diseases.
The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect on the brain. It also helps to reduce the level of cortisol – stress hormone that can interfere with sleep. In addition, magnesium promotes muscle relaxation, which can facilitate falling asleep.
Dosage: The recommended dosage of magnesium to improve sleep varies from 200 mg to 400 mg per day, taken 1-2 hours before bedtime. The dosage can be adjusted depending on individual needs and tolerance.
Side effects: Magnesium is usually well tolerated, but in large doses can cause side effects, such as diarrhea, nausea and cramps in the abdomen. To minimize side effects, it is recommended to start with a small dose and gradually increase it.
Contraindications: Magnesium is contraindicated in severe renal failure, myasthenia and some other diseases. Caution should be observed when taking magnesium simultaneously with antibiotics, diuretics and other drugs.
Output forms: Magnesium is available in various forms of release, including tablets, capsules, powders and solutions. The most common forms of magnesium are:
- Magnesium oxide: Contains a high percentage of magnesium, but is poorly absorbed.
- Magnesium citrate: It is well absorbed, but can have a laxative effect.
- Magnesium glycinate: It is well absorbed and does not have a laxative effect.
- Taurat Magnesium: It has additional cardioprotective properties.
- Magnesium tronate: Can improve cognitive functions.
Features of choice: When choosing magnesium, it is important to pay attention to the form of magnesium, the reputation of the manufacturer and the availability of quality certificates. Magnesium glycinate and magnesium taurat are considered optimal options for improving sleep, as they are well absorbed and do not cause laxative.
IV. Valerian: A traditional plant for calm
Valerian is a perennial herbaceous plant, the root of which is traditionally used to treat anxiety, insomnia and other nervous disorders. Valerian has a calming and relaxing effect that helps to ease falling asleep and improve sleep quality.
The mechanism of action: The mechanism of action of valerian is not fully studied, but it is assumed that it affects the gamut of the brain, like some antidepressants and tranquilizers. Valerian can increase the level of GABA in synapses, which leads to a decrease in anxiety and relaxation.
Dosage: The recommended dosage of valerian to improve sleep varies from 400 mg to 900 mg of valerian root extract, taken 30-60 minutes before bedtime. The dosage can be adjusted depending on individual needs and tolerance.
Side effects: Valerian is usually well tolerated, but in some cases side effects can occur, such as headache, dizziness, nausea and drowsiness during the day. There are rarely more serious side effects, such as allergic reactions.
Contraindications: Valerian is contraindicated during pregnancy, breastfeeding and children under 3 years old. Caution should be observed when taking valerian simultaneously with alcohol, antidepressants, tranquilizers and other drugs that have a sedative effect.
Output forms: Valerian is available in various forms of release, including tablets, capsules, liquid extracts and tea fees. Valerian root extract is considered the most effective form.
Features of choice: When choosing valerian, it is important to pay attention to the concentration of active substances in the extract, the reputation of the manufacturer and the availability of quality certificates. You should also take into account the form of release and choose an option that is most convenient to use.
V. Chamomile: Soft sedative
Chamomile is an annual herbaceous plant, the flowers of which are traditionally used to treat anxiety, insomnia and other nervous disorders. Chamomile has a soft, soothing and relaxing effect, which helps to ease falling asleep and improve sleep quality.
The mechanism of action: The mechanism of action of chamomile is also not fully studied, but it is assumed that it contains an apigenin, a flavonoid that can be associated with benzodiazepine receptors in the brain, having a calming effect.
Dosage: The recommended dosage of chamomile to improve sleep varies from 400 mg to 1600 mg of chamomile extract, taken 30-60 minutes before bedtime, or a cup of chamomile tea, brewed of 2-3 grams of dried chamomile flowers. The dosage can be adjusted depending on individual needs and tolerance.
Side effects: Chamomile is usually well tolerated, but in some cases side effects can occur, such as allergic reactions, especially in people with allergies to Ambrosia, chrysanthemums and other plants of the Astro family.
Contraindications: Chamomile is contraindicated in allergies to the plants of the Astrov family. Caution should be observed when taking chamomile simultaneously with anticoagulants and other drugs that thin the blood.
Output forms: Chamomile is available in various forms of release, including tablets, capsules, liquid extracts and tea fees. Romashkaya tea is the most common form.
Features of choice: When choosing chamomile, it is important to pay attention to the reputation of the manufacturer and the availability of quality certificates. You should also take into account the form of release and choose an option that is most convenient to use. Organic chamomile is preferable, since it does not contain pesticides and other harmful substances.
VI. L-dean: amino acid for relaxation
L-theanine is an amino acid that is contained in tea leaves (Camellia sinensis). She has a calming and relaxing effect, without causing drowsiness. L-theanine can help reduce anxiety, improve attention concentration and improve sleep quality.
The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which leads to a decrease in anxiety and relaxation. He can also modulate alpha waves in the brain that are associated with a state of relaxed vigilance.
Dosage: The recommended dosage of L-theanine to improve sleep varies from 100 mg to 200 mg, taken 30-60 minutes before bedtime. The dosage can be adjusted depending on individual needs and tolerance.
Side effects: L-theanine is usually well tolerated and does not cause serious side effects. In rare cases, headache and nausea may occur.
Contraindications: L-theanine does not have known contraindications, but it is recommended to consult a doctor before taking the appointment, especially if you have any chronic diseases or take other medicines.
Output forms: L-theanine is available in the form of capsules and tablets.
Features of choice: When choosing L-theanine, it is important to pay attention to the reputation of the manufacturer and the availability of quality certificates.
VII. 5-HTP (5-Hydroxryptophan): Precursor Serotonina and Melatonin
5-HTP (5-hydroxyrypthophanes) is an amino acid that is the precursor of serotonin and melatonin. Serotonin is a neurotransmitter that plays an important role in regulating mood, appetite and sleep. Melatonin, as mentioned earlier, is a hormone that regulates circus rhythms and promotes sleep.
5-HTP as a dietary supplement can help improve mood, reduce anxiety and ease falling asleep.
The mechanism of action: 5-HTP turns into serotonin in the brain. Increasing the level of serotonin can lead to improvement of mood, reduce anxiety and relieve falling asleep. Serotonin is also the predecessor of melatonin, so taking a 5-HTP can indirectly contribute to increasing the level of melatonin.
Dosage: The recommended 5-HTP dosage to improve sleep varies from 50 mg to 100 mg, taken 30-60 minutes before bedtime. You should start with a minimum dose and gradually increase it if necessary.
Side effects: 5-HTP can cause side effects, such as nausea, diarrhea, vomiting and abdominal pain. In rare cases, serotonin syndrome can occur, especially when taking 5-HTP simultaneously with antidepressants.
Contraindications: 5-HTP is contraindicated during pregnancy, breastfeeding and taking antidepressants, MAO inhibitors and other drugs that increase serotonin levels.
Output forms: 5-HTP is available in the form of capsules and tablets.
Features of choice: When choosing a 5-HTP, it is important to pay attention to the reputation of the manufacturer and the availability of quality certificates.
VIII. Combined dietary supplements for sleeping: synergistic effect
Many manufacturers offer combined sleep dietary supplements that contain several ingredients such as melatonin, magnesium, valerian, chamomile, L-theanine and 5-HTP. The idea is that these ingredients can have a synergistic effect, enhancing each other’s effect and providing a more complex solution for sleep problems.
Advantages of combined dietary supplements:
- Convenience: No need to buy and take several separate dietary supplements.
- Synergetic effect: The combination of ingredients can be more effective than individual ingredients.
- Comprehensive solution: Combined dietary supplements can affect various aspects of sleep, such as falling asleep, maintaining sleep and a decrease in anxiety.
Disadvantages of combined dietary supplements:
- Dosage control complexity: It is impossible to accurately control the dosage of each ingredient.
- The risk of unwanted interactions: The combination of ingredients can cause undesirable interactions.
- Higher cost: Combined dietary supplements are usually more expensive than individual ingredients.
Features of choice: When choosing a combined dietary supplement, it is important to pay attention to the composition of the ingredients, the dosage of each ingredient, the reputation of the manufacturer and the availability of quality certificates. You should also take into account your individual needs and preferences.
IX. Sleep hygiene: the basis of a healthy sleep
Before starting to take any dietary supplements for sleeping, it is important to make sure that sleep hygiene rules are respected. Sleep hygiene is a set of practices and habits that contribute to improving the quality of sleep.
Basic rules of sleep hygiene:
- Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
- Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
- Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with falling asleep and worsen the quality of sleep.
- Do not eat heavy food before bedtime: Heavy food can cause discomfort and interfere with falling asleep.
- Regularly engage in physical exercises: Physical exercises can improve sleep quality, but do not do them immediately before bedtime.
- Avoid using electronic devices before bedtime: Light from the screens of electronic devices can suppress the production of melatonin.
- Use the bedroom only for sleeping and sex: Do not work, do not watch TV and do not read in bed.
- Take a warm bath or shower before bedtime: Warm water promotes relaxation.
- Practice relaxation techniques: Meditation, yoga and deep breathing can help reduce anxiety and improve sleep quality.
X. Consultation with a doctor: an important step before admission of dietary supplements
Before taking any dietary supplement for sleep, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine the cause of sleep disorders and choose the best treatment option, including dietary supplements.
Why is a doctor’s consultation important:
- Determining the cause of sleep disturbances: The doctor will be able to determine whether sleep disturbances are caused by stress, anxiety, depression, medical conditions or other factors.
- Exclusion of contraindications: The doctor will be able to exclude contraindications for taking dietary supplements, taking into account your health status and medications taken.
- Individual selection of Bada: The doctor will be able to choose a dietary supplement that is most suitable for your individual needs.
- Efficiency and safety control: The doctor will be able to control the effectiveness and safety of dietary supplements and, if necessary, adjust the dosage or replace dietary supplements.
- Prevention of undesirable interactions: The doctor will be able to prevent undesirable interactions between dietary supplements and other drugs.
It is important to remember: Bades are not a replacement for full treatment. If you have serious sleep disturbances, you must consult a doctor to diagnose and prescribe the appropriate treatment. Bades can be a useful addition to treatment, but should not be used as its replacement.