What dietary supplements will help to establish a dream?

What dietary supplements will help to establish a dream?

Insomnia is a common problem affecting millions of people around the world. It is characterized by difficulties with falling asleep, maintaining sleep or both. The consequences of insomnia go far beyond a simple sense of fatigue. It can lead to a decrease in concentration, irritability, weakening of immunity and increased risk of developing chronic diseases such as cardiovascular diseases, diabetes and depression.

While medical interventions, such as cognitive-behavioral therapy (KPT) and drugs, can be effective, many people are looking for alternative, more natural ways to improve sleep. Biologically active additives (dietary supplements) have become a popular option for those who want to establish a dream. However, it is important to understand that not all dietary supplements are equally effective, and their use requires a conscious approach and, ideally, consulting a doctor.

This article is a comprehensive review of dietary supplements that can potentially help establish a dream, describing their mechanism of action, scientific evidence, dosage, possible side effects and precautions.

Melatonin: circadian rhythm regulator

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in the regulation of circadian rhythms, the internal hours of the body that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark, signaling the body about the onset of sleep time, and decreases when the light is exposed, contributing to wakefulness.

• The mechanism of action: Melatonin acts by binding with MT1 and MT2 receptors in the brain. Activation of these receptors contributes to relaxation, reduces nervous excitement and facilitates falling asleep. Melatonin also has antioxidant properties and can play a role in protecting against neurodegenerative diseases.

• Scientific evidence: Numerous studies have shown that melatonin can be effective in the treatment of various types of insomnia, especially related to violation of circadian rhythms, such as the change in time zones (jetlag) and insomnia in people working in shifts. Meta-analysis published in Journal of Clinical Sleep Medicineshowed that melatonin can reduce the time of falling asleep (sleeping of sleep) and increase the total duration of sleep. However, it is important to note that the effectiveness of melatonin can vary depending on the individual characteristics and causes of insomnia.

• Dosage: A typical melatonin dosage is from 0.5 mg to 5 mg, taken 30-60 minutes before bedtime. It is recommended to start with the smallest dose and gradually increase it if necessary. It is important to choose melatonin additives from reliable manufacturers to ensure the quality and accuracy of the dosage.

• Side effects and precautions: Melatonin is usually considered safe for short -term use. The most common side effects include headache, dizziness, nausea and drowsiness during the day. Melatonin can interact with some drugs such as anticoagulants, antidepressants and drugs for diabetes. Therefore, before taking melatonin, it is necessary to consult a doctor, especially if you take any medicine or have chronic diseases. It is not recommended to use melatonin during pregnancy and breastfeeding.

Magnesium: a mineral that promotes relaxation

Magnesium is an important mineral involved in hundreds of biochemical reactions in the body, including regulation of the nervous system, muscle function and energy production. Magnesium deficiency can lead to various health problems, including insomnia, anxiety and muscle cramps.

• The mechanism of action: Magnesium plays a role in the regulation of neurotransmitters, such as gamma-aminomatic acid (GABA), which has a calming effect on the nervous system. Magnesium can also help reduce the level of cortisol, stress hormone, which can disturb sleep. In addition, magnesium promotes muscle relaxation, which can facilitate falling asleep and prevent nightly cramps.

• Scientific evidence: Studies have shown that magnesium additives can improve the quality of sleep, reduce falling asleep and increase the total duration of sleep, especially in people with magnesium deficiency. In one study published in Journal of Research in Medical Sciencesit was found that magnesium additives improve sleep in older people with insomnia.

• Dosage: The recommended daily dose of magnesium for adults is from 310 mg to 420 mg. However, the dosage may vary depending on individual needs and health status. It is important to choose the forms of magnesium, which are well absorbed, such as magnesium glycinate, magnesium citrate and magnesium tronate. Magnesium oxide is absorbed worse and can cause stomach disorder.

• Side effects and precautions: Magnesium is usually considered safe when taking recommended doses. The most common side effects include diarrhea, nausea and cramps in the abdomen. Magnesium can interact with some drugs such as antibiotics and diuretics. People with kidney diseases should consult a doctor before taking magnesium additives.

L-tripter: the amino acid necessary for the production of serotonin and melatonin

L-tripthophanes is an indispensable amino acid, which is the predecessor of serotonin and melatonin. Serotonin is a neurotransmitter that plays a role in the regulation of mood, sleep and appetite. Melatonin, as described above, is a hormone that regulates circus rhythms.

• The mechanism of action: L-tripthophanes turns into serotonin in the brain. Serotonin, in turn, is transformed into melatonin. Thus, L-tripthophanes can indirectly contribute to improving sleep, increasing the level of serotonin and melatonin.

• Scientific evidence: Studies have shown that L-tripthophanes can improve the quality of sleep and reduce the time of falling asleep, especially in people with a slight form of insomnia. In one study published in Journal of Psychiatric Researchit was found that L-tripthophanes improves sleep in people with depression.

• Dosage: A typical dosage of L-tripthophanes is from 500 mg to 2000 mg, taken 30-60 minutes before bedtime. It is important to take L-tripthophanes on an empty stomach, as other amino acids can compete with it for absorption in the brain.

• Side effects and precautions: L-tripthophanes is usually considered safe when receiving in the recommended doses. The most common side effects include nausea, dizziness and headache. L-tripthophanes can interact with some drugs, such as antidepressants, especially monoaminoxidase inhibitors (IMAO). Therefore, before taking L-tripthophanes, you need to consult a doctor, especially if you take any medicine or have chronic diseases.

5-HTP: Precursor Serotonin

5-hydroxitriptophan (5-HTP) is an amino acid that is the direct predecessor of serotonin. Unlike L-tripthophanes, 5-HTP does not require the participation of tripophanhydroxylasis, an enzyme that can limit the transformation of L-tripthophanes into serotonin.

• The mechanism of action: 5-HTP is quickly converted into serotonin in the brain. Increasing the level of serotonin can help improve mood, reduce anxiety and improve sleep.

• Scientific evidence: Studies have shown that 5-HTP can improve sleep quality and reduce falling asleep. In one study published in Journal of International Medical Researchit was found that 5-HTP improves sleep in children with night fears.

• Dosage: A typical 5-HTP dosage is from 50 mg to 300 mg, taken 30-60 minutes before bedtime. It is recommended to start with the smallest dose and gradually increase it if necessary.

• Side effects and precautions: 5-HTP can cause side effects, such as nausea, diarrhea and headache. In rare cases, 5-HTP can cause serotonin syndrome, especially when taking antidepressants. Therefore, before taking 5-HTP, you need to consult a doctor, especially if you take any medicine or have chronic diseases. It is not recommended to use 5-HTP during pregnancy and breastfeeding.

Valerian: Herbalum for relaxation

Valerian is a herbaceous plant, the roots of which are traditionally used to treat insomnia and anxiety.

• The mechanism of action: It is believed that Valerian acts by increasing the level of the GABA in the brain. GABA is a neurotransmitter that has a calming effect on the nervous system. Valerian can also influence other neurotransmitters, such as adenosine and serotonin.

• Scientific evidence: Some studies have shown that valerian can improve sleep quality and reduce falling asleep. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of valerian. Meta-analysis published in American Journal of Medicineshowed that Valerian can improve subjective indicators of the quality of sleep, but does not affect objective indicators, such as sleep latency, measured using polysography.

• Dosage: A typical valerian dosage is from 400 mg to 900 mg of valerian root extract, taken 30-60 minutes before bedtime. Valerian can be taken in the form of capsules, tablets or tea.

• Side effects and precautions: Valerian is usually considered safe when receiving in recommended doses. The most common side effects include drowsiness, headache and stomach. Valerian can interact with some drugs such as sedatives and antidepressants. Therefore, before taking valerian, you need to consult a doctor, especially if you take any medicine or have chronic diseases.

Chamomile: soft sedative

Chamomile is a popular herbal product known for its soothing and relaxing properties. It is often used to facilitate anxiety, relieve stress and improve sleep.

• The mechanism of action: Chamomile contains an apigenin, an antioxidant that can be associated with certain receptors in the brain, contributing to a decrease in anxiety and relaxation. It is also assumed that chamomile has a soft sedative effect.

• Scientific evidence: Some studies have shown that chamomile can improve the quality of sleep, especially in people with a slight form of insomnia. In one study published in Journal of Advanced Nursingit was found that chamomile tea improves sleep in the elderly.

• Dosage: Chamomile can be consumed in the form of tea, extract or capsules. To prepare tea, pour 1-2 teaspoons of dried chamomile flowers with a glass of hot water and let it brew for 5-10 minutes. Chamomile extracts and capsules are usually taken in doses from 200 mg to 400 mg for 30-60 minutes before bedtime.

• Side effects and precautions: Chamomile is usually considered safe for most people. However, some people may have an allergic reaction to chamomile, especially if they have allergies to other plants of the family of complex -colored, such as ambrosia and chrysanthemums. Rarely reported side effects, such as nausea and dizziness.

Melissa: grass that reduces anxiety and improves sleep

Melissa is a herbaceous plant known for its soothing and relaxing properties. It is often used to reduce anxiety, relieve stress and improve sleep.

• The mechanism of action: Melissa contains compounds that can increase the level of GABA in the brain, like valerian. It can also have antioxidant and anti -inflammatory properties.

• Scientific evidence: Some studies have shown that lemon balm can improve sleep quality and reduce falling asleep, especially in combination with other herbs, such as valerian. In one study published in Phytomedicineit was found that the combination of lemon balm and valerian improves sleep in children with insomnia.

• Dosage: Melissa can be consumed in the form of tea, extract or capsules. To prepare tea, pour 1-2 teaspoons of dried lemon balm leaves with a glass of hot water and let it brew for 5-10 minutes. Melissa extracts and capsules are usually taken in doses from 300 mg to 600 mg for 30-60 minutes before bedtime.

• Side effects and precautions: Melissa is usually considered safe for most people. The most common side effects include drowsiness and stomach disorder.

Glycine: amino acid that improves sleep quality

Glycine is an indispensable amino acid that plays a role in various functions of the body, including regulation of the nervous system, the production of collagen and the synthesis of glutation, an important antioxidant.

• The mechanism of action: Glycine acts as an inhibitory neurotransmitter in the central nervous system, contributing to the relaxation and reduction of nervous excitement. It can also improve sleep quality, reducing body temperature and improving the feeling of fatigue.

• Scientific evidence: Studies have shown that glycine can improve the quality of sleep, reduce the time of falling asleep and increase the total duration of sleep. In one study published in Sleepit was found that glycine improves subjective indicators of sleep quality in people with insomnia.

• Dosage: A typical glycine dosage is from 3 g to 5 g, taken 30-60 minutes before bedtime.

• Side effects and precautions: Glycine is usually considered safe when taking recommended doses. In rare cases, it can cause nausea or disorder of the stomach.

Tanin: Amino acid, contributing to relaxation without drowsiness

L-theanine is an amino acid contained mainly in tea. She is known for its relaxing properties that do not cause drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain. It can also affect the alpha waves of the brain that are associated with relaxation and concentration.

• Scientific evidence: Studies have shown that L-theanine can reduce anxiety, improve sleep quality and promote relaxation without a sedative effect. In one study published in Journal of Medicinal Foodit was found that L-theanine improves the quality of sleep in children with attention deficiency and hyperactivity disorder (ADHD).

• Dosage: A typical L-theanine dosage is from 100 mg to 200 mg, taken 30-60 minutes before bedtime.

• Side effects and precautions: L-theanine is usually considered safe when receiving in the recommended doses.

Other dietary supplements are potentially useful for sleeping:

• Passiflora: Grass with soothing and sleeping pills.
• Cora Magnolia: Contains Honokiol and Magnolol, which can reduce anxiety and improve sleep.
• St. John’s wort: It should be used with caution, as it can interact with many drugs.
• Calcium: It can contribute to the production of melatonin.

Important considerations when using dietary supplement to improve sleep:

• Consult a doctor: Before taking any dietary supplement to improve sleep, especially if you take medicines, have chronic diseases or pregnant, you need to consult a doctor.
• Select reliable brands: It is important to choose dietary supplements from reliable manufacturers to ensure the quality and accuracy of the dosage. Look for products that have passed third -party testing for cleanliness and efficiency.
• Start with a low dose: Start with the least recommended dose and gradually increase it if necessary.
• Be patient: The effect of dietary supplements may not appear immediately. It may take several weeks to notice sleep improvement.
• Do not rely only on dietary supplements: Bades are not a replacement for a healthy lifestyle. It is important to comply with the rules of sleep hygiene, such as regular sleep schedule, avoiding caffeine and alcohol before bedtime and creating a relaxing situation in the bedroom.
• Pay attention to side effects: If you experience any side effects, stop taking a dietary supplement and consult a doctor.
• Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics and causes of insomnia.

Conclusion

Bades can be a useful addition to the strategy for improving sleep, but they are not a panacea. It is important to understand that not all dietary supplements are equally effective, and their use requires a conscious approach and, ideally, consulting a doctor. The combination of dietary supplements in compliance with the rules of sleep hygiene and, if necessary, with medical intervention can help establish sleep and improve the overall quality of life. It is important to remember that this article is informational in nature and does not replace professional medical consultation.