Effective dietary supplements to reduce stress and improve mood in women

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Effective dietary supplements to reduce stress and improve mood in women

I. Understanding stress and its effect on the female body

Stress is an integral part of modern life, and its effect on the female body can be especially strong and multifaceted. Women often face unique stress factors associated with hormonal changes, reproductive health, career expectations and family responsibilities. Understanding the mechanisms of stress and its influence on physical and mental health is the key to developing effective strategies for managing it, including the use of biologically active additives (BAD).

A. Physiological stress mechanisms

  1. The axis of the hypothalamus-pituitary-adultery (GGN): Under stress, the hypothalamus emits corticotropin-releasing hormone (KRG), which stimulates the pituitary gland to the release of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol, the main stress hormone. A short -term increase in the level of cortisol is necessary to mobilize the energy and resources of the body in response to a stressful situation. However, the chronically increased level of cortisol can lead to negative consequences, such as sleep disturbance, reduction of immunity, weight gain and deterioration of cognitive functions.

  2. Sympathetic nervous system (SNA): Activation of SNA leads to the release of adrenaline and norepinephrine, which causes an increase in heartbeat, increased blood pressure, expansion of the pupils and redistribution of blood to the muscles. This reaction of “hit or run” is necessary for survival in dangerous situations, but its chronic activation can lead to cardiovascular diseases, anxious disorders and other health problems.

  3. Neurotransmitter: Stress affects the level of neurotransmitters in the brain, such as serotonin, dopamine and GABA. Serotonin plays an important role in the regulation of mood, sleep and appetite. Dopamine is associated with pleasure, motivation and reward. The GABA has a calming effect and helps to reduce anxiety. The imbalance of these neurotransmitters can lead to depression, anxiety and other mental disorders.

B. Hormonal changes in women and stress

  1. Menstrual cycle: Hormonal vibrations during the menstrual cycle can enhance the susceptibility of women to stress. The premenstrual syndrome (PMS) is characterized by physical and emotional symptoms, such as irritability, anxiety, depression and fatigue, which can be aggravated by stress.

  2. Pregnancy and postpartum period: Pregnancy and childbirth are periods of significant hormonal changes and physiological adaptations that can be associated with an increased level of stress. Postpartum depression is a serious mental disorder that can occur after childbirth and is associated with hormonal shifts, fatigue and social insulation.

  3. Menopause: Menopause is characterized by a decrease in estrogen level, which can lead to symptoms such as ebbs, night sweating, insomnia and mood changes. These symptoms can aggravate stress and influence the quality of life of women.

C. Psychological consequences of stress

  1. Anxiety: Chronic stress can lead to generalized alarming disorder, panic attacks and other alarming disorders. Anxiety is characterized by excessive anxiety, fear and tension, which can interfere with everyday activity.

  2. Depression: Stress is one of the main risk factors for the development of depression. Depression is characterized by a feeling of sadness, loss of interest in life, fatigue and sleep disturbance.

  3. Fighting: Fighting is a state of emotional, physical and mental exhaustion caused by chronic stress at work or in other areas of life. Burning can manifest itself in the form of cynicism, a decrease in productivity and a sense of helplessness.

  4. Violation of cognitive functions: Stress can negatively affect memory, attention and concentration. Chronic stress can even lead to structural changes in the brain, especially in the hippocampus, the area responsible for memory.

II. Dietary supplements affecting the axis of GAG and cortisol

Regulation of the GAG ​​axis and a decrease in the level of cortisol is one of the main strategies in the fight against stress. Some dietary supplements have the ability to modulate the activity of the GGN axis and reduce the production of cortisol, thereby softening the negative consequences of stress.

A. adaptogens

Adaptogens are a group of plants and mushrooms that help the body adapt to stress and restore balance. They act by modulating GGN axis and increasing resistance to various stress factors.

  1. Ashwaganda (withania somnifera): Ashvaganda is one of the most popular Ayurvedic plants, known for their adaptogenic properties. It helps to reduce the level of cortisol, reduce anxiety and improve sleep quality. Studies have shown that Ashvaganda can be effective in reducing stress and improving overall health in women.

    • The mechanism of action: Ashvaganda affects the GGN axis, reducing the production of cortisol and increasing the level of DHEA (dehydrepiapiandrone), a hormone that contributes to adaptation to stress. It also has antioxidant and anti -inflammatory properties that help protect the body from damage caused by stress.
    • Dosage: The recommended dose of Ashvaganda varies from 300 to 500 mg per day, divided into two doses. It is important to choose standardized extracts containing a certain amount of vitanolides, active components of Ashvaganda.
    • Side effects: Ashvaganda is usually well tolerated, but in rare cases it can cause drowsiness, stomach disorder or diarrhea. It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.

  2. Rhodiola pink (Rhodiola rosea): Rhodiola pink is an adaptogenic plant that grows in cold mountainous areas. It helps to increase stress resistance, improve mental and physical performance, as well as reduce fatigue.

    • The mechanism of action: Rhodiola pink affects the level of neurotransmitters in the brain, such as serotonin, dopamine and norepinephrine, which helps to improve mood and reduce anxiety. It also has antioxidant properties and helps to protect the cells from damage caused by stress.
    • Dosage: The recommended dose of Rodiola Pink varies from 200 to 600 mg per day, divided into two doses. It is important to choose standardized extracts containing a certain number of rosavines and saldroside, the active components of Rhodiola.
    • Side effects: Rhodiola pink is usually well tolerated, but in rare cases it can cause insomnia, irritability or headache. It is not recommended for people with bipolar disorder.

  3. Eleutherococcus prickly (Eleutherococcus senticosus): Eleutherococcus is an adaptogenic plant that helps to increase stress resistance, improve immunity and increase the energy level.

    • The mechanism of action: Eleutherococcus affects the GGN axis, increasing stress resistance and reducing cortisol production. It also has antioxidant and anti -inflammatory properties.
    • Dosage: The recommended dose of eleutherococcus varies from 100 to 300 mg per day, divided into two doses.
    • Side effects: Eleutherococcus is usually well tolerated, but in rare cases it can cause insomnia, irritability or headache. It is not recommended for people with high blood pressure.

B. Phospatideils

Phosphatidylserin is a phospholipid, which is an important component of cell membranes, especially in the brain. It plays an important role in maintaining cognitive functions and reducing stress.

*   **Механизм действия:** Фосфатидилсерин помогает снизить уровень кортизола, особенно в ответ на стресс. Он также улучшает связь между клетками мозга и поддерживает когнитивные функции.
*   **Дозировка:** Рекомендуемая доза фосфатидилсерина варьируется от 100 до 300 мг в день, разделенных на два приема.
*   **Побочные эффекты:** Фосфатидилсерин обычно хорошо переносится, но в редких случаях может вызывать расстройство желудка или бессонницу.

III. Dietary supplements affecting neurotransmitters

The regulation of the level of neurotransmitters, such as serotonin, dopamine and GABA, is an important aspect in stress management and improves mood. Some dietary supplements can affect the synthesis, release and metabolism of these neurotransmitters, thereby having a positive effect on mental health.

A. L-Triptophan and 5-HTP

L-tripthophanes is an amino acid that is the precursor of serotonin. 5-HTP (5-hydroxyrypthophanes) is an intermediate product in the process of synthesis of serotonin from L-heartophane. Reception of L-tripteophan or 5-HTP can increase the level of serotonin in the brain, thereby improving mood, reducing anxiety and improving sleep.

*   **Механизм действия:** L-Триптофан и 5-HTP проникают через гематоэнцефалический барьер и превращаются в серотонин. Повышение уровня серотонина оказывает успокаивающее и антидепрессивное действие.
*   **Дозировка:** Рекомендуемая доза L-триптофана варьируется от 500 до 2000 мг в день, разделенных на два приема. Рекомендуемая доза 5-HTP варьируется от 50 до 200 мг в день, разделенных на два приема.
*   **Побочные эффекты:** L-Триптофан и 5-HTP обычно хорошо переносятся, но в редких случаях могут вызывать расстройство желудка, тошноту или сонливость. Их не следует принимать одновременно с антидепрессантами без консультации с врачом, так как это может привести к серотониновому синдрому.

B. L-Tiroline

L-tyrosine is an amino acid that is a predecessor of dopamine and norepinephrine. Reception of L-type can increase the level of dopamine and norepinephrine in the brain, thereby improving mood, increasing motivation and improving cognitive functions.

*   **Механизм действия:** L-Тирозин проникает через гематоэнцефалический барьер и превращается в дофамин и норадреналин. Повышение уровня дофамина и норадреналина оказывает стимулирующее и антидепрессивное действие.
*   **Дозировка:** Рекомендуемая доза L-тирозина варьируется от 500 до 2000 мг в день, разделенных на два приема.
*   **Побочные эффекты:** L-Тирозин обычно хорошо переносится, но в редких случаях может вызывать бессонницу, раздражительность или головную боль. Он не рекомендуется людям с гипертиреозом.

C. GABA (gamma-aminomatic acid)

GABA is the main brake neurotransmitter in the brain. It has a calming effect and helps to reduce anxiety.

*   **Механизм действия:** ГАМК связывается с рецепторами ГАМК в мозге, что приводит к снижению нервной возбудимости и успокаивающему эффекту.
*   **Дозировка:** Рекомендуемая доза ГАМК варьируется от 500 до 2000 мг в день, разделенных на два приема.
*   **Побочные эффекты:** ГАМК обычно хорошо переносится, но в редких случаях может вызывать сонливость или расстройство желудка.

D. Tanin

Theoren is an amino acid that is contained in green tea. It has a calming effect and helps to reduce anxiety, without causing drowsiness.

*   **Механизм действия:** Теанин влияет на уровень нейротрансмиттеров в мозге, таких как ГАМК, серотонин и дофамин, что способствует успокоению и улучшению настроения. Он также обладает антиоксидантными свойствами.
*   **Дозировка:** Рекомендуемая доза теанина варьируется от 100 до 400 мг в день, разделенных на два приема.
*   **Побочные эффекты:** Теанин обычно хорошо переносится и не имеет известных побочных эффектов.

IV. Vitamins and minerals important to reduce stress and improve mood

Some vitamins and minerals play an important role in maintaining mental health and reducing stress. The deficiency of these substances can aggravate stress symptoms and worsen the mood.

A. B vitamins

B vitamins, especially B6, B9 (folic acid) and B12, are necessary for the normal functioning of the nervous system and the synthesis of neurotransmitters. B vitamins deficiency can lead to fatigue, irritability, depression and anxiety.

*   **Витамин B6 (Пиридоксин):** Витамин B6 участвует в синтезе серотонина, дофамина и ГАМК.
*   **Витамин B9 (Фолиевая кислота):** Витамин B9 необходим для нормального функционирования нервной системы и синтеза ДНК.
*   **Витамин B12 (Кобаламин):** Витамин B12 необходим для нормального функционирования нервной системы и образования красных кровяных клеток.
*   **Дозировка:** Рекомендуемая доза витаминов группы B варьируется в зависимости от конкретного витамина и индивидуальных потребностей. Важно проконсультироваться с врачом, чтобы определить оптимальную дозировку.

B. the mag

Magnesium is a mineral that plays an important role in more than 300 enzymatic reactions in the body, including regulation of the nervous system, muscle function and energy metabolism. Magnesium deficiency can lead to anxiety, irritability, muscle cramps and sleep disturbance.

*   **Механизм действия:** Магний помогает регулировать уровень кортизола и снижать нервную возбудимость. Он также участвует в синтезе серотонина и дофамина.
*   **Дозировка:** Рекомендуемая доза магния варьируется от 200 до 400 мг в день. Важно выбирать легкоусвояемые формы магния, такие как цитрат магния или глицинат магния.
*   **Побочные эффекты:** Высокие дозы магния могут вызывать диарею.

C. Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in immune function, bone health and mental health. Vitamin D deficiency can lead to depression, fatigue and a decrease in immunity.

*   **Механизм действия:** Витамин D влияет на уровень нейротрансмиттеров в мозге, таких как серотонин и дофамин. Он также обладает противовоспалительными свойствами.
*   **Дозировка:** Рекомендуемая доза витамина D варьируется от 1000 до 5000 МЕ в день, в зависимости от уровня витамина D в крови. Важно проконсультироваться с врачом, чтобы определить оптимальную дозировку.
*   **Побочные эффекты:** Высокие дозы витамина D могут вызывать тошноту, рвоту и гиперкальциемию.

D. Zinc

Zinc is a mineral that plays an important role in immune function, wound healing and mental health. Zinc deficiency can lead to depression, anxiety and a decrease in immunity.

*   **Механизм действия:** Цинк участвует в синтезе и метаболизме нейротрансмиттеров, таких как серотонин и дофамин. Он также обладает антиоксидантными свойствами.
*   **Дозировка:** Рекомендуемая доза цинка варьируется от 15 до 30 мг в день.
*   **Побочные эффекты:** Высокие дозы цинка могут вызывать тошноту и рвоту.

V. Other dietary supplements that are useful to reduce stress and improve mood

In addition to the aforementioned dietary supplements, there are other additives that can be useful to reduce stress and improve mood.

A. Omega-3 fatty acids

Omega-3 fatty acids, especially the EPC (eicosapentaenoic acid) and DGC (non-oxahexaenic acid), are indispensable fatty acids that play an important role in the health of the brain and cardiovascular system. They have anti -inflammatory properties and can help reduce anxiety and depression.

*   **Механизм действия:** Омега-3 жирные кислоты влияют на структуру и функцию клеточных мембран в мозге, улучшая связь между клетками и поддерживая когнитивные функции. Они также участвуют в синтезе нейротрансмиттеров.
*   **Дозировка:** Рекомендуемая доза омега-3 жирных кислот варьируется от 1000 до 3000 мг в день, в зависимости от соотношения ЭПК и ДГК.
*   **Побочные эффекты:** Высокие дозы омега-3 жирных кислот могут вызывать расстройство желудка или рыбный привкус во рту.

B. Probiotics

Probiotics are living microorganisms that benefit health, improving the balance of intestinal microflora. Studies have shown that probiotics can affect mental health through the axis of the “intestines-mozg”.

*   **Механизм действия:** Пробиотики улучшают состав микрофлоры кишечника, что может влиять на уровень нейротрансмиттеров в мозге и снижать воспаление.
*   **Дозировка:** Рекомендуемая доза пробиотиков варьируется в зависимости от конкретного штамма и продукта. Важно выбирать пробиотики с научно доказанной эффективностью.
*   **Побочные эффекты:** Пробиотики обычно хорошо переносятся, но в редких случаях могут вызывать расстройство желудка или вздутие живота.

C. Melatonin

Melatonin is a hormone that regulates the cycle of sleep and wakefulness. Melatonin intake can help improve sleep quality and reduce anxiety, especially in people with insomnia.

*   **Механизм действия:** Мелатонин связывается с рецепторами мелатонина в мозге, что способствует засыпанию и улучшению сна.
*   **Дозировка:** Рекомендуемая доза мелатонина варьируется от 0,5 до 5 мг в день, принимаемых за 30-60 минут до сна.
*   **Побочные эффекты:** Мелатонин обычно хорошо переносится, но в редких случаях может вызывать сонливость, головную боль или головокружение.

VI. Factors that should be taken into account when choosing dietary supplements

When choosing dietary supplements to reduce stress and improve mood, it is important to consider several factors:

  • Individual needs: Different people have different needs and reactions to dietary supplements. It is important to consider your individual characteristics and symptoms when choosing additives.
  • Product quality: Choose dietary supplements from reliable manufacturers who test their products for quality and cleanliness.
  • Dosage: Follow the recommended dosage indicated on the packaging.
  • Interaction with drugs: Consult a doctor to make sure that dietary supplements do not interact with any medicines that you take.
  • Side effects: Follow any side effects and stop taking dietary supplements if they arise.
  • Consultation with a doctor: Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have any diseases or you take medicines.

VII. Other methods for reducing stress and improving mood

In addition to taking dietary supplements, there are many other methods that can help reduce stress and improve mood:

  • Physical activity: Regular physical exercises help reduce the level of cortisol and increase the level of endorphins, hormones that improve mood.
  • Meditation and Mindfulness: Meditation and practices of awareness help reduce anxiety and improve concentration.
  • Healthy nutrition: A balanced diet, rich in fruits, vegetables and whole cereals, provides the body with the necessary nutrients and supports mental health.
  • Sufficient sleep: A sufficient sleep is necessary to restore the body and maintain mental health.
  • Social support: Communication with friends and family helps to reduce stress and improve mood.
  • Time management: The organization of time and the placement of priorities can help reduce the feeling of overload and stress.
  • Hobbies and interests: Classes of your favorite business helps to relax and enjoy.
  • Psychotherapy: Psychotherapy can help understand the causes of stress and develop effective strategies for its management.

VIII. Conclusion

Reducing stress and improving mood is a comprehensive process that requires an individual approach. Bades can be a useful addition to a healthy lifestyle and other stress management methods. However, it is important to remember that dietary supplements are not panacea and should not replace medical treatment. Always consult a doctor before taking any dietary supplements.

IX. List of literature (example)

  1. Lopresti AL, Drummond PD, Smith SJ. A randomized, double-blind, placebo-controlled trial examining the effects of an ashwagandha extract on perceived stress and sleep quality in stressed adults. J Int Soc Sports Nutr. 2019 Dec 20;16(1):52.

  2. Angus C, Moss M. The effects of phosphatidylserine on cognitive performance and mood in elite young rugby league players. Brain Behav. 2018 Nov;8(11):e01130.

  3. Grosso G, Micek A, Castellano S, Pajak A, Stupek M, Godos J, Sciacca S, Galvano F, Bes-Rastrollo M. Dietary Magnesium and Depression: A Systematic Review. Nutrients. 2013 Nov 16;5(12):5225-39.

  4. Patrick RP, Ames BN. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB J. 2015 Jun;29(6):2308-20.

  5. Hidese S, Ogawa S, Ota M, Ishida I, Yoshimura Y, Okazaki S, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. J Nutr. 2019 Oct 1;149(10):1673-1683.

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