Comparison of dietary supplements: what to choose

Comparison of dietary supplements: what to choose

Content:

• I. Understanding of sleep violations and their causes
  • 1. The prevalence and types of sleep disorders
  • 2. Factors affecting the quality of sleep: physiological, psychological, environmental
  • 3. When to consult a doctor and the need for diagnosis
• II. Review of popular ingredients in sleep dietary supplements
  • 1. Melatonin
    • 1. 1. The mechanism of action and the role in the regulation of circadian rhythms
    • 1. 2. Dosages and forms of release (tablets, capsules, sprays)
    • 1. 3. Indications and contraindications
    • 1. 4. Possible side effects and interactions with drugs
    • 1. 5. Study of effectiveness and safety
  • 2. Magnesium
    • 2. 1. The role of magnesium in the relaxation of muscles and the nervous system
    • 2. 2. Various forms of magnesium (citrate, glycinate, oxide) and their digestibility
    • 2. 3. Dosage and recommendations for use
    • 2. 4. Indications and contraindications
    • 2. 5. Interactions with other minerals and drugs
    • 2. 6. The advantages and disadvantages of each form of magnesium to improve sleep
  • 3. L-theanine
    • 3. 1. The mechanism of action and the effect on the alpha waves of the brain
    • 3. 2. Dosage and output forms
    • 3. 3. Indications and contraindications
    • 3. 4. Safety and side effects
    • 3. 5. Synergistic effect with other additives (for example, melatonin)
    • 3. 6. Studying effectiveness in reducing anxiety and improving sleep
  • 4. Valerian
    • 4. 1. Chemical composition and mechanism of action
    • 4. 2. Dosages and forms of release (extract, tincture, tea)
    • 4. 3. Indications and contraindications
    • 4. 4. Possible side effects and interactions with drugs
    • 4. 5. Studying effectiveness in improving sleep quality
    • 4. 6. Standardization of valerian extract and its impact on the effectiveness
  • 5. Chamomile
    • 5. 1. Composition and mechanism of action (Apigenin)
    • 5. 2. Dosages and forms of release (tea, extract, capsules)
    • 5. 3. Indications and contraindications
    • 5. 4. Safety and side effects (allergic reactions)
    • 5. 5. Studying effectiveness in reducing anxiety and improving sleep
    • 5. 6. Various varieties of chamomile and their impact on the effectiveness
  • 6. 5-HTP (5-hydroxyrypthophanes)
    • 6. 1. The mechanism of action and the predecessor of serotonin and melatonin
    • 6. 2. Dosage and output forms
    • 6. 3. Indications and contraindications
    • 6. 4. Side effects and interactions with drugs (especially antidepressants)
    • 6. 5. Efficiency and risks for prolonged use
    • 6. 6. The need for combination with other nutrients (for example, vitamin B6)
  • 7. Gaba (gamma-aminomatic acid)
    • 7. 1. The mechanism of action and the role in reducing nervous excitement
    • 7. 2. Dosage and output forms
    • 7. 3. Indications and contraindications
    • 7. 4. Safety and side effects
    • 7. 5. Permeability through a hematoencephalic barrier: the effectiveness of the oral administration
    • 7. 6. Combination with other additives to enhance the effect
  • 8. Melissa
    • 8. 1. Composition and mechanism of action
    • 8. 2. Dosages and forms of release (tea, extract, oil)
    • 8. 3. Indications and contraindications
    • 8. 4. Safety and side effects
    • 8. 5. Studying effectiveness in reducing anxiety and improving sleep
    • 8. 6. Synergy with valerian in combined drugs
  • 9. Hops
    • 9. 1. Composition and mechanism of action (2-methyl-3-batten-2-ol)
    • 9. 2. Dosages and forms of release (extract, tea)
    • 9. 3. Indications and contraindications
    • 9. 4. Safety and side effects
    • 9. 5. Studying effectiveness in improving sleep
    • 9. 6. Combination with valerian to enhance the sedative effect
  • 10. Other plant components (passiflora, Ashvaganda, Gotha Cola)
    • 10. 1. Passiflora: the mechanism of action, dosage, indications, contraindications, side effects, study of effectiveness in reducing anxiety and improving sleep.
    • 10. 2. Ashvaganda: the mechanism of action (adaptogen), dosage, readings (stress, anxiety), contraindications (autoimmune diseases), side effects, research in improving sleep and reducing the level of cortisol.
    • 10. 3. Gotha Cola: the mechanism of action (improvement of blood circulation of the brain), dosage, indications (anxiety, improvement of cognitive functions), contraindications, side effects, study of effectiveness in improving sleep (limited data).
• III. How to choose the right dietary supplement for sleeping: individual approach
  • 1. Assessment of the causes of sleep disturbance: stress, anxiety, violation of circadian rhythms
  • 2. Accounting for individual characteristics: age, health status, drugs taken
  • 3. Analysis of the composition of the dietary supplement: the dosage of the ingredients, the presence of additional components
  • 4. Studying reviews and products of products
  • 5. Consultation with a doctor or pharmacist
  • 6. The beginning with a minimum dose and a gradual increase in case if necessary
  • 7. Tracking the effect and adjusting the dosage or choosing another drug
• IV. Review of popular brands and products in the market for sleeping
  • 1. Nature Made
    • 1. 1. Assortment of sleep products
    • 1. 2. Composition and dosage of ingredients
    • 1. 3. Consumer reviews
    • 1. 4. Pricing policy
    • 1. 5. Accessibility
  • 2. Natrol
    • 2. 1. Assortment of sleep products (melatonin, 5-HTP)
    • 2. 2. Composition and dosage of ingredients
    • 2. 3. Consumer reviews
    • 2. 4. Pricing policy
    • 2. 5. Accessibility
  • 3. Now Foods
    • 3. 1. Assortment of sleep products (Gaba, L-theanine, melatonin)
    • 3. 2. Composition and dosage of ingredients
    • 3. 3. Consumer reviews
    • 3. 4. Pricing policy
    • 3. 5. Accessibility
  • 4. Doctor’s Best
    • 4. 1. Assortment of sleep products (magnesium glycinate)
    • 4. 2. Composition and dosage of ingredients
    • 4. 3. Consumer reviews
    • 4. 4. Pricing policy
    • 4. 5. Accessibility
  • 5. Life Extension
    • 5. 1. Assortment of sleep products (melatonin, complex formulas)
    • 5. 2. Composition and dosage of ingredients
    • 5. 3. Consumer reviews
    • 5. 4. Pricing policy
    • 5. 5. Accessibility
  • 6. Conclusion: Comparison of the advantages and disadvantages of various brands
• V. Rules for taking dietary supplements for sleeping: dosage, reception time, course duration
  • 1. Dosage: Recommendations for various ingredients
  • 2. Reception time: optimal time for taking various dietary supplements (melatonin, magnesium, plant extracts)
  • 3. Duration of course: the need for breaks and rotation of dietary supplements
  • 4. Combination with other drugs: possible interactions and contraindications
  • 5. Impact on car driving and performing work requiring concentration
  • 6. Individual reaction of the body and the need to adjust the reception
• VI. Safety safety for sleeping: side effects, contraindications, interaction with drugs
  • 1. Side effects: the most common side effects of various ingredients (headache, dizziness, nausea, stomach disorder)
  • 2. Contraindications: conditions and diseases in which the intake of dietary supplements for sleep is contraindicated (pregnancy, breastfeeding, autoimmune diseases, liver and kidney diseases)
  • 3. Interaction with drugs: important interactions with antidepressants, anticoagulants, sedatives
  • 4. Risks for prolonged use: possible consequences of prolonged administration of high doses of dietary supplements (dependence, reduction of their own production of hormones, violation of the organs)
  • 5. Quality control control: selection of products from reliable manufacturers with certification
  • 6. The importance of consulting a doctor before taking dietary supplements, especially in the presence of chronic diseases
• VII. Alternative methods of improving sleep: sleep hygiene, relaxation techniques, physical activity
  • 1. Sleep hygiene: creating comfortable conditions for sleep (darkness, silence, coolness), regular sleep and wakefulness, restriction of caffeine and alcohol before bedtime, avoiding the use of electronic devices before bedtime.
  • 2. Relaxation techniques: meditation, breathing exercises, progressive muscle relaxation, yoga.
  • 3. Physical activity: regular moderate physical activity (no later than 3-4 hours before bedtime), avoiding intensive training before bedtime.
  • 4. Cognitive-behavioral therapy (CPT) for insomnia: teaching techniques to change thinking and behavior associated with insomnia.
  • 5. Light therapy: the use of special lamps for regulating circadian rhythms (especially with seasonal affective disorders).
  • 6. Biological feedback (BOS): training in control of physiological processes (for example, heart rate, muscle voltage) to improve sleep.
• VIII. Innovative approaches and promising research in the field of sleep improvement
  • 1. Personalized medicine: the development of individual insomnia treatment protocols based on the genetic and physiological characteristics of the patient.
  • 2. Digital technologies: the use of mobile applications and devices to monitor sleep and provide personalized recommendations.
  • 3. New ingredients and dietary supplements: studies of the effectiveness of new plant extracts and combinations of ingredients to improve sleep.
  • 4. Neuromodulation: the use of non -invasive methods of brain stimulation (for example, transcranial magnetic stimulation) for the treatment of insomnia.
  • 5. Microbiota and sleep: studying the effects of intestinal microbiots on sleep quality and development of probiotic additives to improve sleep.
  • 6. Genetic studies: identifying genes associated with insomnia for the development of new methods of diagnosis and treatment.
• IX. Frequently asked questions about sleep dietary supplements
  • 1. How quickly do sleep dietary supplements begin to act? (Dependence on the ingredient and individual reaction)
  • 2. Is it possible to take dietary supplements for sleeping constantly? (Recommendations for breaks and rotation)
  • 3. Do you get used to sleep dietary supplements? (Risks and precautions)
  • 4. What kind of sleep dietary supplements are safe for children? (Recommendations for children’s dosages and a consultation with a pediatrician)
  • 5. How to choose a dietary supplement for sleep during pregnancy and breastfeeding? (Restrictions and consultation with a doctor)
  • 6. Is it possible to combine dietary supplements for sleeping with alcohol? (Contraindications and risks)
  • 7. What tests need to be taken before taking dietary supplements for sleeping? (Assessment of general health and exclusion of diseases)
  • 8. How to store dietary supplements for sleep? (Storage conditions and shelf life)
  • 9. Where to buy quality dietary supplements for sleeping? (Selection of reliable suppliers and pharmacies)
  • 10. How to distinguish the original dietary supplement from a fake? (Checking certificates and packaging)
• X. Final recommendations for the choice and use of dietary supplements for sleeping
  • 1. Emphasizing the importance of an integrated approach to improving sleep (dietary supplements + sleep hygiene + relaxation techniques)
  • 2. The emphasis on the need to consult a doctor before starting dietary supplements
  • 3. Warning against self -medication and abuse of dietary supplements
  • 4. Call to a careful attitude to your health and finding an individual solution to the problem of sleep.
  • 5. A reminder of the importance of a healthy lifestyle and regular preventive examinations.
  • 6. Encouraging to further study information about sleep and its violations to make conscious decisions.
• XI. Additional resources and links to scientific research
  • 1. Links to scientific articles, reviews and meta analyzes confirming the effectiveness and safety of various ingredients in dietary supplements for sleeping.
  • 2. References to sites of authoritative medical organizations and experts in the field of somnology.
  • 3. Links to sites of dietary supplements providing information about the composition, dosages and product quality certificates.
  • 4. References to resources providing information about sleep hygiene and relaxation techniques.
  • 5. List of literature used in the preparation of the article.

I. Understanding of sleep violations and their causes

1. The prevalence and types of sleep disorders: Sleep disorders are a common problem that affects a significant part of the population. They vary in severity and manifestations, significantly affecting the quality of life, performance and general health. Insomnia (insomnia) is the most common type, characterized by difficulties with falling asleep, maintaining sleep or early awakening. Other common disorders include obstructive sleep apnea syndrome (SOAS), restless legs (SBN), narcolepsy and circadian rhythm disorders. The prevalence of insomnia, according to various estimates, is from 10% to 30% among the adult population, increasing with age. Soas, characterized by breathing stops in a dream, affects about 4% of men and 2% of women. SBN, manifested by an insurmountable desire to move your feet, especially at rest, occurs in about 5-10% of the population. Understanding of various types of sleep disorders is crucial for the choice of suitable treatment and strategies for improving sleep.

2. Factors affecting the quality of sleep: physiological, psychological, environmental: The quality of sleep is determined by the complex interaction of physiological, psychological and environmental factors. Physiological factors include age, genetic predisposition, hormonal background and the presence of concomitant diseases. With age, there is often a change in the structure of sleep, a decrease in the deep phase and an increase in the frequency of night awakening. Psychological factors, such as stress, anxiety, depression and post -traumatic stress disorder (PTSD), have a significant impact on the quality of sleep. Chronic stress can lead to an increase in the level of cortisol, stress hormone that violates sleep. Anxiety disorders and depression are often accompanied by insomnia and other sleep disturbances. Environmental factors, such as noise, light, temperature and quality of air, also play an important role in ensuring comfortable and full sleep. Adverse environmental conditions can prevent falling asleep and lead to frequent awakening. In addition, factors such as a diet, physical activity, the use of alcohol and caffeine influence the quality of sleep.

3. When to consult a doctor and the need for diagnosis: Not all sleep disturbances require immediate seeing a doctor, but in some cases a specialist consultation is necessary. You should consult a doctor if: insomnia lasts more than a few weeks and does not improve subject to sleep hygiene rules. There are frequent stops of breathing in a dream (Soas), accompanied by loud snoring and daytime drowsiness. There is an irresistible desire to move your feet, especially at rest (SBN). Daytime drowsiness is so strong that it interferes with normal life and work. There are unusual dreams or behavioral disorders in a dream (for example, lunatism, a conversation in a dream). Various studies can be prescribed for diagnosis of sleep disturbances, such as polysonography (PSG), which is carried out in the sleep laboratory and allows you to evaluate the structure of sleep, breathing, cardiac activity and brain activity. Actigraphy (motor activity monitoring) and homemade polysography (for the diagnosis of Soas) can also be prescribed. Timely diagnosis and treatment of sleep disorders can prevent the development of serious health consequences, such as cardiovascular diseases, stroke, diabetes and depression.

II. Review of popular ingredients in sleep dietary supplements

1. Melatonin

   1. 1. The mechanism of action and the role in the regulation of circadian rhythms: Melatonin is a hormone produced by the pineal gland in the brain. Its production is regulated by the light cycle: in the dark, the level of melatonin increases, signaling the body about the occurrence of a night and the need for sleep, and when exposed to light, it decreases, contributing to awakening. Melatonin plays a key role in the regulation of circadian rhythms, internal biological watches, which control the cycle of sleep and wakefulness, as well as other physiological processes, such as the production of hormones, body temperature and blood pressure. The intake of melatonin as an additive helps synchronize circadian rhythms, especially when they are violated, for example, when changing time zones (jetlag), replaceable work or insomnia associated with a violation of the production of his own melatonin. Melatonin also has antioxidant and immunomodulating properties that can have a favorable effect on health.
   2. 2. Dosages and forms of release (tablets, capsules, sprays): Melatonin is available in various forms of release, including tablets, capsules, chewing tablets, liquid drops and sprays. The dosage of melatonin varies depending on the individual needs and goals of application. Usually the recommended dosage for adults is from 0.3 mg to 5 mg, taken 30-60 minutes before bedtime. You should start with a minimum dose (0.3-1 mg) and gradually increase it if necessary. Tablets and capsules are the most common forms of the release of melatonin, providing accurate dosage. Sprays and liquid drops allow melatonin to be absorbed faster, since it is absorbed through the mucous membrane of the oral cavity. Chewing tablets are convenient for people who have difficulty swallowing tablets. The choice of release form depends on personal preferences and convenience of application. It is important to follow the dosage recommendations and consult a doctor before taking melatonin.
   3. 3. Indications and contraindications: Melatonin is shown for use in various conditions associated with sleep disturbance, such as insomnia (difficulties with falling asleep, maintenance of sleep or early awakening). Jetlag (violation of circadian rhythms when changing time zones). Exchange work (violation of sleep and wakefulness in people working on a night shift). Sleep disorders in older people (reducing the production of their own melatonin with age). Sleep disorders in children with autistic spectrum disorders (RAS) or attention deficiency and hyperactivity disorder (ADHD). Melatonin is contraindicated in: individual intolerance to melatonin. Autoimmune diseases (due to the possible strengthening of an immune response). Pregnancy and breastfeeding (due to lack of security data). Severe diseases of the liver and kidneys. With caution, melatonin should be used for: taking anticoagulants (due to a possible increase in their action). Reception of immunosuppressants (due to a possible reduction in their effectiveness). Driving a car and performing work requiring concentration (due to possible drowsiness).
   4. 4. Possible side effects and interactions with drugs: Melatonin is usually well tolerated, but in some cases side effects can occur, such as: headache. Dizziness. Nausea. Drowsiness. Irritability. Nightmare dreams. Allergic reactions, such as skin rash, itching and Quincke’s edema, can rarely observe. Melatonin can interact with some drugs, enhancing or weakening their effect. The simultaneous administration of melatonin with: anticoagulants (warfarin, heparin) should be avoided due to a possible increase in the risk of bleeding. Antidepressants (SIOOS, TCA)-due to a possible increase in side effects. Immunosuppressants (cyclosporine, takrolimus)-due to a possible reduction in their effectiveness. Benzodiazepines (diazepam, drums)-due to a possible increase in the sedative effect. Alcohol-due to a possible increase in drowsiness and reducing cognitive functions. Before taking melatonin, it is necessary to consult a doctor, especially in the presence of chronic diseases and taking other drugs.
   5. 5. Studies of efficiency and safety: Numerous studies confirm the effectiveness and safety of melatonin in the treatment of various sleep disorders. Met-analyzes of clinical studies show that melatonin reduces the time of falling asleep, increases the total duration of sleep and improves the quality of sleep in people with insomnia. Melatonin is also effective in facilitating the symptoms of jetlag when changing time zones. Studies show that melatonin is safe for short -term use, but the long -term safety of melatonin requires further study. In general, melatonin is an effective and safe tool for improving sleep, especially with violations of circadian rhythms and insomnia, not associated with serious diseases.

2. Magnesium

   2. 1. The role of magnesium in the relaxation of muscles and the nervous system: Magnesium is an important mineral that plays a key role in more than 300 biochemical reactions in the body, including regulation of the nervous system, muscle function, maintaining healthy heart rhythm and strengthening bones. Magnesium participates in muscle relaxation, blocking the intake of calcium, which is necessary to contrive muscles. Magnesium deficiency can lead to muscle cramps, convulsions and restless legs syndrome, which violates sleep. Magnesium also plays an important role in the regulation of the nervous system, reducing the excitability of neurons and contributing to relaxation. It is involved in the synthesis of the gamma-aminomatic acid (GABA), a neurotransmitter that has a calming effect on the brain. Magnesium deficiency can lead to anxiety, irritability and insomnia. Maintaining an adequate level of magnesium in the body helps to relax the muscles and nervous system, which is necessary for healthy and full sleep.
   3. 2. Various forms of magnesium (citrate, glycinate, oxide) and their digestibility: Magnesium is available in various forms that differ in their digestibility and effect on the body. Magnesium citrate is a well -absorbed form of magnesium, which is often used to treat constipation, as it has a laxative effect. Magnesium glycinate is another well -absorbed form of magnesium, which associates with amino acid glycine, which has a calming effect on the nervous system. Magnesium oxide is a form of magnesium with low digestibility, which is often used to treat heartburn, as it neutralizes acid in the stomach. Other forms of magnesium include: magnesium taurat (associated with taurin, amino acid, useful for the heart). Magnesium tronat (penetrates through a hematoencephalic barrier and improves cognitive functions). Magnesium sulfate (English salt is used for baths and has a relaxing effect). The choice of magnesium form depends on the individual needs and goals of application. To improve sleep, it is recommended to choose well -absorbed forms of magnesium, such as citrate or glycinate.
   4. 3. Dosages and recommendations for use: The recommended daily dose of magnesium for adults is 400-420 mg for men and 310-320 mg for women. However, the need for magnesium may vary depending on age, health and level of physical activity. To improve sleep, it is recommended to take magnesium 1-2 hours before bedtime. You should start with a small dose (100-200 mg) and gradually increase it if necessary. Magnesium can be taken in the form of tablets, capsules, powder or liquid. It is important to consider that magnesium can cause a laxative effect, especially when taking high doses. When diarrhea appears, reduce the dose or choose a different form of magnesium. It is recommended to consult a doctor before taking magnesium, especially in the presence of kidney diseases or taking other drugs.
   5. 4. Indications and contraindications: Magnesium is indicated for use in various states associated with magnesium deficiency, such as: muscle cramps and convulsions. Restless legs syndrome. Insomnia. Anxiety and irritability. Stress headaches. Magnesium can also be useful for: cardiovascular diseases. Diabetes. Osteoporosis. Magnesium is contraindicated in: severe renal failure. Bradycardia (slow -hearted heart rhythm). Atrioventricular blockade. With caution, magnesium should be used in: taking antibiotics (tetracyclines, chinolons). Reception of diuretics (diuretics). Taking drugs containing calcium or iron. Before taking magnesium, it is necessary to consult a doctor, especially in the presence of chronic diseases and taking other drugs.
   6. 5. Interactions with other minerals and medicines: Magnesium can interact with other minerals and drugs, affecting their digestibility and effectiveness. Calcium can compete with magnesium for absorption in the intestines. Therefore, it is recommended to take magnesium and calcium at different times of the day. Iron can also reduce magnesium digestibility. Antibiotics (tetracycline, chinolons) can contact Magnesium in the intestines, reducing their effectiveness. It is recommended to take antibiotics 2 hours before or 4-6 hours after taking magnesium. Diuretics (diuretics) can increase the excretion of magnesium from the body. Preparations that reduce the acidity of the stomach (antacids, proton pump inhibitors) can reduce magnesium digestibility. Before taking magnesium, it is necessary to consult a doctor, especially when taking other drugs.
   7. 6. The advantages and disadvantages of each form of magnesium to improve sleep:
      • Magnesium glycinate:
        • Advantages: high bioavailability, well tolerated, does not cause diarrhea, has a calming effect due to glycine. Ideal for improving sleep and reducing anxiety.
        • Disadvantages: it can be a little more expensive than other forms of magnesium.
      • Magnesium citrate:
        • Advantages: good bioavailability, helps with constipation.
        • Disadvantages: can cause diarrhea, especially with high doses.
      • Magnesium Taurat:
        • Advantages: supports the health of the cardiovascular system, has a calming effect.
        • Disadvantages: less studied in comparison with glycinate and citrate.
      • Magnesium Treonate:
        • Advantages: improves cognitive functions, penetrates through a hematoencephalic barrier.
        • Disadvantages: expensive, can cause headache.
      • Magnesium oxide:
        • Advantages: cheap.
        • Disadvantages: low bioavailability, often causes diarrhea, not suitable for improving sleep.

3. L-theanine

   3. 1. The mechanism of action and the effect on the alpha waves of the brain: L-theanine is an amino acid contained in tea (especially in green tea), which has unique properties that affect the brain and contribute to relaxation and improvement of sleep. L-theanine penetrates through a hematoencephalic barrier and has a direct effect on the brain, increasing the level of gamma-aminobatic acid (GABA), a neurotransmitter that has a calming effect. L-theanine also increases the level of dopamine and serotonin, neurotransmitters that improve mood and reduce anxiety. One of the key mechanisms of action of L-theanine is its ability to stimulate alpha waves in the brain. Alpha waves are associated with a state of relaxation, calm and concentration. An increase in alpha waves helps to reduce stress, anxiety and improve cognitive functions. In general, L-theanine has a calming and relaxing effect on the brain, without causing drowsiness, which makes it useful to improve sleep and increase concentration.
   4. 2. Dosages and forms of release: L-theanine is available in various forms of release, including capsules, tablets, powder and chewing tablets. The recommended dosage of L-theanine for adults is 100-400 mg in