Dietary supplements to improve mood and reduce stress in women: complete guidance
Section 1: Understanding female mood and stress
1.1 Hormonal factors:
Female mood and exposure to stress are closely related to hormonal vibrations. The menstrual cycle, pregnancy, postpartum period and menopause are characterized by significant changes in estrogen levels, progesterone and other hormones that affect neurotransmitters, such as serotonin and dopamine, which play a key role in mood regulation.
- Menstrual cycle: Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDR) are vivid examples of the influence of hormones on the mood. A decrease in the level of estrogen and progesterone in the second half of the cycle can cause irritability, anxiety, depression, mood swings and increased sensitivity to stress. Changes in the levels of all -pregent, progesterone metabolite, can also play a role.
- Pregnancy: During pregnancy, there is a significant increase in the level of estrogen and progesterone. Although many women feel emotionally stable during this period, some experience mood swings, anxiety and depression, especially in the first and third trimesters. Physical changes, fatigue and fears for the health of the child also contribute to stress.
- Postpartum period: After childbirth, there is a sharp drop in estrogen and progesterone, which can lead to postpartum depression or postpartum spleen. The lack of sleep, care for newborn, hormonal changes and adaptation to a new role are the main factors of stress during this period.
- Menopause: Menopause is characterized by a gradual decrease in estrogen and progesterone levels. These hormonal changes can cause ebbs, night sweating, insomnia, dry vagina and mood changes, including depression, anxiety and irritability. A decrease in cognitive functions can also affect emotional well -being.
1.2 lifestyle factors:
In addition to hormones, a lifestyle has a significant impact on the mood and stress in women.
- Diet: Unstable nutrition, a shortage of nutrients, the use of a large number of processed products, sugar and caffeine can adversely affect the mood. The deficiency of vitamins of group B, vitamin D, magnesium and iron can contribute to the development of depression and anxiety.
- Physical activity: The lack of physical activity is associated with an increased risk of depression and anxiety. Regular physical exercises stimulate the production of endorphins, neurotransmitters with an antidepressant and soothing effect.
- Dream: The lack of sleep or poor -quality sleep can worsen the mood, increase irritability and reduce stress resistance. Compliance with the sleep regime, creating comfortable sleep conditions and stress before bedtime are important to maintain mental health.
- Stress: Chronic stress caused by work, relationships, financial problems or other factors can lead to depletion of the body and negatively affect the mood. The development of stress management skills, such as meditation, yoga and breathing exercises, is important.
- Social support: The lack of social support, isolation and loneliness can contribute to the development of depression and anxiety. Maintaining strong social ties, participation in social events and seeking help from friends and family are important for emotional well -being.
1.3 Psychological factors:
Psychological factors, such as perfectionism, low self -esteem, negative thoughts and traumatic experiences, can also affect the mood and stress in women.
- Perfectionism: The desire for perfection can lead to a constant feeling of dissatisfaction, anxiety and depression. It is important to learn how to accept yourself as it is, and set realistic goals.
- Low self-esteem: Negative perception of oneself, unbelief in their strength and constant self -criticism can contribute to the development of depression and anxiety. Work on increasing self -esteem, the adoption of their strengths and weaknesses are important for emotional well -being.
- Negative thoughts: Constant negative thoughts, pessimism and a tendency to dramatize events can worsen the mood and increase the level of stress. Education of cognitive therapy techniques, allowing to identify and change negative thoughts, can be useful.
- Traumatic experiences: The experienced injuries, such as violence, the loss of a loved one or an accident, can have a long -term effect on mental health and contribute to the development of depression, anxiety and post -traumatic stress disorder (PTSD). Application for professional help to a psychologist or psychiatrist may be necessary to overcome the consequences of injury.
Section 2: dietary supplements that support mood and reduce stress
2.1 Vitamins:
- Vitamin D: Vitamin D deficiency is associated with an increased risk of depression and anxiety. Vitamin D plays an important role in the regulation of neurotransmitters, such as serotonin, and has anti -inflammatory properties. The recommended daily dose of vitamin D varies depending on the age, lifestyle and health status. A blood test can help determine the level of vitamin D and choose the optimal dose.
- The mechanism of action: Vitamin D interacts with vitamin D (VDR) receptors in the brain, affecting the production and functioning of neurotransmitters. It also has an anti -inflammatory effect, which can help improve mood.
- Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU. However, with vitamin D deficiency, the doctor may prescribe a higher dose.
- Side effects: When taking high doses of vitamin D, side effects can occur, such as nausea, vomiting, constipation and weakness.
- Contraindications: Hypercalcemia, hypervitaminosis D, sarcoidosis, tuberculosis.
- B vitamins B: Vitamins of group B, especially B12, B6 and folic acid, play an important role in the work of the nervous system and the development of neurotransmitters. B vitamins deficiency can contribute to the development of depression, anxiety and fatigue.
- Vitamin B12: It is necessary for the formation of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to neurological problems, including depression and anxiety.
- The mechanism of action: Vitamin B12 is involved in the metabolism of homocysteine, amino acids, the high level of which is associated with depression.
- Dosage: The recommended daily dose of vitamin B12 is 2.4 μg. People who adhere to a vegetarian or vegan diet may require additional intake of vitamin B12.
- Side effects: Rarely, but allergic reactions are possible.
- Contraindications: There are no significant contraindications.
- Vitamin B6: Participates in the synthesis of serotonin, dopamine and GABA, neurotransmitters that regulate the mood.
- The mechanism of action: Vitamin B6 is a cofactor of enzymes involved in the synthesis of neurotransmitters.
- Dosage: The recommended daily dose of vitamin B6 is 1.3-1.7 mg.
- Side effects: When taking high doses of vitamin B6, neurological problems can occur, such as tingling and numbness in the limbs.
- Contraindications: Reception of levodopa (medicines for Parkinson’s disease).
- Folic acid (vitamin B9): Important for the formation of new cells, including nervous. Folic acid deficiency is associated with an increased risk of depression.
- The mechanism of action: Folic acid is involved in the metabolism of serotonin, dopamine and norepinephrine.
- Dosage: The recommended daily dose of folic acid is 400 mcg. Pregnant women are recommended to take 600 μg of folic acid per day to prevent defects in the nerve tube in the fetus.
- Side effects: Rarely, but allergic reactions are possible.
- Contraindications: There are no significant contraindications.
- Vitamin B12: It is necessary for the formation of myelin, the protective membrane of the nerve fibers. Vitamin B12 deficiency can lead to neurological problems, including depression and anxiety.
2.2 minerals:
- Magnesium: Magnesium plays an important role in the work of the nervous system and muscles. Magnesium deficiency can cause anxiety, irritability, insomnia and depression.
- The mechanism of action: Magnesium regulates the activity of the GABA, neurotransmitter, which has a calming effect. He also participates in the regulation of the level of cortisol, stress hormone.
- Dosage: The recommended daily dose of magnesium for women is 310-320 mg.
- Side effects: When taking high doses of magnesium, side effects can occur, such as diarrhea.
- Contraindications: Severe renal failure, miastenia gravis.
- Iron: Iron deficiency can lead to anemia, fatigue, weakness and depression. Women are more susceptible to iron deficiency due to menstruation and pregnancy.
- The mechanism of action: Iron is necessary for the formation of hemoglobin, protein that carries oxygen to tissue, including the brain. Oxygen deficiency in the brain can lead to fatigue, irritability and depression.
- Dosage: The recommended daily dose of iron for women is 18 mg. Pregnant women are recommended to take 27 mg of iron per day.
- Side effects: When taking iron preparations, side effects can occur, such as constipation, nausea and abdominal pain.
- Contraindications: Hemochromatosis, hemosiderosis.
- Zinc: Zinc is involved in the work of more than 300 enzymes in the body, including enzymes involved in the synthesis of neurotransmitters. Zinc deficiency can lead to depression, anxiety and a decrease in cognitive functions.
- The mechanism of action: Zinc regulates the activity of GABA and glutamate, neurotransmitters, playing an important role in the regulation of mood.
- Dosage: The recommended daily zinc dose for women is 8 mg.
- Side effects: When taking high doses of zinc, side effects can occur, such as nausea, vomiting and abdominal pain.
- Contraindications: There are no significant contraindications.
2.3 amino acids:
- L-triptophan: L-tripthophanes is the predecessor of serotonin, neurotransmitter, which regulates mood, sleep and appetite. Reception of L-tripteophanes can help improve mood, reduce anxiety and improve sleep.
- The mechanism of action: L-tripthophanes is converted into 5-hydroxyrypthophanes (5-HTP), which is then converted into serotonin.
- Dosage: The recommended dose of L-tripteophan is 500-2000 mg per day.
- Side effects: When taking L-ectophanes, side effects can occur, such as nausea, drowsiness and dizziness.
- Contraindications: Reception of MAO and SIOS inhibitors (antidepressants).
- L-tyrosin: L-tyrosine is the predecessor of dopamine and norepinephrine, neurotransmitters that regulate mood, motivation and concentration. Reception of L-tyrosine can help improve mood, increase energy and improve cognitive functions.
- The mechanism of action: L-tyrosine is converted into L-Dof, which is then converted into dopamine and norepinephrine.
- Dosage: The recommended dose of L-tyrosine is 500-1500 mg per day.
- Side effects: When taking L-tyrosine, side effects can occur, such as anxiety, insomnia and headache.
- Contraindications: Hyperthyroidism, taking Mao inhibitors.
- Gamk (gamma-aminobral acid): GABA is the main brake neurotransmitter in the brain. Reception of the GABA can help reduce anxiety, improve sleep and relax.
- The mechanism of action: The GABA is associated with the GABA receptors in the brain, which leads to a decrease in the excitability of neurons.
- Dosage: The recommended dose of the GABA is 500-3000 mg per day.
- Side effects: When taking the GABA, side effects can occur, such as drowsiness and dizziness.
- Contraindications: Pregnancy and breastfeeding.
2.4 herbs and plant extracts:
- St. John’s wort (Hypericum Perforatum): St. John’s wort is a famous herbal remedy for the treatment of depression. It contains hypericin and hype