Natural dietary supplements to reduce stress in men

Natural dietary supplements to reduce stress in men: Complete leadership

Stress: Modern Beach for Male Health

Stress, in its chronic form, has long ceased to be just an unpleasant sensation. He became a serious threat to the physical and mental well -being of a modern man. Continuous pressure at work, financial difficulties, problems in relations, social obligations — all this creates a stable background of increased anxiety and tension, which can lead to a number of serious health problems. Cardiovascular diseases, sleep disturbances, weakening of immunity, digestive problems, depression and alarming disorders are only some of the consequences of chronic stress.

Men, due to the prevailing social attitudes, are often inclined to ignore the symptoms of stress or drown them out bad habits, such as alcohol abuse or smoking. However, there are many natural ways to control stress, including the use of biologically active additives (dietary supplements). It is important to understand that dietary supplements are not a magic tablet, and their effectiveness increases with an integrated approach, including healthy nutrition, physical activity, sufficient sleep and relaxation technique.

Important! Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or you take medications. Self -medication can be dangerous for your health.

Adaptogens group: natural support in the fight against stress

Adaptogens are a group of natural substances that help the body adapt to stress and increase resistance to various stress factors, both physical and emotional. They act, modulating the hormonal system, in particular, the hypothalamus-pituitary system (GGN), which plays a key role in the reaction of the body to stress.

• Rhodiola pink (Rhodiola rosea):

  Rhodiola pink is one of the most popular and well -studied adaptogens. It grows in the cold regions of the world and is traditionally used to increase energy, improve mental performance and reduce fatigue.

  • The mechanism of action: Rhodiola affects the level of neurotransmitters in the brain, such as serotonin, dopamine and norepinephrine, which play an important role in regulating mood, motivation and cognitive functions. It also helps to reduce the level of cortisol, stress hormone, and increases the level of ATP, the main source of energy in cells.
  • Useful properties:
    • Reducing fatigue and increasing energy.
    • Improving concentration and memory.
    • Reducing the level of stress and anxiety.
    • Increased physical endurance.
    • Improving mood.
  • Recommendations for use: It is usually recommended to take 200-600 mg of Rhodiola Pink Extract per day, divided into two doses. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
  • Side effects and contraindications: Rhodiola is pink, as a rule, well tolerated. Possible side effects include insomnia, nervousness and irritability. Contraindications: pregnancy, breastfeeding, bipolar disorder, autoimmune diseases.

• Ashwaganda (withania somnifera):

  Ashvaganda is a powerful adaptogen used in Ayurvedic medicine for millennia. She is known for her soothing and rejuvenating properties.

  • The mechanism of action: Ashvaganda helps regulate the level of cortisol, reducing it during stress and maintaining a stable level of thyroid hormones. It also has antioxidant and anti -inflammatory properties.
  • Useful properties:
    • Reducing the level of stress and anxiety.
    • Improving sleep.
    • Improving the level of energy and endurance.
    • Support for thyroid health.
    • Improving cognitive functions.
    • Strengthening immunity.
  • Recommendations for use: It is usually recommended to take 300-500 mg of ashvaganda extract per day. There are various forms of ashvaganda, such as the root extract, root powder and KSM-66 (patented extract).
  • Side effects and contraindications: Ashvaganda, as a rule, is well tolerated. Possible side effects include drowsiness, stomach disorder and diarrhea. Contraindications: pregnancy, breastfeeding, autoimmune diseases, thyroid diseases (it is necessary to consult a doctor).

• Eleutherococcus (Eleutherococcus Senticosus):

  Eleutherococcus, also known as the Siberian ginseng, is an adaptogen that has stimulating and immunomodulating properties.

  • The mechanism of action: Eleutherococcus increases the body’s resistance to various stress factors, such as physical activity, mental strain and the effect of adverse environmental factors. It also stimulates the immune system and increases the level of energy.
  • Useful properties:
    • Improving physical and mental performance.
    • Strengthening immunity.
    • Reducing fatigue.
    • Improving concentration and memory.
    • Increasing stress resistance.
  • Recommendations for use: It is usually recommended to take 100-300 mg of Eleutherococcus extract per day.
  • Side effects and contraindications: Eleutherococcus, as a rule, is well tolerated. Possible side effects include insomnia, nervousness and increase in blood pressure. Contraindications: hypertension, insomnia, acute infectious diseases, pregnancy, breastfeeding.

• Holy Basil (Ocimum Sanctum, Tulsi):

  The Holy Basil, also known as Tulsey, is a sacred plant in Hinduism, which has adaptogenic, antioxidant and anti -inflammatory properties.

  • The mechanism of action: The holy basil helps to regulate the level of cortisol, reduces anxiety level and improves mood. It also has antioxidant properties, protecting the cells from damage to free radicals.
  • Useful properties:
    • Reducing the level of stress and anxiety.
    • Improving mood.
    • Strengthening immunity.
    • Protection against free radicals.
    • Improving cognitive functions.
  • Recommendations for use: It is usually recommended to take 300-500 mg of the Holy Basil Extract per day.
  • Side effects and contraindications: The holy basil, as a rule, is well tolerated. Possible side effects include stomach disorder and a decrease in blood sugar. Contraindications: pregnancy, breastfeeding, taking drugs that thinning blood, hypoglycemia.

Magnesium: Mineral of calm and relaxation

Magnesium is a vital mineral that is involved in hundreds of biochemical reactions in the body. It plays a key role in the regulation of the nervous system, muscle function and stress level. Magnesium deficiency can lead to increased anxiety, irritability, muscle cramps, headaches and sleep disturbances.

• The mechanism of action: Magnesium helps to regulate the activity of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect. It also helps to relax muscles and reduce nervous tension.
• Useful properties:
  • Reducing the level of stress and anxiety.
  • Improving sleep.
  • Muscle relaxation.
  • Reducing headaches.
  • Support for the health of the cardiovascular system.
• Recommendations for use: The recommended daily dose of magnesium for men is 400-420 mg. There are various forms of magnesium, such as magnesium citrate, magnesium glycine, magnesium tronate and magnesium oxide. Magnesium glycinate and magnesium tronate are better absorbed and less often cause stomach disorder.
• Side effects and contraindications: Magnesium, as a rule, is well tolerated. High doses can cause diarrhea. Contraindications: renal failure, bradycardia.

L-dean: amino acid for calm and concentration

L-theanine is an amino acid that is contained in tea leaves (Camellia sinensis). It has soothing properties and helps relax without drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain that play an important role in regulating mood, relaxation and cognitive functions. It also increases alpha wave activity in the brain, which is associated with a state of relaxed vigor.
• Useful properties:
  • Reducing the level of stress and anxiety.
  • Improving concentration and attention.
  • Relaxation without drowsiness.
  • Improving the quality of sleep.
• Recommendations for use: It is usually recommended to take 100-200 mg of L-theanine per day.
• Side effects and contraindications: L-theanine, as a rule, is well tolerated. Possible side effects are rare. Contraindications: pregnancy, breastfeeding.

B vitamins B: Support for the nervous system and energy

B vitamins play an important role in the functioning of the nervous system and energy exchange. B vitamins deficiency can lead to increased anxiety, irritability, fatigue and depression.

• The mechanism of action: B vitamins are involved in the synthesis of neurotransmitters, such as serotonin, dopamine and GABK, which play an important role in regulating mood and stress. They also participate in the metabolism of carbohydrates, fats and proteins, providing the body with energy.
• Useful properties:
  • Reducing the level of stress and anxiety.
  • Improving mood.
  • Increasing energy level.
  • Support for the health of the nervous system.
• Recommendations for use: It is recommended to take a complex of B vitamins containing all eight vitamins of group B (B1, B2, B3, B5, B6, B7, B9, B12).
• Side effects and contraindications: B vitamins are usually tolerated well. High doses of some vitamins of group B can cause side effects, such as redness of the skin (niacin) and nervous excitement (vitamin B6). Contraindications: individual intolerance.

Gaba (Gaba): The Main Brake Neurotransmitter

GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It helps to reduce nervous excitement, relax and improve sleep.

• The mechanism of action: The GABA is associated with the gamut receptors in the brain, reducing the activity of neurons and causing a soothing effect.
• Useful properties:
  • Reducing the level of stress and anxiety.
  • Improving sleep.
  • Muscle relaxation.
• Recommendations for use: It is usually recommended to take 500-1000 mg of the GABA before bedtime. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
• Side effects and contraindications: GABA, as a rule, is well tolerated. Possible side effects include drowsiness, dizziness and stomach disorder. Contraindications: pregnancy, breastfeeding, taking sedatives.

Melatonin: Sleep hormone and circadian rhythm regulator

Melatonin is a hormone that is produced by the pineal gland in the brain and regulates circus rhythms, including the sleeping cycle.

• The mechanism of action: Melatonin signals the body about the occurrence of darkness, causing drowsiness and reducing body temperature. It also has antioxidant properties.
• Useful properties:
  • Improving sleep.
  • Reducing anxiety associated with sleep disturbance.
  • Regulation of circadian rhythms.
• Recommendations for use: It is usually recommended to take 0.5-5 mg of melatonin before bedtime. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
• Side effects and contraindications: Melatonin, as a rule, is well tolerated. Possible side effects include drowsiness, headache and dizziness. Contraindications: pregnancy, breastfeeding, autoimmune diseases.

5-HTP (5-Hydroxryptophan): Precursor Serotonina

5-HTP is an amino acid that is a precursor of serotonin, neurotransmitter, which plays an important role in the regulation of mood, sleep and appetite.

• The mechanism of action: 5-HTP turns into serotonin in the brain, increasing its level.
• Useful properties:
  • Improving mood.
  • Reducing anxiety and depression.
  • Improving sleep.
  • Decrease in appetite.
• Recommendations for use: It is usually recommended to take 50-100 mg 5-HTP per day, divided into two doses. It is important to start with a low dose and gradually increase it in order to evaluate tolerance.
• Side effects and contraindications: 5-HTP can cause side effects, such as nausea, diarrhea and stomach disorder. Contraindications: pregnancy, breastfeeding, taking antidepressants, serotonin syndrome. Important! 5-HTP cannot be taken simultaneously with antidepressants without consulting a doctor.

Herbs with a soothing effect:

• Valeriana Officinalis):

  Valerian is a grass known for its soothing and sleeping pills. It helps to reduce nervous excitement, relax and improve sleep.

  • Recommendations for use: It is usually recommended to take 400-600 mg of valerian extract before bedtime.

• Melissa Officinalis):

  Melissa is a grass with lemon aroma, which has sedative and antiviral properties. It helps to reduce stress and anxiety, improve mood and sleep.

  • Recommendations for use: It is usually recommended to take 300-600 mg of lemon balm extract per day.

• Chamomile (Matricaria Chamomilla):

  Chamomile is grass with a soft, soothing effect. It helps to reduce anxiety, relax and improve sleep.

  • Recommendations for use: It is usually recommended to drink chamomile tea before bedtime.

Omega-3 fatty acids: brain support and mood

Omega-3 fatty acids, such as EPA (eicosapentaenic acid) and DHA (preshase acid), are indispensable fats that are important for the health of the brain and mood regulation.

• The mechanism of action: Omega-3 fatty acids support the health of cell membranes in the brain, improve the transmission of nerve impulses and reduce inflammation.
• Useful properties:
  • Improving mood.
  • Reducing anxiety and depression.
  • Support for cognitive functions.
• Recommendations for use: It is recommended to take 1-2 grams EPA and DHA per day. The best sources of Omega-3 fatty acids are fatty fish (salmon, tuna, sardines) and fish oil.
• Side effects and contraindications: Omega-3 fatty acids, as a rule, are well tolerated. High doses can cause stomach disorder and blood thinning. Contraindications: taking drugs that thin the blood.

Probiotics: intestinal health and mental well -being

The connection between the intestines and the brain, known as the axis of the «intestines-mozg», plays an important role in the regulation of mood, stress and cognitive functions. Probiotics, beneficial bacteria that live in the intestines can have a positive effect on mental health.

• The mechanism of action: Probiotics improve the composition of the intestinal microbiota, reduce inflammation and affect the production of neurotransmitters in the intestines, which can affect the function of the brain.
• Useful properties:
  • Improving mood.
  • Reducing anxiety and depression.
  • Strengthening immunity.
  • Improving digestion.
• Recommendations for use: It is recommended to take probiotics containing various bacteria strains, such as Lactobacillus and Bifidobacterium.
• Side effects and contraindications: Probiotics, as a rule, are well tolerated. Possible side effects include stomach disorder and bloating. Contraindications: severe diseases of the immune system.

Practical tips on the use of dietary supplements to reduce stress:

1. Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any chronic diseases or you take medications.
2. Start with a low dose: Start taking dietary supplements and gradually increase it to evaluate tolerance.
3. Pay attention to the quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of the product.
4. Follow the reception mode: Take dietary supplements in accordance with the instructions and recommendations of the doctor.
5. Do not wait for instant results: The effect of taking dietary supplements may not appear immediately, but after a few weeks or months.
6. Combine dietary supplements with a healthy lifestyle: Bades are not a magic tablet. To achieve the maximum effect, combine them with proper nutrition, physical activity, sufficient sleep and relaxation techniques.
7. Track your feelings: Keep a diary in which note your sensations and changes in the state after receiving dietary supplements. This will help you determine which dietary supplements are suitable for you and which are not.
8. Be patient and persistent: The search for the optimal solution to reduce stress can take some time. Do not despair if the first attempts did not bring the desired result.

It is important to remember: Bades are not replacing drugs. If you suffer from serious mental disorders, such as depression or anxious disorder, you must consult a doctor. Bades can be useful as additional support, but should not replace the main treatment.

Conclusion:

Natural dietary supplements can be an effective tool in combating stress in men. Adaptogens, magnesium, L-theanine, vitamins of group B, GABA, melatonin, 5-HTP, herbs with a soothing effect, Omega-3 fatty acids and probiotics-all these substances can help reduce stress, improve mood, sleep and cognitive functions. It is important to remember that dietary supplements are not a panacea, and their effectiveness increases with an integrated approach, including a healthy lifestyle and consultation with a doctor. Invest in your health and well -being, and you can successfully cope with stress and live a full life.