What dietary supplements help with insomnia, stress and fatigue?
Nutritional supplements are products designed to increase your daily intake of nutrients, including vitamins and minerals. Most of these supplements today are safe and offer significant health benefits, but some of them can pose various health risks, especially if taken in excess. Dietary supplements include amino acids, fatty acids, enzymes, probiotics, herbs, plants, and animal extracts. Some supplements are designed to support general health, while others are designed to help with more specific situations, such as better sleep, stress relief, and increased energy.
The Benefits of Nutritional Supplements
Under normal circumstances, most people should be able to get all the nutrients they need from a balanced diet. However, if your diet is deficient in nutrients, or if certain health conditions (such as cancer, diabetes, or chronic diarrhea) cause a deficiency, supplements can provide you with additional nutrients.
Unless there is a specific deficiency, you usually don’t need a nutritional supplement as long as you eat right and exercise regularly. Proper use of supplements is very important to avoid side effects and toxicity associated with overuse. For this reason, we recommend that you consult your physician before taking any dietary supplement.
Which food supplement for which problem?
We can briefly list the situations that may trigger the need for nutritional supplements as follows:
- You are found to be deficient (e.g. vitamin D deficiency, B12 deficiency…)
- You are at risk for a specific deficiency (for example, if you have Crohn’s disease, you are at greater risk of calcium, magnesium, zinc, iron, vitamin B12, folic acid, and vitamin D deficiencies)
- Are you following a vegan diet?
- You are not getting enough protein
- You are pregnant or want to become pregnant
- you want to gain muscle mass
- Do you want to boost your immunity?
- You are an adult
In addition to all this, you may have difficulty coping with situations such as insomnia, stress, and lack of energy due to the fact that at some times you do not adopt healthy living habits. In such cases, priority should be given to healthy living habits. In addition, the following nutritional supplements, which you can use on the advice of your doctor, may also help you.
1. Ideal Supplements for Sleep Problems
Experts say there is no strong evidence from controlled trials of supplements to address the typical problem of insomnia. However, natural supplements such as melatonin, valerian, magnesium, or chamomile tea may help some people.
- Melatonin: It is a hormone associated with sleep control. While shift work may be effective for sleep disturbance or jet lag, its typical relief for insomnia remains to be proven. It may increase the effects of warfarin (a blood thinner) and should not be used by pregnant women.
- Valerian (Valerian): This is an herb that can help improve sleep quality. It is considered safe when taken at recommended doses, but should not be used by pregnant women.
- Magnesium: Magnesium glycinate or magnesium citrate can help improve sleep quality by changing the amount of certain calming neurotransmitters. However, taking too much can cause digestive problems such as diarrhea. It can be used during pregnancy, but you should consult your doctor first.
- Daisy: Chamomile tea and supplements can help you sleep and are generally considered safe.
- Lavender: There is also limited research on the effects of lavender supplements on sleep. However, it is believed to promote good sleep due to its sedative effect.
- passion flower: Passionflower, also known as Passiflora incarnata and maypop, is a popular supplement for insomnia. Its use is generally considered safe.
2. Ideal Stress Supplements
Chronic stress can take a toll on every aspect of your health and lead to a range of problems, from headaches to type 2 diabetes and even depression. We know that strategies such as healthy eating, plenty of exercise, good sleep, and mental health help reduce stress. But another tool to consider when dealing with stress is nutritional supplements.
- Ashwagandha: There is some evidence that this herb, also called winter cherry and Indian ginseng, reduces stress and anxiety. Some studies even suggest that it may be helpful in improving sleep.
- L-theanine: It is an amino acid found in green tea. Among other benefits, it is believed to have a particularly relaxing effect. Studies have been done on stress reduction; suggest that it may be useful in improving attention, memory, and verbal abilities.
- Magnesium: It is used to regulate dozens of processes in the body, from nerve and muscle function to protein and bone synthesis. Research suggests that magnesium may be helpful for people with mild anxiety.
- Melatonin: Melatonin, a hormone produced by the pineal gland, is released when it gets dark and helps keep your internal clock on track. However, studies have shown that it also helps to reduce the anxiety levels of people who are about to have surgery.
- Rhodiola: The herb Rhodiola rosea, also known as golden root and arctic root, may be effective in treating stress symptoms and preventing chronic stress.
- Balm: Melissa has historically been known as a mild sedative and sedative, and its possible sedative effects are currently being researched. The use of lemon balm supplements is “generally recognized as safe” by the FDA.
3. Energy food supplements
As you probably know, the most effective ways to maintain energy levels are a balanced diet, regular exercise, and adequate sleep. Unfortunately, in some periods of life this is not possible. Luckily, there are many supplements you can use to boost your energy.
(We do not include ashwagandha, rhodiola, and melatonin as we explained above. However, these three supplements are thought to provide an energy boost.)
- Vitamin B12: Vitamin B12, along with other B vitamins, helps convert the food you eat into energy that your cells can use.
- Iron: The body needs iron to make hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to organs and tissues throughout the body. Without enough iron, your red blood cells cannot efficiently carry oxygen to your body tissues. This can lead to problems that make you feel tired and weak.
- CoQ10 (coenzyme): All cells in our body, especially the heart, kidneys and liver, contain coenzymes. Our cells use coenzymes to generate energy and protect against oxidative damage. When CoQ10 levels drop, the body’s cells can’t produce the energy they need to grow and stay healthy, which can contribute to fatigue.
- Creatine: Creatine is a natural compound found in red meat, pork, poultry, and fish. It acts as a fast source of energy in our body.
- Citrulline: It works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the internal muscles of the blood vessels to expand, thereby increasing circulation. This ensures that blood, oxygen and nutrients are supplied to all parts of the body. Therefore, citrulline supplementation can increase energy levels by increasing the availability of oxygen and nutrients to the body’s cells.
- Beetroot extract: Beetroot extract, also known as beetroot powder, is made from beetroot and is high in nitrates. It has the same effect on the body as citrulline (L-citrulline).
- Tyrosine: L-tyrosine is an amino acid naturally produced by your body. It is found in most high-protein foods, including chicken, eggs, and dairy products. Research shows that tyrosine supplements help increase alertness and energy levels.
- Caffeine and Theanine: Caffeine is often consumed in the form of coffee, tea, energy drinks, and sodas for its energy-boosting properties. However, many people limit or cut out caffeine entirely after an initial burst of energy due to irritability, irritability, and anxiety. But combining L-theanine with caffeine as a supplement can be an easy way to avoid these side effects.
Sources: Healthline, everyday health, webmd, medicalnewstoday.
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