The 3 Best Supplements For Stress
To properly manage stress, it is important to adopt healthy habits. Among them is the promotion of a good night’s rest. In addition, there are some supplements that can be consumed at the dietary level to improve results, and help control tension and nerves.
Anyway, any supplement must be consumed in the context of a varied and balanced diet. Otherwise it will not be able to exert a really beneficial effect.
Next, we will explain which ones you can ingest in order to improve your well-being and reduce stress.
Melatonin, a supplement to sleep better and reduce stress
Melatonin is a neurohormone secreted in the pineal gland that is responsible for regulating sleep and wake cycles. It can be consumed exogenously to cause an increase in its plasma concentration during the night, thus achieving a deeper and more restful sleep. This is evidenced by a study published in Neurological Research.
It is a substance that does not have a lethal dose 50, which is why it is considered very safe for health. It is possible to include it in the pattern in various situations. Only its combination with antidepressants should be avoided, since it could generate a feeling of drowsiness.
It should also be noted that melatonin can be used as a preventive mechanism against anxiety and depression. By promoting a good night’s rest, the risk of developing emotional disturbances is reduced, favoring personal well-being.
However, there is controversy regarding its dosage. In some countries its sale without a prescription in doses greater than 2 milligrams is prohibited. However, the best effects evidenced in scientific studies are achieved from a consumption of 5 or 10 milligrams a day.
5-HTP, a supplement to control stress
5-HTP is a metabolite of tryptophan that can be taken in supplement form to control stress levels, according to research published in the International Review of Neurobiology . On many occasions, it is used together with melatonin, since both generate a synergistic effect.
It is consumed in doses of 200 milligrams a day. In addition, it should be avoided if you are under treatment with antidepressants. In this case, it is advisable to consult your doctor first before ingesting any supplement that could intervene on the architecture of sleep or on the reuptake of serotonin.
Magnesium, the ideal supplement for recovery and rest
Finally, we make special mention of magnesium. This mineral is supplemented in the sports context to promote muscle recovery and prevent cramps. However, it is also capable of acting in favor of night rest and sleep. For this reason, it is usually marketed with melatonin in the same product.
Its regular intake helps to have a deep and restful sleep, which contributes to modulate stress levels and generate a greater sense of well-being. However, the supplement will have to be accompanied by other good habits. For example, it is advisable to go to bed early and avoid the light of the screens in the moments before sleeping.
In the same way, daily sports practice favors a correct night’s rest because fatigue favors the optimal conciliation of sleep. There will even be fewer interruptions during the night, which is beneficial for your health.
Supplements and guidelines to reduce stress
As you have seen, there are a series of supplements that can be consumed on a regular basis in order to reduce stress. They manage to improve the quality of sleep, which will help improve health and delay aging. A proper night’s rest is key to avoiding inflammation.
On the other hand, it is advisable to combine these supplements with good habits to reduce stress levels. Among them are sports practice, moderation in the use of electronic devices and a good diet.
It is also essential to promote healthy social relationships, otherwise, it is possible that episodes of anxiety and depression appear in the medium term.
