Supplements That Keep Anxiety And Insomnia At Bay
Having sleepless nights? Anxiety affecting your social interactions? These supplements can help!
Anxious individuals frequently struggle to fall or stay asleep. Constantly tossing and turning at night is a typical result of a mind that won’t relax. Anxiety treatment requires a multifaceted strategy. Ensuring patients take the correct supplements is an important part of treatment.
Melatonin
Melatonin helps reduce stress because it improves sleep, which in turn improves mood. Although it’s generally safe to use as a supplement, it may have some uncomfortable side effects like – headaches, temporary sensations of sadness, dizziness, and irritability.
Is it effective?
Studies have shown that melatonin helps promote normal sleep cycles. In a single tiny trial, the supplement was found to have a profound effect on sleep, behavioural issues, sadness, and anxiety in the elderly. Another study found that melatonin significantly enhanced the quality of sleep in people over the age of 50 who had insomnia.
Magnesium
For your muscles and nerves to work correctly, you need the mineral magnesium. Data from the 2005-2006 National Health and Nutrition Examination Survey (NHANES) indicated that most people consume less magnesium than they should; this is true even though most persons who eat a balanced diet obtain adequate magnesium. Although the supplement is considered safe, it may cause some people to experience nausea and stomach issues. High dosages have a minimal chance of causing cardiac rhythm disturbances and hypotension.
Is it effective?
Since magnesium aids in relaxing, a lack of it might increase the adverse effects of stress on the body. Furthermore, research suggests magnesium can be a valuable aspect of depression treatment, and it seems to play a vital role in the hormonal axis and control of the stress response.
Infusion of Root of the Valerian Plant
Traditionally, valerian has been used to alleviate sleeplessness, nervousness, and stress. It is safe for most people, but the long-term consequences are unclear. Some people, especially those who take greater dosages, have short-term adverse effects, including headaches and morning drowsiness.
Is it effective?
Preliminary studies suggest it has the potential to help lower stress-related variables, including blood pressure and heart rate.
Vitamin B Complex
Vitamin B-complex includes all of the necessary water-soluble vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid, and the cobalamins (B12). Cellular metabolism relies heavily on the B vitamins. B12 deficiency is uncommon in healthy individuals. However, it can occur due to a vegan diet or an immunological illness like lupus.
Is it effective?
There is some evidence linking B-complex vitamins to elevated mood.
Phosphatidylserine
Phosphatidylserine (PS) is a phospholipid produced endogenously in the body and helps keep nerve and brain cells healthy. Taking a supplement is generally safe for adults and children, but high dosages, significantly more than 300 milligrams, might induce adverse effects such as sleeplessness and stomach distress.
Is it effective?
Preliminary data suggest that combining soy-based PS with lecithin may reduce the body’s stress response.
