Magnesium is a mineral that the body uses to regulate dozens of processes, the functioning of nerves and muscles to the synthesis of proteins and bones. Some research suggests that magnesium can relieve slight anxiety and stress, but it is limited and not conclusive.
A review of 18 studies has revealed that magnesium supplements can improve stress and anxiety levels, but also noted that the quality of evidence was poor (due to the inappropriate selection of samples, non-compliance with diagnosis, lack of placebo controls and low statistical analysis) and more, more, better designed randomized controlled trials are necessary.
Other research has revealed that magnesium offers modest advantages for stress relief, explains Bronwyn Holmes, MD, a doctor certified by the board of directors specializing in functional medicine at the Vassar Brothers Medical Center in Pleasantville, New York. But many studies are limited by the small sample sizes, short durations and formulations of variable supplements, which makes the evidence global less consistent, she says.
Dr. Holmes also notes that supplementation can be particularly beneficial for those who have known magnesium deficiency. Beyond that, it can help people with light anxiety and sleep disorders, but other studies are necessary.
Magnesium is found in whole grains and dark green leaves, low fat milk and yogurt, nuts, seeds, dry beans, legumes, some breakfast cereals and other fortified foods, and in the form of a supplement. Even so many of us do not have enough. The National Institutes of Health recommend 310 to 320 mg of magnesium per day for most women and 400 to 420 mg for men, and not more than 350 mg per day in the form of anyone for anyone.
There are different types of magnesium supplements, which are generally presented in pills, capsules, powders and gummies. You may want to consider magnesium aspartate, citrate, lactate or chloride, which are better absorbed than magnesium oxide or sulfate. Many laxatives and antacids contain magnesium, so if you take these drugs and also take supplements, make sure you do not exceed 350 mg of total magnesium per day.
Several types of drugs can interact with magnesium supplements or affect the amount of magnesium in your body, including bisphosphonates (used to treat osteoporosis), antibiotics, diuretics and inhibitors of the proton pump. Check with your health care provider before using magnesium supplements, especially if you take any of these drugs.
4. Melatonin
Melatonin, a hormone made in the pineal gland, is released after twilight, helping to keep your internal clock on the right track and start your body to sleep. Although melatonin is commonly known to help people acquiesce at night, this can also reduce anxiety levels.
A meta-analysis of 27 randomized controlled trials, including 2,319 people, found that melatonin reduced anxiety before surgery compared to placebo, and can also help relieve anxiety after surgery. The authors also concluded that melatonin can have a similar effect to benzodiazepines (sedatives) to reduce preoperative and postoperative anxiety in adults.
These studies examine limited groups of people in specific situations, explains Holmes, which makes it difficult to generalize their results to the broader population. In the end, “treatment does not work as a standard solution for chronic stress management or anxiety disorders,” explains Holmes. Instead, she says it is the most beneficial for people who have sleep problems.
Melatonin supplements are available in tablets, capsules, gummies and liquids; Most are available in doses of 1 to 10 mg.
The supplement is generally safe for most healthy people in the short term when they are taken in appropriate quantities under the supervision of a doctor, but some people should not take melatonin.
Do not use melatonin if you have an autoimmune disease, as it can stimulate immune function, can interfere with treatment and perhaps worsen certain conditions.
Melatonin can also interact with several drugs, notably anticoagulants and anti-platform drugs, anticonvulsants, blood pressure drugs, drugs for diabetes, contraceptives, immunosuppressants, drugs led by the crisis threshold, depressants of fluvoxamine (Used Dia-Scompulsive Axhile, Systems and Systems and Systems and Systems depressants and diazepams (treated with diazepram muscle spasms).
Always speak with your doctor before taking melatonin, especially if you encounter one of these health problems or take one of these drugs.
Do not drive and do not use machines within five hours of taking melatonin, because it can cause diurnal drowsiness.
5. Rhodiola
Also known as gold root and arctic roots, the Rhodiola Rosea plant grows in cold regions and high altitudes in Europe, Asia and North America.
Current research suggests that Rhodiola can have adaptogenic effects, which means that it could improve body resilience to physical and mental stress, notes a review.
But evidence of the use of Rhodiola as stress treatment is limited, Note Holmes, because most studies have a limited sample size, different preparation methods and short -term durations. As a result, she does not recommend it yet as a solution for stress.
Rhodiola is available in several types of oral supplements, such as liquid extracts, tablets, capsules, powders and divers. The supplement may be sure to use up to 12 weeks. Note that it can cause dizziness, excessive saliva production, dry mouth, headache and insomnia.
Talk to your doctor before trying Rhodiola because there is little evidence to suggest significant effects for reducing stress.
6. Lemonal balm
Lemon tree, or Melissa officinalisis a lemon scented grass which was commonly found in Europe from the 5th to the 15th century, but which is now cultivated in the world. Traditionally, it has been used as a slight sedative and soothing agent, and it is now sought after for its possible anti-annual effects, which can be due to its phytochemicals (substances found in essential plants).
Lemonaling and lemon meton extracts are “generally recognized as safe” by the FDA. The leaves of the plant are generally transformed into tea, but they can also be found in other forms, including capsules and dyes.
A systematic review and a meta-analysis have revealed that lemonying balm considerably improved anxiety and depression compared to a placebo. The randomized controlled studies cited in the journal are the ordered stallion in research, explains Sangeeta Pati, MD, an integrative medical doctor certified on the board of directors at the Orlando Regional Medical Center in Orlando, Florida, although the evidence of depression seems stronger than for anxiety.
The authors of the journal warn that there have been few clinical trials, which have all used different methods, and therefore the results of the journal must be interpreted with caution, because more high quality studies are necessary.
Another recent review on the pharmacological evidence of animal and cellular work revealed that the lemonaling balm was promising as a soothing agent, with anti-annual and antidepressive properties, but the authors note that more robust randomized randomized trials using lemon balm are necessary.
Overall, Dr. Pati recommend lemon trees as a potential and complementary approach for generally healthy people. But lemon tree can interact with sedatives, thyroid drugs and HIV drugs. Talk to your doctor before trying lime, especially if you take one of these drugs.
There is not much research concerning the safety of the baugle during pregnancy and breastfeeding, many experts recommend escaping from the supplement during these periods.
7. Valerian
Also commonly called garden heliotrope or all soup, Valerian, or Pharmacyis a grass that grows in Europe, Asia and North America. It is known for its soothing effects and is commonly used as a food supplement for insomnia, anxiety and other conditions, including depression.
Valérian extracts and dyes are sold in alcohol or alcohol -free bases. Valerian powder is also available in capsules and tablets of tablets and as a tea.
Although there are not enough high -quality studies involving people to draw conclusions to find out if Valerian can be effective as sleeping or to relieve anxiety or depression, there is preliminary research on this subject that suggests potential health benefits.
A small recent clinical trial of 39 patients receiving hemodialysis, treatment of renal failure, revealed that the Valérian considerably improved sleep quality and symptoms of anxiety and depression in these patients. But the authors note that additional research is necessary.
Skates agree, noting that although the results of this study may seem promising, more scale tests are necessary and that the group of this particular test was very specific. Overall, she says that Valerian can be a good option for those who experience stress, although data is stronger for other supplements, such as lemon balm.
Research suggests that Valerian is generally safe for short -term use by most adults, in typical doses. But the safety of a longer term use is not well studied. It can also have an effect inducing sleep and should not be taken with alcohol or sedatives.
Side effects, including headaches, stomach aches, excitability, heart problems, discomfort and even insomnia have been reported. Talk to your doctor before taking Valérian or any other stress supplement.
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