Nutritional supplements are products designed to increase our daily intake of nutrients, including vitamins and minerals. Most such supplements today are safe and offer significant health benefits, but some can pose various health risks, especially when overused. Nutritional supplements include amino acids, fatty acids, enzymes, probiotics, herbs, plants, and animal extracts. Some supplements are developed to support general health, while others are designed to help more specific situations such as good sleep, stress relief and energy boosting.
Important note: All information and recommendations in this article have been prepared for general information purposes, based on scientifically supported articles, and do not include any expert advice. The content of the page does not include items containing information on therapeutic health care. Consult your doctor for diagnosis and treatment.
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Benefits of Nutritional Supplements
Which Nutritional Supplements Are Good for Insomnia, Stress and Fatigue; Under normal circumstances, most people should be able to get all the nutrients they need by adopting a balanced diet. However, if your diet is deficient or certain health conditions (such as cancer, diabetes, or chronic diarrhea) trigger a deficiency, supplements may provide you with extra nutrients.
Unless there is a specific deficiency, you usually do not need a nutritional supplement if you are eating properly and exercising regularly. Proper use of supplements is very important to avoid the side effects and toxicities associated with overuse. For this reason, we recommend that you consult your doctor before applying any nutritional supplement.
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Situations That Will Require You to Need Nutritional Supplements
We can briefly list the situations that may cause you to need nutritional supplements as follows:
- If you have a detected deficiency (For example, vitamin D deficiency, B12 deficiency…)
- If you are at risk of a specific deficiency (For example, if you have Crohn’s disease you are at greater risk of deficiencies in calcium, magnesium, zinc, iron, vitamin B12, folate and vitamin D)
- If you follow a vegan diet
- If you’re not getting enough protein
- If you are pregnant or want to become pregnant
- If you want to gain muscle
- If you want to strengthen your immunity
- If you are an older adult
In addition to all these, you may have difficulty in coping with situations such as insomnia, stress and low energy due to not adopting healthy living habits in some periods. In such cases, the priority should be to turn to healthy living habits. In addition, the following nutritional supplements that you can consider using with the recommendation of your doctor can also help you.
Ideal Nutritional Supplements for Sleep Problems
Which Nutritional Supplements Are Good for Insomnia, Stress and Fatigue; Experts say there is no conclusive evidence from controlled studies on supplements for the typical insomnia problem. However, natural supplements such as melatonin, valerian, magnesium or chamomile tea may help some people.
Melatonin: It is a hormone related to sleep control. While shift work may be effective for sleep disturbance or jet lag, its typical insomnia relief has yet to be proven. It may increase the effect of warfarin (blood thinner) and should not be used by pregnant women.
Valerian: An herb that can help improve sleep quality. It is considered safe when taken in 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 neurotransmitters that have a calming effect. However, taking an excessive amount can cause digestive issues such as diarrhea. It can be used while pregnant, but the doctor should be consulted beforehand.
Chamomile: Chamomile tea and supplements can help you fall asleep and are generally considered safe.
Lavender: There is also limited research on the effects of lavender supplements on sleep. However, it is thought to help with good sleep due to its sedative effect.
Passionflower: Also known as Passiflora incarnata and maypop, passionflower is a popular supplement for insomnia. Its use is generally considered safe.
Ideal Nutritional Supplements to Combat Stress
Which Nutritional Supplements Are Good for Insomnia, Stress and Fatigue; Chronic stress can negatively affect every aspect of your health and contribute to a wide variety of problems, from headaches to type 2 diabetes and even depression. We know that strategies like a healthy diet, plenty of exercise, good sleep, and mental health help reduce stress. But another tool to consider in the fight against stress is nutritional supplements.
Ashwagandha: Also called winter cherry and Indian ginseng, there is some evidence linking this herb with reduced stress and anxiety. Some research even suggests that it may be helpful for improving sleep.
L-Theanine: An amino acid found in green tea. It is believed to have a particularly relaxing effect, among other benefits. Research has been done to reduce stress; suggest that it may be useful for improving focus, memory and verbal ability.
Magnesium: It is used to regulate dozens of processes in the body, from the work of nerves and muscles to the synthesis of protein and bone. Research indicates that magnesium is possibly beneficial for people with mild anxiety.
Melatonin: A hormone produced in the pineal gland, melatonin 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 will undergo surgery.
Rhodiola: Rhodiola rosea herb, also known as golden root and arctic root, can be effective in treating stress symptoms and preventing chronic stress.
Melissa: Melissa has been known historically as a mild sedative and calming agent, and its possible anti-anxiety effects are currently being investigated. The use of lemon balm supplements is “generally recognized as safe” by the FDA.
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Energizing Nutritional Supplements
Which Nutritional Supplements Are Good for Insomnia, Stress and Fatigue; The most effective ways to maintain your energy level are, as you probably know, adopting a balanced diet, exercising regularly and getting enough sleep. Unfortunately, doing these things is not possible in some periods of life. Fortunately, there are many supplements you can turn to for an energy boost.
(We do not include Ashwagandha, Rhodiola, and Melatonin as we have explained above. However, it is believed that these three supplements can 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 your lungs to organs and tissues throughout your body. Without enough iron, your red blood cells cannot effectively carry oxygen to the body’s 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 themselves from oxidative damage. When CoQ10 levels drop, body cells cannot produce the energy they need to grow and stay healthy, which can contribute to fatigue.
Creatine: Creatine is a compound found naturally in red meat, pork, poultry, and fish. It acts as a quick source of energy in our body.
Citrulline: It works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the inner muscles of the blood vessels to expand, thus increasing circulation. This ensures that blood, oxygen and nutrients get to all parts of the body. So citrulline supplements can help energy levels by increasing oxygen and nutrient availability to body cells.
Beetroot extract: Also known as Beetroot powder, beetroot extract is made from the beet vegetable and contains high amounts of nitrates. It has a similar effect in the body to 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. Studies show 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 due to its energy-boosting properties. However, many people limit or completely reject caffeine after an initial boost of energy due to irritability, irritability, and restlessness. But combining L-theanine with caffeine as a supplement may be an easy way to avoid these side effects.
