health

Goodbye sleepless nights: 5 smart food supplements

Trythophan

It is one of the eight essential amino acids, a precursor of serotonin which itself synthesizes the sleep hormone (the famous melatonin). The necessary intake of trythophan would be 200 mg / day minimum.

Where is it found, of course? In proteins (eggs, meat, fish, tofu, milk) and pulses, but in very small amounts. To optimize our chances of deriving benefits, we associate these foods with carbohydrates, which will help “capture” the amino acid.

And in tablets? In case of insomnia, 2 tablets per day of L-Trythophan 500 mg (34 € the box of 120, Super Smart).

Magnesium

It is a mineral element essential for the proper functioning of the body. It stimulates the immune system, preserves our bones, fights stress and depression. Its sedative action helps fight against insomnia.

Where is it found, of course? In legumes, dried oleaginous fruits (almonds, Brazil nuts, hazelnuts, etc.), sardines in oil, cocoa, seafood, etc.

And in tablets? It is strongly recommended to make a cure of 2 to 3 months per year, the food contributions being seldom sufficient. We take 2 tablets per day of Magnesium 400 mg, during meals (Granions de magnesium, Ea pharma, € 8.25 per box of 30 ampoules)

Vitamin D

It also plays an important role in the functioning of our body, mainly on ossification, but not only: many studies have indeed shown that in the event of a deficiency, we would be exposed to risks of cardiovascular disease, cancer. , diabetes, but also depression and sleep disorders. However, we would be 80% lacking vitamin D in winter!

Where do we find it, of course? Two thirds of the contributions are provided by the sun’s rays (hence a greater deficiency in the cold season). The remaining third, through food: fish (mackerel, tuna, sardines), butter, eggs, etc.

And in tablets? We prefer them in drops: 1 per day, to be taken on a food support (bread, yogurt…) for a month (23 € per 20 ml bottle, Vitamins D3 Plus, D.Plants).

Lithium

This trace element, best known in its medicinal form to treat bipolar disorders, is very effective in soothing anxieties, irritability and negative emotions. In short, anything that usually keeps us awake!

Where can we find it, of course? In drinking water, green vegetables, but also in meats and fish.

And in tablets? Rather in bulbs! The solution is kept under the tongue for 1 to 2 minutes before swallowing. To be taken 2 to 4 times a day, on an empty stomach or 15 minutes before meals. Lithium Oligosol (5 € the box of 28 ampoules of 2 ml).

What about melatonin?

This so-called “sleep” hormone is produced when we sleep by the pineal gland, located at the base of the brain. Its role: to inform the latter about the cycles of the day or the night. In short, she warns us that it’s time to go to bed.

Where do we find it, of course? In foods rich in tryptophan, since this amino acid is the source of its production. Another way: expose yourself as much as possible to light so that the melatonin is secreted at a higher dose in the evening.

And in tablet? That which one buys on Internet and in drugstore (Somdor type) is weakly dosed: from 2 mg, it is considered as a drug, and exclusively prescribed on prescription. In any case, it is better to talk to your doctor. It seems that we lack perspective on the effects of this hormone in the long term.

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