Balancing professional and personal life can generate psychological pressure, triggering anxiety attacks and the development of burnout syndrome, for example. As pointed out by the World Health Organization (WHO), the pandemic was responsible for a 25% increase in the prevalence of anxiety and depression, which was already increasing even in the years prior to the pandemic period. Furthermore, WHO reveals the very low investment by governments in mental health, only 2% of the entire health budget is used for mental health treatments and only 25% of people suffering from anxiety and depression have access to adequate treatment.

To better manage stress and anxiety, practicing physical exercise and meditation are some of the most common alternatives. In addition to dietary adjustments with the inclusion of juices, teas and other foods known for their calming properties (passion fruit, chamomile, chocolate). However, with the arrival of modernity, the scope of this search has gone beyond the boundaries of homemade recipes. New demands have emerged in the food and supplement market for relaxation products that act in more specific situations and are scientifically proven.

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WHAT SUPPLEMENTS HELP CONTROL STRESS?

Adaptogens are some of the top choices when it comes to stress management through nutrition. As mentioned in first text in the series , adaptogens allow greater resistance to stressful situations. This is because they act by regulating the formation of stress markers such as cortisol. 

Compared to the Brazilian market, international markets (North American, European and Asian) have a much larger number of products for stress management, relaxation and sleep. However, some of these ingredients are still unavailable in the Brazilian market. For example, products containing ashwagandha (Withania somnifera), saffron (Crocus sativus L.), Cannabidiol (CBD), Lemon Balm (Melissa officinalis), Kava-kava (Piper methysticum), Magnolia (Magnolia officinalis), Amur (Phellodendron amurense) both in its natural form and in standardized extracts are easily found in international markets, but far from Brazilian shelves.

Currently, a number of active ingredients, both traditional and innovative, are used in formulations for stress management, mood, sleep, and anxiety reduction. Some of them are listed below.

Active:

• melatonin
• Tryptophan
• Vitamin B1, B12
• Magnesium

Adaptogens:

• Turmeric

Teas

• Valerian
• Chamomile (Matricaria chamomilla)
• Passion fruit (Passiflora)
• Tulsi (holy basil)
• Lemongrass
• Lemon grass
• Mint,
• Green tea and etc.

HOW DO THESE COMPOUNDS ACT IN THE BODY?

Melatonin, ANVISA recently released for use the melatonin, known as the “sleep hormone”, and it is already present in most supplements in Brazil. However, the permitted dosage (0,21mg) is low compared to studies carried out with the active ingredient (between 1 and 5mg). This limitation requires the association of melatonin with other active ingredients to enhance its effects on sleep regulation. 

Tryptophan, in turn, is the precursor amino acid of both melatonin and serotonin (“happiness hormone”) and many formulations use them for sleep and stress management. Cheese, chestnuts, eggs and peas They naturally contain Tryptophan, in quantities that do not exceed 7mg per 100 grams of food.

B vitamins act as cofactors in the production of neurotransmitters such as those mentioned above, and their supplementation helps in achieving better sleep and managing stress. 

Magnesium It acts as an antioxidant of mineral origin, and acts as a cofactor in hundreds of metabolic reactions with a wide range of effects. One of the main neurological actions of magnesium is its interaction with the NMDA receptor (N-methyl-D-aspartate), which reduces the action of the glutamatergic system (the largest excitatory system in the central nervous system) and thus aids in relaxation. This mineral can be found naturally in foods such as dark green vegetables (kale, spinach), beans, green beans and nuts. However, magnesium intake falls short of daily recommendations. It is estimated that nearly 50% of the US population has below-recommended magnesium intake.o.

Adaptogens

Like all adaptogens, turmeric acts to rebalance the body in stressful situations. The large amount of antioxidant compounds, such as curcumin, acts throughout the body, fighting free radicals generated by stressful situations. Studies suggest that antioxidant action of curcumin in response to oxidative stress related to a diet rich in sugar or fat and even diabetes.

Teas

Perhaps the best-known and most widely used products for relaxation and stress relief are teas. Enjoyed all over the world, they fit into many routines and moments of daily life. Whether in the morning, after meals, before training or sleeping, hot or cold, alone or added to other drinks. Chamomile, fennel, lemon balm and passionflower teas are the favorites for calming purposes, although there are other options, as mentioned above. 

What do you know about the potential of the tea market?
Not a lot

Teas commonly contain phenolic compounds (flavonoids and catechins), which in turn have great antioxidant activity and are mainly responsible for the effect on sleep and relaxation. Apigenin, for example, found in chamomile flowers, has the ability to bind to benzodiazepine receptors. This same flavone can bind to GABA receptors  and NMDA increasing relaxation and reducing the excitatory response, since they generate depression of the central nervous system. 

Lemongrass (lemon balm or Capim santo) has considerable amounts of three compounds with relaxing properties, Myrcene, Limonene and Citral. While Limonene has a greater effect on physical relaxation, Myrcene and Citral have sedative and calming properties. For Tulsi herb (or holy basil) the main components responsible for anti-stress, calming and antioxidant activities are from the triterpene family. Studies show that daily intake of Tulsi improves stress-related symptoms by 30-39%.  For Valerian, for example, the phenolic compounds present in its composition act in a similar way to those of chamomile, binding to GABA, which is also observed for Kava (or Kava-Kava), which mainly contains lactones that also act on GABA receptors. 

Do teas and adaptogens have the same effect as medicines?

Both teas, adaptogens and active ingredients have weak or moderate calming effects. Therefore, the combination of these ingredients can provide a better feeling of relaxation and well-being.

The studies, tests and management of the aforementioned ingredients are part of our routine, when developing formulations in powder, capsule and gel formats, with a variety of these active ingredients. Combining active ingredients with a view to enhancing functionality and linking them to a format for an ideal consumption moment that boosts sales, are the challenges that our team faces every day. Thus, we are experts in supporting brands in launching more assertive and innovative products.

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