![]() Research shows that magnesium may be involved in stress management, particularly for people who don’t get enough magnesium in their diet. Magnesium is found mostly in nuts and seeds, green leafy vegetables, and fish. It’s involved in numerous aspects of healthy bodily function, including DNA synthesis, nerve and muscle function, and blood sugar and blood pressure regulation ( 12). Magnesium is an essential mineral that your body uses in more than 300 different biochemical reactions. However, while some Life Extension supplements are third-party tested, its Melatonin IR/XR is not. The company’s raw materials are also third-party tested. Life Extension is a trusted company that manufactures its supplements according to standards that exceed those established by the FDA. The supplement contains a total of 1.5 mg of immediate-release and extended-release melatonin, which may help you fall asleep and stay asleep through the night. If you find that you’re having trouble sleeping as a result of stress and you’re interested in trying a melatonin supplement, Life Extension IR/XR Magnesium is a great option. Melatonin is also non-habit-forming, but it’s best to start with the lowest dose possible and work up to a higher dose if necessary ( 10, 11). Though melatonin is a natural hormone, supplementing with it does not affect your body’s production of it. Randomized controlled trials have found doses as small as 0.5 mg per night to be effective ( 9). The researchers concluded that melatonin decreased the time it took people to fall asleep and increased total sleep time but did not significantly affect sleep quality as compared to a placebo ( 8). One review of 7 high quality studies involving 205 people investigated the effectiveness of melatonin for managing secondary sleep disorders, which are those that result from another condition, such as stress or depression. Some research suggests that because stress is linked to insomnia, supplementing with melatonin may help ( 6, 7). Levels of the hormone increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness ( 5). ![]() Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle. It’s also third-party tested and free of artificial sweeteners and colors. The supplement contains a clinically researched effective dose of 500 mg of R. If you’re interested in trying rhodiola, HUM Nutrition Big Chill is one of the best options. Likewise, in one small high quality study in 80 people with mild anxiety, researchers found that those who took 400 mg of rhodiola per day experienced significant improvements in stress and anxiety after 2 weeks compared with those who received no treatment ( 4). Participants’ symptoms continued to decrease throughout the study. The adaptogenic properties of rhodiola are linked to two of the herb’s potent active components: rosavin and salidroside ( 2).Ī small 8-week study involving 100 people with chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration, found that supplementing with 400 mg of rhodiola extract per day improved symptoms after just 1 week ( 3). It has long been known as an adaptogen - a natural, nontoxic herb that stimulates your body’s stress response system to increase stress resistance ( 1). Rhodiola ( Rhodiola rosea) is an herb that grows in regions of Russia and Asia. We also prioritized products that are third-party tested. Trustworthiness: We selected products from brands that are known for producing high quality supplements.Dose: We chose products that included the effective doses mentioned in research studies.In addition to ingredients, we considered the following factors when selecting products: Other types of studies can be helpful, but the data they produce is not as reliable as data from randomized controlled trials. Effectiveness: In addition, we chose only vitamins and supplements that these high quality studies have deemed effective.These are less biased than other types of studies and result in higher quality, more reliable data. Research quality: We chose supplements that have been the focus of high quality scientific studies called randomized controlled trials.To help you identify products that are worth purchasing, we first considered the types of ingredients included.Īll the ingredients featured were selected using the following criteria: ![]() There’s a lot of noise when it comes to supplements for stress.
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