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Food Supplements that Promote Relaxation: A Guide to Natural Calm

In today’s fast-paced world, high-stress world, stress and anxiety can feel like constant companions. 

While lifestyle changes like regular exercise, mindfulness, and a balanced diet play key roles in managing stress, supplements can be a helpful support for relaxation. 

Here, we’ll explore a selection of supplements that are known for promoting calm, reducing stress, and aiding relaxation. 

Always remember to consult your healthcare professionals before starting new supplements, especially if you’re on medication or have underlying health conditions.

1. Magnesium

Magnesium is often called the “relaxation mineral.” It plays a crucial role in muscle relaxation, nerve function, and mood regulation. Deficiencies in magnesium are linked to increased stress and anxiety, as well as poor sleep quality. Magnesium supplements, particularly magnesium glycinate or citrate, can help ease muscle tension, promote calm, and improve sleep quality. Magnesium is available in powders, capsules, and topical forms, such as creams or sprays.

2. L-Theanine

L-theanine is an amino acid primarily found in green tea. It’s known for its unique ability to promote relaxation without causing drowsiness. L-theanine works by increasing the production of calming neurotransmitters, like GABA, serotonin, and dopamine. It’s ideal for moments when you need to stay alert while feeling calm, making it a great choice for work or study. You can find L-theanine in capsule form or simply enjoy a cup of green tea.

3. Ashwagandha

Ashwagandha, an adaptogenic herb traditionally used in Ayurvedic medicine, is celebrated for its stress-reducing properties. Adaptogens help the body adapt to stress by balancing the hormones responsible for the stress response. Research has shown that ashwagandha can reduce cortisol levels and improve resilience to stress. It’s typically available as a powder or in capsule form, making it easy to add to smoothies or take with meals.

4. Valerian Root

Valerian root has been used as a natural sedative for centuries. Known for its calming effect, it can help ease anxiety and promote better sleep, especially if you struggle with occasional insomnia. Valerian root works by increasing GABA levels in the brain, which can produce a calming effect. While it’s commonly found in teas, you can also take valerian root in capsule or tincture form. Note that valerian may have a strong odour, but many people find it effective for winding down before bed.

5. Passionflower

Passionflower is another herb that has long been associated with anxiety relief and relaxation. Like valerian root, it increases GABA levels, helping to calm the nervous system. Passionflower is particularly helpful for people dealing with mild anxiety or experiencing stress-related sleep issues. You can find passionflower in capsule form, tinctures, and teas.

6. CBD Oil (Cannabidiol)

CBD oil, derived from the hemp plant, has gained popularity for its relaxing effects without the psychoactive component (THC). CBD is thought to interact with the endocannabinoid system, helping to regulate mood and reduce anxiety. Research suggests that CBD can promote a sense of calm and ease mild anxiety, making it a favourite among those looking for natural ways to relax. It’s available as oil, capsules, or gummies, but quality and strength vary, so it’s essential to choose a reputable brand.

7. Lemon Balm

Lemon balm, a member of the mint family, has been used since medieval times to reduce stress and promote relaxation. Known for its mildly sedative effects, lemon balm is commonly used to ease nervous tension and restlessness. It’s available as a tea, tincture, or capsule, and pairs well with other calming herbs like valerian or passionflower. Many people enjoy lemon balm tea as part of an evening wind-down routine.

8. B Vitamins

The B vitamin group plays a vital role in energy production and maintaining a balanced mood. Specifically, vitamins B6, B9 (folic acid), and B12 are known for supporting healthy brain function and regulating neurotransmitters that affect mood. Low levels of B vitamins, particularly B12, have been linked to anxiety and mood disorders. A B-complex supplement can help restore balance, especially during times of heightened stress.

9. 5-HTP (5-Hydroxytryptophan)

5-HTP is a naturally occurring amino acid that the body uses to produce serotonin, the neurotransmitter associated with mood regulation and relaxation. Taking 5-HTP can help increase serotonin levels, which may improve mood and promote better sleep. It’s especially helpful for people experiencing anxiety or sleep issues related to low serotonin. However, it’s important to speak with a healthcare professional before taking 5-HTP, especially if you’re on antidepressants, as it can interact with medications.

Tips for Choosing Supplements Safely

While supplements can support relaxation, they’re not a replacement for other self-care practices or professional treatment if needed. Here are a few tips to keep in mind:

Quality matters: Always buy supplements from reputable brands to ensure they’re free from contaminants and meet quality standards.

Start low and slow: Especially with herbal supplements, begin with a lower dose and see how your body responds.

Check for interactions: Some supplements can interact with medications, so consult a healthcare professional before adding new ones to your regimen.

In Summary

Whether you’re looking to manage daily stress, improve sleep, or simply feel calmer, there are a range of natural supplements that may help. Magnesium, L-theanine, ashwagandha, and others mentioned here offer gentle ways to support your body’s relaxation pathways. Combined with healthy lifestyle habits, they can contribute to a more peaceful state of mind and enhance your overall well-being.

And do stay as relaxed as you can!

Discover the World of Whisky: London's New Whisky Event. Just in time for Christmas gifting!

An utterly brand-new immersive whisky event comes to London showcasing award winning distilleries from around the world launching 15 November 2024, Spitalfields, East London.

This inaugural event, hosted by the prestigious IWSC (The International Wine and Spirits Competition), invites whisky enthusiasts and curious newcomers alike to indulge in a global tasting adventure featuring award-winning distilleries from all over the globe.

Get ready to sip and savour exceptional whiskies from in excess of ten countries, including iconic regions including Scotland, USA, Japan, New Zealand, South Africa, Taiwan, Sweden, Finland, and India.

Event Details:

• When: Friday, November 15 and Saturday, November 16, 2024

• Time: Doors open from 14:00 - 20:00, Friday and 13:00 - 19:00, Saturday

• Tickets: Starting at £25.00, tickets include access to masterclasses, insightful talks and a complimentary cocktail.

Visitor Experience:

• Exclusive Tastings: Dive into a curated selection of award-winning whiskies, each with a narrative steeped in heritage and craftsmanship.

• Expert Masterclasses: Engage with industry luminaries as they share their expert knowledge and passion for whisky, perfect for both seasoned connoisseurs and those who are just starting on their journey.

• Interactive Workshops: Participate in hands-on sessions that will refine your palate and deepen your appreciation for this beloved spirit.

Opines Christelle Guibert, CEO of IWSC & Club Oenologique: "We are excited to unite a diverse array of brands under one roof, providing an exceptional opportunity for whisky lovers to explore a vast selection, including many of our IWSC Gold winners.”

Finally, The Little Whisky Shop will have a pop-up at the event offering favourite brands to take home or pick up as the perfect gift for the upcoming Christmas season.

Look out for standout IWSC Gold winners including multi-award winners Three Ships (South Africa), Paul John (India), Nc’nean (Scotland), Wan Ja Shan Distillery (Taiwan) and Four Roses (USA) — each offering a unique story and taste that will elevate your whisky game.

Join them for this extraordinary celebration of whisky and discover flavours that will linger long after the last sip.

Whether you’re a devoted fan or a curious newcomer, The World Whisky Experience promises to be an unforgettable adventure!

https://cluboenologique.com/the-world-whisky-experience

Brands scheduled to be in attendance include:-

 Compass Box

Teerenpeli Brewery & Distillery

Brave New Spirits 

King's Family Distillery

Halewood 

Curraghmore Whiskey 

Adelphi Distillery Kavalan Distillery

Craftwork 

Liquoristerie de Provence

Loch Lomond 

Paul John

NcNean 

CaskX, Bardstown Edition 

Three Ships; Bain's 

Carpathian

Runway 28 

Ahascragh Distillers LTD

 John Dewar & Sons

 Glen Moray Distillery

Holyrood 

Kentucky Peerless Distilling Co. 

Cotswold Distillery 

Pokeno Whisky Co.

Harris Distillery 

Virginia Distillery Company 

Spirit Cartel The M&H Distillery

Whisky 1901 

Wan Ja Shan Distillery – Taiwan 

Cedar Ridge Distillery 

Stauning Whisky

1856 Premium Aged Whiskey 

Uncle Nearest Premium Whiskey 

Mackmyra Svensk Whisky

Revelation Single Malt Whisky