Stress: Most Effective Dietary Supplements

The term stress originates from the Latin "stringere", meaning "tighten", and the English "distress", referring to constraint or tension. Introduced to modern medicine by endocrinologist Hans Selye in the 1930s, it describes a biological reaction to events perceived as threatening or demanding. Selye identified three types of stress:  Normal stress, a necessary adaptive reaction for survival.  Positive stress that stimulates and motivates.  Negative stress or chronic stress, detrimental to health when it exceeds the adaptation capacities.

Physiological Mechanisms of Stress

Exposure of an individual to a period of stress produces biological changes at the level of several hormones and indicators associated with the central nervous and hypothalamic-pituitary axis.  Neuroendocrine System The central nervous system acts as the conductor in the stress response. The hypothalamus detects threat signals and releases a chemical messenger called CRF (Corticotropin Releasing Factor). CRF stimulates the pituitary gland, which then secretes ACTH (adrenocorticotropic hormone). This hormone triggers, at the adrenal level, the release of corticosteroids, such as cortisol and cortisone. Cortisol, often termed the "stress hormone", increases glucose availability for immediate energy. However, in prolonged stress, this excess cortisol disrupts memory, favors depression, and weakens the immune defenses. Chronic stress depletes neurotransmitters like dopamine, essential for pleasure and motivation, and norepinephrine, which regulates attention and alertness. The adrenals also become exhausted and can no longer ensure normal secretion of essential hormones.  Autonomic Nervous System The autonomic nervous system triggers immediate stress responses, such as increased heart rate or pupil dilation. Under stress, the sympathetic system takes over by releasing catecholamines, primarily adrenaline and norepinephrine. These neurotransmitters prepare the body to fight or flee by increasing blood pressure and redirecting blood flow to the muscles. Meanwhile, the parasympathetic system, responsible for relaxation and digestion, is inhibited. This imbalance can lead to digestive, cardiac, or even reproductive disorders.  Immune System Chronic stress reduces the activity of immune cells (T lymphocytes, Natural Killers) and increases pro-inflammatory cytokines like IL-6, promoting a chronic inflammatory state.

General Adaptation Syndrome

According to Selye, the body goes through three phases in response to stress:  Alarm Phase: Immediate mobilization via adrenaline and norepinephrine.  Resistance Phase: Sustained cortisol production to maintain adaptation.  Exhaustion Phase: Depletion of energy reserves, leading to chronic fatigue, weakened immunity, and risk of chronic diseases (hypertension, diabetes, etc.)

Symptoms and Measurement of Stress

The manifestations of stress are numerous:  Physical: digestive disorders, muscle pain, headaches, dizziness, fatigue.  Psychological: anxiety, irritability, depression, loss of self-esteem.  Behavioral: isolation, overconsumption of stimulants (tobacco, alcohol, sugar), disorganization. Long-term consequences include cardiovascular diseases, metabolic disorders, recurrent infections, and neurodegenerative disorders. Stress can be measured through biological tests (cortisol, ACTH levels...) or standardized questionnaires like the Holmes and Rahe test, designed to assess the level of stress a person is facing.

Natural Stress Management

To effectively combat stress, it is essential to reorganize one's lifestyle to preserve mental and physical balance. The regularity of biological rhythms is a fundamental first step: going to bed at fixed times, ideally before 11 pm, and having meals at consistent times allows the body to synchronize its internal clock and limit hormonal disruptions. Avoid excitants like coffee and alcohol, especially in the evening to promote quality sleep, and favor foods rich in essential nutrients, such as vegetables, fruits, and sources of magnesium. Relaxation is a powerful weapon against the deleterious effects of stress, allowing the parasympathetic system to regain control. Abdominal breathing, for example, acts directly on the autonomic nervous system to induce an instant calm state. Cardiac coherence synchronizes breathing and heart rate, thus reducing nervous tension. Practices like massage also help release accumulated tensions in the body, promoting deep relaxation.

Phytotherapy and Micronutrition

Adaptogens are plants renowned for increasing attention and endurance during fatigue and reducing disorders related to the neuro-endocrine and immune systems induced by stress.  Rhodiola rosea: improves stress resistance and reduces fatigue.  Eleutherococcus: strengthens the immune system and adaptation capabilities.  Schisandra chinensis: supports cognitive functions under stress. Chronic stress gradually depletes reserves of essential minerals and vitamins, making targeted supplementation necessary. Magnesium, essential for nervous system regulation, reduces excess norepinephrine linked to stress. B vitamins optimize cellular energy production and support brain functions. Finally, zinc and vitamin D, often overlooked, play an essential role in maintaining immunity, weakened in cases of prolonged stress. The intestinal microbiota remains essential in maintaining emotional balance. It is now known that the gut sends signals to the brain via the vagus nerve. In the case of dysbiosis, communication is disrupted and can lead to the worsening of stress symptoms.