Stress: the most effective dietary supplements

The term stress has its roots in the Latin "stringere", meaning "to tighten", and in the English "distress", evoking constraint or tension. Introduced into 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, an adaptive reaction necessary for survival. • positive stress, which stimulates and motivates. • negative or chronic stress, harmful to health when it exceeds the capacity to adapt

Physiological Mechanisms of Stress

Exposure of an individual to a period of stress produces biological changes in several hormones and markers associated with the central nervous system and the hypothalamic-pituitary axis. • The 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 the release of corticosteroids, such as cortisol and cortisone, from the adrenal glands. Cortisol, often called the "stress hormone", increases glucose availability to provide immediate energy. However, with prolonged stress, excess cortisol disrupts memory, promotes depression, and weakens immune defenses. Chronic stress depletes neurotransmitters such as dopamine, essential for pleasure and motivation, and noradrenaline, which regulates attention and alertness. The adrenals also become depleted and can no longer maintain normal secretion of essential hormones. • The 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, mainly adrenaline and noradrenaline. These neurotransmitters prepare the body for fight-or-flight by raising 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, among others. • The Immune System Chronic stress reduces the activity of immune cells (T lymphocytes, natural killer cells) and increases pro-inflammatory cytokines such as IL-6, promoting a chronic inflammatory state.

The General Adaptation Syndrome

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

Symptoms and Measurement of Stress

Stress manifests in many ways: • Physical: digestive problems, muscle pain, headaches, dizziness, fatigue. • Psychological: anxiety, irritability, depression, loss of self-esteem. • Behavioral: social withdrawal, overconsumption of stimulants (tobacco, alcohol, sugar), disorganization. Long-term consequences include cardiovascular disease, metabolic disorders, recurrent infections, and neurodegenerative disorders​. Stress can be measured using biological tests (cortisol, ACTH assays...) or standardized questionnaires such as the Holmes and Rahe stress scale, 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. Regular biological rhythms are a fundamental first step: going to bed at consistent times, ideally before 11 p.m., and eating meals at consistent times allow the body to synchronize its internal clock and limit hormonal disruptions. Avoid stimulants 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, moreover, is a powerful tool against the harmful effects of stress, allowing the parasympathetic system to regain control. Diaphragmatic breathing, for example, acts directly on the autonomic nervous system to induce an instant state of calm. Heart coherence synchronizes breathing and heart rate, thereby reducing nervous tension. Practices such as massage also help release accumulated tension in the body, promoting deep relaxation.

Herbal Medicine and Micronutrition

Adaptogens are plants reputed to increase alertness and endurance in cases of fatigue and to reduce disorders related to the neuroendocrine and immune systems induced by stress. • Rhodiola rosea: improves resistance to stress and reduces fatigue. • Eleutherococcus: strengthens the immune system and adaptive capacities. • 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 noradrenaline associated with 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, which is weakened during prolonged stress. The gut microbiota remains essential for maintaining emotional balance. It is now known that the gut sends signals to the brain via the vagus nerve. In cases of dysbiosis, this communication is disrupted and can worsen stress symptoms.