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Illustration: Comment être performant en utilisant des plantes adaptogènes et du magnésium?

Coping with the stress of work, daily life, and sports. How to perform at your best using adaptogenic plants and magnesium?

Written by the Phytocea team Reviewed by Phytocea Scientific Advisory Board Editorial credit: Dr. Arnaud BERNARD
• • 6 min
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By CG for Phytocea

Stress has become a real scourge of our time. Whether at work, in our daily lives, or during sports activities, we are often subjected to stressful situations that can harm our physical and mental well-being. Adaptogenic plants, rhodiola, hawthorn, valerian, magnesium, and taurine are natural solutions for better managing stress and improving performance.

What is stress?

Stress is a normal bodily response to a situation perceived as dangerous or threatening. This response can be physical, emotional, or mental and is characterized by the release of stress hormones such as cortisol, adrenaline, and noradrenaline. Stress can be acute, meaning it is short-lived, or chronic, meaning it persists over a long period. Chronic stress can have negative effects on our physical and mental health, such as sleep disturbances, anxiety, depression, muscle and joint pain, chronic fatigue, digestive problems, high blood pressure, an increased risk of cardiovascular disease, and more.

Adaptogenic plants

Definition and function of adaptogenic plants

Adaptogenic herbs are plants that help regulate the nervous system and reduce the negative effects of stress. They work by increasing the body's resistance to stress and promoting hormonal balance. Adaptogenic herbs have been used for centuries in traditional Chinese and Ayurvedic medicine for their medicinal properties.

Rhodiola, a star among adaptogens

Rhodiola is an adaptogenic plant that grows in cold regions of the world, such as Scandinavia, Siberia, and Alaska. It is often used to help reduce stress and improve mental and physical performance. Studies have shown that Rhodiola can help lower levels of cortisol, the stress hormone, in the body.

What is Rhodiola?

Rhodiola is an adaptogenic plant native to the Arctic regions of Asia and Europe. It is also known as "golden root." The plant has been used for centuries in traditional Chinese and Russian medicine for its adaptogenic properties.

The adaptogenic properties of Rhodiola

Adaptogenic plants, such as Rhodiola, have the ability to stimulate the body's response to physical, emotional, and environmental stress. Rhodiola can regulate the production of cortisol, a hormone associated with the stress response. Rhodiola is also rich in antioxidants, which can protect cells from damage caused by free radicals.

Rhodiola, a support in managing daily stress

Rhodiola can be helpful for managing daily stress, especially for people with very active lifestyles. Studies have shown that rhodiola can reduce fatigue levels and improve concentration and memory. Rhodiola may also help regulate mood and reduce symptoms of anxiety and depression.

Rhodiola, a support for athletes

Rhodiola is also beneficial for athletes looking to improve their physical performance and endurance. Studies have shown that taking rhodiola before exercise can help reduce muscle fatigue and improve post-exercise recovery. Furthermore, it can also help increase endurance capacity by boosting energy production in muscle cells.

However, it is important to note that rhodiola should not be considered a miracle cure for stress and fatigue. It should be used in combination with a balanced diet and a regular exercise routine for best results.

Hawthorn: an adaptogenic plant

Hawthorn is considered an adaptogenic plant, meaning it helps the body adapt to and resist the negative effects of stress. Adaptogens work by reducing levels of cortisol, the stress hormone, and increasing the production of adrenaline, a hormone that helps improve the body's stress response.

The benefits of hawthorn for stress management

Hawthorn is rich in flavonoids, antioxidants that help protect cells from damage caused by free radicals. The flavonoids in hawthorn also help reduce inflammation in the body, which can contribute to stress management.

Furthermore, hawthorn is known for its calming effect on the nervous system. It can help reduce anxiety, tension, and nervousness, which can improve sleep quality. When you sleep better, you wake up more rested and ready to face the challenges of daily life.

How to take hawthorn?

Hawthorn is available as a dietary supplement in capsules, tablets, or tincture. The recommended dosage varies depending on the supplement form. It is important to follow the manufacturer's instructions and consult a healthcare professional before taking hawthorn.

Valerian

Valerian, an adaptogenic herb well-known for its relaxing properties, is increasingly used to help manage stress and anxiety. In this article, we will examine in detail the benefits of valerian in managing daily stress and exertion.

What is valerian?

Valerian is a perennial plant native to Europe and Asia, whose roots have been used for centuries for their medicinal properties. It is often used as a dietary supplement to help improve sleep and reduce stress and anxiety.

How does valerian help manage stress?

Valerian acts as a natural relaxant by acting on the central nervous system. It contains active compounds such as valerenic acids and iridoids, which have calming and sedative properties.

Several studies have also shown that valerian can help reduce the symptoms of stress and anxiety. One study showed that taking valerian for four weeks led to a significant improvement in anxiety among participants. Furthermore, another study showed that valerian can help improve sleep quality in people suffering from stress-related insomnia.

How to take valerian to manage stress?

Valerian is often available as a dietary supplement, tincture, or capsule. Recommended dosages may vary depending on the product, but generally, it is recommended to take between 300 and 900 milligrams of valerian per day, divided into several doses.

Magnesium and Taurine

The key role of magnesium in stress management

Magnesium is an essential mineral for the proper functioning of our body, yet it is often overlooked in our diet. In fact, it is involved in numerous bodily functions, including the regulation of the nervous system and muscle relaxation. Therefore, it can play a key role in stress management.

Studies have shown that magnesium can help reduce stress symptoms, such as anxiety and depression. Furthermore, it can help improve sleep quality, which is essential for recovery and reducing stress levels.

How taurine can help manage stress

Taurine is an amino acid found in our bodies and in certain foods, such as meat and fish. It is often associated with energy drinks, but it's important to note that taurine itself is not dangerous. In fact, it can play an important role in stress management.

Studies have shown that taurine can help reduce levels of cortisol, a stress hormone, in the body. It may also improve nervous system function and help reduce anxiety and depression.

Tips for incorporating magnesium and taurine into a stress management routine

It is important to note that magnesium and taurine are not miracle cures for managing stress, but they can be useful natural solutions in addition to a good diet and overall stress management.

To increase your magnesium intake, you can add magnesium-rich foods to your diet, such as spinach, almonds, avocados, and dark chocolate. You can also take magnesium supplements; this is the best solution to address a confirmed deficiency. However, be careful to choose supplements using new-generation magnesium, which is much better absorbed by the body, effective, and does not have undesirable digestive effects. This is what we at Phytocea have chosen for the formulation of ReLax and ReCharge. Ideally, magnesium supplements should also contain vitamin B6.

To increase your taurine intake, you can eat taurine-rich foods, such as meat and fish, or take taurine supplements.

What does Phytocea offer to help me better manage my body's adaptation to daily stress or exertion?

At the Phytocea laboratory we have developed 2 formulas adapted to the body's adaptation to demanding conditions, whether it be daily pressure, sleep difficulties or adaptation to physical effort during sustained training or preparation for competitions.

These two dietary supplements have different objectives:

  • ReCharge is a magnesium food supplement designed to address magnesium deficiencies and restore normal magnesium levels, which is essential for compensating for significant losses in athletes and people prone to stress. It uses a combination of next-generation, high-performance magnesium and vitamin B6 for optimal effectiveness. Try it and you'll be convinced. One box of ReCharge provides a 1- to 3-month supply when taken continuously, and much longer when taken as needed.

  • ReLax is a food supplement that uses a unique combination of adaptogenic herbs, magnesium, taurine, and vitamin B6. This formula is ideal for adapting to intense physical activity and also for combating temporary anxiety. One box of ReLax provides a 1- to 3-month supply when taken continuously, and much longer when taken as needed.

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FAQ

Bien que les plantes adaptogènes soient généralement considérées comme sûres, certaines personnes peuvent ressentir des effets secondaires comme des maux d'estomac, des maux de tête ou des troubles du sommeil. Il est important de commencer avec de petites doses et de consulter un professionnel de la santé avant de les intégrer à votre routine.

Les symptômes d'une carence en magnésium peuvent inclure la fatigue, les crampes musculaires, l'anxiété et les troubles du sommeil. Un professionnel de la santé peut effectuer des tests pour évaluer vos niveaux de magnésium et vous conseiller sur la nécessité de suppléments.

Oui, certaines plantes adaptogènes peuvent interagir avec des médicaments, notamment ceux utilisés pour traiter l'anxiété, la dépression ou des problèmes de santé cardiovasculaire. Il est essentiel de consulter un médecin avant de commencer tout complément, surtout si vous prenez des médicaments.

La rhodiole est souvent disponible sous forme de capsules ou de teinture. Pour un effet optimal, il est recommandé de la prendre le matin à jeun, car cela peut maximiser ses bienfaits sur l'énergie et la concentration tout au long de la journée.

Oui, il est possible de combiner plusieurs plantes adaptogènes, mais il est important de le faire avec prudence. Consultez un professionnel de la santé pour vous assurer que les combinaisons choisies sont sûres et bénéfiques pour votre situation individuelle.

La taurine se trouve principalement dans les produits d'origine animale, comme la viande, le poisson et les produits laitiers. Pour ceux qui suivent un régime végétalien, des compléments de taurine peuvent être une option à considérer.

L'utilisation de plantes adaptogènes chez les enfants doit être abordée avec prudence. Il est essentiel de consulter un pédiatre avant de leur donner des suppléments, car leurs besoins nutritionnels et leur sensibilité peuvent différer de ceux des adultes.

Pour intégrer le magnésium dans votre alimentation, ajoutez des aliments riches en magnésium comme les épinards, les noix, les graines et le chocolat noir à vos repas. Vous pouvez également envisager des suppléments de magnésium si votre alimentation ne suffit pas à couvrir vos besoins.