Supplements for burnout

Supplements for burnout

Impending burnout comes from adrenal exhaustion. We recommend the supplements below to support the adrenal glands. Also, these supplements can also help increase serotonin and dopamine. Furthermore, the supplements below also lower stress. We recommend the supplements in bold to start with, while the rest are optional. An explanation of the supplements can be found below the list of supplements.

• 5-HTP
• Acetyl canrnitine (ALCAR)
• Aschwaganda
• Cordyceps sinensis
• Creatine
• GABA
• Ginkgo Biloba (Japanese walnut)
• Ginseng Panax
• Magnesium
• N-acetyl-L-Cysteine (NAC)
• Omega 3 (DHA and EPA)
• Probiotics
• PQQ
• Rhodiola
• Saffron
• SAMe (S-adenosylmethionine)
• Valerian
• Vitamin B (especially B5)
• Vitamin C
• Vitamin D

Magnesium complex

Take a good magnesium complex for optimal magnesium absorption. Besides forming serotonin, magnesium is involved in thousands of other biochemical processes and individuals with burnout symptoms are often magnesium deficient.

N-acetyl cysteine (NAC)

N-acetyl cysteine is not found in our diet, but the body makes it from L- cysteine. In some cases of depression, too little N-acetyl cysteine is made from L- cysteine and then supplementing with NAC is a solution.

The daily dosage of N-acetyl cysteine (NAC) is 1000 mg and as a therapeutic daily dosage about 2000 mg. Best taken on an empty stomach with water.

Caution with medication. N-acetyl cysteine (NAC) may increase the effects of antidepressants, nitroglycerin and anticoagulants. Consult your doctor first if you are taking medication.

Omega 3 (DHA and EPA)

DHA and EPA are omega 3 fatty acids commonly found in fish oil and Krill oil. DHA and EPA are involved serotonin release and sensitivity. Omega 3 containing DHA and EPA should be taken before bedtime. Krill oil contains less DHA and EPA per gram, but in the form as it is in krill oil, it can reach the brain better. In cases of depression and/or stress, krill oil works better and the daily dose is 2 grams.

Read more here the importance of omega 3

Probiotics

A good probiotic provides a good foundation in the gut. Unfortunately, without optimally functioning intestines, we cannot properly convert all food into the right building blocks we need to be healthy. You can take a good probiotic course once to at least have the right gut bacteria present. We recommend a probiotic with the following strains:

Lactobacillus rhamnosus GG (LGG), Lactobacillus acidophilus LA-5 (LA-5), Bifidobacterium lactis BB-12 (BB-12), Lactobacillus rhamnosus GR-1 (GR-1) and Lactobacillus reuteri RC-14 (RC-14).

PQQ

PQQ provides more energy at the cellular level, less oxidative stress and less cortisol. This combination is good for the peace of mind and makes it easier to deal with anxiety.

Rhodiola

Rhodiola improves mood by regulating the activity of monoamines such as serotonin, dopamine and norephedrine. Rhodiola improves serotonin levels in the hippocampus and repairs damage to neurons. The active compounds rosavin and salidroside reduce depression by enhancing the transport of tryptophan and 5-HTP. The recommended dosage is between 500 and 750mg per day.

Saffron

Saffron acts against depression by inhibiting inflammation, lowering oxidative stress, regulating the stress response (hypothalamic-pituitary-adrenal axis), stimulating GABAergic (gamma-aminobutyric acid) neurotransmission and inhibiting reuptake of monoamine neurotransmitters (dopamine, norepinephrine, serotonin) in the brain. 50 mg of saffron extract per day is a high dose with good efficacy against depression and anxiety.

SAMe

SAMe increases serotonin, dopamine and norephedrine.

The dosage is 2x 500mg a day.

Note: do not use SAMe in bipolar disorder, migraine, haemophilia, Parkinson's disease or the use of anticoagulants or platelet inhibitors. Also stop supplementation two weeks before surgery.

Valerian

Valerian is known to have a calming effect. Valerian is also a mild MAO inhibitor which means that serotonin and dopamine are less likely to be broken down. This has a beneficial effect on mood.

Multivitamin

To meet all the vitamins and minerals required to have a healthy and stress-free body, we recommend Animal pak. Animal pak is a high-dose multivitamin and contains many more vitamins and minerals than we described above. Half a dose a day is enough. Animal pak can be bought in powder form or pills. The pills you can take every other day. The powder you can take half a dose a day of. 

Vitamin D is actually already in Animal suit, but the intake could be a bit higher. Especially in winter. In summer, the body makes its own vitamin D in the sun. If there is little summer sun, take the extra vitamin D (100 micrograms before bed).