Exclusive | Gwyneth Paltrow Health Advisor reveals his five sleep supplements: “Nature’s Xanax”

At least he owns it.

A functional medicine practitioner who has advised Gwyneth Paltrow, Sophia Bush, Cameron Diaz and other celebrities who confessed that he is late to see “Survivor” or “The Real Housewives of Beverly Hills” with his wife.

“Doctors are the worst patients. Let’s be honest,” Will Cole said in the publication with a laugh.

Although he “falls asleep as a champion,” he admitted that he would not recommend his wind routine for his patients with Telehealth.

If you have trouble sleeping, Cole suggested to evaluate your diet and practice breathing and meditation to support your vagus nerve. Vagus is the primary nerve of the parasympathetic nervous system, which is responsible for the functions of “rest and digestion” of the body.

Supplements are another strategy for sleep, and Cole has five favorites. The publication had a name.

“Many of these natural tools, will not make you a sleeping drug, but will help … support a balanced nervous system,” he said.

“Whether you are more wiring or hypervigial, or have trouble ending -at night, these tools are of great help to many people, even beyond the improvement of sleep.”

Saffron

“Saffron would be on top of my list,” Cole said, who wrote the book “Intestinal feelings”.

Research suggests that the world’s most expensive spice, known as “red gold”, can improve sleep quality by reducing insomnia and promoting a calmer dream.

Saffranal can be the key. The saffron compound has antioxidant properties, which can combat oxidative stress that contributes to poor dream.

Saffron is also believed to influence neurotransmitters such as serotonin, dopamine and norepinephrine, potentially raising mood and sleep. A study found 100 milligrams a day to be the “most appropriate dose”.

Magnesium

“I look at people from all over the country and most people are poor in magnesium,” Cole shared.

He called the magnesium “Xanax” because it soothes the nervous system, relaxes the muscles and regulates potentially neurotransmitters and hormones involved in sleep, such as melatonin and gaba (gamma-aminobutoric acid).

“Complement with magnesium is a way to support [the] Rest, digest aspects of the nervous system, “said Cole.

Magnesium glycin is often the most useful form of magnesium, and a daily dose between 200 and 400 mg is usually the most popular for a better sleep, said pharmacist Suzanne Soliman, a partner of the Nature Made brand.

Lth-tapanine

“L-Theanine would definitely be another support tool,” Cole said.

Health Holistic Consultant, Teri Lynn, a resident health coach of the Welfare Retail, the support of human consciousness, said that it is safe to stack magnesium with L-Theanine at night.

L-Theanine, an amino acid found in green tea, is known for increasing the activity of the alpha brain wave, relaxing the mind without causing drowsiness. It can also reduce the cortisol of stress hormone, which is supposed to be less than night.

Lynn recommended taking L-Theanine 30 minutes one hour before hitting the hay. A 200 mg night dose can be the most beneficial.

Valerian root

“Valerian root, passion flower: These are some of my main favorites when it comes to supplements that have tests to support sleep,” said Cole.

Soliman said that the Valerian root improves GABA activity, alleviating the tension of the nervous system and the anxiety that can alter sleep.

The recommended daily dose is 300 to 600 mg of standardized Valerian root extract, which was taken one hour or two before sleeping, he added.

Passion flowering

Passionflower promotes a relaxed mental state by increasing the soothing brain signals, which facilitates the derivation and being asleep, said Lisa Barnes, Vice President of Research and Development of the Lifeventage Supplement Company.

It credits Passionflower’s active compounds, especially flavonoids, which are believed to increase GABA levels in the brain or amplify their activity.

Barnes said that the GABA system is like the brain “brake pedal”, helping to stop the trait of neurons.

He said that an effective daily dose for sleep ranges from 250 to 500 mg of standardized extract or 1 to 2 grams of dry herbs as tea. Consume — 30 to 60 minutes before sleeping.

Before you take sleep supplements

Check with your doctor before you start supplementation, especially if you have medicines or have certain health conditions.

Teanin, for example, can reduce blood pressure. If anyone takes blood pressure medicines, their pressure can go down with L-Theanine.

Magnesium acts as a laxative, so people with straight indentation or obstructions to their colon or stomach should probably avoid it.

And pregnant women should leave -out of passion for their potential to stimulate uterine contractions.

People who take sedatives or antidepressants need to use caution, as many of these supplements can intensify the effects of these drugs, which can lead to greater drowsiness and a slowdown in breathing.