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Beyond diet, exercise and mindfulness: How supplements can help relieve tiredness and improve sleep
Complement your wellness routine and diet with ingredients such as ashwagandha and banana peel extract, which Holistic Way’s nutritionist says helps keep you calmer and more alert
A balanced diet, regular exercise and mindful practices like meditation and yoga, paired with supplements that promote calm and alertness, can support effective self-care.
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As with many working adults in Singapore, you live life in the fast lane, juggling work, family and friends. At night, your mind races as you prepare your next day’s to-do list, keeping you wide awake and tossing and turning in bed.
To help relax your body and calm your mind, self-care is important. Alongside having a balanced diet rich in antioxidants and engaging in regular physical activity, mindful practices such as meditation and yoga may be beneficial too, says Ms Jade Zhong, a senior nutritionist at JR Life Sciences.
“When combined with supplements that help calm your mind and body, these practices may create a synergistic effect to relieve tension,” she adds.
Holistic Way, which is owned and distributed by JR Life Sciences, produces two such supplements, the Ashwagandha Mood+ and Bio-Elixir Mood Calming Shot. Both products are approved by Singapore’s Health Sciences Authority and are packaged as portable vegetarian capsules and individual liquid sachets, respectively.
Ashwagandha Mood+: Boosts energy, sharpens focus
Sometimes referred to as the “Prince of Herbs” in Ayurveda, ashwagandha – the main compound in Holistic Way’s Ashwagandha Mood+ – is said to have a broad range of therapeutic effects.
Ms Zhong explains: “Ashwagandha influences sleep cycles by helping to reduce stress and anxiety and promoting relaxation. Certain compounds found in ashwagandha also help calm the nervous system, which is particularly effective for people with stress-induced insomnia.”
Ashwagandha may also help improve memory in older adults, alongside its focus-enhancing and calming effects, adds Ms Zhong.
“Users of Ashwagandha Mood+ reported experiencing these benefits within two to four weeks of regular use, depending on individual absorption rates. In this way, the herb helps to balance one’s mood,” she says.
Other components of Ashwagandha Mood+ include Eleuthero (Siberian ginseng) and Rhodiola Rosea, which can help relieve fatigue, as well as B vitamins, which support energy levels. Take the supplement during the day to help reduce stress-induced insomnia later at night, Ms Zhong advises.
However, for those with high blood pressure, the nutritionist cautions against taking Ashwagandha Mood+ as Siberian ginseng could increase blood circulation. Those with borderline high blood pressure should also monitor their blood pressure levels.
“After using Ashwagandha Mood+ for two to three months, take a break for two to four weeks before resuming your daily intake to avoid potential tolerance and dependency on the herbs,” Ms Zhong adds.
Bio-Elixir Mood Calming Shot: Produces happy hormones, relaxes the body
Another supplement from Holistic Way that you could add to your wellness routine is Bio-Elixir Mood Calming Shot. The active ingredient in this supplement is a patented banana peel extract containing a compound that increases tryptophan metabolism, says Ms Zhong.
She explains: “Tryptophan, also known as L-tryptophan, is an essential amino acid that performs many functions in the body, including the production of serotonin, known as the ‘happy hormone’, and melatonin, the ‘sleep hormone’. This helps to improve one’s mood.”
She says lavender and lemon balm extract are also added to the formula to help promote sleep as they are traditional herbs known to calm and relax the mind. There is also magnesium, which helps relax muscles and calm nerves, she adds.
“Those with nervous tension may experience more immediate relief as Bio-Elixir Mood Calming Shot increases serotonin levels, directly affecting mood and relaxation,” says Ms Zhong. The nutritionist adds that some users reported a calming effect within half an hour to one hour of taking the supplement, but responses vary across different individuals.
While she recommends taking Bio-Elixir Mood Calming Shot around one hour before bedtime, those who are sensitive to caffeine should avoid taking it at night as it has a small amount of caffeine from the green tea it contains.
She also advises those who are on medication or who are taking other sleep aid supplements to consult a healthcare professional before taking this product.
“L-tryptophan in the formula is known to interact with certain antidepressants and sedatives, and may cause drowsiness. Do not take Bio-Elixir Mood Calming Shot with any prescribed medications or other sleep aids, to prevent excessive drowsiness,” Ms Zhong says.
While supplements can bring a host of benefits to your self-care regime, if you are on prescription medication, have chronic conditions, are pregnant or breastfeeding, Ms Zhong recommends consulting a doctor first before taking any supplements and always check the label for dosage instructions.
Holistic Way Ashwagandha Mood+ ($58 per bottle) and Bio-Elixir Mood Calming Shot ($39 per box of 10 sachets) are available at Watsons, Guardian and Unity Pharmacy stores, as well as on www.holisticway.com.sg, and via the brand’s official stores on Shopee and Lazada.
