Under the Hard Hat

Tag: Supplements

  • Nootropics for productivity: A guide for busy AEC professionals

    Nootropics for productivity: A guide for busy AEC professionals

    In fast-paced fields like architecture, engineering, and construction (AEC), maintaining focus and mental clarity is critical for tackling complex challenges and meeting tight deadlines. Nootropics, often referred to as “smart drugs” or “brain boosters,” offer a convenient way for busy professionals to stay productive. Whether you’re looking to use nootropics for energy or just want a convenient nootropic drink to support focus, these brain-boosting supplements are a great way to maximize productivity.

    Quick look

    • Nootropics enhance brain function, supporting focus, memory, and resilience, making them useful for demanding industries like AEC.
    • They offer improved attention, better task management, reduced stress, stabilized mood, and increased energy levels.
    • Deciding whether to take nootropics depends on individual goals and health, as some may experience more risks than benefits.
    • Different types of nootropics, such as drinks, mushroom-based supplements, and energy-boosting options, provide tailored solutions for specific needs in productivity and mental clarity.

    What are nootropics?

    Nootropics are natural or synthetic substances designed to enhance brain function. They have been shown to improve focus, memory, creativity, and even resilience to stress. Various nootropics have been extensively studied and are safe for daily use. Popular options include caffeine, omega-3 fatty acids, and mushroom-based supplements such as Lions Mane and Reishi.

    Nootropics can offer a significant edge in demanding environments for professionals in the AEC industry. Long hours, problem-solving under pressure, and the need to maintain peak focus are part of daily life in this field. Nootropics can help sharpen attention, improve decision-making, and boost mental stamina, allowing AEC professionals to stay productive and perform at their best.

    Brain benefits of nootropics

    Image courtesy of Shutterstock

    Focus and attention

    Nootropics are widely used to improve focus and attention by enhancing the brain’s ability to filter distractions and sustain concentration over long periods. One effective nootropic for focus is L-theanine, an amino acid commonly found in green tea. L-theanine increases alpha brain waves, which are associated with a relaxed yet alert mental state. When combined with caffeine, another well-known nootropic, the duo is particularly effective in boosting focus and reducing mental fatigue without the jitters commonly associated with caffeine alone.

    A study published in Nutritional Neuroscience found that participants who consumed a combination of 200 mg of L-theanine and 160 mg of caffeine experienced faster reaction times to visual stimuli compared to a placebo group. The study concluded that this combination enhances attention by reducing mind-wandering and improving focus on target tasks.

    Executive function

    Executive function is the brain’s ability to plan, memorize, and manage tasks effectively—highly important skills in the AEC space. Whether juggling project deadlines or addressing on-site challenges, professionals in these industries rely heavily on cognitive flexibility and decision-making. Nootropics, such as Bacopa monnieri, are known to support these abilities by improving the brain’s ability to process and retain information.

    A study published in Psychopharmacology found that adults who took 300 mg of Bacopa monnieri daily for 12 weeks demonstrated faster information processing, improved learning rates, and better memory compared to a placebo group. This herb, often used in traditional medicine, enhances serotonin levels, which helps with mood regulation and mental adaptability.

    Stress resilience

    Managing stress is a constant challenge in the demanding AEC industry, where tight deadlines and high-stakes projects are the norm. Nootropics, such as ashwagandha, an adaptogenic herb, are known for their ability to reduce stress and improve mental clarity by balancing cortisol levels, the hormone linked to stress.

    A study published in the Journal of Clinical Psychopharmacology investigated the effects of Ashwagandha on stress and anxiety. Participants who took 600 mg of ashwagandha root extract daily for 8 weeks experienced significant reductions in stress and anxiety levels compared to the placebo group.

    Mood

    Maintaining emotional balance is important for handling the pressures of demanding fields like AEC. Rhodiola rosea, an adaptogenic herb, supports mood regulation by helping the body adapt to stress and promoting emotional stability. Its natural ability to balance stress hormones makes it popular for enhancing resilience and focus during challenging tasks.

    A study published in Phytomedicine found that participants taking 340 mg of Rhodiola rosea extract twice daily for six weeks reported significant reductions in symptoms of mild to moderate depression, including better emotional stability and reduced feelings of fatigue.

    Energy

    The construction industry involves physically demanding tasks that require physical and mental stamina. Creatine, a naturally occurring compound in the body, is well-known for enhancing energy production by increasing the availability of adenosine triphosphate (ATP), the molecule responsible for cellular energy.

    Research shows that creatine supplementation can boost high-intensity performance by replenishing ATP levels more quickly during energy-demanding activities. Additionally, creatine supports brain energy metabolism and reduces mental fatigue.

    Should you take nootropics?

    Nootropics can enhance focus, memory, and overall brain performance, but deciding whether to use them requires a critical assessment of their safety, effectiveness, and individual needs. While many nootropics are considered safe for general use, others carry risks depending on the person’s health status, the dosage, and the type of nootropic.

    Who are nootropics safe for?

    Nootropics are generally safe for healthy adults who want to improve cognitive performance for specific tasks or goals. Natural nootropics like L-theanine, ashwagandha, and lion’s mane mushrooms have well-documented safety profiles and minimal side effects when taken at recommended doses. These are often beneficial for individuals looking to reduce stress, improve focus, or maintain long-term brain health.

    Nootropics may also benefit individuals experiencing mild cognitive decline, such as older adults, by supporting brain health and slowing the progression of age-related cognitive issues. Compounds like Bacopa monnieri and ginkgo biloba are often studied in this context and have been shown to improve memory and processing speed.

    Who shouldn’t take nootropics?

    While many nootropics are safe, some groups should approach them with caution:

    1. Pregnant or breastfeeding individuals: Most nootropics lack adequate research on their safety during pregnancy or lactation, and their effects on fetal or infant development are largely unknown.
    2. Individuals with pre-existing conditions: Those with health conditions like anxiety disorders, high blood pressure, or heart problems should avoid stimulatory nootropics like caffeine or synthetic smart drugs, as these can exacerbate symptoms.
    3. People taking medications: Nootropics can interact with certain medications, such as antidepressants, anticoagulants, or blood pressure drugs, leading to adverse effects. For example, ginkgo biloba can increase the risk of bleeding when combined with blood thinners.
    4. Children and adolescents: The developing brain is sensitive to external substances, and nootropics may have unknown long-term effects on growth and cognitive development.
    5. Individuals prone to dependency: Synthetic nootropics like Modafinil and Phenibut can lead to tolerance or dependence if misused.

    Deciding whether to take nootropics depends on your health, goals, and willingness to assess the risks versus benefits. Natural nootropics with extensive safety studies are a safer choice for those seeking cognitive enhancement, while synthetic options should be reserved for individuals with specific needs under medical supervision.

    4 types of nootropics to try

    Image courtesy of britedrinks.com

    With a growing interest in brain-boosting substances, there are many types of nootropics available, each catering to different needs. Whether you prefer drinks, mushrooms, or supplements targeting specific challenges, it’s important to consider their effectiveness, safety, and practicality. Here are some options to explore:

    Nootropic drinks

    Nootropic drinks are convenient ways to enhance mental clarity and energy. They often contain a mix of natural nootropics like L-theanine, guarana, and ashwagandha. While convenient, some nootropic drinks, like energy drinks, rely heavily on caffeine for their effects. It’s essential to read labels carefully and opt for drinks with balanced ingredients that provide benefits beyond a temporary energy boost.

    For example, some of the best nootropic drinks include Brite and Go Big. These brands offer drinks made from natural ingredients like guarana seed extract to support focus and cognitive performance. They’re a great alternative to coffee, especially if you want to reduce the jitters.

    Mushroom nootropics

    Mushroom nootropics have gained popularity for their natural and long-term cognitive benefits. Lion’s mane mushroom is particularly well-known for its ability to promote nerve growth factor (NGF), which supports brain cell repair and growth. Studies suggest it may improve memory and focus over time. Another option, cordyceps, enhances energy by increasing ATP production, making it ideal for physically demanding professions.

    Although mushrooms like lion’s mane are generally safe, the benefits often take weeks, requiring consistency and patience. Additionally, the quality of mushroom supplements can vary, so choosing a reputable brand is important for effectiveness.

    Nootropics for ADHD

    Nootropics that help with focus and decision-making can be helpful for people with ADHD. Natural options like L-tyrosine, omega-3 fatty acids, and ginseng have shown potential, with ginseng being especially effective. According to a study published in Integrative Medicine Research, ginseng supplementation significantly improved attention and reduced hyperactivity in individuals with ADHD. These effects are linked to its ability to regulate dopamine levels, a neurotransmitter involved in focus and impulse control.

    However, it’s important to consider that natural nootropics may not match the effectiveness of prescribed ADHD medications. For those with diagnosed ADHD, nootropics should be considered as a supplement rather than a replacement for medical treatment. Consulting a healthcare provider is strongly recommended.

    Nootropics for energy

    For sustained energy, several nootropics provide reliable support for both mental and physical stamina. Options like creatine, cordyceps mushrooms, and Rhodiola rosea are well-researched and widely used for boosting energy levels naturally. These nootropics can help reduce fatigue and enhance endurance, making them popular choices for staying energized during demanding days.

    Bottom line

    Nootropics offer a practical way for AEC professionals to enhance focus, boost energy, and improve overall cognitive performance. From natural options like mushroom-based supplements to targeted solutions for stress and endurance, these tools can help tackle the demands of long hours and complex tasks. Whether you’re looking for improved productivity, mental clarity, or resilience under pressure, nootropics could provide the support you need.

    Want more tips to optimize your performance in the AEC industry? Subscribe to our newsletter and follow us on social media for insights on staying sharp, efficient, and ahead in your field!

  • How ashwagandha helps manage stress and improve performance in construction professionals

    How ashwagandha helps manage stress and improve performance in construction professionals

    In today’s demanding work environment, trade workers struggle to find work-life balance, leading to mental stress and anxiety that are hard to control. Workers are turning to natural remedies to combat the mental and physical stress of the daily grind. One powerful remedy gaining popularity is ashwagandha, an herb used in traditional medicine for centuries. Whether it’s reducing cortisol or improving sleep, ashwagandha has several powerful effects on the body and mind. Anyone under stress should consider it.

    Quick look

    • High-pressure jobs in construction, engineering, and architecture drain energy, increase stress, and disrupt sleep, leading to burnout and lower performance.
    • Ashwagandha improves sleep, sharpens memory, balances blood sugar, and boosts physical endurance, improving several areas of health.
    • Ashwagandha reduces mental and physical stress, helping construction, engineering, and architecture professionals stay resilient under pressure.
    • Ashwagandha comes in capsules, powders, teas, and gummies, offering a variety of ways to take it.
    • While generally safe for short-term use, long-term consumption is currently not recommended as scientific evidence is lacking for efficacy.

    What is ashwagandha?

    Ashwagandha is a small evergreen shrub that grows in India, the Middle East, and parts of Africa. Its roots and berries are used to make medicine. In traditional Indian medicine, Ayurveda, ashwagandha is considered a powerful adaptogen. Adaptogens are natural substances that help the body adapt to stress and maintain balance. They work by supporting the adrenal glands, which produce hormones like cortisol that regulate stress responses. By modulating these hormones, adaptogens like ashwagandha can help improve the body’s resilience to stress.

    Health benefits of supplementing with ashwagandha

    Improves athletic performance

    Feeling physically drained or struggling to build endurance can limit athletic performance. Ashwagandha could be your way to improve physical performance in several physical markers. A controlled study found that athletes and active adults who took ashwagandha significantly improved muscle strength, endurance, and recovery. Another study showed increased VO2 max (a measure of cardiovascular fitness), allowing participants to work out harder and recover faster. Whether you’re a professional athlete, working in the trades, or just trying to stay active, fast recovery and increased endurance can help you endure the most challenging weeks. 

    Enhances sexual function

    Low libido and sexual dysfunction can negatively affect relationships and self-confidence. These issues are often linked to stress, hormonal imbalances, or general health concerns.

    Ashwagandha may help improve sexual function in both men and women. Studies show that women who took ashwagandha experienced increased arousal, lubrication, and satisfaction. In men, it has been linked to higher testosterone levels and better sperm quality, supporting fertility and overall sexual health.

    Supports heart health

    Heart health is vital, especially for those with physically demanding jobs or high-stress lifestyles. Poor cardiovascular fitness increases the risk of heart disease and reduces stamina.

    Ashwagandha has been shown to improve heart health by increasing VO2 max levels—the maximum amount of oxygen your body can use during exercise. Higher VO2 max is linked to better endurance and stronger heart function, helping you stay active and healthy.

    Supports sleep

    Struggling to fall or stay asleep is common, especially for those juggling demanding work and personal responsibilities. Poor sleep or sleep deprivation can affect mood, focus, and physical performance on the job. Ashwagandha may offer a natural solution. In a double-blind, randomized study, participants who took 300 mg of ashwagandha root extract twice daily experienced significantly better sleep quality compared to those taking a placebo. They fell asleep faster, slept longer, and woke up feeling more rested. Researchers believe ashwagandha helps by lowering cortisol levels—a stress hormone that can interfere with sleep.

    Enhances memory

    Memory lapses and brain fog can be frustrating, whether you’re trying to stay sharp at work or manage daily tasks. These cognitive struggles often stem from chronic stress or aging.

    Ashwagandha may improve brain function and memory. One study showed that adults taking ashwagandha extract for eight weeks demonstrated significant improvements in memory, attention, and information processing speed compared to a placebo group. These effects are linked to ashwagandha’s antioxidant properties, which help protect nerve cells from damage.

    Promotes blood sugar regulation

    Blood sugar spikes and crashes can drain energy, increase hunger, and, over time, contribute to serious health issues like diabetes. Keeping blood sugar stable is essential for sustained energy and long-term health. Studies suggest that ashwagandha can naturally support blood sugar control. It has shown the ability to lower blood glucose levels by improving insulin sensitivity and boosting insulin production. This makes it a promising supplement for individuals managing diabetes or prediabetes. However, further studies are needed to build on its efficacy. 

    Ashwagandha and stress: Does it work?

    Stress is more than just feeling overwhelmed—it can wear down the body and mind in ways that impact every part of life. This pressure is even greater for people in architecture, engineering, and construction (AEC). Long hours, tight deadlines, and the constant need to problem-solve create an environment where physical exhaustion and mental fatigue are part of the daily routine. Over time, this nonstop stress can lead to burnout, anxiety, and even physical health problems.

    Ashwagandha may offer a natural solution to managing these layers of stress. As an adaptogen, it helps the body handle internal and external stressors by regulating the production of cortisol—the body’s primary stress hormone. High cortisol levels over long periods can lead to fatigue, irritability, poor concentration, and even weight gain. In clinical studies, ashwagandha has been shown to significantly lower cortisol levels, helping people feel calmer and more balanced. For those in high-pressure jobs, here are some of the ways ashwagandha can help:

    • Physical stress: Boosts endurance and speeds up muscle recovery, reducing fatigue.
    • Mental stress: Lowers cortisol levels to improve focus and mental clarity.
    • Emotional stress: Calms the nervous system, reducing anxiety and stabilizing mood.

    For AEC professionals, where the physical, mental, and emotional demands are constant, ashwagandha offers a natural way to build resilience across all fronts. However, before taking this natural supplement, it’s important to consider the safety, potential side effects, and frequency protocols.

    Safety and side effects of ashwagandha

    Ashwagandha is generally considered safe for short-term use, but it’s important to understand appropriate dosages, potential side effects, and when to discontinue use. Most recommendations range from 250 mg to 600 mg of ashwagandha extract daily, typically divided into two 300 mg doses daily. Another factor to consider is that ashwagandha is commonly used for only up to three months; the safety of long-term use is not well established.

    Potential side effects

    While many people tolerate ashwagandha well, some may experience side effects, including:

    • Gastrointestinal issues: Stomach upset, diarrhea, nausea, or vomiting.
    • Drowsiness: Ashwagandha may cause drowsiness in some individuals.
    • Headaches: Some individuals experience headaches, possibly due to changes in hormone levels or blood pressure.
    • Liver concerns: Although rare, there have been reports linking ashwagandha to liver injury if taken in excess and past the three-month mark.
    • Hormonal effects: Due to its impact on hormone regulation, ashwagandha may affect menstrual cycles or fertility in some individuals. It’s generally not recommended to be taken while pregnant.
    • Low blood pressure: Ashwagandha can lower blood pressure, which may cause dizziness or lightheadedness if you already have low blood pressure.

    If you experience any of these side effects, it’s important to stop using it and consult a healthcare provider. It’s also recommended that you stop using it after three months and assess your body’s response.

    What’s the best way to take ashwagandha?

    Ashwagandha is available in various forms, each offering unique advantages and considerations.

    • Capsules and tablets: These are convenient and provide a precise dosage, making them popular choices for many users.
    • Powders: Ashwagandha powder can be mixed into beverages or foods, offering flexibility in consumption. However, some may find its taste less palatable.
    • Gummies: Flavored gummies are an alternative for those who prefer a more palatable option, especially if swallowing pills is challenging.
    • Teas: Ashwagandha-infused teas are available for those who enjoy herbal beverages, though the concentration of active compounds may vary.

    The timing of ashwagandha consumption can also impact its effectiveness. For example, taking it in the morning may help improve energy, focus, and mental clarity throughout the day, making it suitable for trade workers with demanding work schedules or management roles with high cognitive workloads. Conversely, consuming ashwagandha in the evening may be better for those looking to relax and improve sleep quality due to its natural calming properties.

    Regardless of the form or timing, ashwagandha is generally recommended with a meal. Consuming it alongside food helps reduce the risk of stomach discomfort and enhances the absorption of its active compounds. Since fat can improve the bioavailability of certain herbal supplements, pairing ashwagandha with a balanced meal that includes healthy fats may maximize its benefits.

    Ultimately, the best way to take ashwagandha depends on your health goals and lifestyle. Choosing a form and timing that fits into your daily routine while paying attention to how your body responds can help you experience its full range of benefits.

    Bottom line

    Whether working hard on the construction site or developing a plan in the office, ashwagandha helps you manage stress, sleep better, and stay focused longer. It’s a powerful adaptogen that helps your body regain control over stress and rebalance. Whether you take it as a capsule, powder, tea, or gummy, pick the form that fits your routine.

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  • A quick guide to creatine supplementation for construction workers

    A quick guide to creatine supplementation for construction workers

    Long hours of heavy lifting, climbing, and repetitive tasks can leave even the most seasoned construction workers feeling drained. Add in the heat of summer or the chill of winter, and the job’s physical toll can be immense. While a healthy diet, good sleep, and exercise are the best ways to help your body recover from these factors, creatine can be an additional strategy to stave off the physical and mental effects of labor jobs.

    What is creatine?

    Creatine is a natural compound in your muscles and brain that helps produce energy for physical activity. It’s made by the body and can also be found in small amounts in foods like red meat and fish. Many people use creatine supplements to increase their energy levels and improve performance, especially during high-intensity activities.

    Most supplements use creatine monohydrate, the most widely researched and effective form. When you take creatine, your muscles store it for quick bursts of energy, making it a popular choice for athletes, gym-goers, and anyone who does physically demanding work.

    How creatine works

    Creatine works by increasing the body’s ability to produce energy quickly. When you perform high-intensity tasks like lifting heavy materials or climbing ladders, your muscles rely on adenosine triphosphate (ATP) for energy. However, ATP stores deplete quickly, usually within a few seconds of intense activity. Your body replenishes these ATP levels through the creatine phosphate system, allowing your muscles to sustain power and recover faster. You can replenish these stores faster through supplementation, which has been shown in many studies to improve strength and endurance during physically demanding activities.

    In addition to fueling your muscles, creatine also benefits your brain. By increasing phosphocreatine (PCr) levels in the brain, creatine supports energy metabolism and reduces the effects of mental fatigue. This is particularly helpful for maintaining focus and clarity during long work days or under stressful conditions. 

    Why creatine is beneficial for workers in physically demanding jobs

    Construction work is tough on both the body and mind. From heavy lifting to long hours in extreme weather, the physical and mental demands can leave you drained. This is where creatine steps in as a simple and effective way to improve the following:

    • Increases muscle strength and performance: Creatine has been shown to boost muscle strength and power by 10–20%, making it easier to handle heavy lifting and repetitive tasks day after day.
    • Boosts energy production: By increasing ATP, the body’s primary energy source, creatine helps muscles perform better during short bursts of intense effort—perfect for lifting heavy materials or powering through demanding shifts.
    • Improves recovery and reduces muscle damage: Strenuous work can take a toll on your muscles. Creatine reduces inflammation and muscle damage, helping you recover faster so you’re ready to go again the next day.
    • Supports cognitive function: Long hours on the job can be mentally exhausting. Creatine has been shown to increase brain energy levels by 5–15%, improving memory, focus, and mental clarity—especially important for tasks that require quick thinking.
    • Promotes hydration and heat tolerance: Creatine helps muscles retain water, reducing the risk of dehydration and heat fatigue—essential for those hot summer days on the job site.

    Creatine is one of the most researched supplements available and is widely regarded as safe for long-term use when taken at recommended doses. For most people, a daily dose of 3–5 grams of creatine monohydrate is effective for maintaining optimal muscle levels. This amount supports energy production, muscle recovery, and cognitive function without overwhelming the body.

    When starting to supplement with creatine, some people use a “loading phase” of 20 grams per day (split into four doses) for 5–7 days to quickly saturate their muscle stores, followed by a maintenance dose of 3–5 grams daily. However, skipping the loading phase and simply taking five grams daily is equally effective over time. It’s best to take creatine with water; many find it beneficial to consume it after meals to aid absorption.

    Common misconceptions about creatine

    Creatine is one of the most studied supplements in the world, but misconceptions about its safety and effectiveness persist. Let’s clear up some of the most common myths:

    • Creatine damages your kidneys: This is one of the most widespread myths, but research has consistently shown that creatine does not harm kidney function in healthy individuals. Studies involving long-term creatine use (up to 5 years) have found no adverse effects on kidney health. However, individuals with pre-existing kidney conditions should consult their doctor before starting any supplement.
    • Creatine causes dehydration and muscle cramps: Another myth suggests that creatine pulls water into the muscles, leading to dehydration or cramping. Research shows that creatine can improve hydration by increasing water retention in muscle cells, which may even help prevent cramps during intense physical activity.
    • Creatine makes you gain fat: Although creatine can cause a slight increase in weight due to water retention in the muscles, it does not lead to fat gain. In fact, when paired with physical activity, creatine is often associated with increased lean muscle mass and improved body composition.
    • Creatine is only for bodybuilders: While creatine is popular among athletes and gym-goers, its benefits extend far beyond the gym. Construction workers, laborers, and anyone with a physically demanding job can benefit from creatine’s ability to boost strength, endurance, and recovery. It’s a supplement for anyone looking to support their physical and mental performance.

    How to choose the right creatine supplement

    When it comes to selecting a creatine supplement, you should consider a few factors. The first factor is the type of creatine.

    The gold standard is creatine monohydrate, which has been extensively studied and proven to improve strength, recovery, and cognitive function. It’s also the most affordable option, making it the go-to choice for most people. Other forms of creatine, such as creatine hydrochloride (HCL), buffered creatine, or liquid creatine, are marketed with claims of better absorption or reduced side effects. However, these alternatives often come at a higher price without significant evidence to support their superiority over monohydrate. Creatine monohydrate remains the best choice due to its proven effectiveness and cost-efficiency.

    The second factor to look out for is whether it has minimal ingredients—pure creatine monohydrate without added fillers or unnecessary additives is ideal. Also, make sure to check for third-party testing or certifications, such as NSF Certified for Sport or Informed Choice, to ensure the supplement is free from contaminants and accurately labeled.

    Cost-wise, creatine monohydrate is highly affordable, with a month’s supply typically costing around $10–20. Compared to other types of creatine, it offers the best balance of price and performance. For construction workers looking to improve their physical and cognitive performance without breaking the bank, creatine monohydrate is a practical and effective option.

    Is creatine right for you?

    Creatine offers a wide range of benefits for construction workers, from boosting energy and strength to improving recovery and even supporting cognitive function. It’s a well-researched, safe, and affordable supplement that can help meet the demands of a physically intensive job while keeping you sharp and ready for each day.

    However, creatine isn’t a one-size-fits-all solution. While most people can safely benefit from a daily dose of 3–5 grams, individuals with pre-existing health conditions should consult a healthcare professional before starting supplementation.

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  • Top 10 supplements to boost energy levels for building professionals

    Top 10 supplements to boost energy levels for building professionals

    Adequate sleep, a healthy diet, and proper hydration provide our bodies with fuel to function at the primary level, but optimizing energy levels beyond the basics is critical to maximizing your performance on and off the job. Supplements like creatine, vitamin B12, iron, ginseng, and magnesium can help target the root causes of fatigue and increase energy levels to enhance your productivity.

    The heaviest hitters for energy

    Energy levels aren’t as simple as taking this and feeling better—endogenous energy production directly reflects how well your body utilizes nutrients. Still, external factors can also be significant contributors to low energy: 

    • Poor sleep: Poor sleep causes fatigue and excessive sleepiness throughout the day, preventing the ability to focus and complete tasks.
    • Stress: Stress causes your adrenal glands to work overtime, increasing cortisol output. Chronic overproduction of cortisol can increase feelings of fatigue and lead to the dreaded ‘adrenal fatigue.’
    • Poor diet or nutritional deficiencies: A high-fat and low-fiber diet affects digestion, and slow digestion zaps energy. Too much or little of certain foods or micronutrients can also impact metabolism and energy balance.
    • Alcohol: Alcohol can affect your energy by interfering with efficient sleep cycles, making you feel drowsy the next day.

    10 supplements to boost energy levels

    1. Ashwagandha

    Best for: Stress and anxiety relief

    Ashwagandha is an evergreen shrub native to India, Africa, and the Middle East. It is part of the nightshade family of herbs and is best known for having beneficial effects on anxiety, stress, and fatigue. Ashwagandha is classified as an adaptogen, a supplement that helps the body cope with stress. 

    Adaptogens increase the state of non-specific resistance to stress while lowering the sensitivity to stressors. Simply put, supplementing with adaptogens like ashwagandha can enhance your body’s ability to protect itself in the face of stressors, leading to a higher level of equilibrium (balance) than exhaustion.

    This herb also helps to improve blood sugar levels, support heart health, and improve cognition by supporting focus, memory, and some mental health conditions like OCD and depression. 

    2. B vitamins

    Best for: Boosting metabolism and brain function

    The B vitamins are a group of eight essential vitamins—thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin—necessary for energy metabolism. Optimal metabolic processes and energy metabolism ensure your body can adequately convert food into nutrients for energy production. These nutrients can be taken alone or as part of a B complex.

    Research shows that B vitamins support brain function and cell metabolism by supporting cellular energetic processes, exhibiting neuroprotective and antioxidative effects, and supporting neurotransmitter synthesis in the central nervous and peripheral nervous systems. They also help prevent infections and improve bodily functions like eyesight, appetite, nerve function, cardiovascular health, hormone production, and good cholesterol production. 

    3. Ginseng

    Best for: Lowering oxidative stress

    Ginseng is a powerful herb found in the roots of plants within the genus Panax and is commonly referred to as American ginseng, South China ginseng, and Korean ginseng. It has been shown to help naturally ease fatigue and increase energy levels.

    Some of ginseng’s benefits have been linked to its presence of polysaccharides and oligopeptides. These are said to lower stress and increase energy production by boosting antioxidant enzyme activity, supporting mitochondrial function, and reducing inflammation. 

    4. Iron

    Best for: Maintaining energy production and promoting muscle function

    Hemoglobin, an iron-rich protein found in red blood cells, transports oxygen throughout the body. Increasing your iron intake directly promotes the production of hemoglobin, which is essential for proper energy production. When iron levels are low, the body cannot efficiently carry oxygen to cells, leading to fatigue and reduced energy levels. 

    Proper blood flow promotes oxygenation of the muscles, allowing them to function correctly, especially during periods of increased physical activity. Adequate iron levels also ensure the brain gets the oxygen it needs to function. Iron deficiency anemia can develop without sufficient iron levels, leading to fatigue and shortness of breath. 

    5. Vitamin C

    Best for: Immune system support

    Vitamin C is a powerful antioxidant that can boost energy levels by decreasing inflammation and alleviating fatigue. It contains compounds that scavenge and neutralize harmful substances in your body, helping to prevent diseases associated with inflammation and oxidative damage. Villain C is also known to bolster energy levels, enhancing the absorption of non-heme iron from plant sources.

    6. Selenium

    Best for: Maintaining energy via thyroid health

    The body’s energy production relies on sufficient amounts of thyroid hormones. An improperly functioning thyroid—hypo- or hyperthyroidism—can lead to changes in energy levels. More specifically, hypothyroidism (an under-functioning thyroid) can leave people feeling tired, sluggish, and depressed. Selenium is one of a few minerals that play a big role in thyroid health by supporting the synthesis of thyroid hormones, protecting thyroid tissue, and maintaining the thyroid’s integrity.

    A steady production of your thyroid hormones is crucial for overall health. This will allow your metabolism to function optimally and stabilize your natural energy levels. 

    7. Creatine 

    Best for: Energy recovery during and after physical activity

    Creatine is one of the best supplements for “quick bursts” of energy. While you may not need maximum energy or power on-site during your day job, it can be a handy supplement for recovery if you plan to hit the gym after work. Creatine works by increasing your body’s phosphocreatine (PCr) stores, allowing for heightened production of adenosine triphosphate (ATP), the body’s primary energy source. Because your muscles require a large amount of ATP to fuel high-intensity exercise, boosting PCr stores directly boosts your body’s ability to produce energy.

    8. Vitamin B12

    Best for: Improving mental stamina, muscle function, and metabolism

    Vitamin B12 is another essential nutrient required for metabolism. Sufficient levels of vitamin B12 help the body metabolize carbohydrates, proteins, and fats, which are then converted into energy. Vitamin B12 is also involved in the production of red blood cells. When your body is B12 deficient, a condition known as pernicious anemia develops, meaning your organs and tissues aren’t getting an adequate supply of oxygen. Your energy levels can tank, leaving you feeling tired and weak.

    9. Magnesium

    Best for: Increasing overall energy levels

    One of magnesium’s primary functions is to convert carbohydrates, proteins, and fats into usable fuel for the body—i.e., it’s essential for nutrient metabolism. As a cofactor in more than 300 enzymatic reactions, magnesium is also required for nerve and muscle function, blood pressure, and blood sugar levels and supports the production of DNA. People who are magnesium deficient often notice symptoms of fatigue.

    Additionally, magnesium’s role in muscle and nerve function can support sleep, essential for energy levels and productivity. 

    10. CoQ10

    Best for: ATP production

    CoQ10 is a fat-soluble antioxidant that is essential for energy production. It’s a component of the electron transport chain (ETC) that produces adenosine triphosphate (ATP), the primary energy source for cells. As an antioxidant, CoQ10 also protects cells against oxidative damage and lipid peroxidation by reducing pro-oxidative compounds.

    Our body’s CoQ10 levels naturally decline with age, making supplementation (or consuming organ meats) vital to maintaining energy levels and overall health, especially in physically demanding industries like construction.

    How to choose the right supplement

    1. Consider your needs

    Before shopping around for supplements, it’s important to consider what you need in terms of supplement outcome and your current health status. Here are a few things to think about before shopping: 

    • Do I have any allergies or intolerances to be mindful of?
    • Do I have specific dietary restrictions that could restrict my supplement intake?
    • Are there any known illnesses I have that supplements could impact?
    • What, if anything, am I susceptible to which could create risks or side effects if I take supplements?

    2. Look at your dietary intake

    Your diet should offer the bulk of nutrients to support energy production, but in cases where more is needed, supplements can fill in the gaps. Take a week to track your diet and identify areas where you may be missing certain nutrients—don’t just go willy-nilly buying everything on this list.

    3. Choose quality

    Quality is everything when it comes time to shop—especially considering nutritional supplements are loosely regulated. Look for supplements from reputable brands that contain high-quality ingredients in their most bioavailable form. Also, consider supplements with recognized certifications:

    • Certified gluten-free
    • NSF
    • GMP 
    • USP
    • USDA organic
    • Non-GMO Project Verified
    • Certified vegan

    Check for certifications on the bottle, research the ingredient list, and dig into the reviews. If you’re unsure what to look for, speak to a nutritionist or healthcare professional. 

    4. Choose the correct form

    Supplements don’t only come via pill—there are several ways to reach your ideal intake levels. Common supplement intake forms include:

    • Pills
    • Softgels
    • Capsules
    • Powders
    • Tablets
    • Pre-mixed beverages 
    • Gummies
    • Tinctures

    5. Consult with your healthcare professional

    A health professional who can access your medical history will be able to help with these questions and any additional background information you need before you begin with supplements. 

    If you have any preexisting conditions or illnesses, a healthcare professional can advise on what supplements to take, in what form, and even which brand might be best for you. After you begin with supplements, monitor the effects and how you feel. From there, consult your doctor if you feel unwell in any regard. 

    Other hacks to support energy levels

    1. Get a good night’s sleep

    A good night’s sleep is the foundation for a productive and energetic day. Here are some tips to optimize sleep: 

    • Maintain a cool temperature in your bedroom—between 60 to 67°F (15 to 19°C)
    • Reduce screentime 2-3 hours before bed
    • Invest in blackout curtains/shades or a sleep mask for complete darkness
    • Avoid alcohol and caffeine 6-8 hours before bed
    • Be consistent with your bedtime schedule, even on weekends

    2. Reduce stress levels

    Stress significantly contributes to energy levels and can interfere with sleep and productivity. You can maintain consistent energy by actively practicing activities that reduce stress. Here are some simple things you could engage in:

    • Try meditation or other mindfulness activities to calm the nervous system
    • Test out aromatherapy as a form of stress reduction
    • Build a habit of journaling to relieve mental stress
    • Invest in natural sleep supplements

    3. Get outside in nature

    Another way to promote healthy energy and reduce stress is to spend quality time outside. Fresh air promotes good sleep hygiene, and exercising regularly by moving your body outside is a great way to restore energy. 

    Forest bathing is another excellent option. It is a hybrid of meditation and nature walking with therapeutic benefits for alertness and energy. 

    Bottom line

    Finding ways to gain energy doesn’t have to be complicated. By speaking with a healthcare professional, considering your needs, and identifying which lifestyle choices may affect your energy levels, you can choose a supplement to help you get on track. 

    B vitamins, selenium, CoQ10, and ashwagandha are all great options for tackling fatigue, increasing focus, and boosting productivity on and off the job site. But before delving into a whack of supplements for energy, research, choose a reputable brand, and pick the proper intake form. 

    To learn more about nutrition and wellness for construction professionals, follow us on social media and subscribe to our weekly newsletter.

  • Best multivitamins of 2025: A guide for busy construction professionals

    Best multivitamins of 2025: A guide for busy construction professionals

    Choosing a high-quality multivitamin can make all the difference in your energy and productivity on site. With so many options on the market, finding the right one to suit your lifestyle and health needs can feel overwhelming. Options like Primal Harvest’s fully loaded multivitamin, Legion Athletics’ sport-focused formula, and Ritual’s vegan-friendly blend deliver essential nutrients when your diet might not be on point, helping you stay energized and healthy each day.

    Top multivitamins for construction professionals 

    UTHH top pick: Primal Harvest Multivitamin

    What we loveThings to consider
    – Formula provides 21 essential vitamins and minerals, including vitamins D3, C, K, and B vitamins, and essential minerals like zinc and calcium
    – High in antioxidants such as lutein and lycopene for cellular protection
    – Convenient one-a-day capsule, easy to integrate into daily routines
    – Made in the USA and third-party lab tested for quality and safety    		– Only available through online purchase
    – High demand can lead to occasional stock shortages 

    Primal Harvest Multivitamin tops our list for best overall multivitamin as it provides the most complete solution to meet the nutritional needs of adults. It meets many criteria, including ease of use, the full spectrum of vitamins and minerals, and it is third-party tested for quality assurance. 

    Primal Harvest also incorporates potent antioxidants like lutein and lycopene, which provide cellular protection against oxidative stress and potentially lower the risk of chronic diseases. The brand offers a subscription service for convenience, allowing users to receive regular shipments at a discounted rate with free shipping options. Plus, unlike other multivitamins, you only have to take one pill daily, making it easy to integrate into your routine. 

    Key features

    • Citrus bioflavonoids and antioxidants for enhanced cellular protection
    • Easy, once-daily dosing
    • Made in the USA with globally sourced ingredients
    • Certified safety and purity through third-party testing
    • Subscription service available with discounts and free shipping

    Best whole food multivitamin: NATURELO

    What we loveThings to consider
    – Made with plant-based ingredients
    – Provides whole food nutrition from organic fruits and vegetables
    – Contains bioavailable forms of B vitamins
    – Includes antioxidant-rich extracts like turmeric, green tea, and maca 
    – Digestive enzymes and probiotics included for gut health    		– Higher cost due to premium, plant-based ingredients
    – Recommended to take four pills a day, which is higher than others 

    The NATURELO Whole Food Multivitamin comes in various formats specific to improving health for women, men, and anyone over 50+. NATURELO sources all its ingredients from whole foods such as lichen and marine algae, making it vegan-friendly and ultra-bioavailable compared to synthetic nutrients. The formula also features bioactive forms of nutrients, such as activated B vitamins like B12 from methylcobalamin, B6 from P-5-P, and MTHFR-friendly Methyl Folate (not folic acid), plus chelated minerals like Zinc and Selenium, to optimize absorption and usability.

    Key features

    • Plant-based vitamins, including D3 from lichen and minerals like calcium from algae
    • Organic fruit and vegetable blend for whole-food-based nutrition
    • Includes turmeric, green tea, and grapeseed extract for antioxidant support
    • Enhanced absorption with methylated B vitamins and chelated minerals
    • Digestive enzymes and probiotics for gut health and nutrient use

     Best targeted multivitamin: Ritual Essential 18+

    What we loveThings to consider
    – 100% traceable ingredients
    – Has omega-3 DHA from microalgae
    – Available in unique formulations for both men and women
    – Patented delayed-release capsules enhance absorption
    – Pleasant mint flavor    		– May lack specific vitamins like vitamin C that some users expect in a multivitamin
    – Slightly higher price point compared to other multivitamins

    Ritual Essential 18+ Multivitamin stands out for its ability to personalize the nutrients you want in your multivitamin. Each capsule holds no more than ten carefully selected nutrients to help fill common dietary gaps without overloading on ingredients often obtained through food. Plus, it comes with a pleasant mint flavor, making it a refreshing change from most multivitamins’ typical earthy or medicinal taste. It’s designed for adults looking for a clean, traceable, and effective multivitamin with vegan-friendly ingredients.

    Key features

    • Made with traceable ingredients and a transparent supply chain
    • Omega-3 DHA from microalgae for brain and heart health
    • Delayed-release capsules designed for optimal absorption
    • Vegan, non-GMO, gluten-free, and free of major allergens
    • Formulas tailored for men and women to address unique nutritional needs

    Best for women: Legion Athletics Triumph Women’s Sport Multivitamin

    What we loveThings to consider
    – Backed by 52 peer-reviewed studies
    – Includes iron, essential for women’s health, especially during menstruation
    – Formulated to boost energy and muscle function, catering to active lifestyles    		– Requires eight capsules per serving
    – The large capsules can be challenging to swallow

    Legion Athletics Triumph Women’s Sport Multivitamin is tailored for women and features a carefully chosen blend of 22 essential vitamins, minerals, amino acids, and herbal extracts. This formula supports energy production, mood stability, and immune health, with B vitamins for cognitive function and magnesium for muscle support. Iron addresses common deficiencies in women and is especially beneficial during menstruation and aerobic activities.

    Key features

    • Has 22 vitamins and minerals tailored to active women’s needs
    • Full B-vitamin complex for energy and cognitive function
    • Iron inclusion supports oxygen delivery and muscle function
    • Added herbs like maca and grape seed for enhanced mood and antioxidant benefits
    • Free from artificial flavors, colors, and fillers

    Best for men: Thorne Basic Nutrients 2/Day

    What we loveThings to consider
    – Provides 2,000 IU of vitamin D3 per serving
    – NSF Certified for Sport
    – Includes high doses of vitamin B12 and vitamin K, beneficial for energy and bone strength    		– Contains a high niacin dose (as nicotinamide), which may cause flushing in sensitive individuals
    – May not be suitable for those on blood thinners due to the vitamin K content

    Thorne Basic Nutrients 2/Day is a complete multivitamin focusing on essential nutrients men need for optimal health. Each serving of two capsules includes 2,000 IU of vitamin D3 to support bone density and immune resilience, along with 600 mcg of vitamin B12 for energy production—ideal for men who may have higher requirements. This multivitamin is NSF Certified for Sport, making it a trusted choice for athletes, as it undergoes testing to be free of banned substances. The formula is also free from gluten, dairy, and soy, catering to individuals with dietary restrictions.

    Key features

    • 2,000 IU of vitamin D3, crucial for men’s bone and immune health
    • NSF Certified for Sport, ensuring quality and safety for athletes
    • Chelated minerals for better bioavailability and absorption
    • Gluten-free, dairy-free, and soy-free formulation
    • 2-capsule daily serving for convenience

    Best for adults over 55+: MegaFood 55+ One Daily Multivitamin 

    What we loveThings to consider
    – – 

    Key features

    Top multivitamin for kids: Hiya Kids Daily Multivitamin

    What we loveThings to consider
    – Free from added sugars, artificial colors, and preservatives
    – Subscription service with a refillable glass bottle, making it environmentally friendly
    – Third-party tested in an FDA-registered facility for safety and quality    		– Some children may take time to adjust to the taste as it is less sweet than typical kids’ vitamins
    – Slightly more expensive compared to basic children’s multivitamins

    For construction professionals with kids, the Hiya Kids Daily Multivitamin is a chewable multivitamin designed with kids’ health and safety in mind. It provides a blend of 15 essential nutrients from natural ingredients, supporting immunity, focus, and growth without added sugars or artificial additives. Packaged in a reusable glass bottle with monthly no-plastic refill pouches, this subscription-based multivitamin aligns with sustainable practices, making it an excellent choice for health-conscious families.

    Key features

    • Free from added sugars, artificial colors, and preservatives
    • Eco-friendly packaging with a refillable glass bottle and compostable refill pouches
    • Third-party tested for quality, including heavy metal screening
    • Subscription model for monthly refills and freshness

    Bottom line

    A well-rounded diet is still the best source of essential vitamins and minerals, and supplements may not be necessary for many people. However, for busy professionals who work long hours with minimal downtown or those with specific nutritional needs, a high-quality multivitamin can offer valuable support to enhance a healthy diet.

    Looking for more wellness advice and product recommendations? Subscribe to our newsletter for expert tips delivered straight to your inbox!

  • Cognitive health in construction: Building a healthy brain

    Cognitive health in construction: Building a healthy brain

    If you’ve ever struggled to remember where you put your keys, dealt with depression, or felt like your mind was slow and foggy, you’ve felt the effects of poor brain function. A healthy diet and proper supplementation—omega-3s, magnesium, choline, and B vitamins—are essential for building a healthy brain. However, challenging your brain and incorporating vigorous exercise into your weekly routine can also support brain health and stave off cognitive decline.   

    Why brain health matters

    Keeping your brain sharp and healthy is crucial at all ages and stages of life, but maintaining healthy cognitive function is especially important in the trades, where one wrong move can mean a painful accident or fatal injury.

    Support your brain with supplements, exercise, and lifestyle changes to sharpen your cognitive abilities. This can improve your memory, reduce the risk of age-related diseases like Alzheimer’s and dementia, and even enhance your logic and reasoning skills. 

    Neurogenesis: The path to a healthier brain

    Contrary to popular opinion, it is possible to grow your brain. Neurogenesis is a process most commonly seen in childhood, during which the brain forms new cells called neurons.  

    For years, neurogenesis was thought to stop entirely during adolescence. The number of new neurons created in a seven-year-old’s brain is 23 times fewer than in a one-year-old’s, for example, and at age 13, there are five times fewer new neurons than at age seven. Recent research, however, has shown that neurogenesis may be able to restart in adults under the right conditions. 

    In one animal research study, neuroscientists discovered that aerobic exercise caused neurogenesis in mice. For the best chance of replicating these results in your brain, they recommend engaging in 120-150 minutes of moderate-intensity exercise each week. Similarly, dietary choices also play a role in neurogenesis, with studies finding that the restriction or intake of certain foods can influence adult hippocampal neurogenesis.

    Setting your brain up for success with supplements

    Specific vitamins, minerals, and nutrients contribute to a healthy brain. If your diet lacks these elements, supplements can help cover your bases and fill in the gaps.

    Omega-3s

    Approximately 20% of the brain’s dry mass and over 30% of all fatty acids in the nervous system are polyunsaturated fats. A vast amount of evidence shows that maintaining adequate levels of omega-3 fatty acids can help support brain health and even reduce the symptoms of several disorders. 

    Research has shown that supplementing with marine-based sources of omega-3 (like fish or algae oil) can reduce ADHD symptoms in children, reduce “anger, anxiety, and depressive states” in teenagers, and improve symptoms of major depressive disorder and treatment-resistant depression in adults.    

    Studies also suggest that supplementing with marine omega-3 can increase the volume of the hippocampus—an area of the brain associated with learning and memory—and improve your ability to use logic to understand complex concepts. 

    Pro tip: Algae oil and cod liver oil (CLO) provide the rich benefits of omega-3 fats without the risky side effects of conventional fish oil supplements. As a bonus, CLO even contains vitamins A and D.

    B vitamins

    This group of vitamins contains seven distinct forms, and each one is crucial to supporting brain health in a different way. 

    • B1 (thiamine) helps break down nutrients for energy sources.
    • B2 (riboflavin) is antioxidant and anti-inflammatory, helps break down fats, and supports cell growth.
    • B3 (niacin), in its active form, can extend the lifespan of brain cells and protect them from stress and injury. 
    • B5 (pantothenic acid) gets converted to coenzyme A, helps make energy, and produces adenosine triphosphate (ATP), a molecule that provides energy to your cells. Your brain uses 20% of your body’s energy, so this vitamin is particularly important.  
    • B6 helps your body produce mood-boosting hormone serotonin and melatonin, which helps govern the sleep-wake cycle. 
    • B9 (folate) assists in creating neurotransmitters, as well as reducing fatigue and irritability. 
    • B12 can prevent mood disorders, dementia, and Alzheimer’s Disease. 

    Magnesium

    Magnesium is one of the body’s most abundant minerals, playing a key role in mood, muscle function, and brain health. Some studies have shown that magnesium can also prevent brain volume loss, which reduces brain age, improves brain function, and protects against dementia. 

    Magnesium comes in many forms; magnesium glycinate is very well-absorbed, and magnesium threonate has been the subject of some animal studies that indicate it may be able to increase magnesium ions in the brain and cognitive function.  

    Creatine

    Creatine is a supplement favored by athletes for its effect on muscle recovery, but taking creatine supplements can also improve your brain health. Creatine can significantly improve memory, especially in older adults, and increase cognitive abilities such as intelligence and reasoning.

    Choline

    The Institute of Medicine only recognized choline as a required nutrient in 1998, but it is associated with several critical processes, including DNA synthesis, cell structure formation, and metabolism. Choline can also affect brain health because it helps produce the neurotransmitter acetylcholine, which manages memory, attention, mood, and intelligence. Its role in neural tube development and brain health is why sufficient choline intake is critical during pregnancy. 

    Lifestyle brain boosters

    Taking supplements can be an effective way to build a healthy brain, but many aspects of your lifestyle can also contribute to brain health. 

    Challenge your brain

    It’s easy to fall into a rut as you get older—eating the same things, going to the same places, watching the same shows, and hanging out with the same people. To keep your brain strong, you have to challenge it like any other muscle. 

    Try making simple shifts like using your non-dominant hand to brush your teeth, standing on one foot while washing dishes, or even taking a different route to work. You can also do brain-boosting activities like Sudoku, Wordle, or crossword puzzles. Learn new things, try new hobbies, and continue to challenge your brain. 

    Stay active

    The brain and the body are closely connected—a healthy body also contributes to a healthy brain. A robust body of evidence links exercise to improved learning and memory, reduced depression, and better overall brain function. Plus, physical exercise is one of the easiest ways to stimulate neurogenesis. At least 120 minutes of moderate weekly exercise can help your brain stay strong and sharp.  

    Sleep well

    It may not seem like much happens when you spend a night between the sheets, but sleep is crucial to building a robust and healthy brain. Sleep can help your brain remove toxins, regulate metabolism, and improve memory. It can also perform “housekeeping duties,” reorganizing itself and recharging for another day. Ensuring you get enough sleep is crucial to maintaining a healthy brain, especially when working long hours in a challenging environment.

    Cultivate relationships

    Social connections are a surprising source of brain health. It’s common to lose friends as you move beyond your teens and twenties, and life gets filled with work, kids, and romantic relationships. Making sure you prioritize your social relationships, however, can help build a stronger brain. Socializing can strengthen your brain’s neural networks and prevent cognitive decline. Studies show that if you have strong social ties, you’re up to 40% less likely to experience dementia compared to those who live a lonely, solitary life. 

    Brain health bottom line

    Brain health is much less visible than physical health—you don’t notice cognitive decline like you see pounds on the scale or inches on your waistline. Out of sight shouldn’t mean out of mind, however. Support your brain with supplements like magnesium and omega-3s and lifestyle changes to keep your mind strong, active, and healthy for years to come.

  • Construction is stressful—here are 10 supplements to naturally manage stress

    Construction is stressful—here are 10 supplements to naturally manage stress

    Long days, heavy lifting, and constant deadlines can leave you feeling mentally and physically worn down. Finding natural ways to manage stress is crucial for staying sharp and energized on the job. Incorporating supplements like ashwagandha, magnesium, and B vitamins can help your body handle stress so you can feel more balanced and ready to take on whatever comes your way.

    Quick look

    • Top supplements like ashwagandha, magnesium, and B vitamins support stress management and mental clarity.
    • Adaptogens and minerals work to balance cortisol and promote calm without drowsiness.
    • Key supplements can reduce anxiety, boost energy, and enhance sleep quality for better resilience.
    • Combine these supplements with healthy habits like diet, exercise, and rest for long-term stress management.

    Top 10 supplements for stress relief

    1. Ashwagandha

    Ashwagandha is a well-known adaptogen used for centuries in Ayurvedic medicine. Adaptogens are herbs that help the body adapt to stress, making Ashwagandha one of the top go-to supplements for stress relief.

    How it works: Ashwagandha helps regulate cortisol, the hormone your body releases in response to stress. By keeping cortisol levels in check, this herb helps reduce the physical effects of stress, promoting a sense of calm without leaving you feeling drowsy.

    Benefits: This powerful herb reduces stress, improves mood, and enhances energy levels. Whether you’re dealing with the demands of a busy job site or just feeling mentally exhausted, Ashwagandha can provide some much-needed relief.

    How to use it: Ashwagandha is available in capsule or powder form. Most people take between 300 and 500 mg daily, but it’s always a good idea to start at the lower end and see how your body responds. You can add the powder to smoothies or take capsules with water for a more convenient option.

    2. Magnesium

    Magnesium is an essential mineral that plays a vital role in over 300 enzyme systems that regulate nerve and muscle function, blood pressure, and stress management. It’s one of those nutrients we often don’t get enough of, especially under constant pressure.

    How it works: Magnesium helps regulate neurotransmitters, which send messages between your brain and body. It also plays a key role in reducing cortisol production, helping to ease the body’s stress response and promoting a sense of calm and relaxation.

    Benefits: This mineral is known for its ability to promote relaxation, reduce anxiety, and improve sleep quality, making it a great choice for days when stress feels overwhelming and sleep is hard to come by. By supporting your nervous system, magnesium can help you feel more relaxed and better able to tackle daily challenges.

    How to use it: Magnesium is available in several forms, including tablets, powders, and oils. Depending on the form, 200-400 mg daily is a standard dose. You can mix powder into water or take tablets for convenience. For something more relaxing, magnesium oil can be applied directly to the skin, particularly before bedtime, to help wind down.

    3. Rhodiola

    Rhodiola is another adaptogen used for centuries to help the body resist stress. Known for its ability to boost mental and physical endurance, it’s an excellent supplement for those constantly on the go who need extra support.

    How it works: Rhodiola balances cortisol and serotonin levels, two essential hormones that regulate mood and stress response. By helping to stabilize these hormones, Rhodiola increases resilience to stress and makes it easier for your body to stay balanced during tough times.

    Benefits: Rhodiola is mainly known for reducing fatigue and improving mental clarity, making staying focused throughout the day easier. It can also boost physical endurance, so if you’re dealing with long workdays or strenuous activities, this adaptogen can help you maintain your energy and stamina.

    How to use it: Rhodiola is commonly available in capsules or tincture form. The typical dosage ranges from 200-400 mg daily, though starting at the lower end is always a good idea to see how your body reacts. You can take it in the morning or midday to support your energy levels and stress management.

    4. L-theanine

    L-theanine is an amino acid naturally found in green tea. It is known for its calming properties without causing drowsiness. It helps you stay relaxed and focused, making it a popular supplement for stress relief.

    How it works: L-theanine promotes the production of alpha brain waves associated with a relaxed but alert mental state. It also helps reduce cortisol levels, making it easier to manage stress while staying focused and clear-headed.

    Benefits: L-theanine is particularly effective at reducing anxiety and promoting a sense of calm without the sedative effects of other stress-relief options. It can also improve focus and mental clarity, making it a perfect choice for those high-pressure days when you need to keep your cool and stay sharp.

    How to use it: L-theanine is available in capsule form, with a typical daily dosage ranging from 100-200 mg. It’s often taken alongside other supplements for stress or even combined with caffeine for an added focus boost without the jitters.

    5. B Vitamins

    B vitamins are a group of water-soluble vitamins that play an essential role in energy production and brain function. The B-complex family includes vitamins like B6, B12, and folic acid, which are crucial for maintaining mental and physical well-being.

    How they work: B vitamins help regulate the nervous system, effectively reducing stress and combating fatigue. They also support neurotransmitter function, which helps improve mood and mental clarity—key for handling stressful situations without feeling drained.

    Benefits: B vitamins can help you stay focused and alert throughout the day by boosting energy levels and improving mood. They also support the immune system, which can weaken under stress. B vitamins can help you get back on track if you’re feeling run down or mentally foggy.

    How to use them: You can take B vitamins as a B-complex supplement, which combines several essential B vitamins into one. The typical daily dosage ranges from 50-100 mg, depending on your needs. You can also increase your intake of foods rich in B vitamins, such as leafy greens, eggs, and whole grains, for an additional natural boost.

    6. Melatonin

    Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. It’s often called the “sleep hormone” because it signals to your body that it’s time to wind down and rest.

    How it works: Melatonin supplements mimic the body’s natural production of this hormone, encouraging relaxation and preparing you for sleep. They also help reset your internal clock, making them especially useful for anyone struggling with irregular sleep patterns due to stress or shift work.

    Benefits: Melatonin indirectly helps manage stress by improving the quality of sleep. When well-rested, your body is better equipped to handle daily challenges. Good sleep also supports mental clarity and reduces feelings of overwhelm, making it easier to manage stressful situations.

    How to use it: Melatonin is typically taken 30 minutes to an hour before bedtime, with a recommended 1-3 mg dosage. It’s available in pill or liquid form, and starting with a lower dose is essential to see how your body responds. Since melatonin helps with sleep, it’s best to use it in the evening to promote restful nights.

    7. Bacopa monnieri

    Bacopa is an herb traditionally used in Ayurvedic medicine. It is known for enhancing cognitive function and supporting mental clarity. It’s often praised for its role in improving memory and focus, making it a great supplement for those needing an extra mental boost.

    How it works: Bacopa improves the body’s ability to adapt to stress. It supports neurotransmitter activity and helps regulate stress hormones like cortisol, reducing stress’s adverse effects on the mind and body.

    Benefits: This powerful herb is known to reduce anxiety and symptoms of depression while enhancing cognitive function. Bacopa can help you stay sharp and focused despite high stress levels. It’s famous for those looking to improve mental clarity and resilience under pressure.

    How to use it: Bacopa is usually available in capsule or powder form, with a recommended daily dosage of around 300 mg. You can take it with or without food, and it’s often used in the morning to support cognitive function throughout the day.

    8. Vitamin D

    Vitamin D is a fat-soluble vitamin critical in maintaining bone health and supporting the immune system. It’s often called the “sunshine vitamin” because your body produces it naturally when exposed to sunlight.

    How it works: Besides its role in bone and immune health, vitamin D helps regulate mood and supports overall mental health. It influences the production of neurotransmitters like serotonin, which can help reduce feelings of stress and improve emotional well-being.

    Benefits: Vitamin D can improve mood, boost your immune system, and help reduce stress levels. If you’re not getting enough sunlight, especially during the winter months, supplementing with vitamin D can help keep you feeling more balanced and less affected by stress.

    How to use it: Vitamin D is typically available in pill or liquid form, with a recommended dosage of 1,000-4,000 IU daily. Taking it consistently is essential; pairing it with a fat-rich meal can help absorption. If you’re unsure of your levels, consider getting them checked, as vitamin D deficiencies are quite common, especially in those who spend a lot of time indoors.

    9. Ginseng

    Ginseng is a well-known herb that has been used in traditional Chinese medicine for centuries. It is famous for boosting energy, enhancing mental performance, and supporting overall health.

    How it works: Ginseng balances energy levels and helps the body better respond to stress. It enhances the body’s resilience to physical and mental stress, making staying focused and energized throughout the day easier.

    Benefits: This herb is particularly effective at improving mood, boosting mental clarity, and reducing fatigue. Ginseng can help restore your energy and keep you performing at your best, even on the most challenging days, if you feel mentally or physically drained.

    How to use it: Ginseng is commonly available in capsules, tea, or tincture form, with a typical daily dose ranging from 200-400 mg. You can take it in the morning or early afternoon for a natural energy boost, but avoid using it too late, as it may interfere with sleep.

    10. Tulsi (Holy Basil)

    Tulsi, also known as Holy Basil, is a revered herb in Ayurvedic medicine. It is praised for its powerful adaptogenic properties, and it’s often used to help the body cope with stress and restore balance.

    How it works: Tulsi helps the body adapt to stress and regulates cortisol levels, the hormone responsible for the body’s stress response. By keeping cortisol in check, Tulsi promotes a calmer, more balanced state of mind, even during stressful situations.

    Benefits: Tulsi is known for reducing stress, enhancing mental clarity, and supporting immune function. It’s a great choice if you’re looking for a natural way to stay focused and relaxed while boosting your body’s defenses.

    How to use it: Tulsi can be found in various forms, including tea, capsules, or tinctures. The typical recommended dose is 300-600 mg daily. For a soothing effect, many people prefer to drink Tulsi tea throughout the day, or they can take it in capsule or tincture form for more concentrated stress relief.

    Supplements and stress

    Supplements can play a crucial role in managing stress by helping to regulate cortisol levels, the hormone most closely linked to the body’s stress response. When cortisol levels are elevated for prolonged periods, it can lead to anxiety, fatigue, and even burnout. Many natural supplements, like Ashwagandha and Rhodiola, are shown to reduce cortisol levels, helping your body better manage the daily stresses of life. For instance, a study on Ashwagandha found that it reduced cortisol levels by up to 30% in stressed adults.

    However, while supplements can be powerful tools for stress management, they’re not magic cures. Combining supplements for stress with a balanced lifestyle that includes a healthy diet, regular exercise, and sufficient sleep is essential for the best results. Stress contributes to 75% of all doctor visits, and managing it effectively is crucial for long-term health. By integrating supplements with other healthy habits, you can maximize their benefits and maintain better stress management in the long run.

    Bottom line

    Incorporating stress-relieving supplements into your daily routine makes a difference. They can help reduce anxiety, lift your mood, sharpen your focus, and even improve your sleep. Whether using adaptogens like Ashwagandha and Rhodiola, calming amino acids like L-theanine, or essentials like magnesium and B vitamins, these supplements help your body handle stress by balancing cortisol and supporting mental and physical health.

    That said, supplements are just one part of the bigger picture. To manage stress effectively, it’s essential to pair them with healthy habits like eating well, exercising regularly, and getting enough sleep. These lifestyle changes, combined with the right supplements, can help you build resilience to stress and keep you energized and clear-headed, no matter how busy you are.

  • 14 powerful supplements to boost your immune system naturally for laborers

    14 powerful supplements to boost your immune system naturally for laborers

    As we head into the colder months, supporting your immune system becomes even more critical, especially if you work in demanding environments like construction. The rigors of long hours outdoors, physical exertion, and exposure to various elements can challenge your immune health more than other professions. Fortunately, natural immune supplements like echinacea, ginseng, and andrographis can give your immune system the extra support it needs.

    Why immune health matters

    For construction workers, immune health is critical. They are exposed to fluctuating temperatures and unpleasant weather and work in environments where germs and bacteria can easily spread. This is especially true heading into winter, yet many people often forget to boost their immune systems before going into these months. 

    If you prepare, you can strengthen your immune system, which will make you less likely to get sick. Fewer missed workdays and better productivity mean higher efficiency and fewer sick days for employers, making immune support a win-win for both workers and businesses. 

    14 supplements to naturally boost immunity

    While a healthy diet and lifestyle are crucial for maintaining strong immune health, some natural supplements can offer extra support. These immune supplements work in various ways to enhance your body’s defense mechanisms, helping to fend off colds, flu, and other illnesses.

    1. Echinacea

    Echinacea has long been used as a remedy to prevent and treat colds. It works by enhancing your immune system’s activity, helping combat viruses and bacteria. Specifically, echinacea may reduce the severity and duration of cold symptoms by stopping the spread of certain germs​. This makes it an excellent choice to take at the first sign of a cold, particularly in environments where illnesses spread easily.

    2. Elderberry

    Elderberry contains antioxidants that help reduce inflammation and support overall immune health. Research suggests that elderberry may shorten the duration of cold and flu symptoms by bolstering the immune system’s response​. 

    Pro tip: You can easily make your own elderberry syrup at home with just a few ingredients for a potent, natural, immune supplement! 

    3. Andrographis

    Andrographis is another potent (but lesser-known) herb known for its immune-boosting properties. It has been shown to reduce the duration and severity of cold symptoms, and its anti-inflammatory effects help protect the body during viral infections​. Studies also suggest that Andrographis might improve immune cell function, making it a popular choice for naturally boosting immunity​.

    4. Ginseng

    Ginseng is widely known for its immune-enhancing properties. This adaptogenic herb helps the body manage stress, which benefits the immune system by reducing inflammation and improving overall immune response. It has been found to stimulate specific immune cells, like macrophages, which play a critical role in the body’s defense against infections​. Regular use of ginseng, particularly during the colder months, can help you stay healthy and fend off common illnesses.

    5. Garlic

    Garlic is more than just a flavorful addition to food—its antibacterial and antiviral properties make it a powerful immune booster. Studies have shown that garlic can reduce the severity of colds and speed up recovery. This is due to compounds like allicin, which fight off harmful microbes and stimulate the production of white blood cells, the body’s first line of defense against infection.

    Pro tip: Get the biggest bang for your buck by making fermented garlic honey! Garlic offers powerful antimicrobial and anti-inflammatory properties, while honey is a natural antioxidant and anti-inflammatory.

    6. Oil of oregano

    Oil of oregano is another natural remedy known for its antimicrobial and anti-inflammatory properties. This essential oil is rich in compounds like carvacrol and thymol, which help to fight bacterial and viral infections. Using oregano oil can provide additional immune support, particularly when you’re exposed to environmental stressors or feel the onset of a cold.

    7. Zinc

    Zinc is crucial in maintaining a healthy immune system by supporting immune cell function and reducing inflammation. It’s known to help shorten the duration of colds, but timing is key—zinc is most effective when taken within 24 hours of the onset of cold symptoms. It also activates T-cells, which are essential for immune defense, making it a must-have immune supplement during cold and flu season.

    8. Medicinal mushrooms

    Medicinal mushrooms, such as reishi, shiitake, and maitake, are packed with antioxidants and immune-boosting properties. These mushrooms enhance the body’s immune response by stimulating the production of immune cells like macrophages and natural killer cells. They also have antimicrobial effects that help fight off infections, making them a powerful natural tool for boosting overall immunity.

    9. NAC (N-acetylcysteine)

    NAC is a precursor to glutathione, one of the body’s most important antioxidants. By replenishing glutathione levels, NAC helps reduce oxidative stress and inflammation, which can weaken the immune system. Additionally, NAC supports lung health, which is particularly beneficial for preventing respiratory infections and maintaining immune resilience.

    10. Vitamin C

    Vitamin C is an essential nutrient that enhances the function of various immune cells, helping the body fight infections more effectively. It acts as an antioxidant, protecting cells from damage caused by free radicals and boosting the body’s natural defense mechanisms. While vitamin C doesn’t prevent colds, it can reduce the severity and duration of symptoms, making it a valuable addition to your immune support routine.

    Pro tip: Opt for whole-food sources over synthetic ascorbic acid when looking for vitamin C supplements, as they’re more readily absorbed and utilized.

    11. Vitamin D

    Vitamin D is a critical regulator of the immune system. It plays a role in activating T-cells and helping modulate immune responses, preventing the immune system from becoming overactive. Studies suggest that maintaining adequate vitamin D levels can reduce the risk of respiratory infections, especially during the winter months when sun exposure (a natural source of vitamin D) is limited.

    12. Selenium

    Selenium is a powerful antioxidant that helps to boost white blood cell count and protects cells from oxidative stress. It’s also crucial for producing selenoproteins, which regulate inflammation and immune responses. Adequate selenium intake can help your body respond more effectively to infections, making it an important nutrient for overall immune health.

    13. Probiotics

    Since approximately 70% of the immune system is located in the gut, maintaining a healthy gut microbiome is essential for optimal immune function. Probiotics help balance good and bad bacteria, enhancing the gut’s barrier function and preventing harmful pathogens from entering the body. By promoting the production of immune cells and reducing inflammation, probiotics contribute to innate and adaptive immune responses, making them a powerful supplement for boosting overall immunity.

    14. Bee Propolis

    Bee propolis, a resinous mixture produced by bees, has potent antioxidant, antiviral, and anti-inflammatory properties. It shields the body’s cells from oxidative stress and harmful microbes. In addition, bee propolis contains compounds that can boost immune responses, helping the body ward off infections and reduce inflammation.

    Bottom line

    While supplements can boost your immune system, they’re not a magic bullet. The foundation of a robust immune system comes from healthy lifestyle habits like getting quality sleep, eating a balanced diet, and staying physically active—supplements are most effective when they complement these habits. If your lifestyle is out of balance—whether from poor nutrition, lack of exercise, or chronic stress—no amount of supplementation can fully protect or enhance your immune function. Prioritize overall health first, and use immune supplements as an added layer of defense.

  • Top 8 supplements for construction professionals to improve sleep quality

    Top 8 supplements for construction professionals to improve sleep quality

    Good quality sleep is crucial for physical and cognitive function—but most construction workers don’t get enough. As the body’s natural sleep hormone, melatonin is one of the most popular natural sleep aids to improve sleep quality and efficiency. Other natural sleep aids like valerian, GABA, glycine, magnesium, and even CBD are excellent alternatives that can improve sleep latency, increase sleep duration, and reduce daytime fatigue.

    Quick look

    • Overly sleepy employees are 70% more likely to experience workplace injuries than well-rested workers.
    • Sleep deprivation can also contribute to chronic diseases, such as heart disease, high blood pressure, diabetes, and obesity.
    • Melatonin is the body’s natural sleep hormone and can be supplemented short-term for people struggling with sleep disorders. 
    • Tart cherry, valerian, chamomile, glycine, and magnesium are other natural options that may improve sleep quality.

    Top 8 natural sleep aids

    Proper sleep is critical to optimal performance. A lack of sleep—or lack of good quality sleep—not only contributes to chronic health conditions like diabetes and cardiovascular disease, but it’s also a risk factor in workplace injuries. 

    According to the National Sleep Foundation, sleep deprivation increases the likelihood of a workplace accident by 70%.

    So, how do you combat sleep deprivation and get the quality rest you need to perform safely? Changing your sleep environment to be more conducive to sleep is the first place to start, but natural sleep aids can also be supportive.

    Here are 8 natural sleep aids to improve sleep quality and daytime performance. 

    1. Melatonin

    Benefits: Reduces sleep onset, advances start of sleep, reduces jet lag

    Recommended dose: 1 to 5 mg

    Use: Short-term

    Melatonin is one of the top picks for a natural sleep aid thanks to its efficacy in improving sleep quality, especially for people struggling with jet lag or delayed sleep phase disorder. 

    Melatonin is a natural hormone produced in the pineal gland that regulates circadian rhythm, or your body’s biological clock. It’s released in response to darkness and at its highest concentration at night, tapering off in the early morning hours to make way for the release of cortisol. 

    Although melatonin penetrates all tissues and affects many cells in the body, its sleep-promoting actions result from feedback to the suprachiasmatic nucleus (SCN; the master clock) located in the anterior hypothalamus. By causing effects on the SCN, melatonin helps synchronize the circadian rhythm.

    2. Tart cherry

    Benefits: Reduces muscle soreness, improves sleep quality and duration, reduces insomnia symptoms

    Recommended dose: 240 mL 1-2 times daily

    Use: Long-term before bed

    Synthetic melatonin supplements are widely available, but it’s also possible to get melatonin from natural sources, such as tart cherries. Tart cherries, specifically sour or Montmorency cherries, offer various health benefits for inflammation, muscle recovery, immunity, and more. But because they naturally contain tryptophan and melatonin, they may also support sleep. 

    Tryptophan is the precursor amino acid to serotonin and melatonin and supports sleep. Just 100 grams of tart cherries packs about 9 mg of tryptophan that can support melatonin synthesis. Studies suggest tart cherry juice may be particularly beneficial for people with insomnia but can also improve sleep quality and duration for people without.

    3. Valerian

    Benefits: Reduces anxiety, improves sleep onset, improves sleep quality and duration

    Recommended dose: 450–1,410 mg per day

    Use: Short-term (up to 8 weeks)

    Valerian root is an age-old sleep remedy used in Europe for decades. It contains several compounds that offer potent health benefits, especially for relaxation and sleep. Some of the active compounds in valerian include: 

    • Iridoids (valepotriates) 
    • Essential oils (valerenic acid and valeric acid)
    • Lignans
    • Flavonoids
    • GABA (low concentrations)

    Although the mechanisms behind how valerian works for sleep aren’t fully understood, research finds that taking valerian root helps people fall asleep faster, improve sleep quality, and spend more time in a deeper sleep stage. 

    This may partly be due to its effects on GABA receptors, which calm the body and reduce anxiety. Studies show that valerenic acid and valerenol modulate GABA receptors and increase the availability of GABA in the central nervous system. Plus, some research has demonstrated that valerenic acid inhibits an enzyme that destroys GABA, helping to maintain levels.

    4. GABA

    Benefits: Reduces stress and anxiety, decreases sleep onset latency, increases sleep continuity 

    Recommended dose: 250 to 500 mg before bed

    Use: Short-term

    Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter produced in the body that regulates nervous system activity. 

    Some research suggests GABA can support sleep by reducing stress and anxiety, which may help people fall asleep faster. Low levels of GABA have been linked to acute and chronic stress, anxiety disorders, and sleep issues such as insomnia.

    GABA supports sleep via GABAergic neurons and neurotransmitters that regulate the brain circuits in three areas:

    1. The amygdala to modulate stress and anxiety response
    2. Cortico-medullary pathways to modulate rapid eye movement (REM) and non-REM (especially slow wave sleep)
    3. The suprachiasmatic nuclei (SCN) to modulate circadian rhythm

    Increasing the binding of GABA to GABA receptors has shown benefits for reducing stress and anxiety, decreasing sleep latency, and increasing sleep continuity.

    5. Magnesium

    Benefits: Promotes muscle relaxation, decreases sleep latency, improves sleep efficiency and sleep time

    Recommended dose: 350 mg per day

    Use: Long-term

    Magnesium is an essential mineral found in bone, muscle, soft tissue, and fluids that is an essential cofactor for hundreds of biochemical reactions in the body. Magnesium is well known for its muscle-relaxing effects, which may benefit sleep. It’s also a natural N-methyl-D-aspartic acid (NMDA) antagonist and GABA agonist, which is key for regulating sleep.


    Some research shows that magnesium supplementation can improve subjective measures of insomnia, including sleep efficiency, sleep time, sleep onset latency, and early morning awakening, but also improves objective measures like concentration of serum renin, melatonin, and serum cortisol.

    6. Glycine

    Benefits: Improves sleep quality, reduces daytime sleepiness and fatigue, reduces core body temperature, shortens the latency to slow-wave sleep

    Recommended dose: 3 g per day

    Use: Short-term

    Glycine is a proteinogenic amino acid that plays an integral role in the synthesis of proteins, along with serotonin production, collagen synthesis, and nerve signal transmission. 

    Although evidence is limited, some research suggests glycine supplementation could support better sleep quality, specifically for people with insomnia. Core body temperature naturally falls at night to facilitate sleep onset, and taking glycine supplements may further facilitate via peripheral vasodilatation by activating NMDA receptors in the SCN shell; heat is dispersed away from the core to the extremities, helping to cool the body and reduce core body temperature to promote sleep.

    7. Chamomile

    Benefits: Improves sleep efficiency and quality, reduces daytime fatigue 

    Recommended dose: 220  to 1,600 mg daily (capsules) or 1-2 cups per day (tea)

    Use: Short-term

    Chamomile has been used as a calming, sleep-supportive herb for centuries thanks to its ability to promote relaxation and reduce blood pressure. 

    Some research suggests that chamomile’s sleep-promoting effects arise from the flavone apigenin binding to GABA receptors in the brain, which can reduce anxiety and promote sedation.

    Several studies have found sleep benefits after consuming chamomile before bed. A 2016 study of postnatal women found that those who drank chamomile tea daily for two weeks had significantly better sleep efficiency scores than those who didn’t drink it. Similarly, a 2019 meta-analysis found that chamomile was safe and effective for improving sleep quality, but it didn’t have a significant impact on symptoms of insomnia.

    8. Cannabidiol (CBD)

    Benefits: Increases sleep duration, reduces anxiety, improves sleep quality

    Recommended dose: Speak to your healthcare professional

    Use: Short-term

    Although some people might choose to smoke a joint to help them fall asleep, it’s not the THC we’re talking about here—it’s the calming CBD that might improve sleep.

    The endocannabinoid system (ECS) is a complex neurochemical network that regulates several bodily functions, including emotions, pain, and sleep. Although the body naturally releases endocannabinoid molecules, external sources of cannabinoids, including CBD, can influence the body via the ECS. 

    The hypothalamus, specifically the suprachiasmatic nucleus, plays an important role in the ECS and impacts sleep regulation. It has a high concentration of cannabinoid receptors and controls circadian rhythm—the 24-hour cycle that promotes sleep and wakefulness. Research suggests the endocannabinoid system might be involved in the cycle.

    CBD research is limited due to government regulations, but it’s suggested that CBD supplementation may promote better quality of sleep for several reasons:

    Are natural sleep aids safe?

    Most natural sleep aids are safe for healthy adults with the right dosage, but that doesn’t mean they’re universally safe. Because natural health products don’t undergo the same testing as pharmaceuticals, there is a lack of consistency and quality between products. As such, it’s important to research and talk to your healthcare professional before taking any sleep supplements. 

    If you notice any adverse side effects or changes in your health after taking sleep aids, consult your healthcare professional immediately. 

    The bottom line

    A healthy, good quality sleep is important for everyone, but it’s especially important for trades workers due to the nature of their jobs. Good sleep leads to better productivity, concentration, focus, job performance, and outcomes. 

    While sleep supplements aren’t a long-term solution for improving sleep patterns, they can be a great short-term crutch to get your sleep back on track.