Why use supplements for the nervous system

How to add supplements for the nervous system to help you overcome both training fatigue and physiological and psychological recovery demands.

Before discussing supplements for the nervous system, you should know that there are two components of the nervous system: 1) the central nervous system (brain and spinal cord) 2) the peripheral nervous system, or the nerves that run from throughout the body to the spinal cord and then to the brain.

The nervous system of athletes in speed and power sports can generally be improved through various means, such as coordination exercises, structural work, and traditional weightlifting methods, including supplements for the nervous system.

The truth is that gravity, exercise, and human beings have not changed much in the last half-century. Therefore, new ideas are not only suspicious, but also unlikely to produce better results.

The real secret is that there are no secrets, and the best way to improve physical capabilities máximas es usar la lógica y la razón.

Unfortunately, having a “special method” or a “newly invented technique” will give you a gimmick and will only serve as excellent marketing.

Coaches develop programs that work for athletes and propose a nutrition plan including supplements for the nervous system; however, you should invest in what works, and that is the key decision.

Analyzing nervous system adaptations

The first and most important step toward improving peak performance is gaining a basic understanding of all the possible training adaptations of the nervous system.

Once you know what is physiologically possible for you, your coach can decide which training methods, volumes, and periodization you should use to improve your physiological capabilities.

You can often limit your training because you use only a few methods or exercises instead of understanding and using conceptual means.

Exercises and repetition ranges are the end result of certain methods and should only be tools.

The impact of training on the nervous system

Exercise can have profound effects on numerous biological systems in the human body, including the central nervous system (CNS).

The inherent complexity of the system and the methodological difficulties of assessing its neurochemistry in vivo in humans pose challenges for researchers studying the impact of training on the CNS:

As a result, knowledge in this area of sports science remains relatively limited.

However, advances in research technology are enabling scholars to gain valuable insights into the neurobiological mechanisms contributing to the bidirectional communication that occurs between the periphery and the CNS during training.

Undoubtedly, exercise, especially intense exercise, contributes to central fatigue and overtraining syndrome. Conversely, it also influences psychological well-being and cognitive function [1].

Undoubtedly, supplements for the nervous system are essential for achieving that special connection between these neurobiological mechanisms and the muscles.

The nervous system and fatigue

Much of the work on the mechanisms behind central nervous system fatigue offers reasons why fatigue results from prolonged endurance exercise.

However, when we change gears and examine central nervous system fatigue through the lens of physical preparation, the information supporting the biological theory that it results from high-intensity exercise (speed and power) becomes much harder to obtain.

Even so, we probably agree that we cannot plan successive high-intensity sessions without negative consequences. Or can we? Perhaps we do not know.

Or perhaps it is highly individual, or you are subject to the traditional limitations of Western sports models and common periodization schemes… a solution?…

Fatigue can be classified in terms of electrophysiological and biochemical considerations. Electrophysiologically, it involves processes in the CNS and peripheral nervous system (PNS), or the fiber, leading to the actin-myosin binding stage.

Recognized researchers in this field, Davis and Bailey, discussed the following electrophysiological mechanisms of the CNS that result in a reduction of CNS drive to the motor neuron [2].

• A reduction in corticospinal output (descending impulses) reaching the motor neurons; a reduction decreases the conduction of signals and impulses from the brain to the spinal cord and muscles.
• An inhibition of motor neuron excitability through neurally mediated afferent feedback from the muscle.

Inhibition impairs a motor neuron's ability to activate (excite) because the brain is mediating the feedback received from the sensory neuron in the muscle back to the CNS.

Therefore, among the supplements for the nervous system , we could consider those that reduce fatigue during intense training.

Neurotransmitters are key

In training and CNS fatigue, the key neurotransmitters are serotonin, dopamine, and acetylcholine.

Serotonin:

Serotonin is related to perceptions of effort, lethargy, and CNS fatigue during prolonged exercise.

It has been hypothesized that, during prolonged exercise, brain serotonin levels increase in response to increased blood-borne tryptophan (TRP) reaching the brain.

Serotonin synthesis increases during prolonged exercise, which is associated with lethargy and loss of motor drive [2].

When brain serotonin activity or the availability of TRP in the brain increases, fatigue from prolonged exercise occurs more rapidly.

Dopamine:

The synthesis of dopamine in the brain also appears to be a key factor in CNS fatigue.

It appears to be necessary for movement, and increases in brain dopaminergic activity may enhance performance because they delay fatigue by inhibiting serotonin synthesis in the brain and directly activating motor pathways.

Dopamine increases neural drive and motivation.

With ideal dopamine levels, athletes may want to train more and be eager to compete. Dopamine also appears to increase vasodilation and the sweating response.

The general theory is: more body heat, better transmission of nerve impulses.

Consequently, CNS drive is enhanced and fast-twitch fibers are reached because of their superficial location.

Why use supplements for the nervous system?

Improving performance involves balancing stress and recovery, both controlled by the autonomic nervous system (ANS).

The ANS has two subsystems: the parasympathetic nervous system and the sympathetic nervous system.

• The sympathetic subsystem excites; it is known for preparing you to “fight or flee.”
• The parasympathetic subsystem, by contrast, inhibits; it is known for allowing you to “rest and digest.”

Remember the story about being in a forest and suddenly encountering a black bear. After that, your sympathetic nervous system provides an immediate surge of energy so you can get out of there. Now, when you finally reach a safe place, your parasympathetic nervous system prevents you from feeling like a drug addict.

Knowing when to excite and when to inhibit is essential for performance. But most of the time, “knowing” is not enough because the autonomic nervous system regulates itself unconsciously.

Most people fluctuate between sympathetic and parasympathetic control, which is like leaving a car in “neutral.” Sure, you’re ready for action, but you won’t go anywhere.

And even though you're not moving, you're still “switched on,” which means you'll eventually run out of fuel. In other words, you don't get anything done and still pay the price.

Understanding the balance between these two subsystems is important for optimal function, but so is using extra help with nervous system supplements.

In any case, the goal is to improve the nervous system's ability to switch between stress and recovery to improve performance.

What are nervous system supplements?

You may think that “neural recovery” only applies to people with a neurological condition. However, the stress of intense training also leaves its mark on your nervous system.

Nervous system supplements can help prevent the feeling that sometimes occurs before a workout begins.

This is generally attributed to having “a bad day,” but it is also associated with a prolonged physical stress response after a workout.

The class of compounds known as “adaptogens” earned its name by helping athletes adapt to a biochemical stress response.

Adaptogens:

• They reduce or prevent stress responses such as cortisol release, depression, anxiety, and stomach ulcers.
• They can also promote energy in fatigued people or provide a mental boost to those who feel like they're walking through a fog.

These supplements typically only help your workouts during periods of stress and fatigue. Also remember that you need to be at your best, with the energy necessary to manage your life and training program.

Without a doubt, you'll require both physiological and psychological solutions through these types of nervous system supplements:

 Also keep in mind that many athletes use drugs and therefore seriously distort the science behind training.

Because of this, endocrine systems operate completely differently from those of a natural bodybuilder and are capable of recovering from extremely high-intensity training sessions.

Unfortunately, over time, this overload of the endocrine system creates an eventual catabolic state. Ultimately, this imbalance in the endocrine system causes the athlete to stop, usually because of an illness or condition.

What about other nervous system supplements?

You probably don't spend much time thinking about your nervous system, but without it, the parts of your body couldn't communicate with one another, whether you're eating, walking, or being alerted to pain.

Alpha-lipoic acid (ALA)

• What it is: ALA is a powerful water- and fat-soluble antioxidant that neutralizes free radicals. Unlike other antioxidants, which target free radicals in the blood or tissues, ALA is effective in both.
• Why it is important: blood sugar spikes can generate free radicals and damage nerves and nerve health. ALA supplementation not only combats free radicals but also supports blood sugar levels that are already within the normal range by helping cells recognize and respond to insulin.

Vitamin B12:

• What it is: is found in animal products and is necessary for producing neurotransmitters.
• Why it is important: because it is essential for serotonin, appetite, sleep, and learning. Some studies show that B12 may help improve your mood.

Vitamin B6:

• What it is: known for its ability to promote comfort, vitamin B6 is found naturally in many foods such as meat, potatoes, starchy vegetables, and non-citrus fruits.
• Why it is important: in addition to benefiting nerve function and helping synthesize neurotransmitters such as serotonin and dopamine, it supports heart health.

Omega-3

• What they are: are essential fatty acids found naturally in cold-water fish such as salmon, some grains, or oils.
• Why they are important: play a role in the healthy function of brain cells and neurotransmitters.

How should you take these supplements for the nervous system?

Although adaptogens or sleep supplements have set schedules and can be taken according to recommendations, and some supplements for fatigue can be taken before a workout, these four supplements for the nervous system that are “essential” have recommended dosage ranges.

• ALA: 50 to 100 mg is the recommended dose for most people. People with blood sugar problems may benefit from up to 600 mg per day.
• Vitamin B12: most adults benefit from 2.4 mcg per day.
• Vitamin B6: most people get an adequate amount of vitamin B6 from food or multivitamins alone. Stick to doses below 100 mg per day to be safe.
• Omega-3: most women will benefit from 250 to 500 mg of EPA and 500 to 1000 mg of DHA; men should aim to consume 360 to 800 mg of EPA and 100 to 500 mg of DHA per day.

Regardless of your fitness level, excess is always harmful, whether you are an amateur or a professional, because everything affects the central nervous system. The video prepared for MASmusculo discusses the keys to recognizing and treating nervous system exhaustion.