It is actually a tough job to maintain your health while working in night shift. But with a proper exercise routine healthy diet and the right supplements, you can take care of your health. In this article, you will come to know the 5 best supplements for men working in night shift, with zero side effects and are 100% natural.
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What changes does the body undergo when we work in night shift?
We human beings are evolved in such a pattern that we are supposed to be awake during day time and sleep for approximately 8 hours at night and this is what we call the sleep-wake cycle. This sleep-wake cycle is called the ‘circadian clock’. Our part of the brain is very sensitive toward the light, when the light starts to wane during the evening time, our brain releases a hormone called melatonin which gives the body a signal to fall asleep. During night time the level of melatonin remains very high in the body.
During the day, other chemicals (neurotransmitters) known as noradrenaline and acetylcholine increase in the body and keep you awake and active. This particular brain system keeps your body synchronized through the day and night cycle. Not only these other specific functions such as temperature, digestion, heart rate, and blood pressure are maintained by our circadian clock. And the change in the rate of these activities is known as circadian rhythm.
If someone wakes up at night, this will drastically affect their circadian rhythm and also it will increase the risk of health issues.
How is our Metabolism affected?
Our internal body temperature follows the cardiac rhythm. The body temperature increases throughout the day, reach the maximum level in the afternoon and decreases at night. Our body temperature is high during the daytime; therefore, it is extremely difficult to have a sound sleep during the daytime.
Increased health risk while working in Night Shift?
Due to disturbance in circadian rhythm, a person is at greater risk of various disorders including;
- Increased risk of cardiac disease
- Sudden mood shifts
- Increase in Acidity and other GI problems such as constipation and stomach discomforts.
- High risk of MVA (Motor vehicle accidents)
- Increased risk of break cancer in female
- Hormonal imbalance both in males and females.
- Increased stress hormones could lead to high blood pressure levels.
- Abnormal blood sugar levels.
Supplements for men working in night shift
1. Omega 3 fatty acids
Fish oil is extracted from various species of oily fish, such as tuna and herring. Working in night shift can increase stress levels in the body. Some people have reported feeling frustrated and angry due to the loss of proper sleep. So, in this case, omega-3 fatty acid supplements would be really helpful for you. According to a study1 published in August 2018, omega-3 fatty acids can be very helpful in boosting brain functions.
The second most important benefit of using fish oil is that it helps contributes to heart health. Working in night shift can be very stressful to your heart. According to research2 published in August 2019, working in night shift may increase the risk of heart attack by up to 40%.
2. Vitamin C
Vitamin C is an amazing and the most powerful antioxidant that can strengthen your body’s immune system. Also, it is very helpful in reducing oxidative stress in the body which is basically created by toxins in your body. Night shift workers tend to increase their intake of caffeine, tobacco, and sugar which can cause various health issues and increases the risk of cancer.
According to research3 published in October 2019, night shift workers are at high risk of prostate cancer. Vitamin C can be very helpful in removing toxins from your body and reducing the risk of cancer.
Vitamin c supplements are very helpful in reducing the risk of increased uric acid in the body and hence can reduce the risk of Gout.
Glutathione is actually the mother of antioxidants in the body. Night shift workers are prone to fatty liver disease if they are doing a lot of sitting jobs without any exercise and a healthy diet. Glutathione is amongst the best supplements for men working in night shift. It reduces the risk of fatty liver disease in alcoholic and non-alcoholic people.
Some studies have shown that Glutathione is very effective in improving insulin resistance in the body. Also, it may decrease the risk of respiratory disease.
Glutathione taken along with Vitamin C are actually very effective. And Glutathione has no reported side effects till now.
4. Vitamin D
Many studies4 have revealed the relationship between Vitamin D and testosterone. Men working in night shift jobs have reported issues related to loss of libido or erectile dysfunction. Due to the disbalance in hormonal levels, people have faced issues related to sexual life. In such cases, Vitamin D supplements are very helpful.
Vitamin D supplements are known to boost testosterone levels in the body. The NHS recommends that adult men and women take 10 micrograms/400 IU of vitamin D supplements each day.
Night shift workers are more prone to brittle bone due to less exposure to sunlight.
Moringa is another best and natural supplement helpful in erectile dysfunction. Men working in night shift have reported infertility issues over a period of time. This wonder herb moringa is proven to improve infertility issues in men.
Not only infertility, but it manages blood pressure levels pretty well. You can consume moringa in the form of powder or in the form of capsules. Also, you can have moringa tea which is highly effective in detoxification and providing you a sound sleep.