My Top 3 Nutrients For Combatting Stress

Stress is your body’s reaction to a situation when the demand placed on you is greater than your ability to cope. In our modern lives stress can be caused by financial and work obligations, relationships, time pressure, health worries to name a few. It’s important to note that it’s not what happens to you but how you react to it that matters. Natural stress relief aims to increase the body’s resistance to stress, reduce symptoms of stress (insomnia, depression, anxiety, weight gain ) and help the body recover after a period of burnout. Diet and nutrition, along with lifestyle and stress coping techniques are used to manage stress.

MAGNESIUM

This is my mineral of choice for stress. Known as the anti- stress mineral, magnesium is essential for a healthy nervous system, relaxing blood vessels and muscles, lessening the pain of migraines, which are factors in reducing stress. It has been shown in studies that a lack of magnesium is associated with higher levels of stress hormones, adrenaline and cortisol, which contributes to anxiety, insomnia and weight gain – three very common symptoms of stress. 

The starting dose of magnesium is 200 mg. Bisglycinate or chelate forms of magnesium are the most bioavailable forms and won’t cause loose stool which is a common side effect of taking magnesium citrate or oxide. Take 200 mg to 400 mg before bed time to treat stress-induced insomnia and to achieve a restorative night’s sleep.

B-VITAMINS

B-vitamins are my go-to stress-busting vitamins. B-vitamins support a healthy nervous system function and metabolism.

Vitamin B12 (cobalamin) deficiency can cause neurological changes which makes one more prone to stress.

Folic acid is essential for energy metabolism and making red bloods cells. A deficiency in folic acid can cause feelings of fatigue, depression which makes it harder for someone to cope with stress.

Vitamin B6 (pyridoxine) is needed by the body to make neurotransmitters, such as serotonin, that improves mood and the body’s ability to cope with depression, stress and anxiety.

Vitamin B3 (niacin) is important for carbohydrate metabolism and supports the function of nervous and digestive systems. A deficiency can cause stress, depression and mood disturbances. 

The body requires more B-vitamins during times of stress. Since the B -vitamins are water soluble they are not stored in the body, therefore you need daily replenishment. Multi-vitamin supplements formulated for stress usually contain higher amounts of B-vitamins in combination with herbs that help the body cope or resist stress. You may also take a separate B-vitamin supplement with dosages of 50 to 100 mg daily of most of the b-vitamins and 500 mcg to 1000 mcg of vitamin B12. 

VITAMIN C

Vitamin C combats stress in 3 ways:

1. Supports immune function that is weakened in times of stress.

2. Regulates cortisol, a stress hormone produced by the adrenal glands that increases blood sugar and belly fat

3. Prevents blood pressure from spiking in response to stressful situations.

Supplement 1000 mg or 2000 mg of a buffered Vitamins C (calcium ascorbate) daily.