Adequate nutrition is essential for a healthy response to stressful stimuli. During periods of stress, the body requires an increased level of nutrition while also excreting certain nutrients, some of which are critical to a healthy stress response. This can leave the body in a depleted state, potentially affecting its ability to respond to stress effectively. Hmm, frustrating!!!

Here are five essential nutrients that are often depleted by stress:

Magnesium

Magnesium is a staple in my consultations, and it’s rare for someone to leave without a good-quality, practitioner-grade magnesium supplement. Magnesium is vital for over 300 metabolic processes and helps relax muscles. If you experience muscle tension or headaches when stressed, magnesium could be beneficial. Interestingly, the body excretes more magnesium in urine during acute stress, highlighting the need for increased magnesium during these times due to both higher metabolic demands and increased elimination.

Vitamin B6 

The body requires more B6 during periods of chronic stress, which can lead to depletion. B6 acts as a cofactor for excitatory neurotransmitters such as epinephrine and norepinephrine (your fight-or-flight neurotransmitters). So, if you’re constantly activating the sympathetic nervous system, your body will use up more B6.

Vitamin C 

This powerful antioxidant is crucial for producing the stress hormones cortisol and adrenaline. If you’re constantly producing high levels of cortisol and adrenaline, you’ll deplete your vitamin C stores. Additionally, stress weakens the immune system and increases oxidative stress, both of which vitamin C can help combat—making it one of my favorite antioxidants!

Zinc 

Chronic stress lowers zinc levels in the blood and can reduce GABA production. GABA is a neurotransmitter, and low levels are linked to anxiety, mood disorders, and chronic pain. Zinc is also essential for immune function, offering protection during stressful times when infection susceptibility increases.

Omega-3 Fatty Acids

Omega-3 fatty acids, like other fats, can degrade due to oxidative stress, which is worsened by stress. Most cells in your body, including those in your brain, are surrounded by a lipid bilayer, which helps regulate what enters and exits the cell. To support healthy mood function and cell signaling, it’s important to have adequate levels of high-quality fats in your diet. Unfortunately, 90% of Australians don’t consume enough omega-3s to meet their needs, even in the absence of stress.

If you’re experiencing chronic stress or feel your response to stress could be improved, book an initial naturopathic appointment below.

Looking forward to meeting you!  

Kim Patterson – Naturopath

For further information or to book a consultation with Kim, contact the clinic on 03 5977 0117 or Book Online Here