Maintaining optimal nutrient stores by prioritizing nutritious whole foods is crucial for physical and mental health, and several vitamins and minerals can help improve the body’s ability to manage stress.
Let’s look at seven vitamins for stress and anxiety relief and discover the best dietary sources to help you naturally incorporate these nutrients into your meals.
What are stress and anxiety?
Stress is a natural physiological response to a difficult or challenging situation and typically manifests as physical or emotional tension.
Stress triggers the release of stress hormones such as cortisol and adrenaline, which help your body cope with different stressors, including injury, trauma, workplace deadlines, psychological stress, or financial worries.
While positive stress can be motivating, negative and chronic stress are harmful and can lead to a weakened immune system, impaired sleep, high blood pressure, and increased risk of mental health conditions, including anxiety and depression.
Anxiety is typically characterized by excessive fear, worry, or apprehension and is often accompanied by a sense of impending danger, even in the absence of a real threat.
Anxiety that is persistent and interferes with a person’s daily life is indicative of an anxiety disorder, and the Anxiety and Depression Association of America (ADAA) estimates that almost 20 percent of U.S. adults suffer anxiety symptoms ranging from mild anxiety to generalized anxiety disorder.1
Watch the video below to discover the best ways to manage stress and anxiety.
Can nutritional deficiencies increase stress and anxiety?
Various nutrients are needed to regulate the central nervous system, maintain cognitive function, and balance stress hormone levels, all of which are essential aspects of the body’s ability to deal with stressful events.
Nutritional deficiencies can disrupt these processes, potentially leading to heightened stress and anxiety levels.
Here are seven nutrients that can be beneficial for managing stress and relieving anxiety.
1. Magnesium
Magnesium supports optimal muscle function and acts as a natural muscle relaxant.
Lack of adequate magnesium can cause tight and tense muscles, which can exacerbate symptoms of anxiety.
Because of magnesium’s muscle-relaxing properties, it has calming effects on the nervous system, and adequate magnesium intake has been associated with better sleep and emotional resilience.
Some of the top magnesium-rich foods include pumpkin seeds, Swiss chard, spinach, almonds, avocado, and dark chocolate. Regularly including these in your diet may help support relaxation and overall nervous system health.
2. B-vitamins
Maintaining optimal intake of the eight B vitamins, collectively known as vitamin B complex, can help reduce stress by supporting the production of the neurotransmitters serotonin and dopamine, which play critical roles in mood regulation and the body’s stress response.
In addition, a study published in PLOS One found that B vitamins, including folate and vitamin B12, help lower levels of the amino acid homocysteine.2
Elevated homocysteine levels are associated with dysregulated neurotransmitter levels and have been implicated in developing anxiety and other mood disorders.
Eggs, salmon, beef, organ meat, mushrooms, sunflower seeds, and avocados are excellent sources of B vitamins and should be a cornerstone of a diet aimed at supporting mental well-being and resilience to stress.
3. Vitamin C
Vitamin C enhances the body’s stress resilience by supporting the immune system and stimulating the production of stress-fighting neurotransmitters.
Research published in The Journal of Nutritional Biochemistry also found that vitamin C is an anti-anxiety vitamin that helps balance cortisol levels, the body’s primary stress hormone.3
In addition, the authors note, “Vitamin C deficiency leads to abnormalities in the brain development, including a 10 to 15 percent hippocampal volume decrease and learning/memory impairments.”
This highlights the importance of optimal vitamin C intake to support not only stress regulation and immune health but also healthy brain function and cognitive performance.
While citrus fruits are well-known sources, excellent non-fruit options include red bell peppers, broccoli, kale, Brussels sprouts, and parsley, all of which can be easily incorporated into daily meals to help meet the body’s vitamin C needs.
4. Vitamin D
Vitamin D is involved in various processes related to the body’s response to stress and anxiety, and inadequate levels can negatively impact resilience and emotional well-being.
One of the most effective ways to support healthy vitamin D levels is through regular sun exposure, which enables the body to produce vitamin D naturally.
In addition to sunlight, vitamin D can be obtained from dietary sources such as eggs and fatty fish, including salmon, mackerel, and sardines. Combining regular sun exposure with these foods can help maintain adequate vitamin D levels to support overall health and wellness.
5. Vitamin A
Healthy vitamin A levels are needed to effectively produce serotonin, which can help manage stress.
“Vitamin A has potent neuroprotective properties and is essential for the proper function of the nervous system,” explains Dr. Berg. “A healthy nervous system can better cope with stress and anxiety, as it helps regulate the physical responses to stressors.”
To support optimal vitamin A levels, prioritize foods such as organ meats, especially liver, as well as eggs, grass-fed butter, and dairy products, which provide preformed vitamin A that the body can readily use.
6. Vitamin E
Chronic inflammation can affect the body in various ways, including how it functions mentally and emotionally. Vitamin E is known for its role in supporting the body’s natural defenses and is especially important in maintaining the health of brain tissue.
To support healthy vitamin E levels, regularly incorporate foods such as almonds, sunflower seeds, hazelnuts, spinach, and avocado, all of which are excellent sources of this essential nutrient.
7. Vitamin K
While vitamin K is best known for supporting strong bones, there is emerging interest in its potential impact on brain function and inflammation, which may have indirect effects on mood and stress regulation.
According to a study published in Molecules, vitamin K may have neuroprotective properties, possibly due to its role in supporting the body’s ability to regulate oxidative stress and inflammation in the brain.4
To maintain optimal vitamin K levels, include a variety of dark leafy green vegetables such as kale, spinach, collard greens, egg yolks, and certain cheeses.
More ways to lower stress
Stress is a physical manifestation of a complex interplay between your environment, lifestyle habits, and health status, and lowering stress often involves addressing multiple potential underlying factors simultaneously.
Here are eight ways to lower stress levels and improve overall well-being.
1. Drink tea
L-theanine is an amino acid found primarily in tea leaves, especially in black, white, and green tea.
A study published in Nutrients suggests that L-theanine has anti-anxiety and stress-lowering effects, possibly due to its ability to increase brain-derived neurotrophic factor (BDNF) levels.5
BDNF is crucial for neuroplasticity, which is the brain’s ability to respond and adapt to environmental inputs and stressors.
2. Prioritize foods rich in omega-3 fatty acids
The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) play a vital role in regulating levels of neurotransmitters, including serotonin and dopamine.
Foods including oily fish, seafood, seeds, nuts, and plant oils such as flaxseed and walnut oil are rich sources of omega-3 fatty acids.
Inadequate intake of omega-3 fats may contribute to imbalances in brain signaling, which can negatively impact mood and the body’s ability to cope with stress.
3. Improve your sleep quality
Sleep plays a crucial role in regulating the body’s stress hormones, and a lack of adequate sleep can significantly disrupt cortisol levels and heighten stress.
Getting enough restorative sleep helps maintain a balanced cortisol rhythm, with higher levels in the morning to help you wake up and lower levels at night to promote relaxation and sleep.
There are many reasons for poor sleep, and it’s crucial to identify and address factors that may contribute to persistent sleep issues, such as insomnia, sleep apnea, or nocturnal cramps.
4. Lower your carb intake
Eating sugar and carbs depletes essential nutrients, which increases the risk of nutritional deficiencies linked to anxiety and impaired stress management.
In addition, a diet high in carbs and sugars often causes rapid spikes and subsequent crashes in blood sugar levels.
These blood sugar fluctuations are a considerable stressor for the body and are often accompanied by irritability, anxiety, and increased stress.
A nutritious low-carb diet, such as Healthy Keto®, is an ideal meal plan that promotes healthy nutrient levels while keeping blood sugar levels stable.
5. Practice intermittent fasting
Combining intermittent fasting with Healthy Keto maximizes the stress-reduction benefits of a low-carb diet.
During periods of caloric restriction, blood sugar levels remain stable, which can help prevent blood sugar fluctuations and associated irritability, mood changes, and stress.
Research published in Nutrients investigated the benefits of fasting on mental health and stress resilience and found that “Fasting interventions have shown effectiveness in alleviating stress, anxiety, and depressive symptoms.”6
Intermittent fasting may also have neuroprotective properties and support brain health, which may explain why time-restricted eating patterns are linked to improved cognitive function and resilience to stress.
6. Avoid the news
Avoiding the news or limiting your exposure to negative or distressing stories can be an effective strategy for managing stress.
News tends to emphasize negative events because they’re considered more newsworthy, which can induce anxiety and stress.
7. Stay active
Staying active is key to supporting the body’s ability to deal with stress.
Engaging in physical activities, especially outdoors, such as walking, hiking, and gardening, stimulates the release of endorphins, which are natural chemicals that calm the nervous system and help counteract stress.
Staying active also promotes brain health and can improve sleep quality, which is crucial for stress management.
8. Change your environment
Your surroundings can have a significant impact on your stress levels and mental well-being.
A cluttered and disorganized environment can overwhelm you emotionally and contribute to feelings of stress. Simplify and declutter your living and working spaces to create a less stressful environment.
Certain people or situations can also trigger unnecessary stress, and it’s important to take steps to minimize or avoid them when possible.
Key takeaways
Nutrients nourish the central nervous system, regulate neurotransmitter production, and balance stress hormones, which is crucial for stress reduction and anxiety management.
The most effective vitamins for stress and anxiety relief include water-soluble B vitamins and vitamin C, as well as fat-soluble vitamins A, D, E, and K.
In addition, combining intermittent fasting with a nutritious low-carb approach such as Healthy Keto may support overall well-being and help the body better manage stress.
FAQ
Can vitamins and minerals reduce anxiety and stress?
Yes, certain vitamins and minerals play an important role in managing stress and anxiety by supporting the central nervous system, helping regulate stress hormones, and assisting in the production of neurotransmitters that influence mood. Poor dietary habits may lead to deficiencies that interfere with these functions, potentially making it more difficult for the body to cope with stress effectively.
What is the best vitamin for stress and anxiety?
Foods rich in B vitamins and vitamins A, C, D, E, and K promote balanced neurotransmitter levels and help lower stress hormones, including cortisol, which enhances stress resilience and can benefit individuals with anxiety disorders.
What can I do to combat stress?
To combat stress, focus on regular physical activity, quality sleep, and a balanced, nutrient-dense diet rich in whole foods. Practices such as deep breathing, mindfulness, and spending time in nature can also help support emotional balance and resilience.
How can I reduce stress and anxiety naturally?
Reducing stress and anxiety naturally involves staying active, spending time in nature, and practicing deep breathing exercises to relax the body and mind. In addition, consuming a nutritious diet low in carbs and processed foods, getting adequate sleep, and making time for hobbies, friends, and family minimizes the effects of daily stressors, which can help manage stress levels and anxiety.
Does vitamin D help with stress and anxiety?
Yes, vitamin D can help with stress and anxiety. Vitamin D stimulates the production of neurotransmitters such as serotonin, which plays a vital role in mood and emotional regulation and stress resilience.
Sources
- https://adaa.org/understanding-anxiety/facts-statistics ?
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244 ?
- https://www.sciencedirect.com/science/article/pii/S0955286320304915 ?
- https://www.mdpi.com/1420-3049/30/5/1027 ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8624477/ ?
