And what to do about it!
Stress is like a silent thief that can steal away your body’s nutrients without you even noticing. When we’re stressed, our bodies go into “fight or flight” mode, also known as sympathetic mode, which can use up vitamins and minerals faster than usual. Here are five vital nutrients that stress can drain from your body, and why it’s important to keep them replenished.
1. Vitamin C
Vitamin C is famous for helping with colds, but did you know it’s also crucial in managing stress? It’s used up quickly when we’re under pressure because it’s part of the body’s first line of defense against stress. Without enough vitamin C, you might feel tired and find it harder to focus. To keep your levels up, munch on fruits like oranges, strawberries, and kiwi, or veggies like bell peppers and broccoli. You can also easily supplement vitamin C or ascorbic acid to a healthy diet.
We recommend using a buffered form of supplemental ascorbic acid if you have a sensitive stomach, as the pH is balanced in a buffered product with other minerals to protect against the acidity of ascorbic acid. Be sure to be mindful of bowel tolerance when supplementing this vitamin orally. This is one reason many choose to add vitamin C to their regular or immune support IV therapy ingredient list, because IV vitamin C bypasses the gut and does not affect the GI tract negatively.
2. Magnesium
Magnesium is a superstar mineral that helps with over 300 body processes, including calming the nervous system. Stress can burn through magnesium, leading to feelings of anxiety or trouble sleeping. Foods rich in magnesium include nuts, seeds, whole grains, and leafy green vegetables. So, consider adding some spinach to your smoothie or snacking on almonds to help keep your magnesium levels healthy. If adding oral supplemental magnesium, choose the form best suited to your needs.
For example, magnesium malate has a higher affinity for supporting muscle tissue while magnesium citrate supports gastrointestinal (GI) functioning. Many also choose to add magnesium to their IV therapy when receiving a nutrient IV as IV magnesium has all the benefits of magnesium without the potential negative side effects to the GI tract.
3. B Vitamins
B vitamins are like your body’s energy managers; they help make energy from the food you eat. Stress can deplete these vitamins, especially B5, B6, and B12, making you feel run down or moody. Vitamin B5 is used in higher quantities in the adrenal glands in order to make adrenal and stress hormones. Vitamin B6 is necessary for the properly functional hormonal system called the HPA axis, which describes the hypothalamic, pituitary, adrenal connection.
To get more B vitamins, try eating more fish, poultry, eggs, dairy products, and leafy greens. When supplementing oral B vitamins, be sure to look for a physician level brand for a B-complex or multivitamin that uses ideal forms of each B vitamin, and take with food to avoid nausea. Many medications and health diagnoses deplete specific B vitamins, so be sure to ask your functional medical physician for guidance on supplementing to best support these conditions.
4. Zinc
Zinc is important for a strong immune system and for balancing mood. But when you’re stressed, zinc can take a hit, leaving you more open to getting sick or feeling out of sorts. Zinc plays an important role in modulating stress in the brain and body. To boost your zinc intake, reach for seafood, meat, seeds, and nuts. Certain health conditions and medications deplete this mineral, so be sure to consult with your functional medicine provider for exact daily intake guidelines, and if a supplement is necessary.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are fats your body needs for cell membrane support, brain health and to fight inflammation. Stress can reduce the amount of omega-3s in your body, which might affect your mood and brain function. If you tend to eat less quality foods in times of stress, such as fast food or eating out at restaurants, you are likely consuming higher amounts of omega-6 fatty acids and seed oils. This throws off your ratio of omega-3 to omega-6 fatty acids, which can promote higher levels of inflammation in the body. You can find omega-3s in fatty fish like salmon, as well as in flaxseeds and walnuts.
Try grilling some salmon for dinner or adding ground flaxseeds to your smoothie. If choosing to supplement this, you should be the most “picky” about omega-3 fatty acid supplements. These should be the most stringently picked when consuming. You want to be sure the fish oil raw material in these supplements is tested for heavy metal content, and contains therapeutic levels of specific omega-3 fatty acids like EPA, DHA and DPA.
Be better equipped to handle whatever life throws your way!
Remember, while eating right can help manage stress, it’s also important to find other ways to unwind. Regular exercise, meditation, and talking to friends or family can also help keep stress at bay. In times you are experiencing or expecting more stress, think about nutrients you may want to bump up in your diet or supplementation intake like these examples listed above.
Looking for natural options for whole-body wellness? Our licensed functional medicine doctor provides preservative-free IV therapy and vitamin injections as well as other wellness treatments.
