Essential Nutrients for Less Stress

Eating a good diet is a critical component of good stress management. Just as some foods can cause us more stress (caffeine, sugar, processed carbs), others contain essential nutrients that can lower it. Many of these nutrients can be purchased in supplement form to increase the benefits. Here are the top five and how each protects the body from stress.

1.) Vitamin D

Vitamin D is an essential vitamin humans must have to survive. It plays a vital role in regulating one's mood, stress levels, inflammation, digestion, and the absorption of other vitamins and minerals. Clinical studies have shown that a vitamin D deficiency increases stress and anxiety markers, and supplementation reduces them.

The human body can produce Vitamin D after exposure to sunlight. Still, most people don't get enough sunlight to produce an adequate amount, so it must be supplemented by either diet and/or vitamins. Therefore, maintaining acceptable Vitamin D levels through diet or a supplement is essential to managing stress well.

2.) B-Complex Vitamins

This group of eight vitamins all play an important role in nervous system functioning. B6 and B12 are most important for stress relief. These vitamins control the level of homocysteine in the blood. This is a stress hormone that raises the risks of conditions such as heart disease and cancer.

Stress depletes the B vitamins, which causes your homocysteine level to rise. Consuming adequate amounts of B-complex vitamins through either diet or supplements reduces it again.

3.) Magnesium

Magnesium fights stress by helping the body produce more of an amino acid called gamma-aminobutyric acid, or GABA. GABA regulates sleep patterns, anxiety, and stress hormones. It also helps with insomnia. Unfortunately, it's hard to consume enough magnesium through food to have a protective effect, so it's a good idea to supplement a good diet with a high-quality magnesium supplement.

4.) Omega-3s

Omega-3 fatty acids have powerful effects on the human body. They reduce inflammation and protect cells from the damage done by free radicals and other invaders. They also affect mood; researchers have shown that omega-3s travel across the membranes of brain cells and help increase the production of amino acids that involve depression, anxiety, and stress.

Fish, leafy greens, and supplements are good ways to add more omega-3s into the diet.

5.) Iron

Iron is another essential mineral, and stress has depleted it in both humans and other mammals. Likewise, iron supplementation has been shown to increase the levels of the amino acids responsible for mood regulation and reducing stress, anxiety, and depression. Meat, beans, seafood, iron-fortified grains, and leafy vegetables are all excellent sources of iron. Multivitamins also contain it, and supplements are available.

Don't let your diet keep you from feeling your best. Instead, fuel your body properly, and it will take care of you.