Physical stress, from injuries or exercise, requires a greater intake of calories and proteins, while psychological stress can benefit from an increase in particular vitamins. When you experience prolonged emotional stress, your body depletes certain vitamins to cope with the ongoing fight-or-flight response. By replenishing these vitamins, you can help keep your body in a healthy state. Besides increasing these vitamins, you should also seek methods to reduce stress, including exercise, proper diet, meditation or counseling.
Vitamin B Complex
B vitamins are water-soluble; that is, your body does not store them. Many B vitamins are instrumental in the chemical processes of the brain and the maintenance of the nervous system. A deficiency in these vitamins can result in symptoms of stress, such as depression and fatigue. The vitamin B complex includes B1, or thiamine; B3, niacin; B5, pantothenic acid; B6, pyridoxine HCL; B9, folate; B12, cyanocobalamin; and biotin. According to the University of Maryland Medical Center, thiamine is considered an anti-stress vitamin because it may improve the immune system and allow the body to better contend with emotional stress. These B vitamins occur naturally in pork, beef, poultry, seafood, dairy products and legumes. They are also added to fortified breads and cereals.
Vitamin C
Emotional or physical stress can deplete your available vitamin C. The fight-or-flight response produces stress hormones and may suppress the immune system. By increasing your vitamin C intake, you can reduce these stress effects and decrease the production of these hormones, while preventing further damage to the body. Taking larger doses of vitamin C may prevent stress-related weight loss and other signs of stress, including the enlargement of the adrenal gland and the reduction of the spleen and the thymus gland. You can obtain vitamin C naturally from citrus fruits and juices, red and green peppers and broccoli.
Magnesium
Your body requires magnesium to maintain nerve and muscle function, to keep heartbeats regular, to preserve bone strength and to aid the immune system. Magnesium is also helpful in maintaining normal blood pressure levels and preventing cardiovascular disease. According to the University of Western Ontario, your body's production of stress hormones increases magnesium loss from cells, especially from the vital organs. Magnesium is found in green vegetables, pumpkin seeds, tofu and almonds.
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