Stress is a healthy part of everyday life, but excessive stress can cause both emotional and physical problems. It can contribute to decreased productivity, heart disease, fatigue and chronic nervousness. Excess stress also causes your brain to release cortisol, a chemical that can contribute to weight gain. Although vitamins and minerals cannot eliminate stress, they may reduce its effects on your mind and body.
Vitamin C
Most people know vitamin C for its immune-boosting benefits. This vitamin may increase white blood cell counts, improving your body's ability to ward off influenza, colds and bacterial infections. However, vitamin C may also benefit you if you suffer from chronic or excessive stress. It possesses anti-stress properties and may help your body produce serotonin, a neurotransmitter that has a calming effect. Kiwi fruit, broccoli, spinach, avocados, berries and citrus fruits are abundant sources of natural vitamin C.
Pantothenic Acid
Pantothenic acid, known as vitamin B5, aids in the absorption of other vitamins necessary for optimal health. It also helps your body metabolize proteins and fats, which are necessary for proper brain function and mood regulation. Pantothenic acid offers anti-stress benefits by promoting the production of norepinephrine, serotonin and dopamine, all of which combat tension and anxiety. Boost your intake of pantothenic acid by consuming certain foods, such as rye bread, black beans, lentils, eggs, mushrooms and walnuts.
Zinc
Zinc is an immune system-enhancing vitamin, which may help your body ward off illness during times of stress. It may help clear toxins from your bloodstream that can irritate your nervous system and worsen stress. Zinc also helps soothe your central nervous system, promoting calmness and focused thinking. Pumpkin seeds, sardines, tofu, fish, pork, parsley, chicken and kidney beans are rich sources of zinc.
Niacin
Niacin, also known as vitamin B3, is a B-complex vitamin that supports the health of your nervous system, which can help reduce the physical and mental effects of stress. Niacin may also enhance blood circulation, promoting the delivery of nutrients to your brain for healthy cell regeneration. This may aid in stress reduction. This vitamin is essential for protein metabolism, which can reduce stress-related fatigue. Carrots, peanuts, cayenne peppers, whole-wheat products, alfalfa, potatoes and tomatoes contain niacin.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of New Mexico: Cortisol Connection
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