Any physical, mental, social or emotional stimulus that requires a response or a change to the way we think, feel or perform can be called a stressor. Stress is an unavoidable part of life, and almost all bodily systems react to it. Stress can lead to nutritional deficiencies and aggravate existing medical problems. Vitamins and other natural supplements may help mitigate the effects of stress and bring the body back into balance; however, you should never take supplements of any kind without your doctor's approval.
B Vitamins
Vitamin B is often called the "stress vitamin," due to its many beneficial effects on stress. All of the B vitamins are necessary for the health and proper functioning of the nervous system. They convert food into energy. Stress hormones can sap the body of important nutrients, one of which is vitamin B. Pantothenic acid, or vitamin B5, helps produce adrenal hormones, form antibodies and convert fats, protein and carbohydrates into energy. Vitamin B6, known as pyridoxine, affects both physical and mental health and is needed for normal brain function. Folate, too, is considered a brain vitamin, and helps depression and anxiety. Bananas, fish, baked potatoes, avocados, chicken and dark green leafy vegetables are good dietary sources of B vitamins. (Reference 1 and 2)
Vitamin C
An antioxidant that is involved in more than 300 metabolic functions in the body, vitamin C is needed for healthy adrenal-gland function and in the production of anti-stress hormones and interferon, an important immune-system protein. In doses of 3,000 mg daily of slow-release formula, vitamin C has been shown to reduce physical and mental responses to stress, the University of Maryland Medical Center reports. Vitamin C is found in high concentrations in berries, citrus fruits and green vegetables. Asparagus, broccoli, cantaloupe, collards, lemons, mangoes, spinach and strawberries are good sources. Alcohol, analgesics, anticoagulants, antidepressants, oral contraceptives, steroids and smoking all deplete vitamin C in the body.
Multivitamins and Herbs
The University of Maryland Medical Center recommends a daily multivitamin containing the the antioxidant vitamins A, C, E and B-complex, and trace minerals magnesium, calcium, zinc and selenium. In the herbal family, the facility suggests ginseng, an adaptogenic herb that helps the body deal with stress while strengthening the immune system; kava kava, which is sometimes used to calm mild to moderate anxiety, but comes with a warning from the U.S. Food and Drug Administration about its effect on the liver; and catnip, chamomile and lemon balm, herbs that are often made into teas to help manage stress.
Other Nutritional Help
A probiotic supplement containing lactobacillus acidophilus can help with digestion, which is sometimes interrupted during periods of stress. L-theanine, a substance found in green tea and dietary supplements, provides nervous-system and immune support and helps reduce physical reactions to stress. Participants in the Food and Mood Project, a nutrition and research group in the United Kingdom, reported that "food supporters" such as water, vegetables, fruit and oil-rich fish helped them cope with stress, "Psychology Today" magazine notes. By the same token, "food stressors" such as sugar, caffeine, alcohol and chocolate had an adverse effect on mental health.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Psychology Today" magazine; Eat Right to Fight Stress; Willow Larson; Feb. 4, 2003
- University of Maryland Medical Center; Stress; June 26, 2010
