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How Stress Depletes Nutrients and What to Do About It - About Health | Blog
We all experience stress—whether from work, relationships, financial pressure or all of the above. While stress is naurally occuring it can also take a massive toll on us. Not may know that stress actually impacts nutrient absorption and depletes essential vitamins and minerals. We'll explore how stress affects your body's nutrient levels and which nutrients are most important to replenish during stressful times.
How Stress Affects Nutrient Absorption
When life becomes stressful, our body releases hormones like cortisol and adrenaline, which are designed to help us cope. These hormones cause the classic "fight-or-flight" reaction, so that we get a burst of energy. While that can be helpful when we're trying to meet a deadline or chasing after our pets, staying in this heightened state for too long takes a toll.
Research suggests that regular stress disrupts digestion, making it difficult for your body to absorb important nutrients that we need to function. A study published in The American Journal of Clinical Nutrition found that stress lowers magnesium and zinc absorption, leading to depletion over time. Stress suppresses stomach enzymes and digestive enzymes, which are both important for breaking down meals. If your gut isn't functioning properly, even the healthiest diet may not provide enough energy and nutrients.
So, if you're feeling foggy or have low energy while eating a balanced diet, stress may be quietly interfering.
Key Nutrients Depleted by Stress
Magnesium:
Stress has an effect on the magnesium levels in our body. It sets off a cycle in which low magnesium leads to stress, while stress further decreases magnesium levels. Magnesium is involved in over 300 biological functions within the body and a deficiency can lead to issues like muscle spasms, restless legs, and sleep problems.
To maintain magnesium levels, eat green leafy vegetables, nuts, seeds and whole grains. However, as previously stated, if you're stressed, your body may not absorb all the nutrients from these foods effectively. That's where Element 12 Magnesium comes in; it's a consistent source of high-quality magnesium to help support relaxation, sleep, muscles, nerves and more.
Zinc:
Stress can also lower zinc levels in the body, compromising immune function and increasing vulnerability to infections. This is concerning since zinc is required for immune system function, hormone production, and wound healing. It also plays an important part in neurotransmitter function, which promotes mental clarity and mood. To ensure you're getting enough zinc intake, focus on sources such as shellfish, beef, and pumpkin seeds, or consider supplementation. Element 12 Magnesium purposely contains zinc in its mix, offering a dual benefit by addressing magnesium deficiency while also helping your immune system during stressful times. This combo allows you to retain optimal health even when life becomes overwhelming.
B-Complex Vitamins
B-Complex Vitamins, are particularly vulnerable to the effects of stress, as they are water-soluble and can quickly decline and get excreted through urine during high stress periods. These vitamins play a crucial role in energy metabolism and nerve function, both of which can be negatively impacted by stress. B-complex vitamins are essential for neurotransmitter production, which regulates mood and energy levels. "Vitamin B deficiency, especially vitamins B1, B6, B9 and B12, is associated with mood disorders that eventually cause stress or depression due to neurotransmitter disorders and increased homocysteine in the blood". (Sofyan et al., 2022)
To combat the depletion of these critical nutrients during stressful times, it's important to get these vitamins in. Some foods rich in B vitamins include whole grains, eggs, meat and leafy greens. Sometimes when life gets hectic, nutrition isn't something we have time to prioritise, and the quickest thing to grab might be the best we can do. Element 12 Magnesium contains vitamins B1, B6, and B12, providing a balanced dose of B-complex vitamins to help support your mental well-being.
Chronic stress can have a toll on your body, depleting essential vitamins and minerals that are vital for energy, immune health, and mental well-being. While managing stress through relaxation techniques, exercise, and mindfulness is crucial, not many people know that nutrient depletion plays a role in affecting your mental wellbeing.
If you're experiencing the effects of stress, consider supplementing with high-quality products like Lester's Oil or Element 12 Magnesium.
Reference:
Sofyan, M., Fitriani, D. Y., Friska, D., Basrowi, R. W., & Fuady, A. (2022). B Vitamins, work‐related stress and emotional mental disorders: a cross‐sectional study among nurses in Indonesia. Nursing Open, 9(4), 2037–2043. https://doi.org/10.1002/nop2.1213
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