How Stress Can Deplete Your Body of Vital Nutrients

How Stress Can Deplete Your Body of Vital Nutrients

A close friend of mine went through a very stressful situation and told me “one thing is for sure! My energy levels fell through the floor” Stress is part of life, but that doesn’t mean it has to take a toll on our health. Many of us aren’t aware of the fact, that when we are stressed our bodies can become depleted in certain vital nutrients. Vitamins B and C, iron, and magnesium are just a few of the nutrients that can become unbalanced when we experience long-term stress. In this post, I’ll explain why these nutrients are so important for your overall wellbeing and the best ways to keep them at healthy levels.

When you experience stress, your bodies are fighting hard and drawing on vital resources. Unfortunately, this can lead to nutrient deficiencies that can further deplete your energy and mental clarity. To ensure your body has the nutrients it needs to stay strong during times of stress, it's important to understand which vitamins and minerals can be depleted or used up when your body is in a heightened state of alert. Vitamins B and C, iron, and magnesium are four key nutrients that can become depleted with stress. Knowing how to replenish these nutrients and ensure your body is getting what it needs is essential for staying healthy and balanced.

B Vitamins

B’s are essential for maintaining energy levels and mental clarity, as well as overall health and wellbeing. When under stress, it is important to ensure your body has enough Vitamin B3 as it is necessary to produce serotonin, the feel-good hormone. B Vitamins also helps to regulate mood, support the immune system and alleviate fatigue. There are 8 different forms of B Vitamins, however, the two most abundant are B6 and B12. Both can be found in a range of food sources, including meat (especially organ meat), legumes, dairy, fish, eggs, and fortified grain products. Eating a diet rich in these foods will ensure you receive an adequate amount of Vitamin B. If your diet does not include these foods, or if you are feeling particularly depleted, a supplement may be necessary to boost your levels of Vitamin B as they are water soluble and don’t stay in your body for longer.

Vitamin C

Vitamin C is one of the most essential vitamins for keeping us healthy. It is a powerful antioxidant and helps the body fight off infections. It is especially important for supporting the immune system during times of stress. Vitamin C can also help reduce fatigue and support healthy adrenal function. Vitamin C can be found in many fruits and vegetables, such as oranges, strawberries, kiwi fruits, peppers, broccoli, and spinach. Aim to eat at least five servings of these foods daily to ensure you get the recommended amount of Vitamin C. If you feel like you’re not getting enough from your diet, you can take a 500mg supplement to boost your intake.


Iron is essential for efficient energy production. It plays a key role in transporting oxygen throughout the body and assisting with metabolic functions. Low levels of iron can cause fatigue, poor concentration, and impaired physical performance. When we are under stress, our bodies require more iron than usual to keep up with the additional demands placed upon it. As a result, it is critical to ensure your iron levels are topped up. The best sources of iron are animal proteins such as red meat, chicken, and fish. In addition, lentils, beans, and dark leafy greens are all good sources of iron. Iron can be tested with a blood test from your GP.


Magnesium is an essential mineral for overall health and wellbeing. It supports muscle and nerve function and helps regulate blood sugar levels. It is also important for calming the nervous system and reducing anxiety and stress. Low magnesium levels can contribute to fatigue and feelings of restlessness. The best sources of magnesium are nuts and seeds, dark green leafy vegetables, legumes, and whole grains. Magnesium can also be taken as a supplement.

Nutrition plays an important role in helping our bodies cope with stress. Eating a balanced diet, rich in leafy greens, healthy fats, and lean proteins, will help to ensure your body has the nutrients it needs to support general wellbeing. Consuming plenty of fresh fruit and vegetables is also essential - they provide essential vitamins and minerals, as well as antioxidants and fibre. Eating a variety of colourful fruits and vegetables will ensure your body receives a wide array of beneficial nutrients. Ensuring you get enough fluids throughout the day is also important for supporting your body during times of stress. Dehydration can cause fatigue and impair cognitive function. Make sure to drink plenty of water throughout the day to ensure you stay hydrated and alert. In addition to eating a balanced diet, there are several supplements that can help support your body during stressful times. Omega-3 fatty acids are important for brain health and reducing inflammation. Maca Root are found to improve energy and reduce anxiety. L-Theanine has been found to have a relaxing and calming effect which helps reduce stress and anxiety.

It is essential to remember to look after yourself during stressful times. Making time for self-care is important for managing stress and improving your mental health. Taking regular breaks throughout the day can help to reduce feelings of stress and give you a chance to relax and recharge. Scheduling a massage or taking a yoga class can also be beneficial for reducing stress. You can also reduce stress by connecting with friends and family. Spending time with people you love can help to lift your mood and reduce feelings of loneliness and isolation. Making time to do activities that make you happy can also help to reduce stress. This could be catching up with friends, going for a walk, taking a relaxing bath, or reading a book. It is also important to remember to take some time out to just be in the moment. Meditation and mindfulness can be effective tools for reducing stress and promoting wellbeing. Practicing mindful breathing exercises and focusing on your breath can help to calm your mind and bring you back into the present moment.

Remeber, stress is a part of life, but that doesn’t mean it has to be detrimental to your health. By understanding which nutrients can become depleted with stress and how to replenish them, you can protect yourself from potential health problems down the line. Your body needs Vitamins B and C, iron, and magnesium to function properly, and by eating healthy and balancing out your lifestyle, you can ensure that these key nutrients stay at healthy levels.
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