The largest body of evidence demonstrates stress-induced depletion of magnesium and zinc, although several studies (both human and animal) demonstrate the effects of stress on calcium and iron concentrations.
Another similar study found that, on average, zinc levels in the blood tend to be 22% lower among individuals suffering from anxiety.
However, in turn, prolonged stress will deplete zinc concentrations in the blood. Zinc deficiency has been demonstrated to increase plasma cortisol and the pro-inflammatory mediators of interleukin-6 (IL-6), IL-1, and nitric oxide levels.
Excessive stress has been shown to deplete iron levels. Women, children, and vegetarians are particularly at risk for iron depletion caused by stress. Vitamin C. Vitamin C is an important antioxidant that helps mitigate the effects of free radical damage and oxidative stress.
Micronutrients identified in this review include magnesium, zinc, calcium, iron, and niacin. Overall, the bulk of evidence suggests stress can affect micronutrient concentrations, often leading to micronutrient depletion.
Adults who suffer from constant fatigue, depression, and anxiety could also be deficient in iron, and could to their benefit add nuts, seeds, leafy greens, meats and fortified foods to their diet.
Stress is known to deplete our levels of B vitamins, especially vitamin B12. Vegetarians, vegans and those on restricted diets can struggle to get enough vitamin B12 to meet their body's needs.
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression.
Investigations have demonstrated a relationship between the manifestations of stress reactions (anxiety, autonomic dysfunction, and maladjustment) and magnesium deficiency (MD). Thus, mental and physical stresses cause an increase in magnesium elimination from the body.
Overproduction of cortisol can deplete the body of vitamin C, which is and important antioxidant. This, in turn, can increase oxidative stress and free-radical damage, which are forms of stress. Other antioxidants, including Vitamin A and E and the mineral selenium, are also consumed by stress.
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Multiple studies demonstrate reduced serum zinc levels in depressed individuals compared to healthy controls with a meta-analysis demonstrating depressive symptomatology at zinc serum levels of 1.8 μM or less (Swardfager et al., 2013).
To help treat a zinc deficiency, you can start by eating foods that have zinc. Oysters are rich in zinc, but you can also get it from foods like red meat, nuts, and beans. Some people may need to take dietary supplements.
A 2011 study suggests that low levels of zinc may lead to lower gamma-aminobutyric acid (GABA) levels in the brain — a neurotransmitter that blocks specific signals to reduce fear, worry, and stress. Zinc supplementation can help raise levels of GABA, thereby improving symptoms of anxiety.
The use of chemicals, such as fluoride and chlorine, bind to magnesium, making the water supply low in the mineral, as well. Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
Magnesium deficiency has been linked to depression, anxiety, migraines and high blood pressure. Magnesium can be found in foods like spinach, dark chocolate (yum!), oily fish, bananas, and almonds.
We saw that the increase in adrenal hormones, such as cortisol, can deplete magnesium in the body. This is also the case with estrogen. And actually, estrogen dominance is a very common issue for those with adrenal fatigue, and many likely also deal with magnesium deficiency.
Vitamin B-3 and Vitamin B-9 can help people with depression because B vitamins help the brain manage moods. Vitamin D, melatonin and St. John's Wort are recommended for seasonal depression. Omega-3 fatty acids, magnesium and vitamin C may also help with depression.
SSRIs and SNRIs are often the first-line treatment for anxiety. Common SSRI brands are Celexa, Lexapro, Luvox, Paxil, and Zoloft. Common SNRI brands are Pristiq, Cymbalta, and Effexor XR. Pros: They are effective for a lot of people and they have a solid safety profile.
Vitamin B-12 and other B vitamins play a role in producing brain chemicals that affect mood and other brain functions. Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression.
What causes chronic stress? Causes of chronic stress could include poverty, a dysfunctional marriage or family, or a deeply dissatisfying job. In today's hectic society, there are many possible sources. Chronic stress slowly drains a person's psychological resources and damages their brains and bodies.
extreme tiredness (fatigue) lack of energy (lethargy) breathlessness. feeling faint.
And other factors, such as chronic dieting, excessive coffee or alcohol intake, and stress, can deplete vitamins and minerals, fast. If you're eating right, but still not thriving, you may not be truly nourished.