Stressed? Your Body Might Be Burning Through These Key Nutrients

Let’s be honest—most of us are juggling a full plate.
Between work, family, relationships, and everything in between, stress isn’t just emotional—it’s physical. And your body feels it.

You might notice it as:

• Brain fog or irritability

• A racing heart or tight chest

• Trouble falling asleep, staying asleep, or waking up tired

• Hormonal fluctuations or mystery symptoms that don’t seem to make sense

But here’s something most people don’t realize:

Stress actually depletes your nutrient stores—fast.
And when you're low on key nutrients, it makes stress feel even worse.

The Vicious Cycle of Stress and Nutrient Loss

When you're under pressure, your body activates the stress response (a.k.a. the “fight or flight” system). That response uses up nutrients at a higher rate, particularly ones that help regulate mood, energy, and your ability to calm down.

Let’s take a closer look at the top three stress-sensitive nutrients—and how to restore them.

Magnesium: The Calm Mineral

You need magnesium for muscle relaxation, sleep quality, and a balanced nervous system.
But when you're stressed, your body burns through magnesium quickly. And that depletion makes your body more reactive to stress—a feedback loop that can keep you stuck in overdrive.

Symptoms of low magnesium can include:

• Restlessness

• Muscle tension or cramps

• Anxiety or irritability

• Insomnia

A study published in Nutrients1 confirmed that chronic stress and magnesium deficiency go hand-in-hand, creating a self-perpetuating cycle.

B Vitamins: The Stress Regulators

B vitamins (especially B6, B9, and B12) are vital for:

• Brain function

• Energy metabolism

• Hormone regulation

• Neurotransmitter production (like serotonin and dopamine)

Under stress, your body demands more of these vitamins to keep up with the production of cortisol and adrenaline.

A 2019 meta-analysis2 found that supplementing with B-complex vitamins significantly reduced perceived stress and anxiety in both healthy and “at-risk” individuals.

B12 in particular is crucial postpartum and for anyone experiencing fatigue, brain fog, or mood swings (hello, mama brain).

Vitamin C: Your Adrenals’ Secret Weapon

Did you know your adrenal glands actually store and release vitamin C during stress?

According to research published in the American Journal of Clinical Nutrition,3 your adrenal glands secrete vitamin C alongside cortisol, making this antioxidant essential for healthy adrenal function.

And since humans can’t make vitamin C on our own, we have to get it through food or supplementation.

When you’re depleted, you may feel more fatigued, more inflamed, and less resilient overall.

How to Nourish Your Body Through Stress

While we can't always change the stressors in our lives, we can change how our bodies respond to them.

Here are some simple steps that make a real difference:

✔ Eat nutrient-dense, colorful whole foods: Think leafy greens, avocados, citrus fruits, pastured meats, and wild salmon.
✔ Supplement wisely: Look for bioavailable forms like magnesium glycinate, methylated B vitamins, and liposomal vitamin C for best absorption.
✔ Support your stress response with adaptogens: Herbs like ashwagandha, rhodiola, and holy basil can help regulate your nervous system and restore balance.
✔ Prioritize rest and recovery: Sleep is when your body repairs and replenishes. Protect it like it’s sacred.

Need Deeper Support?

Nutrients are just one part of the story. If your stress has become chronic—or if you're dealing with hormonal chaos, burnout, or mystery symptoms—let’s get to the root together.

Our Thrive Tribe Program offers personalized lab testing, nervous system support, and whole-body healing plans. Apply for a Discovery Call here »

P.S. You don’t need to push through or “just deal.”
Supporting your stress response is not self-indulgent—it’s how you reclaim your energy, mood, and wellbeing.

Disclaimer: This post is not meant to treat, cure, prevent, or diagnose conditions or diseases and is meant for educational purposes. As always, please consult your doctor before trying any new treatments or supplements.