Unlocking Stress Relief: How a healthy diet rich in vitamins can support your wellbeing

5 mins to read

Stress is an inevitable part of life. Learn what you can incorporate in your diet to have a healthy, vitamin-rich diet that can help you deal with stress.

Stress relief & sleep supportWellbeing news

Stress is inevitable at times in life and can help us get through the many tasks we need to get through at home and at work. However, stress that continues at a high level for prolonged periods of time can be detrimental to our health. It’s important to manage stress before it gets to the point of burnout.

Along with other lifestyle factors, the vitamins in the food we eat can have a great impact on our body’s ability to deal with stress, as well as supporting the body through stress.

The Dietitians Association of Australia reports that a healthy diet is associated with better stress management. Having a healthy and functioning body is important to help us handle the stress that may come our way. This means ensuring our diet is full of foods that contain vitamins that ensures our bodies are working well.

Vitamin C for Stress

Vitamin C, also known as ascorbic acid, is best known for its role in supporting our immune system health when exposed to illness such as the common cold. Stress can cause the body to make more free radicals. Vitamin C’s antioxidant properties mean that it defends against free radicals that can damage cells. However, vitamin C may also have an impact on mental wellbeing.

Several studies have found an association between poor mental health and low vitamin C status, including one study which concluded that inadequate vitamin C status is related to a low level of mental vitality. Adequate levels of vitamin C is important to have during times of stress.

According to The Allergy Research Group, the highest concentration of vitamin C is stored in the adrenal glands which produce cortisol, the hormone released to help us cope during times of stress. As stress increases, the more the adrenal glands also release ascorbic acid. (Foods rich in vitamin C include citrus fruits, such as oranges, kiwifruit, tomatoes, strawberries, blackcurrants. Good vegetable sources include broccoli, peppers, potatoes and brussel sprouts.

Vitamin D Benefits

Although vitamin D is mostly associated with helping to build stronger bones, several studies have also shown it to play a role in mood and mental health. One review found low vitamin D levels are associated with increased symptoms of poor mental wellbeing. In addition, it has a role in supporting the immune system to help fight illness.

Types of Vitamin B

B vitamins, especially vitamins B1 (thiamine), B6 (pyridoxine), B9 (folate) and B12 (cyanocobalamin), play a big role in the production of brain neurotransmitters such as, serotonin, which affects mood. A positive mood may be of assistance during times of stress.

The other major role that all B vitamins play is in the conversion of food into energy. Good energy levels are helpful to have when dealing with stress. According to the Cleveland Clinic, B vitamins can also help with metabolism of cortisol.

Vitamin B1

Mount Sinai Hospital reports that vitamin B1 also supports the immune system and helps to improve the body's resilience to stress.

Vitamin B2

Like the other B vitamins, vitamin B2 helps make energy. The National Library of Medicine reports that it’s also an antioxidant, contributing to the function of the immune system.

Vitamin B6

Vitamin B6 plays a significant role in serotonin and GABA production. With serotonin helping to support nervous system function, GABA is a chemical messenger in the brain that helps calm the nervous system, to aid in alleviation of stress.

A 2021 study of Iranian adults, showed dietary B6 intake was related to lower stress symptoms. It also suggested that a higher intake of dietary B vitamins was associated with a lower prevalence of stress symptoms.

Vitamin B9

Also called folate, it works together with vitamin B12 in the formation of red blood cells.

Vitamin B12

Vitamin B12 assists in red blood cell formation. Inadequate B12 is associated with fatigue. Vitamin B12 is mainly found in animal-based foods such as red meat, fish, eggs and milk. Seafood that is high in vitamin B12 include clams, oysters, salmon and tuna. This means those on vegetarian or vegan diets may be at a high risk of deficiency and supplementation may be required to meet the daily intake requirements for vitamin B12. Non-animal food sources include yeast and cereal fortified with vitamin in B12.

How to incorporate vitamins into your diet

Eating a variety of fruits and vegetables and whole foods, and less meat is the best way to obtain the vitamins you need for your body to stay healthy and resilient to handle stress in our lives. Ensure your diet consists least of processed foods as the vitamins in foods can be lost because of the processing. A Mediterranean-style diet may be helpful to follow as it emphasises whole foods and includes a variety of vegetables, fruits, wholegrains, legumes, seeds, nuts, herbs and spices and olive oil. Such whole foods and less processed foods are also anti-inflammatory foods, reducing the levels of cortisol.

Supplementation

A food-first is the approach that experts agree is the way to obtain vitamins. However, in situations where you are not able to obtain all your vitamins from food due to medical or other reasons, it’s advisable to seek advice from a GP to discuss whether supplements can suit you and how.

REFERENCES

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#:~:text=Citrus%20fruits%2C%20tomatoes%20and%20tomato,)%20%5B8%2C12%5D.

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3