Stress. Almost all of us know the feeling. Originally not a negative thing, for many it has now developed into a chronic condition. But it doesn't have to be that way. We'll explain what stress is, what it can do to your body, and how the right nutrients can help you deal with it.
What exactly is stress?
As a natural defense system against danger, stress causes the release of certain hormones. These prepare your body to either avoid danger or confront it ("fight or flight").[1]
In this process, the body produces larger amounts of cortisol, epinephrine - which you know as adrenaline - and norepinephrine. These substances then trigger the following reactions in the body:
- increased blood pressure
- increased muscle readiness
- sweating
- alertness
These reactions serve to improve your ability to respond to a potentially dangerous or challenging situation. Norepinephrine and adrenaline also cause a faster heart rate.
Environmental factors that trigger this reaction are called stressors. Examples include noises, aggressive behavior, a speeding car, scary moments in movies, or even a first date. Feelings of stress generally increase with the number of stressors.
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Types of Stress
1. Acute Stress
Acute stress happens to everyone. It's the body's immediate reaction to a new and challenging situation. It's the kind of stress you might feel if you narrowly avoided a car accident.
But even things you enjoy can cause acute stress. For example, the scary but still exciting feeling you get on a rollercoaster or while skiing down a steep mountain slope.
2. Episodic Acute Stress
Episodic acute stress means you experience frequent episodes of acute stress.
This can be the case, for example, if you are often anxious and worry about things you think might happen. You may feel that your life is chaotic and that you seem to be lurching from one crisis to the next.
3. Chronic Stress
If you are exposed to a high level of stress over a longer period of time, it is chronic stress. Such continuous stress can have a negative impact on your health. For example, it can be the cause of the following diseases:
- anxiety
- cardiovascular diseases
- depression
- high blood pressure
- a weakened immune system
A 2020 statistic from the insurance company Swiss Life shows that around 80 percent of German citizens suffer from one of the three forms of stress.[2]
The Effect of Stress on Your Body
As mentioned, stress is not necessarily a bad thing. It helped our ancestors - the hunter-gatherers - survive, and it is still important today. It can be healthy if it helps to avoid an accident, meet a tight deadline, or keep a clear head in chaos.
We all feel stressed sometimes, but what one person finds stressful is individual. An example of this is public speaking. Some love the thrill, others are paralyzed at the thought of it.
But stress should only be temporary. Once you've overcome the fight-or-flight moment, your heart rate and breathing should slow down and your muscles should relax. After a short time, your body should return to its natural state without any lasting negative effects.
Stress slows down some normal bodily functions. These include, for example, the functions of the digestive and immune systems. Because when stress occurs, the body concentrates its resources on breathing, blood flow, alertness, and preparing the muscles for sudden exertion.
Under stress, the body reacts, for example, by:
- an increase in pulse and blood pressure
- accelerated breathing
- slowing of the digestive system
- a decrease in immune activity
- muscle tension
- increased alertness
The response to different stressors determines the impact on general health. Some people may experience several triggers in a row or at once without leading to a severe stress reaction.
Others may react more strongly to a single stressor. In this regard, the right nutrition and healthy sleep naturally play a crucial role for our nerves.
A 2018 analysis of studies found a link between work-related stress and coronary heart disease. However, the authors could not confirm the exact mechanisms by which stress causes coronary heart disease.[3]
Other studies have shown that people who perceive stress as negative for their health also have a higher risk of developing coronary heart disease than people who do not.[4]
7 Nutrients That Can Help Combat Stress
Vitamins and minerals are important for many aspects, including, of course, mental performance and emotional health.[5] Certain nutrients, called antioxidants such as Vitamin A, Vitamin C, Vitamin E, and selenium, can help combat cell damage caused by free radicals.
1. B Vitamins
The eight B vitamins, also known as the vitamin B complex in various combinations, can improve your mood and reduce your stress. They lower homocysteine levels or maintain a healthy level of this amino acid.[6]
High homocysteine levels are linked to stress and an increased risk of various diseases, including heart disease, dementia, and colorectal cancer.[7]
B vitamins play an important role in metabolism by converting ingested food into usable energy. They are also important for heart and brain health.[8]
A review of 8 studies involving 1,292 people showed that taking multivitamin and mineral supplements improved various aspects of mood, including stress and anxiety.[9]
In another 12-week study of 60 people suffering from work-related stress, those who took one of two forms of a vitamin B complex supplement experienced fewer work-related stress symptoms.[10]
Vitamin B complex supplements are generally safe when taken according to dosage recommendations. They are also water-soluble, so the body excretes excess amounts in the urine.[11]
2. L-Theanine
L-theanine is an amino acid found in green tea, for example. In addition to other health benefits, it is also credited with a relaxing effect.
One study showed that taking 200 mg of L-theanine supplements could reduce stress measures, such as heart rate, when performing a mentally demanding task.[12]
An analysis of 21 studies involving almost 68,000 subjects found that green tea consumption was associated with a reduction in anxiety and an improvement in memory and attention performance.[13]
It was concluded that these effects were due to the synergistic effects of caffeine and L-theanine in the tea, because each of the ingredients had a weaker effect on its own.
Another study with 34 people showed that 200 mg of L-theanine lowered the level of the stress hormone cortisol, which was released when coping with a stressful multitasking task.[14]
3. Magnesium
Magnesium is a mineral involved in over 300 bodily processes, from nerve and muscle function to the synthesis of proteins and bones.
So far, research suggests that magnesium may be helpful for people with mild anxiety. A review of 18 studies published in the journal Nutrients in May 2017 found that magnesium supplements can improve stress and anxiety.
At the same time, however, it also pointed out that further research is needed before magnesium can be recognized as a stress reducer.[15]
4. Melatonin
As a natural hormone, melatonin regulates the body's circadian rhythm - that is, the sleep-wake cycle. Hormone levels rise in the evening when it is dark and fall again in the increasing brightness of the morning.
A meta-analysis of 19 studies with 1,683 participants suffering from primary sleep disorders - i.e., those not caused by another medical condition - showed a reduction in sleep onset latency with the administration of melatonin. In addition, overall sleep quality improved, and total sleep duration increased.[16]
Another review of 7 studies involving 205 people investigated the effectiveness of melatonin in treating secondary sleep disorders, i.e., those caused by another condition such as stress or depression. The study showed that melatonin shortened sleep onset time and increased total sleep duration, but did not significantly affect sleep quality compared to a placebo.[17]
5. Kava
Kava (Piper methysticum) is a tropical, evergreen shrub native to the islands of the South Pacific. It has long been consumed as a ceremonial drink. Studies suggest it can relieve anxiety due to its calming effects, but further research is needed.
The plant contains active ingredients called kavalactones, whose stress-reducing properties have been studied. Kava can be taken as a tea, capsule, powder, or in liquid form. Its use appears to be safe when taken for 4 to 8 weeks at a daily dose of 120-280 mg of kavalactones.[18]
It is believed that kavalactones inhibit the breakdown of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces the activity of the nervous system, thus having a calming effect. This can help alleviate feelings of anxiety and stress.[19]
6. Ashwagandha
represents a certified organic full-spectrum extract from 100% ashwagandha root. The gentle water extraction process avoids alcohol and synthetic solvents and is intended to reflect the natural composition of the root as broadly as possible.
7. Rhodiola Rosea
Rhodiola rosea (Rhodiola rosea) is a herb that grows in various regions in Russia and Asia. It is used to combat stress and is said to help with fatigue, depression, and anxiety.
The adaptogenic properties of Rhodiola are linked to two powerful active ingredients in the herb - rosavin and salidroside.[20]
An eight-week study of 100 people suffering from chronic fatigue symptoms such as poor sleep quality and impaired short-term memory and concentration showed that taking 400 mg of Rhodiola extract daily improved symptoms after just one week.[21]
Rhodiola rosea is well tolerated and safe.[22]
Conclusion: Calm Can Come with Food
Many factors, such as work, money, health, or relationships, can cause stress.
However, there are several nutrients or supplements that have been linked to reducing stress symptoms, including Rhodiola rosea, melatonin, and ashwagandha.
L-theanine, B-complex vitamins, and kava can also help increase the body's resilience to stressors.
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[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056281/
[2] https://www.swisslife.de/ueber-swiss-life/presse/pressemitteilungen/newsfeed/2020/11-18.html
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015274/
[4] https://academic.oup.com/eurheartj/article/34/34/2697/617400
[5] https://pubmed.ncbi.nlm.nih.gov/23362497/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/
[7] https://pubmed.ncbi.nlm.nih.gov/18425703/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
[9] https://pubmed.ncbi.nlm.nih.gov/23362497/
[10] https://pubmed.ncbi.nlm.nih.gov/21905094/
[11] https://pubmed.ncbi.nlm.nih.gov/28716455/
[12] https://pubmed.ncbi.nlm.nih.gov/31758301/
[13] https://pubmed.ncbi.nlm.nih.gov/31758301/
[14] https://pubmed.ncbi.nlm.nih.gov/26797633/
[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
[16] https://pubmed.ncbi.nlm.nih.gov/23691095/
[17] https://pubmed.ncbi.nlm.nih.gov/29908879/
[18] https://pubmed.ncbi.nlm.nih.gov/29641222/
[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4917254/
[20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/
[21] https://pubmed.ncbi.nlm.nih.gov/28219059/
[22] https://pubmed.ncbi.nlm.nih.gov/20378318/
