The nutrients you need to help your stress levels

-Jan 8, Hannah Hargrave , Nutrition -

Stress can leave you feeling like there’s no way out and a lifestyle change is likely the last thing you think you’re capable of. But something as simple as adding the right nutrients to your diet can make a huge difference to your mental wellbeing. 

Stress can be down to a number of factors, from the pressures of daily life to the way your brain is wired. But it can also be down to lack of the right minerals or even a nutrient deficiency. 

Regardless of the reason it’s imperative to get the right nutrients to ensure your stress levels can remain as low as possible. 

Related: How to banish stress instantly and feel happy and calm

Lumity’s Morning and Night Supplements contain a whole host of these all important vitamins and nutrients and you can also find them in a plethora of healthy, tasty foods too. 

Vitamin C

Vitamin C hinders the formation of the stress hormone cortisol which is a good thing! Cortisol can leave you sluggish, overweight and not surprisingly stressed. 

This fabulous vitamin also helps make the happy hormone, serotonin, which can keep stress and anxiety at bay. 

Foods high in vitamin C: Kiwifruit, bell peppers, citrus fruits, papaya, acerola cherry

Related: 7 ways to beat stress induced belly fat


Magnesium aids quality sleep, which when you’re stressed can take a nose dive. It’s a natural muscle relaxer so can calm you down. You burn magnesium when you’re stressed, so adding a supplement or eating foods high in this stress-busting nutrient will help keep levels where they should be. 

Foods high in magnesium: Brazil nuts, cashew nuts, spinach, quinoa, whole wheat

B Vitamins

Mood balancing, energising B vitamins do a whole lot of good for the body. There are eight in total – including B1 (Thiamine) B2 (Riboflavin) folic acid and Vitamin B7 – and together they help maintain a healthy nervous system during stressful or anxiety ridden periods. Many people deficient in B3 find they suffer from depression, stress and mood swings. 

Foods high in B vitamins: Salmon, liver, eggs, leafy greens, tomatoes


Zinc is found in high quantities in the brain and is essential for good mental health. However there are billions of people who are zinc deficient, leaving them susceptible to high levels of stress. Low zinc has been linked to anxiety as well, which is even more reason to make sure you’re topped up – but not over – with zinc. 

Foods high in zinc: Seafood, poultry, whole grains, nuts, dairy products, red meat

Omega 3 fatty acids

The brain needs omega 3 fatty acids to form healthy nerve cells. Low levels of omega 3 fatty aids have also been linked to higher levels of cortisol and risk of depression. They can prevent stress and regulate your mood too.

Foods high in omega 3 fatty acids: Salmon, mackerel, chia seeds, walnuts, flax seeds, hard boiled eggs

If you’re looking for ways to deal with stress, Lumity spoke with Dr. Rangan Chatterjee who shared his top tips and he also explained exactly what stress is doing to your body.

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