When the body is under stress, its nutritional needs change. Certain nutrients are used more quickly, particularly those involved in nervous system regulation, energy production and hormone balance.
This doesn’t mean supplements are always needed, but it does mean food quality and consistency matter more than ever. If you do want to consider supplements and you are taking any medication, please always check with your GP or someone qualified to make sure they are safe for you and there are no contraindications.
So let’s focus on which nutrients can help when stressed and how we can get these safely through food.
Magnesium
Magnesium plays a role in muscle relaxation, nervous system signalling and sleep quality. Stress increases magnesium demand, which is why tension, headaches and poor sleep often show up together. Many people find that increasing magnesium in the evenings can not only help to reduce their stress, but can also help to encourage a good night sleep - something that many people can struggle with when they are feeling stressed.
Food sources:
Pumpkin seeds, sunflower seeds
Almonds, cashews
Wholegrains
Dark leafy greens
Beans and lentils
How to include it:
Add seeds to breakfast or snacks, include greens with meals, and aim for variety rather than fixating on one in particular if you can. Maybe set a challenge to see which you can include and how many varieties you can eat over a week or a month?
B Vitamins
B vitamins support how the body makes energy as well as supporting our overall nervous system. During prolonged stress, the body uses more B vitamins, particularly B6, B12 and folate. This is why lots of people can find they feel more tired when they are stressed, the body is literally using up the nutrients it would normally use to make energy to help regulate the stress response.
Food sources:
Eggs
Dairy
Meat and fish
Wholegrains
Legumes
Leafy greens
Practical approach:
Regular meals with protein and whole foods generally provide adequate B vitamins without needing to overthink it.
Protein
Protein is made up of building blocks called amino acids. These are used to produce chemicals in the body involved in mood, focus and stress regulation. Low protein intake can worsen blood sugar swings and fatigue.
Food sources:
Eggs
Greek yoghurt
Chicken, fish, tofu
Beans, lentils
All meat and meat products
How much?
A palm-sized portion at meals is a simple guide for most adults.
Omega-3 Fats
Omega-3 fats support brain health and help regulate inflammation, which can rise during chronic stress.
Food sources:
Oily fish (salmon, sardines, mackerel, anchovies and herring)
Walnuts
Chia and flaxseeds
How often?
Aim for oily fish once or twice per week, or include plant sources regularly.
The most important message here isn’t perfection.
It’s consistency. Regular meals that include protein, fibre and healthy fats can have a surprisingly calming effect on the nervous system over time. Most of these, especially B vitamins, are needed everyday, so instead of thinking about a diet, why not look at these foods and see how and where you can slowly increase these in a consistent way and notice any changes in how you experience your stress levels.