4 Nutrients Depleted During Times of High Stress

Stress is our body’s response to a threat or demand. Stress can be physical and/or emotional and can last from seconds to sometimes years. When stress occurs for a short period it is referred to as ‘acute stress’ and when it occurs for a longer period it is termed ‘chronic stress.’ During times of stress, our body responds by releasing stress hormones such as adrenaline and cortisol. In simple terms, these stress hormones help us to respond to the stressor by either fighting or flighting.

We all experience periods of high stress, and when it is short-lived it is often not considered detrimental. However, when a stress (either physical or emotional) is very intense or occurs over an extended time (chronic stress) it can have detrimental effects on both our physical and mental health. It is important to remember that it doesn’t really matter if a stress is real or imagined as our body responds in the same way. Whether there is a lion in front of us or whether we ‘think’ one may be coming, our body responds by releasing stress hormones. Chronic levels of these stress hormones can have detrimental effects on all our organs and that is why stress is associated with so many medical (e.g., cardiovascular disease, cancers, digestive disorders) and mental health conditions (e.g., depression, anxiety, bipolar disorder).

At times throughout our life we have all experienced the energy-depleting effects of stress. Research also confirms that stress can deplete our body of many essential nutrients. This is particularly important as the nutrients depleted by stress have crucial roles to play in our body. Here are some of the nutrients that research has suggested are depleted by stress.

1. Magnesium. Magnesium is a mineral that has hundreds of essential roles throughout our body and low levels are associated with several mental and physical conditions. From a mental health viewpoint, low magnesium levels are associated with depression, anxiety, bipolar disorder, and schizophrenia. Studies on people during times of high stress have confirmed that stress can lead to a greater excretion of magnesium. For example, during exam times, student’s urinary magnesium excretion was increased significantly [1]. Magnesium levels were also depleted in competitive triathletes, suggesting increased physical demand is associated with a reduction in magnesium [2].
2. Zinc. Zinc is another important mineral that has hundreds of important roles in the body. Low zinc is commonly seen in depression and anxiety. Zinc is also considered to have natural antidepressant and anti-stress effects. Studies suggest that zinc is often reduced during times of stress. In particular, it has been confirmed that zinc levels are significantly lowered during times of high physical activity [3].
3. Iron. Iron deficiency is a common worldwide problem. In Western countries, iron deficiency is more common in menstruating women, children, and older-age adults. It also seems that stress can lower levels of iron in the body. For example, both psychological stress and excess exercise are associated with changes in iron concentrations [4,5].
4. Niacin (vitamin B3). Niacin is an essential vitamin which every part of our body requires to function properly. Niacin is believed to have positive mental health effects and is also associated with cardiovascular health. There are a few studies that demonstrate the niacin-lowering effects of stress. For example, women subjected to cold exposure excreted significant levels of nicotinamide (vitamin B3) metabolites in their urine [6].

While further research is required to help understand the effects of both acute and chronic stress on nutrient stores, these studies suggest that it may be important to consider increasing levels of these essential nutrients during times of high stress. This could be by increasing the intake of foods high in these nutrients and/or by supplementing with these nutrients during times of stress. What may also make problems worse is that during times of high stress our diet quality and appetite levels change (often for the worse). So rather than increasing the intake of these nutrients, we may be consuming less. Furthermore, our gut bacteria and overall gut health often worsens during times of high stress which may further exacerbate problems as we may not be absorbing/digesting our food properly leading to even further nutritional deficiencies.

We know that high stress is a major trigger of all mental health conditions. One potential protective approach during times of high stress could be to supplement with these nutrients. This is particularly important as research confirms that most of the nutrients mentioned above are often lower in people with depression and anxiety, and have crucial roles to play in the production of important mood-supporting hormones and neurotransmitters.

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References

1. Grases G, et al. Anxiety and stress among science students. Study of calcium and magnesium alterations. Magnes Res. 2006 Jun;19(2):102-6.
2. Golf, S.W., et al. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998 Sep;12 Suppl 2:197-202.
3. Cordova A and Alvarez-Mon M. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev. 1995 Fall;19(3):439-45.
4. Wei C, et al. Effects of psychological stress on serum iron and erythropoiesis. Int J Hematol. 2008 Jul;88(1):52-56.
5. Martínez AC., et al. Status and metabolism of iron in elite sportsmen during a period of professional competition. Biol Trace Elem Res. 2002 Dec;89(3):205-13.
6. Okamoto H, et al. Effects of stress on the urinary excretory pattern of niacin catabolites, the most reliable index of niacin status, in humans. J Nutr Sci Vitaminol (Tokyo). 2002 Oct;48(5):417-9.