You’ve slowed down, given yourself time to recover, and worked on the thoughts driving your stress. Still, you’re tired, irritable, and having difficulty concentrating. Could you have done everything right but missed giving your nervous system the nutrients it needs?
When we talk about recovery after long-term stress, advice often focuses on active rest, sleep, and reducing strain. At best, the underlying thoughts driving stressed behavior are also mentioned. But there’s another factor that deserves attention and is often taken for granted: the nutrients the body actually needs to recover.
The nervous system depends on a constant supply of energy and nutrients. And when stress continues for a long time, both our eating habits and the body’s handling of certain nutrients can change.
What happens to nutrition when we’re stressed?
Stress is a physical process, even when what weighs on us is psychological or emotional. The body responds, among other things, by releasing stress hormones; your pulse may increase, and your nervous system adjusts to handle the situation.
But research also shows that stress can affect how the body distributes and excretes certain minerals, including magnesium. Several studies have found that magnesium excretion in urine increases during stress, which may affect the body’s magnesium supply over time.
Magnesium is needed, among other things, for nerve cells to signal normally and for cells to use energy. If your levels become too low, it can affect both your muscles and nervous system.
Researchers have also observed changes in zinc and iron levels, among others, in connection with different types of physical strain. But exactly how long-term psychological stress affects the body’s nutritional status is still an area with much left to explore.
When fatigue, anxiety, and brain fog have several possible explanations
Many of the symptoms experienced with exhaustion can also occur with certain nutritional deficiencies or inadequate nutrient intake. Fatigue, difficulty concentrating, irritability, and low mood are a few examples. Certain nutritional deficiencies can also cause muscle weakness, dizziness, or changes in sensation.
Why do the symptoms sometimes overlap? The brain needs a constant supply of energy so that nerve cells can communicate, as well as amino acids from protein to produce certain neurotransmitters. B vitamins and minerals, in turn, are involved in processes that enable cells to extract and use the energy you get from food.
So when the body doesn’t get enough of what it needs, several of these processes can be affected.
Can you get too few nutrients without eating too little?
It’s possible to get enough calories but still not enough of certain vitamins and minerals, and there can be many reasons for this. For example, if you eat a lot of typical Western food, much of which consists of ultra-processed foods that provide plenty of energy but fewer vitamins and minerals.
And during prolonged stress, your appetite can also change. You might skip meals, eat a less varied diet, or simply not have the energy to cook proper meals like you used to.
But there are also situations where the body struggles to absorb nutrients, no matter how nutrient-rich your diet is - for example, with certain gastrointestinal conditions.
If you suspect a nutritional deficiency, it’s of course important to have it investigated with a blood test. But it’s also good to know that blood tests don’t always give you the full picture when it comes to nutritional status.
Magnesium is a clear example: most of it is inside cells and in the skeleton, while only a small amount circulates in the blood. That’s why your blood test may show levels within the reference range, even when your actual magnesium stores are low.
How can you tell whether nutrition may be a factor?
If you’ve been living with long-term stress and still feel tired, anxious or have trouble concentrating despite slowing down, addressing what’s stressing you and making time for regular recovery, it may be worth reflecting on what you’ve actually been eating during this period.
- Have you eaten regularly and enough to feel full?
- Have you added variety to your diet and chosen nutrient-dense options over, for example, refined carbohydrates and ready meals?
- Have you lost weight unintentionally, or had stomach problems?
If you continue to experience problems with your energy levels and symptoms, it may be a good idea to discuss them with your doctor. An assessment of your symptoms and eating habits, along with relevant blood tests, can help identify issues such as iron deficiency or other nutrition-related problems.
Recovering from prolonged stress or exhaustion takes time, and there is no magic supplement or substance that can fast-track the process. But in the meantime, the nervous system and all the body's cells continue to need energy and nutrients to function. So sometimes we need to ask ourselves not only what the body needs a break from, but also what it needs access to.
For those who want to supplement their diet
If you recognize yourself in the article and suspect that nutrition may be a missing piece of the puzzle, these supplements may be worth considering:
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Magnesium bisglycinate – Magnesium is important for normal nervous system function, normal psychological function, and reducing tiredness and fatigue. This form is also gentle on the stomach and easily absorbed by the body.
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B complex – Contains several B vitamins that are needed, among other things, for nervous system function and for the body to convert food into energy.
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Multivitamin – A more comprehensive option if you want to supplement your daily vitamin intake. Our own multivitamin is formulated for everyday use and designed to complement your diet.
- Multimineral – For those who want to increase their intake of several minerals, including magnesium and zinc, without taking high doses of each individual nutrient.
Which supplement is right for you depends, of course, on your individual needs. If you want to try several supplements, keep in mind that some nutrients are found in multiple products and should not be taken in excessive amounts.
