You may think that nutrient deficiencies arise mostly because we are not getting enough of them through diet or our supplementation is off. While these are certainly common culprits, there is another massive factor present in the everyday life of almost anyone in this day and age - stress. It comes from all around us: anywhere we go and look, including, commuting, media, news, people, relationships, work, deadlines, children, bills, you name it. But did you know that beyond the mental and emotional toll, stress can also wage a quiet war on your body's nutrient stores?
Stress has many negative effects on the processes in our body, for example, disrupting the normal work of our digestive system. However, the metabolic state also changes leading to an increased need for certain nutrients. And the majority of research indicates that stress can impact levels of nutrients, frequently resulting in their depletion.
Most of these deficiencies leave us tired and more prone to stress and lower our ability to stay grounded and calm. It is like being stuck in a loop. In this blog post, I want to name 6 classic cases of deficiencies induced by stress. I'll also guide you on how to recognize these deficiencies through their tell-tale symptoms.
1. Magnesium
Magnesium, the superhero of the mineral world, is the first line of defence against stress. Not only is it pivotal for bone health, but it's also critical in over 300 enzymatic reactions, many of which govern your stress-response system. The body uses up magnesium at a faster rate as it responds to and tries to regulate the increased activity of the HPA axis, the body's central stress response system.
The stress hormones adrenaline and cortisol, once released, increase magnesium excretion through urine. If you're feeling more fatigued than usual, experiencing muscle twitches, cramps, or weakness, or if you're battling low moods, irritability and depression, and have problems sleeping and relaxing, your magnesium levels might be taking a hit. High blood pressure, arrhythmias, and constipation can also be red flags signalling a magnesium deficit.
2. B vitamins
B vitamins are like your body's power generators during stressful times, especially B5, B6, B9, and B12. They are pivotal in energy production and the regulation of adrenal hormones like cortisol and adrenaline. Unfortunately, stress also increases the excretion of these vital nutrients through urine.
If you're dealing with fatigue, irritability, depression, mood swings, or cognitive difficulties, it may be time to evaluate your B vitamin intake. Other symptoms like upper respiratory infections, shortness of breath, skin issues, mouth and lips problems, and hair loss can also indicate a deficiency in this critical group of vitamins.
3. Zinc
Stress and zinc have a complicated relationship. The very presence of cortisol, a stress hormone, can disrupt the body's zinc absorption and increase its excretion, leading to lower zinc levels in the body. Additionally, during stress, the body's demand for zinc is higher due to its role in immune function and tissue repair, further depleting zinc reserves.
The signs of zinc deficiency are often increased frequency of infections, slower wound healing, and hair loss. Furthermore, skin issues, such as irritations, can surface. Mental health can also be affected, with irritability and depression being common symptoms, alongside deteriorating vision and memory. For men, a zinc deficiency might result in lower testosterone levels, affecting overall vitality.
4. Vitamin C
The adrenal glands have a heightened demand for vitamin C during stress, as this nutrient is crucial for the production of stress hormones such as cortisol and adrenaline. When stress levels rise, the body's consumption of vitamin C increases significantly, leading to a depletion of this essential vitamin.
This deficiency can manifest in several ways: you might find yourself more prone to infections, or suffering from swollen, bleeding gums—a sign of compromised oral health. Additionally, you may notice that you bruise easily, your wounds heal more slowly, and your skin may take on a dry, rough texture. Vitamin C is also central to collagen formation, so a shortage can accelerate signs of ageing (vitamin C helps form collagen). Other symptoms include an overall feeling of fatigue, joint pain, frequent nosebleeds, dry, splitting hair and shortness of breath.
5. Potassium
Potassium, an essential electrolyte, can also fall victim to stress-induced hormonal shifts. As cortisol levels rise, they can trigger an increase in urine production, potentially leading to a significant loss of potassium.
This can manifest in several ways: muscle weakness, cramps, changes in blood pressure and heart palpitations. You may experience dizziness or fainting spells, bloating, constipation, fatigue, breathing difficulties, insulin resistance, and difficulty losing weight.
6. Protein
Protein is vital for the body's structural and functional integrity, but stress can significantly increase protein breakdown. This response is part of the body's "fight or flight" mechanism, wherein it seeks to quickly convert protein to glucose for immediate energy (gluconeogenesis). And if dietary protein is not supplied adequately, our body will go into a catabolic state meaning that it will break down our own muscle protein to provide the body with a quick energy source.
Chronic stress can also decrease protein synthesis and the building of new muscle proteins as well as skin, joints, ligaments, hair, new immune cells, etc.
The consequences of inadequate dietary protein are profound: muscle weakness or loss, reduced firmness and the body becoming ‘softer’, fatigue, slow recovery from injury or illness, compromised immunity and frequent colds and infections, and accelerated ageing. The skin may sag, hair can thin, and nails may become brittle. Furthermore, cravings for sweets and starches can emerge as well.
Final Words
The impact of stress is not to be underestimated, and I cannot emphasize enough (no pun intended) how crucial healthy, nourishing nutrition is, especially if you're going through difficult times or facing intense and challenging days. Whether you're a startup founder, an entrepreneur, engaged in a job that demands considerable physical, emotional, or mental resources—or all of the above—or if you're a parent, proper nutrition can bolster you. It provides the necessary resources to not only cope with life's demands but to thrive amidst them.
If you're feeling the impact of stress on your health, or if you're struggling with symptoms that may indicate a nutrient deficiency, I'm here to help. Together, we can develop a personalized plan that addresses your unique nutritional needs and helps you manage stress more effectively. Book a consultation with me today, and let's take the first step towards restoring your body's natural equilibrium and resilience.
