Produced by the adrenal glands, cortisol is essential to the body. It helps us wake up, maintain stable blood sugar levels and cope with a stressful situation. But when it is too high – as a result of chronic stress – diet can help regulate it.
A scientific review published on PubMed focused on five nutrients associated with a better response to stress: B vitamins, magnesium, omega 3 (EPA and DHA), vitamin C and zinc.
Nutrients that help better regulate cortisol
B vitamins play a key role in the functioning of the nervous system. According to the Indian media Times of India, vitamin B5 participates in the synthesis of cortisol, while vitamins B6 and B12 help regulate mood and support nervous functions. They are found in particular in whole grains, legumes and eggs.
For its part, magnesium acts on the hypothalamic-pituitary-adrenal axis, which controls the release of cortisol. The Cleveland Clinic organization considers it to be an essential mineral for limiting muscular and nervous tension. It is found in particular in green vegetables, oilseeds, seeds and whole grains.
Omega 3s, particularly EPA and DHA, also seem to play a role. The American site Healthline cites a study in which eight weeks of supplementation was associated with a 19 to 33% reduction in overall cortisol levels.
Vitamin C and zinc: two key elements
Vitamin C is one of the nutrients most studied for its role in the stress response. A recent randomized clinical trial showed that vitamin C supplementation reduced the cortisol response during acute stress. Citrus fruits, kiwi, strawberries, raw pepper and even broccoli provide it naturally.
Zinc complements this approach. A systematic review published on PubMed, devoted to stress in women, studies it alongside omega 3, magnesium, vitamin C and B vitamins. This mineral participates in the functioning of the immune system and in the production of certain neurotransmitters involved in the stress response. It is mainly found in seafood, meat, eggs, seeds and whole grains.
How to help your body fight stress?
On a daily basis, choosing a varied diet is the best way to naturally increase your intake of these nutrients. Whole grains, legumes, fatty fish, fruits, green vegetables, oilseeds and even eggs already cover a good part of it.
The Brazilian site Tua Saúde also recommends sleeping between 7 and 9 hours per night, practicing moderate physical activity between 90 and 150 minutes per week and limiting your caffeine consumption to less than 400 mg per day in order to prevent cortisol levels from rising too suddenly.