Stress and Vitamins

Holiday's, while exciting and fun, can also be stressful! Getting a tree, hanging the lights, facing the crowds, can all lead to feelings of being overwhelmed. Stress can lead to symptoms like tension headaches, backaches and even gastrointestinal side effects. We don't often think about the effect that stress has on our ability to digest and use the vitamins and minerals we are taking through diet and supplements.

Some studies show that the digestion, absorption, and utilization of nutrients during stress may be impaired. The digestive process may become less efficient, causing nutrients to be lost before they can be absorbed. Most research has been done on patients undergoing high levels of stress from say a surgical procedure, but more and more research is coming out on those who are under every day stresses as well.

For those under psychological, environmental, or emotional stress, calories, protein, zinc, vitamin C, calcium, phosphorus, vitamin A, thiamine, riboflavin, and niacin should be of concern. (1)

There are many nutrients involved in keeping our engines running during times of stress:

• energy-producing B vitamins—thiamine, riboflavin, niacin, pantothenic acid, and biotin
• vitamins A
• vitamin C
• minerals iron, magnesium, zinc, copper, and chromium.

No need to panic!! In most well-nourished individuals, little stresses may not drastically effect nutrient absorption. But those who may be dealing with chronic stress, however may be another story. In this day an age, many of us also find that daily stress leads us to make poor diet and exercise choices, which may also compound the problem of poor nutrient levels during stress.

The best way to get your nutrients is through a healthy diet full of fruits, veggies, whole grains and lean proteins, but what I suggest for all individuals is to augment their diet with a standard multivitamin. You don't have to spend lots of money on supplements. Even store name brands have been found to be just as potent as vitamins that boast additional attributes like "energy booster", "weight loss booster", "memory booster"....the list goes on! A standard multi will do the trick! I take a Flintstone Vitamin~!

In addition to a multi, I would also suggest that anyone living in the Northeast consider taking an additional Vitamin D supplement after discussing it with their MD. During the winter our ability to absorb Vitamin D from the sun is drastically reduced and the majority of us are walking around Vitamin D deficient. Supplements of ~800-1,000 IU is what I would recommend.

Calcium supplements are also important if you are not currently meeting your goals (1,000-1,200 mg/day) through food sources alone (~3 dairy servings per day). One of my favorite calcium supplements is Adora milk chocolate calcium! They taste AWESOME! They are like a treat after my meal and they provide 500 mg's of calcium and 100 IU of D. I get mine at Shaws, but check out www.adoracalcium.com for more information.

7-Day Goal: Feeling stressed out? Look at your schedule for today and tomorrow. Is there any time in the day where you could carve out some relaxation time? How about 5 minutes alone to simply take 5 deep breathes?!! Yup, that'll be a good start!! Over the next few days, before the major holiday rush sets in, take a few minutes to sit back, breathe deeply and relax.

~K
1. Askew EW. Environmental and physical stress and nutrient requirements. Am J Clin Nutr. 1995;61(Suppl):631S-637S.