When we experience stress, our body has to work harder and this sets off a chain reaction in our body. The brain's stress response system, known as the HPA axis, triggers the release of cortisol (often known as the stress hormone) and other stress hormones, which in turn drive inflammation and cause the body to produce higher levels of reactive oxygen species (ROS), unstable molecules that, in excess, damage cells and tissues.
At the same time, stress increases the body's metabolic rate and oxygen consumption, essentially our body is working harder and faster. This generates even more ROS, and the organ most affected by this is the brain, which has exceptionally high energy demands and is particularly sensitive to oxidative damage.
Under normal circumstances, the body keeps ROS in check using its own antioxidant defences, we can think of these as internal scavengers that neutralise harmful free radicals before they cause damage. But chronic, prolonged stress gradually erodes this defence system, leaving the body less equipped to protect itself and more exposed to the damaging effects of oxidative stress.
The impact isn't just theoretical. Research shows that people experiencing chronic stress have measurably higher levels of oxidative damage markers in the blood, including compounds called F2-isoprostanes, providing hard biological evidence of the physical toll that ongoing stress takes on the body, quite apart from how it makes us feel emotionally.
All of this increases the demand for certain B vitamins which play key roles in energy production and keeping your nervous system functioning well. Ideally, our diet is supplying enough to meet that increased demand, however when stress-related factors like poor digestion, disrupted eating habits, or increased alcohol intake are compromising absorption our body can start running low.
However, it's not as simple as stress automatically deplete B vitamins in every person. The risk depends on a number of factors for example how long the stress has been going on, how severe it is, what our diet looks like, and how well our body absorbs nutrients in the first place. A short-term stressful period in someone eating a varied, nutrient-rich diet is very different from months of chronic stress combined with irregular meals and poor gut health.
When we are going through a prolonged or particularly demanding period, whether that's work, a health challenge, emotional stress, or simply burning the candle at both ends, it is worth considering our B vitamin intake. Some simple steps include:
Eat regularly and well — B vitamins are found in wholegrains, eggs, meat, fish, leafy greens, legumes, and nutritional yeast
Watching our alcohol intake — alcohol is one of the most significant depletors of B vitamins, especially B1 and folate
You may want to consider a good quality B complex — particularly if your diet is restricted or stress has been ongoing for a while. I recommend the brands Biocare or Viridian.
You could get your levels checked — if you're experiencing persistent fatigue, brain fog, low mood, or poor stress resilience, it's worth asking your GP or nutritional therapist to test your B vitamin status
Stress is unavoidable at times, and our body is built to deal with it very well however it can have an adverse effect on your body if you don't have the tools to manage and deal with stress in your everyday life. Supporting ourselves by considering our diet is one of the most practical things we can do to maintain our resilience when life busy and the pressure heats up.
Always consult a qualified healthcare professional before making significant changes to your diet or supplement routine.
References:
Clénin, G. (2017). The treatment of iron deficiency without anaemia (in otherwise healthy persons). Swiss Medical Weekly, 147(2324), w14434. https://doi.org/10.4414/smw.2017.14434
Nikolaïdis, P. T., Veniamakis, E., Rosemann, T., & Knechtle, B. (2018). Nutrition in Ultra-Endurance: State of the Art. Nutrients, 10(12), 1995. https://doi.org/10.3390/nu10121995
Peterson, C. T., Rodionov, D. A., Osterman, A. L., & Peterson, S. N. (2020). B Vitamins and Their Role in Immune Regulation and Cancer. Nutrients, 12(11), 3380. https://doi.org/10.3390/nu12113380
Ryterská, K., Kordek, A., & Załęska, P. (2021). Has Menstruation Disappeared? Functional Hypothalamic Amenorrhea—What Is This Story about? Nutrients, 13(8), 2827. https://doi.org/10.3390/nu13082827