Stressed? Take 5—supplements, that is: feeling the pressure lately? So is your body! here's a simple, inexpensive way to shore up your defenses against stress

Better Nutrition, Nov, 2006 by Vera Tweed

"There's always going to be stress," says Ellen Cutler, DC, founder of BioSet Clinic and Institute in Mill Valley, CA, "but it doesn't have to rain your life." If you maintain a strong, healthy body, you're much better equipped to deal with whatever circumstances arise. And that means eating right, digesting your food properly and getting regular exercise.

Cortisol and adrenaline, the "fight-or-flight" hormones designed to help us deal with danger, kick in when we're stressed. In an attempt to utilize all the body's resources to deal with the "danger" (lions and tigers long ago, rush-hour traffic today), these hormones inhibit the production of digestive juices and deplete essential nutrients--just when we need all the nutritional support we can get.

A simple way to shore up against this vicious circle, says Cutler, is to take five supplements to replenish key substances in the body that are affected by stress: vitamin C, B complex, calcium, magnesium and digestive enzymes. These work together to counteract the overload that difficult situations put on our bodies.

Vitamin C: 1

When the adrenal glands overproduce cortisol and adrenaline in response to stress, the glands eventually become exhausted--and you feel the same way. Cravings for sweet or salty snacks, or for coffee or other stimulant beverages, may be a side effect.

"Adrenals respond to vitamin C," says Cutler. In essence, the vitamin feeds these glands and enables them to function more optimally despite extra demands.

B complex: 2

"A B vitamin deficiency makes you less able to deal with stress," says Cutler. Also, sugar, which we're more likely to reach for under stress, depletes the B vitamins.

Vitamin B 1 (thiamine) supports immunity, which helps the body tolerate stress. But all the B complex vitamins are essential for metabolizing carbohydrates, proteins and fats. The B vitamins also help maintain muscle tone in the digestive tract and keep the nervous system functioning well.

Calcium and magnesium: 3&4

"Elevated levels of cortisol deplete calcium and magnesium," says Cutler; a lack of these minerals can accentuate the symptoms of stress. Anxiety is one of the manifestations of calcium deficiency, and we need magnesium to regulate levels of calcium and to produce energy.

Digestive enzymes: 5

"Stress impacts absorption of nutrients," says Cutler, and digestive enzymes aid that process. She recommends eating raw organic foods when possible, because heat can destroy the natural enzymes in food. Cutler also suggests taking digestive enzymes as a supplement. "They break down food so that nutrients can be delivered to cells, and they're anti-inflammatory," says Cutler. Different enzymes target different types of food, so it's important to take a combination.

Also, chewing food well, rather than wolfing it, allows our salivary enzymes to begin the digestive process, instead of placing the entire burden on your stomach.

A to B CALM FREEZE DRIED INSTANT CALCIUM MAGNESIUM DRINK can be mixed with tea, juice or water. It is also said to help relieve leg cramps.

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ENZYMEDICA DIGEST GOLD has ... a range of enzymes to aid fat, protein, carb and fiber digestion.

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RAINBOW LIGHT COMPLETE B-COMPLEX (food based) also contains vitamin C plus minerals, amino acids and EFAs.

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SOLGAR ULTIMATE B C COMPLEX STRESS FORMULA is suitable for vegetarians and is sugar-, salt- and starch-free.

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BLUEBONNET STRESS B-COMPLEX comes in vegetable capsules and contains additional pantothenic acid and B12.

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SHOPPING GUIDE

Anti-stress Formula--Quick Reference for Dosages

Vitamin C                    1000-2000mg daily

B complex                    50-100mg of the main B vitamins
                             and 50-200mcg of B12 daily

Calcium                      1000mg daily (1200mg after age 50)

Magnesium                    400mg daily (600mg after age 50)

Digestive enzyme formula     Take no more than 10 minutes before meals;
(with a combination of       follow directions on the label for specific
digestive enzymes)           dosage guidelines