Diet and Stress: Magnesium, Omega-3s, and Plate Guidelines
What diet can, and cannot, do about stress
Stress has become a daily reality for many of us. We read everywhere that certain foods are "anti-stress." Let's be clear from the outset: no such claim is authorized in Europe, and we will not make any. What we can describe, however, is what these foods actually contain, and the nutrients the body needs daily.
IO.GENIX
IO Genix Magnesium Bisglycinate - Optimal Absorption Albion®
IO Genix Magnesium Bisglycinate is a magnesium food supplement in vegetable capsules, pairing the mineral with vitamin B6. The magnesium is supplied as the bisglycinate —...
Why food is part of the conversation
Chronic stress affects not only mood but also sleep, concentration, and even immunity. Several nutrients are involved in the normal functioning of the nervous system: magnesium, vitamins B1, B6, B9, and B12. These are the only authorized claims, and they relate to normal functioning, not improvement.
IO.GENIX
IO Genix Super Omega 3 Luxury - Omega 3 Premium Ratio EPA/DHA
IO Genix Super Omega 3 Luxury is a concentrated fish oil in softgel capsules. One 1.42 g softgel provides 1,000 mg of fish oil, of which...
Is there a "natural anti-stress" food?
The best natural anti-stress food does not exist: no such claim is authorized in Europe, and the phrase is a commercial shortcut. What we can say, however, is that certain foods are rich in magnesium, omega-3s, and tryptophan, three nutrients the body needs daily.
Two plants systematically appear on shelves: we have dedicated an article to KSM-66 ashwagandha extract and another to shilajit and fulvic acid, detailing what studies have actually measured and what regulations prohibit us from saying.
Foods to prioritize
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Dark chocolate: source of magnesium.
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Almonds and nuts: source of magnesium and unsaturated fatty acids.
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Spinach: rich in folate (vitamin B9), which contributes to normal psychological functions.
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Fatty fish: primary dietary source of EPA and DHA.
These same nutrients are also available as supplements on KISS NUTRITION, when diet alone is not enough to cover needs.
Which food to calm nerves?
Three often-cited foods, and what they actually contain:
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Banana: rich in vitamin B6 and tryptophan, the amino acid precursor of serotonin.
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Pumpkin seeds: rich in zinc, which contributes to normal cognitive function.
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Green tea: contains L-theanine, an amino acid studied for its interaction with caffeine.
These foods are easy to incorporate into your daily life, and that's already a lot: regular meals are more important than any single food.
NUTRITING
Nutriting nuAshwagandha KSM-66 - Ashwagandha Anti-Stress Bio 5% Withanolides
Nutriting nuAshwagandha is an organic ashwagandha root extract in vegetable capsules. One capsule provides 300 mg of KSM-66® extract, standardised to 5% withanolides, i.e. 15 mg...
What vitamins for stress?
Here are the vitamins for which authorized claims relate to the nervous system and psychological functions:
Magnesium and B vitamins are also available as supplements: our magnesium and B vitamin sections feature the best-tolerated forms. For fat-soluble vitamins, see why combine vitamins A, D, and K2.
Relevant vitamins
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Vitamins B1, B6, B9, and B12: contribute to the normal functioning of the nervous system. You can find them in our B vitamin section, as capsules or complexes.
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Vitamin C: contributes to the normal functioning of the nervous system.
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Vitamin D: a deficiency is common in winter in our latitudes and is confirmed by a blood test. Our vitamin D section.
You will find them in fruits, vegetables, whole grains... but also, if your intake is insufficient, in supplements available on KISS NUTRITION.
What to remember about diet and stress
Adopting an anti-stress diet does not exist in the regulatory sense. What does exist, however, is sufficient intake of magnesium, B vitamins, and omega-3s, regular meals, and adequate sleep. It's less spectacular, and much more solid.
The content of your plate matters more than any capsule: our quantity guidelines are gathered in our article on balanced quantities.
If your intake is insufficient, the micronutrition section is here: KISS NUTRITION.
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