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Evidence Based

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The Top 4 Stress Vitamins You Need When You’re Depleted

Written by Dr. Michael Ruscio, DC on September 4, 2025

Written by Dr. Michael Ruscio, DC on September 4, 2025 — Reviewed by Hilary Watts

• B Vitamins|
• Vitamin C|
• Vitamin D|
• Vitamin E|
• Beyond Vitamins: Other Nutrients for Stress Relief|
• Diet|

We all know that stress takes a toll on the body—but what many people don’t realize is that stress can also change your nutrient levels. When you’re under pressure, your body may burn through more vitamins and minerals, absorb fewer nutrients from food, or shift them around in ways that leave you feeling depleted. 

Feeling stressed all the time can even lead to higher inflammation in the body—something that can increase disease and speed up aging 1. Over time, these changes can affect your mood, energy, and sleep, and even your resilience to future stress. 

That’s why eating a nutrient-dense diet every day—and supplementing strategically when needed—can be such a powerful way to support your body and mind during stressful times. Let’s look at some of the most studied stress vitamins and nutrients.

B Vitamins: Energy and Mood Support

B vitamins are essential for turning food into energy, supporting DNA and RNA synthesis, making neurotransmitters, and maintaining healthy nerve and cellular function 2. B vitamins play an important role in regulating your stress response.

• A meta-analysis (careful study of 16 trials) found that taking at least three B vitamins for four or more weeks can modestly improve stress—especially in people with poor nutrition or low mood 3.
• Vitamins B6, B9 (folate), and B12 are particularly important for mood regulation, but B vitamins tend to work best as a team. That’s why a B complex supplement is often a smarter choice than taking single B vitamins 3.
• Pairing B6 with magnesium may also reduce premenstrual anxiety 4.
• Foods rich in B vitamins include lean meat, fish, shellfish, beef liver, leafy greens, whole grains, and peanuts. 

If you’re feeling run down, a high-quality B complex may give your stress response a lift.

Vitamin C: Stress Hormone Balancer

Vitamin C helps your body heal and repair tissues, protects cells from damage, supports immunity, improves iron absorption, and makes key molecules for energy and brain function 5. It can also play a role in calming your body’s stress hormones.

• In one randomized controlled trial, women with chronically high cortisol saw significant reductions in stress hormones after supplementing with 1000 mg/day of vitamin C for two months 6.
• A systematic (methodical) review of studies showed that higher-dose vitamin C may also help lower stress-related blood pressure and calm anxiety 4.
• Foods rich in vitamin C include strawberries, bell peppers, hot peppers, lemon, orange, grapefruit, broccoli, kiwifruit, and tomatoes. 

Bottom line: A steady supply of vitamin C-rich foods (plus supplements if needed) may help buffer your stress response.

Support your stress response with Vitamin C.

Vitamin D: Resilience Booster

Vitamin D helps your body absorb calcium and phosphate to keep bones strong and healthy, and it also supports your immune system, muscles, and cell function 7. Vitamin D may also affect the HPA axis—the system that manages stress 8.

• A huge body of research shows vitamin D can lower markers of inflammation and oxidative stress—meaning it helps protect the body’s cells from damage caused by inflammation 9.
• Supplementation can improve mood, especially for people with a vitamin D deficiency and in adults under 50 10.
• Vitamin D is found in some foods, like oily fish and egg yolks. Practicing safe sun exposure is one of the best ways to naturally raise your vitamin D. 

Bottom line: Around 20% of people in the U.S. are low in vitamin D 11—if that includes you, correcting that deficiency can improve your mood and support your body during stressful times.

Keep your levels optimized with Vitamin D with K.

Vitamin E: Antioxidant Stress Support

Vitamin E mainly protects cells from damage, supports the immune system, helps regulate cell activity, and keeps blood vessels healthy. Vitamin E is made up of compounds called tocopherols and tocotrienols—both help protect your body 12.

• A 6-month randomized controlled trial in older adults found that tocotrienol-enriched drinks improved psychological well-being and reduced inflammation 13.
• A meta-analysis suggested that vitamin E—alone or combined with omega-3 fatty acids—may improve mood in people with depression, though its impact on anxiety is less clear 14.
• Great food sources of vitamin E include almonds, sunflower seeds, wheat germ, hazelnuts, peanuts, spinach, and broccoli. 

Bottom line: Vitamin E may be most helpful when inflammation is high, and it may work even better when combined with omega-3s.

Beyond Vitamins: Other Nutrients for Stress Relief 

These hidden helpers often don’t get as much attention as the big-name vitamins—but they can make a big difference for stress relief. Here’s what they do in the body and why they matter when life feels overwhelming.

Magnesium

Magnesium is involved in hundreds of processes in the body, including energy production, muscle and nerve function, blood sugar and blood pressure control, bone health, and normal heart rhythm 15. Low magnesium may be related to depression 16 and low sleep quality 17, and can increase muscle soreness or tension 18. 

• Research shows that supplementing with magnesium can improve mood, reduce anxiety, and even enhance quality of life in stressed adults 19. 
• Pairing magnesium with vitamin B6 seems to boost its calming effects, especially for PMS-related stress 4.
• Foods rich in magnesium include black, lima, navy, and pinto beans, pumpkin seeds, peanut butter, spinach, kale, collards, and potatoes.

Replenish your stores with Magnesium Select.

Zinc

Zinc is essential for immune defense, wound healing, growth and development, and the production of proteins, DNA, and enzymes that keep cells functioning 20. Not getting enough zinc may lead to increased inflammation and affect mental health 21. 

• People with anxiety often have lower zinc levels 22. 
• Supplementing with zinc can ease PMS-related symptoms like cramps, anxiety, and headaches 23 24.  
• Foods with a lot of zinc include oysters and other shellfish, red meat, chicken, eggs, beans, cashews, pumpkin seeds, whole grains, and dairy products.

Omega-3 Fatty Acids

Omega-3s help build healthy cell membranes (especially in the brain, eyes, and sperm), supply energy, and make signaling molecules that support heart, immune, and inflammatory balance 5. Because stress can increase inflammation, omega-3s may help buffer its negative effects. 

• Taking an omega-3 supplement, especially for at least 2–3 months, can help reduce feelings of stress and anxiety, according to the results of a systematic review 4. 
• They may not be as helpful for depression or low mood related to stress 25.
• Foods high in omega-3s include oily fish (salmon, sardines, anchovies), flaxseeds, chia seeds, walnuts, and soybeans.

Try EPA/DHA HP Select for clinical-grade omega-3 support.

Probiotics

The gut microbiome helps break down food, process medications, keep harmful microbes in check, maintain a healthy gut lining, and support the immune system 26. Your gut and brain are constantly talking to each other, so when stress disrupts gut health, it can worsen anxiety, and vice versa. Probiotics are live “good” bacteria that can support the gut microbiome and the brain. 

• Certain probiotics—especially Lactobacillus and Bifidobacterium strains—can lower perceived stress and mild anxiety, likely by supporting a healthier gut-brain axis 27 28.
• Probiotics are abundant in fermented foods like sauerkraut, yogurt, kefir, some cheeses, kimchi, tempeh, and kombucha.

Restore balance with our Triple Therapy Probiotic Powder Sticks.

The Best “Stress Vitamin”? A Nutrient-Dense Diet

Supplements can help fill gaps, but your diet is the real foundation of stress resilience. Every day, your body uses vitamins and minerals to make neurotransmitters, regulate hormones, and repair stress-related damage from inflammation and oxidative stress. If your diet is lacking, it’s almost impossible to keep up.

Research consistently shows that people who eat more fruits, vegetables, and whole foods report better mood, less anxiety, and greater overall well-being 29. On the flip side, a diet high in ultra-processed foods and refined carbs is strongly linked to higher stress, anxiety, and even depression 30.

That’s because a nutrient-dense diet 31:

• Provides the raw materials (like B vitamins, magnesium, and zinc) needed to regulate the stress response.
• Supports a healthy gut microbiome, which directly influences mood and stress resilience.
• Balances blood sugar and energy, preventing the highs and lows that make stress feel worse.

Dietary Approaches to Support Stress Resilience

There’s no single “anti-stress diet,” but studies—and our work in the clinic—have shown several nutrient-dense eating patterns that can help people feel calmer, more energetic, and more resilient.

Mediterranean Diet—The Gold Standard for Everyday Resilience

Rich in vegetables, fruits, fish, legumes, lean protein, nuts, and olive oil, this way of eating provides abundant antioxidants, healthy fats, and micronutrients that can lower inflammation and improve mood 32.

Learn more: Why the Mediterranean Diet Is So Good for Your Health

Paleo Diet—Nutrient-Dense and Anti-Inflammatory

A Paleo diet focuses on whole foods like meat, fish, vegetables, fruit, nuts, and seeds, while avoiding processed foods and grains. It’s naturally high in vitamins, minerals, and healthy fats, making it an excellent base for stress resilience 33.

Download: Paleo Diet Guide

Low FODMAP Diet—Relief for Stress-Triggered Digestive Issues

For those with irritable bowel syndrome (IBS) or gut symptoms that flare during stress, a low FODMAP approach can reduce bloating, pain, discomfort, anxiety, and depression 34. Improving gut health often means improving mental health, thanks to the gut-brain connection.

Download: Low FODMAP Diet Guide

Another Therapeutic Approach

Depending on your individual needs, an elemental diet can also play a role in reducing internal stressors like inflammation and imbalanced gut microbes 35. 

A short-term elemental diet can help you reset your gut if it’s been off for a bit. And, when you reintroduce foods, you can identify food sensitivities or intolerances that may be causing symptoms—including feeling stressed or anxious and having brain fog. 

Learn more: A Gut Reset Protocol for Rapid Symptom Relief

Final Thoughts: When Stress Feels Like Too Much

Supplements can make a meaningful difference when stress runs high, but if you’re struggling with ongoing anxiety, low mood, or exhaustion, it’s worth getting to the root cause of your symptoms. At the Ruscio Institute for Functional Medicine, we specialize in helping patients restore balance—from gut health to hormones to nervous system resilience.

If stress is taking over your health, we’d love to help. Learn more about working with our clinic.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.