When you’re feeling overwhelmed & burned out, diet is one of the most important aspects of healing. Food can supply much-needed nutrients to the hormonal and nervous systems that are stuck in overdrive from chronic stress. Addressing the nutrient deficiencies that are rampant in burnout can help you get relief from your demotivating exhaustion.

When you are chronically stressed, your adrenal glands pump out large amounts of stress hormones: cortisol and adrenaline. This process is energetically and nutritionally expensive and requires a lot of nutrients for your body to manage the stressful situation.

Many people can feel an increase in energy and avoid morning and mid-afternoon tiredness when they simply get enough vitamins and minerals to run their bodies. After all, when your car needs more gas, you refill it. Same rules apply to your body. Fuel it well with nutritious food and it will run well for you. Proper nutrition also supports a healthy mood and can even lower perceptions of stress.

P.S. Need more info on the mechanisms of adrenal fatigue? Have your diet dialed in but still exhausted? Check out our article here.

Here are 5 foods that are chock full of the nutrients you need to get on track for adrenal health.

Cold Water Fatty Fish – Omega 3s

Sources of cold-water fatty fish omega 3s include salmon, trout, mackerel, herring, and sardines. These foods provide Omega 3 fatty acids which not only soothe feelings of anxiety, but also reduce inflammation and help to balance hormones.[1]

Leafy greens – Magnesium

We need Magnesium for hundreds of reactions in the body; it is crucial for energy production and is a key mineral in healthy mood and sleep[2]. Leafy greens are your best source of Magnesium, so load up on your spinach, kale and chard!

Peppers and strawberries – Vitamin C

Vitamin C intake is associated with decreased stress and anxiety levels as well as contributing to healthy cortisol production.[3] While everyone thinks that oranges are high in Vitamin C, bell peppers are actually much higher in this vitamin than oranges. If you do want fruit, strawberries are also a good source of Vitamin C.

Meat and Poultry - Zinc

Zinc deficiency is associated with adrenal dysfunction as insufficient zinc increases cortisol levels; therefore, getting enough zinc from your diet can reduce stress and improve immune function.[4] For the carnivores out there, good news: red meat and poultry products are high in zinc.

Eggs - B Vitamins

B vitamins are your best friends for energy, mood and conquering stress.[5] Since there are multiple B vitamins, you can get different Bs from different foods such as eggs, whole grains, liver, lentils, leafy veggies, and more.

When making any dietary changes, start small. Focus on one meal at a time and make some additions to your meals to super-charge their nutrient content. If you feel stuck, consult a diet expert who is familiar with burnout to give you some guidance in eating your way to a healthier you.

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[1] Watanabe N, Furukawa TA, Horikoshi M, et al. A mindfulness-based stress management program and treatment with omega-3 fatty acids to maintain a healthy mental state in hospital nurses (Happy Nurse Project): study protocol for a randomized controlled trial. Trials. 2015;16:36. Published 2015 Jan 31. doi:10.1186/s13063-015-0554-z

[2] Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429

[3] de Oliveira IJ, de Souza VV, Motta V, Da-Silva SL. Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial.Pak J Biol Sci. 2015 Jan;18(1):11-8. PubMed PMID: 26353411.

[4] Takeda A, Tamano H, Nishio R, Murakami T. Behavioral Abnormality Induced by Enhanced Hypothalamo-Pituitary-Adrenocortical Axis Activity under Dietary Zinc Deficiency and Its Usefulness as a Model. Int J Mol Sci. 2016;17(7):1149. Published 2016 Jul 16. doi:10.3390/ijms17071149

[5] Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA. The effect of 90 day administration of a high dose vitamin B-complex on work stress.Hum Psychopharmacol. 2011 Oct;26(7):470-6. doi: 10.1002/hup.1229. Epub 2011 Sep 8. PubMed PMID: 21905094.