Eat, Chill, Repeat: Welche Lebensmittel & Nährstoffe gegen Stress helfen

Are stressful situations, meetings, business trips, or worries keeping you busy again? Then your body releases more stress hormones like adrenaline and cortisol. These hormones put you on high alert: heart rate and blood sugar levels rise, and you become awake and efficient. For your ancestors, this "fight-or-flight mode" was important to escape dangers.

Today, however, stress has become a permanent state for many people. Chronic stress means that cortisol levels are permanently elevated – and that puts a strain on the psyche. You can counteract this, on the one hand, with relaxation and, on the other hand, by specifically using nutrition to reduce stress.

Chronic stress is not only a mental challenge, but can also unbalance metabolism and nutrient levels. This is because the stress hormone cortisol increases blood sugar, inhibits insulin, and thus triggers cravings.

That's why many people under stress turn to coffee and sweet or fatty snacks, which, while providing short-lived feelings of happiness and quick energy, contain hardly any vitamins. A rapid drop in energy quickly follows the sugar rush. In addition, strong fluctuations in blood sugar levels lead to fatigue, mood swings, and concentration problems, which can further exacerbate anxiety and tension.¹

By focusing on nutrient-rich foods such as fruits, vegetables, whole grains, nuts, and proteins, you provide your system with everything it needs to cope with stress and strengthen your stress resilience. Certain nutrients are particularly well-suited to mitigating the negative effects of stress. In the following, we will introduce you to the most important anti-stress nutrients and their effects.

Magnesium plays a central role in the relaxation of muscles and nerves. Studies show that magnesium can help regulate the body's physical stress response, for example, by reducing the production of the stress hormone cortisol.³ Less cortisol means you calm down faster and your body exits its state of alarm.

The brain also needs magnesium to produce the "happiness hormone" serotonin, which can promote calmness and good mood. Studies attribute a calming effect to magnesium, as it can help curb the overactivity of stress nerves.⁴

Under stress, your body uses a lot of magnesium, so you should rely on magnesium sources, such as⁵:

• green leafy vegetables
• nuts
• seeds
• whole grains
• bananas

Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, and folic acid are known as nerve vitamins. They are cofactors in countless metabolic reactions and essential for brain and nerve function. Under stress, the body ramps up many of these reactions, which increases the need for B vitamins. A deficiency can manifest itself through fatigue, concentration problems, and irritability, among other things.

Studies show that B vitamins can help manage stress better and strengthen the nervous system during strenuous periods. Regular intake is important, as the body does not store B vitamins well, with the exception of B12.⁶

Good sources of B vitamins include⁷:

• Whole grain products
• Legumes
• Green vegetables
• Nuts
• Animal products such as fish, eggs, and lean meat

If you've already looked into nutrients a bit, you'll know how versatile omega-3 fatty acids are. They are known for their anti-inflammatory effects and their importance for brain health. Stressed minds also benefit from omega-3: these fatty acids can cushion the increase in stress hormones and have a positive effect on mood.

One reason for this is that omega-3 fats are incorporated into the brain, where they influence signal transmission. They can promote flexible cell membranes and have a regulating effect on inflammatory processes, which are intensified during chronic stress. This makes omega-3 fatty acids important building blocks for a more stable mood.⁸, ⁹

To provide your body with sufficient omega-3 during stress, it's best to choose¹⁰

• Salmon
• Herring
• Mackerel
• Tuna
• Flaxseed
• Chia
• Walnuts
• Rapeseed oil

Learn everything about Omega 3 in the Longevity Magazine.

The adrenal glands are the body's stress hormone glands, so to speak. When under stress, cortisol is produced there, and for this, the body needs a lot of vitamin C. At the same time, more free radicals are formed under stress, which can damage your cells and your nervous system.

Antioxidants such as vitamin C, vitamin E, zinc, or selenium can help neutralize these free radicals and restore the body’s balance and even alleviate anxiety symptoms.¹¹

High in Vitamin C¹²:

• Citrus fruits
• Berries
• Kiwi
• Bell peppers
• Broccoli
• Cabbage

Nuts provide vitamin E, zinc, and selenium. Vitamin E is also found in almonds and vegetable oils.

Perhaps your craving for chocolate also increases with your stress level. This is not only due to the tempting sugar, but also to the tryptophan found in the cocoa in chocolate. Our brain uses this amino acid to produce serotonin, which can have a calming and mood-lifting effect.¹³

Foods rich in tryptophan can lift your mood and provide more inner peace. Important: For tryptophan to reach the brain, a small portion of carbohydrates helps: they promote insulin secretion, which causes tryptophan to be preferentially absorbed into the brain.

In addition to cocoa, protein-rich foods are key for tryptophan supply¹⁴:

• Poultry
• Eggs
• Dairy products
• Fish
• Oats
• Soy
• Nuts

You now know your most important allies in the fight against stress and which foods provide you with essential nutrients. To ensure you don't stress yourself out searching for recipes, we've put together a series of tips for comfort food that will relax you and give you strength for your daily tasks:

• You now know oats as a source of tryptophan. How about a warm porridge bowl with nuts for breakfast? That fills you up, gives you nerve strength, and keeps your blood sugar levels stable for a long time, so you don't crave sweets as quickly and get through the morning more relaxed.
• If you prefer savory, a whole-grain bread with cream cheese and salmon is a good anti-stress breakfast.
• At lunchtime, a green smoothie, a colorful salad with bell peppers and sunflower seeds, hummus with vegetable sticks, or a quinoa bowl can work wonders and promote your concentration and serenity for the rest of the workday.
• Skip the chocolate bar against the afternoon slump and treat yourself to a handful of nuts as brain food. This provides energy and calms the nerves. Or you can snack on a portion of yogurt with seasonal berries and thereby boost your antioxidant shield against stress.
• In cases of acute stress, sometimes only the heavy artillery helps. A piece of dark chocolate with at least 70 percent cocoa content or a banana with some nut butter will give you a quick natural energy boost and calm your nerves.
• Anyone who eats fish two to three times a week, such as salmon, herring, mackerel, etc., can react more calmly to stress in the long term. Vegetarian alternative: algae oil or flaxseed.¹⁵
• Legumes like lentils, chickpeas, or beans are small powerhouses and help the body stay in balance during stressful times. During the stressful pre-Christmas season, a lentil stew not only provides a pleasantly warm feeling in the stomach but also calms the nerves.
• Stress has a negative effect on gut flora. If stress tends to cause you stomach pain, fermented foods like kefir, sauerkraut, or kimchi are your salvation and can calm the stomach.¹⁶

Finally, we have a few practical tips so you can specifically harness the power of vitamins and nutrients to become more relaxed:

• Eat regularly: Don't skip meals, even if things are hectic. A stable blood sugar level prevents mood swings. Plan small snack breaks for nuts or fruit so that hunger doesn't catch you off guard.
• Evening rituals: Routines like a cup of herbal tea in the evening create a counterbalance to a stressful everyday life and can prepare you for restful sleep.
• Meal prep for stressful days: Do you already suspect that a stressful week is ahead? Then use your quiet Sunday to fill the fridge with snacks and meals – this way you won't be tempted to resort to unhealthy fast food due to lack of time.

For many, stress is part of everyday life. But it's not always possible to reduce it. To optimally support your body during stressful times, the right food choices are important.

So the motto is: Eat, Chill, Repeat. With a clever diet, you create a strong foundation to go through the day calmly. Start doing something good for your body today. Your nerves will thank you for it.

Read now: 7 tips to lower your cortisol

1. https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2025.1488023/full

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14. https://www.netdoktor.de/medikamente/tryptophan/

15. https://proveg.com/de/ernaehrung/naehrstoffe/omega-3-fettsaeuren/

16. Jain M, Anand A, Sharma N, Shamim MA, Enioutina EY. Effect of Probiotics Supplementation on Cortisol Levels: A Systematic Review and Meta-Analysis. Nutrients. 2024;16(20):3564. Published 2024 Oct 21. doi:10.3390/nu16203564