Feeling anxious, stressed, or spaced out? Your body might be missing more than sleep.
If you have been snapping more than usual, feeling foggy, or running on empty no matter how much coffee you drink, it might not just be in your head. Your body could be low in key nutrients that keep your mind steady, your mood balanced, and your energy flowing.
We often think anxiety lives only in our thoughts. But your body and mind are deeply connected. When you are under chronic stress, whether it is from sleepless nights, toddler meltdowns, work deadlines, or all of the above, your body taps into nutrient “reserves” to keep you going. Over time, those reserves can run low, leaving you feeling wired, tired, or on edge.
In this article, we will explore the link between nutrient depletion and anxiety, the signs to watch for, and gentle ways to start feeling like yourself again.
How Stress Drains Your Nutrient Stores
Every stressful moment, from an overflowing inbox to a 3 a.m. wake-up, signals your body to use up more vitamins and minerals. These nutrients help regulate your nervous system, keep your hormones in check, and maintain focus.
Without enough coming back in through food or supplements, your levels can dip low enough to affect your mood, clarity, and energy.
When nutrient stores drop, you might notice:
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More irritability or emotional sensitivity
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Feeling exhausted, even after a full night of sleep
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Trouble concentrating or staying present
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That frustrating “wired and tired” feeling, restless yet drained
Pair that with today’s often less-than-perfect diets (zero judgment here!), and it is no wonder so many of us feel depleted.
5 Key Nutrients That Support Mood and Clarity
Research shows certain nutrient deficiencies can show up as anxiety, brain fog, or low mood. Here are some of the most common:
Magnesium: The Anxiety Mineral
Helps regulate your nervous system and keep cortisol (your main stress hormone) in balance. Low levels can cause anxiety, tight muscles, restlessness, and insomnia.
Food sources: Leafy greens, pumpkin seeds, almonds, legumes, dark chocolate.
B Vitamins (B6, B12, Folate): The Mood Builders
Essential for producing serotonin and dopamine, the “feel-good” brain chemicals. Low levels can lead to fatigue, low mood, and mental fog.
Food sources: Eggs, salmon, chickpeas, leafy greens, beef, fortified cereals.
Iron: The Oxygen Carrier
Delivers oxygen to your brain and muscles. Low iron, especially during menstruation, can leave you tired, lightheaded, or short of breath, which can heighten anxiety.
Food sources: Red meat, lentils, spinach, quinoa, shellfish.
Choline: The Brain Aid
Supports memory, processing speed, and mood. People who eat little meat or eggs may be more at risk of deficiency, leading to mental fatigue or mood swings.
Food sources: Eggs yolks, chicken, salmon, Brussels sprouts, cauliflower.
Hydration and Electrolytes
Even mild dehydration can affect mood and focus. Caffeine and alcohol can strip electrolytes like potassium and magnesium, triggering irritability or jitteriness.
Tip: Swap one coffee for herbal tea or electrolyte water.
Could Low Nutrients Be Contributing to How You Feel?
If you are feeling:
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Low energy no matter how much you rest
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Foggy or scattered
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Shaky and drained at the same time
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Like even small decisions feel harder than they should
Replenishing your nutrient stores could be a gentle first step toward feeling better.
Simple Ways to Rebuild Your Nutrient Reserves
The good news is you don't have to overhaul your entire life to get better. Tiny, incremental changes can help support your body and brain getting back into balance.
1. Focus on nutrient-dense foods
Fill your plate with leafy greens, eggs, fatty fish, beans, nuts, and seeds. These are rich in magnesium, B vitamins, iron, and choline.
2. Supplement when needed
Even the best diet can fall short, especially during high-stress seasons that often come with motherhood. If getting everything you require from food alone is challenging, Everydae's Mama Support, and Mood formulas are designed to gently fill key nutrient gaps that stress often depletes.
3. Hydrate to nourish
Replace one daily coffee or soda with water, herbal tea, or an electrolyte drink. Good hydration supports energy, mood, and absorption of nutrients.
4. Support your gut
Your gut absorbs the nutrients you eat. Give it a boost with fermented foods like yogurt, kefir, or kimchi, or add a probiotic.
5. Protect your sleep
Even 30 minutes more rest can help your body replenish. Keep evenings calm and screens off at least an hour before bed.
6. Move gently
Walking, stretching, or dancing improves circulation and helps nutrients get where they are needed most.
Your Body Does So Much. It Deserves Support.
If you are feeling depleted, irritable, or just off, remember it is not a personal failing. Your body may simply be asking for replenishment.
Mama Support delivers magnesium, B vitamins, and choline to help busy moms restore what stress takes away. Mood offers gentle nutritional support for emotional steadiness and calm. Both fit easily into your daily routine so you can nourish your body, support your mind, and show up for your life feeling steadier and clearer.
