Vitamins and Minerals

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Vitamins are a group of chemically unrelated, organic nutrients that are essential in small quantities for normal metabolism, growth, and physical wellbeing. These nutrients must be obtained through diet, since they are not synthesized in the body. In general, all the vitamins required by the average person can be obtained from a natural, well-balanced diet. However, stress increases cellular activity, which leads to increased nutrient usage, and under chronic stress certain vitamin deficiencies may occur.

The following vitamins and supplements are available from most chemists and health shops. For more information contact your doctor, local health shop, pharmacist or alternative health practitioner.

Vitamin C

Vitamin C deficiency is a common problem caused by stress, which hampers the body's ability to create and absorb the vitamin. Vitamin C deficiency has been linked to a range of illnesses and disorders, including scurvy, lethargy and fatigue, a weakened immune system and degenerative diseases such as arthritis and arteriosclerosis. Alcohol and cigarettes are also thought to inhibit the action of vitamin C. Foods rich in vitamin C include fresh fruit and vegetables.

Vitamin B6

Vitamin B6 is essential to the health of the nervous system. It is important in maintaining a healthy immune system, and there is evidence that B6 plays a role in limiting the growth of certain tumours and skin cancers. B6 relieves a wide variety of PMS symptoms, such as breast tenderness, weight gain (water retention) and irritability.

This very important vitamin has also been shown to be helpful in reducing or eliminating symptoms of nervous tremors and epileptic seizures. A lack of B6 can lead to physical and mental exhaustion, and has been linked to anaemia. Supplements of vitamin B& are recommended when under stress, for morning sickness during pregnancy, and for anxiety. Foods rich in vitamin B6 are fish, fresh vegetables, pulses and whole grain cereals.

Vitamin B12

Vitamin B12 is vital for blood formation and a healthy nervous system. Living with persistent and unmanaged stress can and will eventually result in symptoms of physical deterioration and mental and emotional breakdown. B12 helps you to fight disease, recover more quickly from viral infections and helps to restore a sluggish appetite. Foods rich in B12 are red meats, fish and dairy products.

Vitamin B5(pantothenic acid)

Pantothenic acid is essential for the proper functioning of the adrenal glands, the health of which is so important to the management of stress. Most experts agree that pantothenic acid supplements are recommended to help to alleviate the symptoms of chronic stress.

Selenium

This trace element is essential for normal growth and development. It acts as an anti-oxidant, an anti-polluting agent and helps to strengthen the immune system. Research indicates a possible a link between heart disease and selenium deficiency. Nutritionists advise that selenium supplements are best taken together with vitamin E.

Iron

Iron deficiency leads to tiredness and exhaustion, anaemia and moods of depression. A deficiency in iron can result from vitamin C deficiency, which limits the absorption of iron in the body. Symptoms of iron deficiency include brittle nails, paleness and mouth ulcers. Foods rich in iron include pulses, grains, fish, poultry, meat, spinach, potatoes and peas.

Zinc

Zinc deficiency is a common sign of stress, and can cause stomach problems, a breakdown of the immune system, poor healing, low appetite and fatigue. Foods rich in zinc include seafood, dairy products, meat, ginger root and soya beans.

Iodine

The body's supply of iodine is dependent on a healthy thyroid gland, which determines the metabolic rate of the body-so a deficiency can cause exhaustion, whilst iodine supplements have a stimulant effect. Foods rich in iodine include seafoods, spinach and green peppers.

Calcium

Calcium is essential for healthy bones, joints, teeth, nerves, muscles and for efficient blood clotting. Foods rich in calcium include dairy products, pulses, apples and cabbage. Some foods, such as bread and milk, have added calcium and are advertised as calcium-fortified.