6 Calming Nutrients to Support you when Stressed or Anxious
Let’s be honest, being a mum these days is one of the most rewarding and demanding roles out there. Whether you're juggling school runs, toddler tantrums, packed lunches, or work meetings, your mind and body is under constant pressure. While stress is a normal part of modern motherhood, it doesn’t just affect your mood, it can impact your sleep, digestion, energy levels, ovulation and even your immune system (and I’m betting you don’t want to be even more susceptible to those daycare bugs going around!).
We often talk about stress in terms of anxiety, but the truth is that even without feeling anxious, your body still needs support. That’s where nutrition comes in.
Certain nutrients can help calm your nervous system, support your energy, support the adrenal glands (where cortisol, the stress hormone, is made) and reduce the physical wear and tear that stress causes. Slowing your day down can be a good place to start when it comes to reducing stress, but if that’s not possible for you, here’s how to nourish yourself with calming, stress-supportive foods instead of pushing through on caffeine and leftovers - helping you feel more grounded, more energised and better equipped to handle anything motherhood throws your way.
Your Powerful Nutritional Allies
1. Magnesium
Starting with magnesium as it’s the go to for relaxation and calm - magnesium is a crucial mineral that supports over 300 biochemical reactions in the body. It helps to induce muscle relaxation, sleep and stress regulation and plays a role in neurotransmitter production. When stressed, we burn through magnesium more quickly, in fact cortisol increases the amount of magnesium we lose in urine, and with less magnesium, we are less able to tolerates stress, further increasing cortisol levels in a vicious cycle. Increasing your intake through foods (and supplements if necessary) is important when going through a stressful time.
Why it helps:
Supports cortisol balance
Helps with muscle and nerve relaxation
Promotes restful sleep and energy metabolism
Best food sources:
Leafy greens (spinach, kale)
Pumpkin seeds, almonds
Dark chocolate (70%+)
Avocados
Black beans and lentils
Top tip: Add a handful of spinach, 20-30g pumpkin seeds and ¼ avocado to your salad to sneak in extra magnesium.
2. Vitamin C
When stress spikes, your body uses more vitamin C than usual - especially in your adrenal glands, which produce cortisol. Vitamin C is also important for immune health, which can suffer when stressed. It also helps with absorption of iron, which is important for making neurotransmitters (such as dopamine and serotonin) and overall brain function, further reducing symptoms of anxiety and depression.
Why it helps:
Strengthens immune function
Helps your body recover from physical and emotional stress
Acts as a powerful antioxidant to reduce inflammation
Helps the body better absorb iron
Best food sources:
Strawberries and other berries, such as blackcurrants and raspberries
Kiwi fruit, papaya, guava
Capsicum
Greens – kale, broccoli, bok choi, Brussels sprouts
Oranges and other citrus fruits
Parsley
Top tip: Start your day with a kale, strawberry and kiwi smoothie for a vitamin C-rich breakfast.
3. B Vitamins
The B-vitamin group, especially B2, B3, B6, B12 and folate, supports everything from brain function and metabolism to the production of neurotransmitters like serotonin and dopamine. They are essential for energy and an optimal stress-response. As B12 is found mainly in animal products, vegans and vegetarians should take a quality supplement to meet their daily B12 requirements and avoid deficiency.
Why they help:
Convert food into usable energy
Support mental clarity under stress
Help balance mood and combat fatigue
Best food sources:
Whole grains (quinoa, oats)
Eggs, chicken, fish
Leafy greens, legumes
Brown or wild rice
Nutritional yeast (if B12 fortified)
Top tip: For dinner or lunch, have some chicken or salmon alongside a quinoa and rice mix and some leafy greens for a B-vitamin boost.
4. Omega-3 Fatty Acids
An anti-inflammatory powerhouse! Chronic stress can increase inflammation throughout the body. Omega-3s, particularly EPA and DHA, help reduce this inflammation and promote overall resilience and brain function. EPA has anti-inflammatory qualities all over the body and DHA is known for promoting a healthy environment in the brain - impacting neurotransmitters, reducing inflammation and boosting brain function.
Why they help:
Reduce stress-induced inflammation
Support brain health and focus
Promote mood balance
Best food sources:
Fatty, oily fish (salmon, mackerel, sardines, anchovies, herring, trout, Pacific oysters)
Chia seeds, flaxseeds, walnuts, hemp seeds, edamame, seaweed – these plant-based omega-3 sources provide a source of alpha-linolenic acid (ALA) which is converted in the body to EPA and DHA, however this is not a very efficient process. If you do not eat oily fish, do not rely solely on plant-sources of omega-3 for EPA and DHA, instead opt for a quality algal oil supplement.
Algal oil (vegan-friendly) - this is where the oily fish obtain their EPA and DHA from so this way you are getting it straight from the source!
Top tip: Include grilled or baked salmon once or twice a week for a powerful omega-3 boost.
Bonus tip: try adding anti-inflammatory herbs and spices into your meals for the added taste and a nutritional boost – think turmeric, cinnamon, ginger, garlic, oregano and cayenne pepper.
5. L-Theanine
L-theanine is an amino acid found naturally in tea leaves from the Camellia sinensis plant. It can cross the blood-brain barrier and enter the brain, promoting a calm, alert state - perfect for managing stress without the fogginess of sedatives and caffeine spikes of coffee. Although tea does contain varying amounts of caffeine, it is generally less than coffee, so is more gentle on the body. As research on the effects of L-theanine is in its early stages, it is recommended you obtain this nutrient from green teas and matcha (see below), rather than supplements, unless under the direction of a health/nutrition professional.
Why it helps:
Encourages relaxation without drowsiness
Supports better focus under stress
May help lower physical stress symptoms
Best food sources:
Green tea, matcha, white tea, black tea, oolong - highest amounts found in green teas and matcha which are grown in the shade (along with some white teas) and so have higher levels of L-theanine than black and oolong tea.
Top tip: Enjoy a mid-afternoon green tea or matcha latte to stay centred and productive without the caffeine hit of coffee.
6. Protein
Stress can cause blood sugar fluctuations (as cortisol can spike blood sugar levels), leading to irritability and energy crashes. Balanced protein intake helps stabilise these swings and supports neurotransmitter production. Eating more protein also helps you to feel fuller, meaning you are less likely to reach for a sugary, carby snack which further drives those blood sugar fluctuations.
Why it helps:
Balances blood sugar and mood
Supports muscle recovery and adrenal function
Helps reduce cravings and fatigue
Best food sources:
Eggs, lean meats, fish
Tofu, tempeh
Legumes, quinoa, wholegrains
Greek yogurt, cottage cheese
Protein powders (as needed)
Top tip: Aim to include a palm-sized portion of protein in each meal for better stress and energy management.
Food Is Great, But It Isn’t Everything
While good nutrition lays the foundations for a resilient nervous system and stress-response, it cannot take the stressor away or help manage that extra cortisol once it is pinging around your body. That is where lifestyle comes in handy. See if you can incorporate any of the following into your day to help ground you:
Regular movement – such as going for a walk, yoga or even housework or a Pilates session online if you can’t leave the house while the kids are napping.
Get out in nature and really notice the colours, sounds and smells around you - get your kids involved if you have to take them with you.
Try walking barefoot on the grass to help connect with nature - again a good one to get the kids involved with too.
Start journalling - helps to process thoughts and emotions.
Do some deep-breathing exercises - longer exhales than inhales help to activate the ‘rest and digest’ nervous system.
Practice mindfulness everyday – whether it be noticing the feel and temperature of the water on your skin in the shower, focusing on your meals when you eat, going outside and really noticing what is going on around you or even playing a game with your kids – anything to make you concentrate on the present moment to give your brain a break from the stressful/anxious thoughts.
If you think it would be helpful, try talking to a psychologist or counsellor to help process your thoughts and feelings.
Final Thoughts
When you're constantly giving, your body needs support too.
The right foods do more than just get you through the day, they help your body recover from stress, balance your hormones and build long-term resilience. When you're constantly caring for and running after little people, along-side interrupted sleep, that kind of support is essential.
Including stress-supportive nutrients in your daily meals is a simple, sustainable way to nourish yourself, even when life feels overwhelming.
There isn’t one "magic" food that will reduce your stress levels, and lifestyle and stress-management strategies matter too - but small, positive nutrition choices can make a big difference in how you feel - physically, mentally, and emotionally.
Feeling stretched thin, chronically stressed or anxious?
Let’s create a dietary and lifestyle treatment plan that supports you - your energy, your mood, your specific needs as a mother. Click here to book a free discovery call and let’s take the first step together.