These foods help reduce stress hormones and restore energy

Nutrition plays a far greater role in the development and progression of burnout than many people realize. The body functions like a finely tuned clockwork and relies on a regular supply of vitamins, minerals, and phytochemicals. If these essential building blocks are lacking, the system becomes unbalanced: Stress levels rise, recovery slows, and performance noticeably decreases.

Typical symptoms of burnout—from persistent exhaustion to concentration problems and lack of motivation—can not only be exacerbated by a nutrient deficiency, but in some cases can even be triggered. Conversely, a balanced diet can positively influence the course of burnout. A good supply of nutrients provides the body with the foundation to better process stress and recover more quickly.

This makes it clear: A varied, nutrient-rich diet is not only a preventative protective factor, but also a valuable component in supporting burnout. It creates the conditions for body and mind to remain more resilient – ​​especially when stress is particularly great.

Yasmin Flohr is a certified nutritionist and fitness trainer. "No more crash diets" is the motto of her holistic nutrition counseling service, Balancecode , which she offers online and in-person at her practice in Frankfurt am Main. As a lipedema sufferer, she also supports women with the condition in finding a suitable diet.

To support the body during times of physical and mental stress, a targeted supply of specific nutrients is needed. B vitamins – especially B6, B9, and B12 – are particularly important. They are essential for cellular energy metabolism and are also involved in the production of important neurotransmitters such as serotonin and dopamine, which significantly influence mood and drive. A deficiency not only weakens stress resistance but can also disrupt mental balance.

Magnesium is equally essential: It relaxes muscles, regulates the nervous system, and supports recovery after exertion. Omega-3 fatty acids also make a valuable contribution by reducing inflammation and strengthening brain function—an important factor for mental stability.

Minerals such as zinc and iron also play an important role during stressful times. While zinc stabilizes the immune system and thus strengthens the body's defenses, iron ensures smooth oxygen transport in the blood – a foundation for energy and performance. This interaction is complemented by vitamin D, which not only supports bone health but also regulates the immune system and has a positive effect on mood.

Research clearly shows that nutrient intake is closely linked to mental resilience. Especially in chronically stressed, otherwise healthy individuals, it has been shown that compensating for deficiencies can lead to noticeable improvements. These results illustrate that mental exhaustion is not necessarily exclusively attributable to mental illness—physical factors such as inadequate nutrient intake often also play a significant role.

Yet this connection is often overlooked in everyday life. People with symptoms of exhaustion are quickly labeled as mentally ill without a more in-depth examination of their nutritional status. A careful review could provide clarity in many cases – and pave the way for targeted measures that sustainably improve well-being .

The connection between the gut and brain, also known as the gut-brain axis, impressively demonstrates how closely physical and mental health are intertwined. At the center of this relationship is the gut microbiome—the trillions of bacteria that colonize our gut. These microorganisms are by no means passive companions: They produce neurotransmitters like serotonin and dopamine, which act directly on the nervous system and can influence our mood, energy levels, and even our social behavior.

However, if this delicate balance is disrupted—for example, due to persistent stress, medication, or an unbalanced diet—the consequences can also be felt psychologically. Exhaustion, listlessness, or depressive moods are common side effects. Conversely, a stable, diverse microbiome acts like an internal protective shield: It not only strengthens digestion and metabolism but also contributes to promoting emotional balance and resilience in everyday life.

The good news: You can do a lot yourself to support this balance. A varied, fiber-rich diet provides the important "fuel" for beneficial gut bacteria, while conscious consumption of sugar and highly processed foods prevents this sensitive system from becoming unbalanced. Additionally, probiotic foods like natural yogurt, kefir, fresh sauerkraut, or kimchi enrich the microbiome with live microorganisms. Nourishing and strengthening the gut in this way has effects far beyond digestion – on energy levels, inner calm, and the ability to cope with stress more calmly.

A balanced diet plays a key role in strengthening the nervous system and better managing stress. A diverse selection of fruits and vegetables is particularly valuable, as they provide the body with essential vitamins, minerals, antioxidants, and phytochemicals. The goal should be to include around 30 different types of vegetables, fruits, and herbs over the course of a week. The more colorful the plate, the better: Green leafy vegetables, cabbage, red onions, fresh herbs, and berries are rich in protective compounds and particularly support the nervous system.

In addition, whole-grain products, oatmeal, lentils, and other legumes, as well as nuts, provide important B vitamins, magnesium, vegetable protein, and trace elements. All of these nutrients act like little helpers that nourish the nerve pathways and increase stress resistance. Fatty fish like salmon also makes a significant contribution: its omega-3 fatty acids are considered a proven support for brain and nerve health.

Animal products such as meat, eggs, and dairy products complete the picture, as they provide vitamin B12, zinc, and iron—substances essential for the functioning of the nervous system. Vegetarians or vegans should check these levels regularly and supplement as needed to prevent deficiencies. A varied, consciously chosen diet thus creates a strong foundation that not only strengthens physical resistance but also mental resilience in stressful times.

In stressful times, many people instinctively reach for sugar, caffeine, or highly processed snacks. At first glance, these seem to offer a quick fix because they provide short-term energy or wake-up calls. But these very effects are reversed in the long run. Sugar and simple carbohydrates cause blood sugar levels to rise rapidly—and fall just as quickly. This leads to a typical energy slump, which is often compensated for with further unhealthy choices.

Caffeine, consumed in moderation, can also improve concentration. However, if consumed in excess, levels of stress hormones in the body rise, while sleep quality suffers. Added to this are highly processed snacks, which, while convenient and tempting, usually contain few nutrients and many additives. Over time, these put additional strain on the body and deprive it of the very building blocks it urgently needs for energy production and regeneration during stressful times.

This can easily lead to a downward spiral: The body becomes more tired, sleep becomes more restless, and the desire for more fast but unhealthy foods increases. Instead, consciously choosing nutrient-rich alternatives like whole grain products, healthy fats, or fresh fruit gives the body what it really needs—stable energy, valuable nutrients, and support for better stress management.

This article is from the EXPERTS Circle – a network of select experts with in-depth knowledge and many years of experience. The content is based on individual assessments and is aligned with the current state of science and practice.