Food-based support for stress, burnout, and emotional resilience

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If you’ve felt wired, tired, emotional, or like you’re clinging to control with no capacity left…
your nervous system might be waving a white flag.

And while breathwork, rest and boundaries are powerful (and necessary), what you eat also plays a huge role in nervous system resilience.

Here are 10 key nutrients your frazzled system might be crying out for – and how to get more of them from food.

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🥚 1. Protein (Amino Acids)

Think: building blocks of your nervous system.
Amino acids from protein help build neurotransmitters like dopamine, serotonin and GABA — all vital for mood and regulation.
Found in: eggs, chicken, turkey, lentils, salmon, Greek yoghurt, protein powder.
☀️ Prioritise 25–30g at breakfast for best results.

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🧂 2. Magnesium

Known as “nature’s tranquilliser.” It helps calm the body, regulate the stress response, and support quality sleep.
Found in: leafy greens, pumpkin seeds, dark chocolate, almonds, legumes.
🔁 Often depleted by chronic stress.

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🍌 3. Vitamin B6

Crucial for producing calming neurotransmitters like GABA and serotonin. Often low in those with stress, anxiety, or hormonal imbalance.
Found in: bananas, sweet potatoes, salmon, chickpeas, chicken, eggs.

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🧠 4. Omega-3 Fatty Acids

Help reduce inflammation in the brain and support healthy communication between neurons.
Found in: oily fish (sardines, mackerel, salmon), flaxseed, chia seeds, walnuts.
🐟 Most people need more.

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🔋 5. Vitamin B12

Vital for energy, mood, focus, and brain function. Deficiency is common in vegetarians, vegans, and those with absorption issues (like low stomach acid or gut problems).
Found in: meat, eggs, dairy, nutritional yeast (fortified), shellfish.

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💛 6. Zinc

Zinc helps regulate the HPA axis (your body’s stress-response system). It also supports immunity and brain clarity.
Found in: oysters, beef, pumpkin seeds, chickpeas, cashews.

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🍊 7. Vitamin C

Supports adrenal function and reduces oxidative stress during periods of overwhelm.
Found in: peppers, kiwi, citrus fruits, strawberries, broccoli.

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🧂 8. Sodium + Electrolytes

In burnout or chronic stress, low blood pressure and fatigue are common. Electrolytes help with cellular hydration and energy.
Found in: quality sea salt, coconut water, bone broth, salted nuts.

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🥬 9. Choline

Essential for nervous system communication and the production of acetylcholine — a neurotransmitter linked to memory and focus.
Found in: eggs (especially the yolk), liver, salmon, soy, Brussels sprouts.

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☀️ 10. Vitamin D

A mood stabiliser and immune supporter, often low in those who feel fatigued or low.
Found in: sunlight, salmon, sardines, mushrooms, fortified foods. Supplement may be needed in winter.

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Start simple:

• Eat a protein-rich breakfast
• Add leafy greens and healthy fats daily
• Keep magnesium and omega-3 foods in regular rotation
• Support with a good quality stress support supplement if needed

🌿 When your nervous system is nourished, everything feels more manageable – emotionally and physically.

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If you want to learn how to build a more nourishing breakfast, download my Strong Starts Breakfast Guide  – it’s free, and packed with ideas to balance your energy from the moment you wake up.