Burnout: 5 vitamins to combat physical and mental exhaustion

Expert explains how nutrition can be a great ally

The care of the mental health of workers is now a legal requirement. From 25 May 2025, all companies operating in Brazil will be required to adopt prevention measures, evaluate risks and provide adequate support to the mental health of their employees. The determination is part of the regulatory standard 1 (NR-1), approved by the Ministry of Labor and Remarkation (MTE) in August 2024.

Brazil occupies the second world position in cases of burnout, behind only Japan. This disorder, characterized by physical and mental exhaustion caused by chronic stress at work, can trigger extreme fatigue, insomnia, difficulty in concentrating and directly affect metabolic and immunological health. The good news is that nutrition can be a great ally in the prevention and treatment of burnout. Recent searches indicate that some vitamins play a crucial role in regulating the stress and recovery of the body.

According to the nutritionist, the researcher and CEO of the health scanner, Aline Quissk, maintaining the balance of the nervous system depends not only on a healthy work environment, but also on a diet rich in essential micronutrients. “A balanced diet, combined with a healthy organizational environment and a well -structured routine, is essential to prevent burnout. But moreover, it is essential to be aware of the levels of vitamin, since their disability can aggravate stress and mental exhaustion”, explains Aline.

Take a look at the 5 vitamins that fight stress and improve mental health:

Vitamin B12 (Cobalamin) – Energy and cognitive function

Vitamin B12 is essential for the production of neurotransmitters such as serotonin and dopamine, responsible for mood, motivation and sense of well -being. In addition, he participates in the formation of red blood cells, preventing fatigue and muscle weakness. Studies show that the shortage of B12 is associated with chronic fatigue, lack of concentration and cognitive decline, worsening the symptoms of burnout.

Food sources: red meat, eggs, fish and dairy products. For vegans, integration may be necessary.

Vitamin B6 (pyridossin) – Mood adjustment and stress control

Vitamin B6 is essential for the production of serotonin and Gaba, neurotransmitters that help reduce anxiety and promote relaxation. In addition, it helps to conversion of the tryptophan in melatonin, regulating the quality of sleep, one of the first aspects affected by the burnout.

Food sources: chicken, banana, avocado, sweet potatoes and walnuts.

Vitamin D – connection between immunity and mental health

The lack of vitamin D has been widely associated with mood disorders, including depression and chronic fatigue. This is because this vitamin regulates the production of serotonin and modulates the inflammatory response. A review published in the Journal of Affective Disorders showed that people with low levels of vitamin D are more predisposed to burnout and depression.

Food sources: fat fish (salmon, sardine), eggs and mushrooms. Exposure to the sun daily is also essential for the natural synthesis of vitamin.

Vitamin C – reduction of oxidative stress

Chronic stress generates an increase in the production of free radicals, intensifying oxidative stress in the body. Vitamin C is a powerful antioxidant that helps regulate cortisol, stress hormone and strengthening the immune system. A study published in Psychopharmacology has shown that vitamin C integration can reduce anxiety and improve cognitive performance in high pressure situations.

Food sources: Acerola, orange, kiwi, strawberry, red peppers and broccoli.

Vitamin E – Neural protection and combat of mental fatigue

Vitamin E is essential for the protection of nerve cells from damage caused by oxidative stress. In addition, it improves blood circulation, helping to maintain mental clarity and reducing brain effort. Research suggests that vitamin and can help slow down cognitive decline and increase prolonged resistance of stress.

Food sources: seeds, oil seeds (almonds, nuts, nuts), olive oil and avocado.

Neurotransmitters and mental health

Our nervous system is regulated by several neurotransmitters, chemicals that directly influence mood, anxiety, sleep and concentration. Among these, Gaba, L-TEANIN, TRIPTOFAN and Dopamine perform fundamental roles in mental and emotional balance.

• Gaba: the neurotransmitter of relaxation

Gamma-amobutric acid (GABA) is the main neurotransmitter inhibitor of the central nervous system. Its function is to reduce the excitability of neurons, promoting relaxation, concentration and quality of sleep. When Gaba levels are low, there may be an increase in anxiety, insomnia and even predisposition to neurological disorders such as epilepsy.

Food sources: stimulating Gaba’s natural production, it is interesting to include routine foods and infusions with relaxing properties such as chamomile tea, calcêêndula, marcela and passiflora, which can be improved with 35 drops of alcohol propolis.

• L-teanine: balance and mental clarity

L-teanine is an amino acid that helps to reduce stress and anxiety, as well as improving concentration and cognition. Its effect occurs because it stimulates Gaba’s production, helping to balance brain activity and helping the brain slowing down and preventing an excessive state of agitation. In addition, L-teanine can also increase the levels of serotonin and dopamine, neurotransmitters related to pleasure and well-being.

Food sources: green tea, match, black tea and some mushrooms.

• Triptofano: the precursor of serotonin and melatonin

Triptofano is an essential amino acid, that is, our body does not produce it and we must do it through food. It acts in the production of serotonin, a neurotransmitter linked to mood and well -being, as well as being a precursor of melatonin, sleep hormone.

Food sources: bananas, meat, fish, dairy products, nuts, seeds, vegetables and whole grains.

• Dopamine: the neurotransmitter of motivation and pleasure

Often called neurotransmitter of “joy of life”, dopamine gives us energy and motivation to carry out daily activities. It is directly linked to the feeling of pleasure and the control of stress. When dopamine levels are low, we can lose motivation, mental tiredness and even the symptoms of depression.

Food sources: chocolate, coffee, green tea, black tea, companion, refined sugar and Energy based on Guarana.

In addition to maintaining a balanced and rich diet in these vitamins, exercise, adopt relaxation strategies and ensure that good sleep nights are fundamental for the recovery of the body. “If you feel symptoms of tiredness, such as extreme fatigue, mood changes and concentration difficulties, it is essential to seek professional help. A nutritionist can evaluate your specific needs and regulate the diet and personalized integration”, concludes Aline.

With the new legislation, the role of companies in preventing and supporting the mental health of their employees becomes even more pertinent. In addition to healthy organizational practices, the care of nutrition can be a big differential for the quality of life and professional performance.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.