Stress is the term for a high form of strain. Stress – such as heavy physical work, noise, competitive sports, psychologically and mentally stressful situations (fear of failure or loss of face, fear of loss, fear of death), or serious illness – begins differently for each individual, with people responding to specific performance demands. In most cases, those affected associate the state of stress with a feeling of pressure and tension.During stress, necessary bodily functions are optimized for rapid energy provision, such as heart activity, blood flow to organs and muscles, and oxygen supply to the brain. Functions such as those of the immune system, which do not supply the body with energy, are reduced. Many different factors play a role in the development of stress. Such stressors are, for example, lack of time, great responsibility towards work as well as family, noise, excessive demands, fear of not being able to cope, mental problems and conflicts. These performance demands affect the psyche and the state of the body and can severely weaken and damage the human organism. For example, the dual stresses of work and home lead to painful tension in the muscles of the neck, shoulders, thighs and calves in many people, especially women [11.3. ].If a person feels worry, grief and distress, it is negative stress (disstress). However, if a person feels up to certain challenges, these are felt and processed positively in the body. The person experiences positive stress (eustress).
Effects of stress on health
If the body is in a stressful situation, it is flooded with stimuli and provides a high level of energy in a very short time. The sympathetic nervous system of the autonomic nervous system is activated, which releases the stress hormones catecholamines adrenaline, noradrenaline and dopamine. Furthermore, adrenocorticotropin (ACTH) is released via corticotropin-releasing hormone (CRH) mediation, which stimulates the synthesis and release of cortisol from the adrenal cortex. The main factor controlling ACTH release is probably CRH, but in addition stress in any form also leads to the release of arginine vasopressin (AVP) and activation of the sympathetic nervous system, both of which in turn promote ACTH release. The concentration of adrenaline and noradrenaline in the blood increases very rapidly. With the help of these hormones, the body causes an increase in the performance of the organismuś by increasing the heart rate as well as the blood pressure, increasing the frequency of breathing, tensing all the muscles, and decreasing the activity of the sexual and digestive organs. If the body remains in this state of increased reaction or alertness for a longer period of time, the counterpart of the sympathetic nervous system, the parasympathetic nervous system, attempts to reduce the high energy consumption. However, the increased release and concentration of stress hormones in the blood prevents the weakening and thus the calming of the organismuś. Since in stress situations the gastric acid production is high and in contrast the secretion of digestive enzymes is decreased, the entire digestive tract is poorly supplied with blood and the reproductive organs are disturbed in their function, the risk of a functional impairment of these organs as well as of the immune system increases [11.2. ].Vitamin B12, for example, can only be inadequately absorbed under such conditions. Furthermore, there is a risk of dysbiosis (incorrect colonization of germs in the intestine) Excessive emotional stress or stress symptoms occurring after operations promote the development of gastritis (inflammation of the gastric mucosa) or also an infection of the stomach with bacteria (Helicobacter pylori infection), which break down the protective layer, so that a ventriculi ulcer (stomach ulcer) can form [11. 2. ].In people with a very sensitive digestive tract – irritable bowel syndrome (IBS) -, stressful situations trigger intestinal discomfort and cramps. The risk of physical as well as mental impairment increases because the function of the blood-brain barrier as a protective barrier is disturbed as a result of stress. The brain becomes more vulnerable to drugs, harmful toxins and pollutants [11.4. ].Stress weakens the immune system (immunodeficiency), and the susceptibility to infections increases with increasing mental stress.If the immune system is weakened, the well-known viral infection herpes simplex, in which small blisters appear on the lips and mouth with reddening of the skin and inflammation, can break out and cause skin infections [11.2. ].Stress symptoms also include concentration problems, fatigue, migraine attacks and tension headaches, gastrointestinal problems with pain, cramps, and diarrhea [11.2. Often, the lack of sports activities and stress-induced disturbances in sleep and eating rhythms aggravate such health problems [11.2]. If women suffer from increased social or family stress, there is a possibility that any complaints that may occur in the days before menstruation – premenstrual syndrome (PMS) – such as irritability, severely depressed mood, significant change in appetite, mastodynia (cycle-dependent feelings of tension in the breasts or breast pain) and feelings of dejection may be exacerbated [11.3]. A healthy lifestyle and diet can decisively reduce the body-weakening symptoms of stress. For example, daily consumption of vegetables, especially green-yellow vegetable products, reduces the occurrence of insomnia and fatigue symptoms and increases physical and mental performance. Consumption of stimulants such as alcohol and cigarettes, on the other hand, intensifies stress symptoms and increases the risk of disease.If smokers eat hardly any vegetables, they suffer more frequently from stress, painful headaches, immune deficiency and depression than smokers who regularly consume plant-based foods. Daily consumption of alcohol has an extremely harmful effect on the body, so the intake of vegetables can no longer guarantee a reduction in stress symptoms.
Effects of stress on cortisol serum levels
Cortisol, like epinephrine and norepinephrine, is a stress hormone of the adrenal cortex and is secreted in greater amounts during stressful physical and emotional situations. While adrenaline levels rise within seconds after a stressful event, cortisol only shows its highest blood concentration after about 30 minutes. Stress also stimulates other brain regions, resulting in the release of messenger substances that travel via the bloodstream to the adrenal cortices, where they release cortisol (see also details directly under “Effects of stress on health).In women, serum cortisol levels rise less extremely than in men and return to baseline levels more quickly. Females are thus better able to cope with stressful situations [11.3]. One of the most important functions of cortisol is the hormonal regulation of salt and water balance in the kidney. It is also responsible for metabolism, growth and psyche. When it is secreted, the steroid hormone is necessary for the body to adapt to stressful situations. Cortisol intervenes in protein and carbohydrate metabolism by promoting the breakdown of protein and the conversion of amino acids into glucose at normal blood concentrations. As a result, it causes glucose serum levels to rise. Furthermore, cortisol increases lipolysis. The stress hormone is thus extremely important and contributes to energy production due to the provision of glucose and the breakdown of fat. Cortisol contributes to stress management because it has an anti-inflammatory and immunosuppressive effect. It maintains or increases blood pressure. Cortisol is also involved in increasing serum glucose levels. Stress in moderation thus protects the body from inflammatory reactions and maintains the function of the immune system. However, excess stress has a detrimental effect on the organism. High cortisol concentrations in the blood or a sustained cortisol release reduce food intake, promote carbohydrate breakdown, lead to insomnia (sleep disorders), increase susceptibility to infections and the number of carcinogenic metabolites in the body. In addition, too high a concentration of cortisol blocks memory recall and thus reduces memory performance.High physical as well as mental tension leads to strong signs of exhaustion, since the considerable release of cortisol leads to energy supply problems. Too high cortisol levels lead to impairment of certain bodily functions and to immunological disorders.Furthermore, disturbances in the electrolyte balance and inflammatory processes occur, which over time can lead to serious diseases such as hypertension (high blood pressure) with a negative impact on kidney function, cardiovascular diseases, cardiac arrhythmias, metabolic disorders, allergies and tumor diseases [11.2. ].The increased cortisol level disturbs the salt and water balance in the kidney, which also significantly impairs kidney function. Severe alcoholism, obesity (adiposity) and depression can additionally cause a permanently elevated cortisol concentration and increase stress symptoms.In long-term elevated concentrations, the steroid hormone affects skin quality. Our largest organ can thus lose thickness and elasticity as a result of frequently occurring as well as long-lasting stress situations and only be supplied with insufficient blood. It also increases the risk that immune function will be reduced and, as a result, people will be more susceptible to skin diseases such as acne (e.g., acne vulgaris) or atopic eczema (neurodermatitis).
Effects of stress on serum glucose levels
When the body is exposed to a state of stress, glucose serum levels may be subject to slight fluctuations because the control of glucose in the blood is more difficult to regulate under these conditions. To minimize such fluctuations, stress-prone individuals should avoid high amounts of refined carbohydrates, sugars, and fats, as these products strongly influence glucose serum levels and can lead to hypoglycemia [11.2. ].In addition, cortisol concentration influences glucose serum levels. Excess stress causes cortisol serum levels to rise, resulting in an increase in glucose serum (blood glucose) levels.Stress-induced dysfunction of the adrenal cortex or a deficiency in specific transport proteins lowers cortisol levels and, consequently, glucose serum levels. Both too high and too low glucose serum levels impair physical and mental performance, leading to energy provision problems as well as fatigue
Effects of stress on hair quality
Hair quality is exceedingly sensitive to stress. Acute stress in particular can exacerbate hair loss (alopecia). If there are additional protein, B vitamin, vitamin A, C, zinc, and copper deficiencies in the body, this slows the growth of hair, weakens its structure, and leads to brittle as well as “unruly” hair [11.4].
Effects of stress on micronutrient balance (vital substances)
Micronutrients (vital substances) as protective mechanisms of the body can, in sufficient amounts, limit the negative effects of stress to a large extent. However, if there is a lack of essential micronutrients such as vitamin C, B-complex vitamins, coenzyme Q10, calcium, iron, magnesium, and zinc, there is an increased susceptibility to stress, which weakens the immune system [11/4].
Stress and B vitamins
In addition to high hormone secretion, increased vitamin depletion is one of the metabolic disorders caused by stress [2.2]. Stress responses thus increase the need for micronutrients (vital substances). In particular, the status of the B vitamins is affected, as these are closely linked to the psyche – psychogenic vitamins – and have a direct influence on emotional state, nervous resilience and our mental performance. Vitamins B1, B2, B3, B6 and B12 are needed for the production of norepinephrine and other emotional hormones (e.g. serotonin). Due to the increased release of norepinephrine during continuous stress, vitamin B reserves are depleted. If not enough of the vitamins are supplied with food due to one-sided diets and too few fruits, vegetables, and milk and dairy products, a deficiency develops in the body. Deficiencies of vitamins B1, B6 and B12 lead to considerable performance deficiencies and concentration difficulties, because these vital substances are involved in the transmission of nerve impulses to the brain and peripheral nerve cells [11.4]. Too little of the vitamins B6, folic acid and B12 weakens resistance to stress and disrupts the synthesis of serotonin (happiness hormone), resulting in severe mood and emotional fluctuations.People with frequent long-term stress therefore often suffer from behavioral problems, disturbances in perception, chronic overtiredness, irritability, anxiety and depression. B vitamins are also needed for the utilization of sugary and fatty foods. A large proportion of children and adolescents eat such foods in high quantities and neglect foods rich in vital substances. This quickly leads to vitamin B deficiencies in the body. Due to the vitamin deficiencies, the energy-rich food cannot be broken down optimally and happiness hormones can only be formed insufficiently, which makes behavioral disorders of the young people visible.
Stress and vitamin C and carnitine
Stresses such as injuries, operations or high psychological demands also represent stress situations for the organism and increase the need for vitamin C Vitamin C can thus no longer be available in sufficient quantities for important metabolic processes and functions, leading to disturbances in the immune system. The organism is thus exposed to inadequate protection against oxidation and free radicals and accordingly reacts more susceptibly to infections. As a result, the risk of developing tumors, heart disease, apoplexy (stroke), arthritis and cataracts is greatly increased [13.2]. The connective tissue in the skin, muscles, joints and vessels becomes weaker and slackens, as vitamin C plays an important role in collagen synthesis [13.2. ].The vitamin C deficits in the body are also exacerbated by the stress-related predominant selection of unhealthy foods – fast food and fast food – as well as drinks rich in sugar or caffeine – cola drinks, coffee. Carnitine is a substance similar to amino acids. It is synthesized from the two amino acids lysine and methionine with the help of vitamin C, niacin, vitamin B6 and iron. The body needs carnitine in particular for the introduction of long-chain fatty acids into the mitochondria (power plants of the cells) and thus for energy production. In sufficient quantities, it has a cardioprotective effect, i.e. heart-protective, due to the energy-mediated increase in performance at the heart. It supports the burning of triglycerides and thus has a lipid-lowering effect [13.5. ].In vitamin C deficiency, the production of carnitine decreases and carnitine depletion occurs at an early stage. Carnitine deficiencies in the muscles lead to fatigue and muscle weakness [13.5 ].
Stress and coenzyme Q10
Coenzyme Q10 has a special significance as an energy supplier. Because of its ring-shaped quinone structure, the vitaminoid can accept and release electrons. As a result, coenzyme Q10 plays a key role in the biochemical process of energy formation with oxygen consumption – respiratory chain phosphorylation – in the mitochondria. In this important process, the vitaminoid cannot be replaced. In the case of coenzyme Q10 deficiencies, therefore, significant disturbances of aerobic metabolism occur. Coenzyme Q10 is also involved in the formation of the cell’s main energy carrier – ATP. In the case of a coenzyme Q10 deficiency, the energy balance of energy-rich organs such as the heart, liver and kidney deteriorates accordingly [13.2. ].Coenzyme Q10 is an important fat-soluble antioxidant. It is present in the mitochondria – where free radicals are formed as unstable reaction products from cellular respiration -, and protects fatty acids (fats) from oxidation as well as free radical damage. By accelerating vitamin E in its regeneration, coenzyme Q10 supports vitamin E’s action as a free radical scavenger. In stress situations, coenzyme Q10 – if present in sufficient quantities – helps to maintain optimal cell function, improve energy metabolism and oxygen utilization, and thus increase performance. Furthermore, it is able to reduce frequently occurring stress-related chronic fatigue [13.2]. According to current knowledge, it is not clear how great the daily requirement for coenzyme Q10 really is. Likewise, it is unclear how high coenzyme Q10’s own production is and its contribution to a requirement-based supply. There are indications that the requirement is increased during oxidative stress.The increased occurrence of free radicals, due to high oxidative stress during intensive sporting activities, places a strain on the Q10 pool in the mitochondria of organs with the highest energy requirements – heart, liver and kidneys.According to this, the consumption of coenzyme Q10 would be more or less increased in competitive athletes.In old age, coenzyme Q10 concentrations set in that are up to 50% below those in middle age. One reason for the low coenzyme Q10 concentration could be increased consumption in old age, or the decrease in mitochondrial mass in the muscles – scientific proof of this is still pending. If older people do a lot of sports, oxidative stress puts additional strain on the already low Q10 pool. In the elderly, dietary intake of coenzyme Q10 may be more important for the levels of this vitaminoid in organs such as the heart, liver, lungs, spleen, adrenal gland, kidney, and pancreas. Trends in coenzyme Q10 levels by age [13,2].
| Organ | Q10 levelsin 20-year-olds(baseline 100). | Q10 value decreasein %at 40-year-olds | Q10 value decreasein %in 79-year-olds |
| Heart | 100 | 32 | 58 |
| Liver | 100 | 5 | 17 |
| Lungs | 100 | 0 | 48 |
| Spleen | 100 | 13 | 60 |
| Adrenal gland | 100 | 24 | 47 |
| Kidney | 100 | 27 | 35 |
| Pancreas | 100 | 8 | 69 |
Oxidative stress and antioxidants
If, for example, people consume insufficient amounts of the antioxidant vitamin D in their diet or if the body synthesizes too little of it as a result of insufficient sunlight, our organism is inadequately protected against toxic heavy metals and pollutants. As free radicals, such environmental toxins have an oxidative effect. They aggressively attack the body and can damage or even destroy any biological structure such as amino acids, cell membranes and DNA. Free radicals multiply in the body in the form of chain reactions by snatching an electron from the attacked molecule, thereby turning it into a free radical itself. The increased radical formation is called oxidative stress [13.6. ].Oxidative stress reduces the concentration of antioxidants, which can effectively detoxify the free radicals or prevent or inhibit their formation and thus enable the survival of the cell. Without antioxidant protective factors such as vitamins B2, B3, E, D, C, selenium, zinc, manganese and copper as well as secondary plant substances – such as carotenoids and polyphenols – harmful substances cannot be intercepted. Consequently, if there is a low antioxidant concentration in the body due to stress-related increased micronutrient requirements (vital substances) or low dietary intake, free radicals can multiply unhindered. They also damage the body’s own proteins, nucleic acids, carbohydrates in the cytoplasm, the cell nucleus and the mitochondria. Fatty acids are converted into toxic compounds – lipid peroxidation. If macromolecules are damaged oxidatively, this leads to loss of activity of enzymes and functional impairment of membranes. If nuclear DNA is damaged, this can lead to gene mutations that impair individual cellular functions. As a result, there is an increased risk for the development of tumor cells [13.6. ].If toxic heavy metals – lead, aluminum, cadmium, tin and others – are not intercepted as a result of a lack of antioxidants, brain function can be negatively affected and the risk for the occurrence of epileptic seizures can be increased [13.6. ].With an increase in oxidation processes in the body, the risk for atherosclerosis (hardening of the arteries) also increases, as well as for damage to muscle tissue, since this is rich in unsaturated fatty acids and proteins. Furthermore, there are disturbances of cell membrane functions and cell nuclei as well as bone and joint inflammations [11.4. ].Vitamin D as an antioxidant has in particular the ability to protect the beta cells of the pancreas from oxidative damage by free radicals and thus to significantly reduce consequential damage from diabetes mellitus. The less of the fat-soluble vitamin is in the body, the higher the risk of diabetes mellitus
Stress and minerals and trace elements
In order for our body to defend itself against the symptoms of stress and maintain our performance, it needs essential minerals and trace elements.They contribute to the transmission of nerve signals and the undisturbed functioning of the metabolism and energy balance from external influences. However, today’s lifestyle of many people makes a sufficient necessary supply of these micronutrients (vital substances) by unhealthy diet and hectic everyday life is not possible, so the body is extremely sensitive to stressful situations and is significantly affected by them.
Stress and calcium
If insufficient amounts of calcium are taken in through the diet, the conduction of stimuli between the nerve cells can only be poorly regulated. The nervous system becomes highly agitated, resulting in physical as well as mental poor performance and nervous restlessness.
Stress and magnesium, zinc and iron
When fatigue and physical as well as mental exhaustion are particularly frequent, low levels of magnesium, zinc, and iron are usually found in the body. In phases with a lot of work and stress, the need for these vital substances is correspondingly high.Magnesium, zinc and iron are involved in enzymatic reactions in the body. Due to insufficient amounts of these vital substances in the body, enzyme activities and thus metabolic processes are slowed down Without magnesium, energy can be poorly provided to the body, affecting muscle activity and the central nervous system. As a result, such impairments often lead to muscle tremors and cramps or, in the case of disorders of the central nervous system, to overexcitability and concentration disorders [3.2]. In addition, the mineral – when present in sufficient concentrations – inhibits the release of adrenaline and noradrenaline and thus shields against stress [3.2]. Zinc-containing enzymes – carbonic anhydrase, alcohol dehydrogenase, carboxypeptidases – are particularly susceptible to insufficient zinc supply and react to it with a drop in activity. The consequences are disturbances of the acid-base balance, increased sodium and water excretion, inadequate oxidative degradation of alcohol and disturbed protein digestion [13.4. ].Free radicals have an easy time attacking the organism and damaging the cells when the serum zinc level is too low – due to the low concentration of zinc-containing enzymes. Heavy metals – cadmium, lead, nickel – and noxae from the environment can also cause intoxications and trigger cytotoxic radical reactions. Learning disabilities, hyperactivity and aggressiveness become noticeable [13.4]. The trace element iron plays a central role as a component of important enzyme groups in energy metabolism and in the regulation of oxygen radicals and peroxides. If the body contains too little iron, the provision of energy is fundamentally disturbed and our metabolism is impaired in its function by an unhindered effect of free radicals as well as toxic metabolic products. Symptoms such as loss of appetite, sensitivity to the weather, nervousness and headaches set in [4/13].
Stress and chromium
During periods of high stress, the body releases more cortisol, which stimulates the breakdown of glucose. In turn, large amounts of insulin are needed to metabolize glucose. Since chromium and the glucose tolerance factor – GTF – are linked together at the cell surface with insulin to form a complex, the trace element chromium and insulin are mobilized together due to high glucose breakdown. Chromium is thus excreted in increased amounts via the kidneys in the urine, which reduces its serum level in the body.In the case of prolonged stress, a deficiency of chromium can lead to impaired glucose tolerance with increased glucose serum levels after eating and to reduced insulin action, since insulin can only be provided as well as effective with the help of chromium. Often, impaired glucose tolerance results in lack of energy and nervous system disorders.
Stress and proteins and amino acids
In the phases of stress during strong psychological as well as physical effort, the body needs additional, high-quality proteins – in vegetables, some fish and meat products, because they are degraded to a high degree as a result of increased cortisol serum levels, and its absorption and availability in the metabolism is very often reduced due to unbalanced food choices.High performance requirements affect the concentration of some amino acids in the human body.In particular, the need for the branched-chain amino acids leucine, isoleucine and valine, tyrosine, histidine and glutamine is considerably increased.Because muscle mass and the body’s own proteins are increasingly broken down under severe stress, the stores of amino acids are reduced. If the supply bottlenecks in the body are not counteracted, the protein deficiency increases. For this reason, people who are frequently under stress should make sure they get plenty of protein from their diet. The serum level of the important amino acids leucine, isoleucine, valine, tyrosine, histidine as well as glutamine, can be increased especially by the regular consumption of nuts, fish, meat, cheese and soybeans. If the increased demand for high-quality proteins as well as essential amino acids is sufficiently covered in stress situations, protein breakdown can consequently be reduced and the storage as well as formation of proteins can be facilitated. Furthermore, the branched-chain amino acids and glutamine serve the body as a source of energy. They are also responsible for the supply of the immune system as well as individual organs.If leucine, isoleucine, valine as well as glutamine are present only in insufficient quantities, it comes to listlessness, fatigue symptoms and serious concentration as well as performance weaknesses.
Stress and heavy physical work
Heavy and night shift workers are subjected to high physical demands, which means that these people are often under severe stress. The stress here is caused in the form of cold, heat, strong sunlight, noise or also by disturbances in the sleep-wake rhythm, sleep deprivation, constant concentration and health problems.The higher the severity of the professional activity – both physical and mental – the more food energy and vital substances are needed. Therefore, the choice of food should be carefully considered. The basic thing is to ensure a regular daily intake of carbohydrates, which should make up the largest part of the diet, essential fats and proteins. These food components provide the body with the necessary energy.
Heavy physical work and the need for vital substances
Heavy workers often lose a lot of fluid in the form of sweat. The water-soluble vitamins B1, B2, B6, B9, B12 and C as well as electrolytes such as calcium, magnesium, phosphate, sulfate and chloride are thereby increasingly flushed out with the sweat. This increases the need for fluids, electrolytes and vitamins. In addition, the supply of important minerals is also important, as workers have to perform at high levels. In addition to vitamins, sodium and potassium are also lost with sweat. If a person lacks sodium, his effectiveness at work decreases due to the occurrence of dizziness, confusion and orientation difficulties, because the mineral has an impact on nerve functions. However, sodium deficiency has other effects as well. Muscle cramps, hypotension, disturbances in the acid-base balance and in the transport of other vital substances may occur [13.3. ].Potassium deficiencies in the body, in addition to occurring constipation, lead to health impairments similar to those caused by sodium deficiency. Night and shift workers are subject to altered biological day and night rhythms.They have to perform at a high level, especially at night, although this period is actually for rest and energy recharging. During the day, when the body is active, such people have to catch up on their sleep. Daytime sleep, however, cannot replace nighttime sleep, as the deep sleep phases are postponed and therefore sleep cannot be as intense as at night.In addition to the sleep deficit as a stressor, pollutants, noise, heat or cold at work also have a damaging effect on the body’s circulation. High-fat, high-energy and hard-to-digest foods disrupt concentration and performance and exacerbate the health consequences. To keep the body as active as possible at night, it needs a light diet with many important vital substances. Vitamin A is needed for sharp vision, as it is responsible for the formation of the visual purple “rhodopsin”, which is broken down by light exposure to the eye. Sleep deprivation weakens the immune system, which can be made more resistant to infections with the help of vitamin A in particular.In addition, with a sufficient supply, the vitamin can accelerate the healing process in inflicted wounds as well as work accidents – bone fractures – by supporting cell growth and bone formation. Vitamin B1, B2, pantothenic acid and magnesium are involved in energy production. They break down sugars and fats so that they can be used as cellular energy. This energy supply is extremely necessary for demanding work. To be able to work effectively and with concentration during shift work, there must be no lack of vitamin B1, calcium, sodium and potassium, because these vital substances transmit nerve impulses to the brain as well as to the peripheral nerve cells. If the food supplied contains extremely low amounts of calcium, sodium, potassium and vitamin B1, the risk of accidents increases, which is characterized by overtiredness and poor reactions. Night workers also depend on the trace elements manganese, molybdenum, and selenium. These trace elements are components of important enzymes that protect the body from free radicals. In most cases, night and shift workers exhibit excessive consumption of cigarettes, coffee, high-sugar foods, as well as medications compared to individuals in daytime work patterns in order to overcome any signs of fatigue and poor performance. While such stimulants provide plenty of energy for a short period of time, they exacerbate chronic fatigue and tend to have the opposite effect with resulting headaches, irritability and concentration problems. Stress – micronutrient deficiency (vital substances).
| Deficiency of vital substances | Deficiency symptoms |
| Vitamin C |
|
| Vitamins of theB complex such asVitamin B1, B2, B3, B5,B6, B9, B12. |
Increased risk of
|
| Vitamin A |
Increased risk of |
| Vitamin E |
|
| Vitamin D |
|
| Coenzyme Q10 |
|
| Calcium |
|
| Magnesium |
Increased risk of
|
| Sodium |
|
| Potassium |
|
| Phosphate | Disturbance of cell formation leads to
Increased risk of
|
| Chloride |
|
| Zinc |
|
| Selenium |
|
| Copper |
|
| Manganese |
Increased risk of
|
| Iron |
|
| Chrome |
Increased risk of
|
| Molybdenum |
|
| Sulfate | Increased risk of
|
| SecondaryPlantMaterialsCarotenoids andPolyphenols. | Insufficientprotectionagainst
Increased risk of |
| High qualityProtein |
|
| Amino acids leucine,isoleucine,valine,tyrosine,histidine,glutamine,carnitine |
|