[Micronutrients and phytotherapy in the response to stress]

Introduction: micronutrients fulfil essential functions as cofactors and regulators of the metabolic pathways involved in the response to stress. When present in appropriate quantities, they help to maintain neuroendocrine and immune homeostasis in situations of high physiological demand. Adaptogens can normalize biological functions and strengthen systems affected by stress, protecting the organism against psychological and environmental insults. Objectives: to evaluate the bidirectional relationship between micronutrients and stress, with emphasis on the role of adaptogens. Methods: we reviewed the literature and selected relevant studies, mainly randomized controlled trials and systematic reviews and meta-analyses. Results: there is a bidirectional association between stress and micronutrient status: stress affects nutritional status via multiple mechanisms, including increased demand, reduced intake and absorption, and changes in eating habits. This could lead to micronutrient deficiency, which, in turn, compromises the body's response to stress. Conclusions: stress can exhaust our supply of specific micronutrients, and even slight deficiencies can affect energy metabolism, leading to tiredness, mental and physical fatigue, and a reduced ability to adapt to stress. Adaptogens can strengthen resistance to stress and prevent stress from becoming chronic. Supplementation with B vitamins and magnesium, together with vegetable extracts such as rhodiola and melissa, has proven beneficial in reducing stress and improving mood and well-being, with additional effects on energy and fatigue.