Written by: Tennant Products Editorial Team
Reviewed by: Patsy Scott, CHN (Certified Holistic Nutritionist)
Last Updated: February 2026
TL;DR
- Chronic stress overworks the adrenal glands and depletes magnesium and zinc.
- Low magnesium increases fatigue, muscle tension, and stress sensitivity.
- Zinc supports immunity and hormone balance but must be replenished regularly.
- Deficiencies can cause fatigue, brain fog, and weakened immune function.
- Replenishing these nutrients supports adrenal health and stress resilience.
How Does Stress Deplete Essential Nutrients
When stress hits, your adrenal glands kick into overdrive, producing hormones like cortisol and adrenaline to help you cope. While this response is necessary in the short term, chronic stress takes a toll on your body. Over time, your adrenal glands become overworked, and essential nutrients like magnesium and zinc get depleted leading to symptoms like muscle cramps, fatigue, and weakened immunity. Without enough of these key minerals, your ability to handle stress and maintain healthy adrenal function becomes compromised. Replenishing these nutrients is essential for managing stress effectively and supporting adrenal function.
What Happens When Magnesium Levels Are Depleted
Magnesium is one of those critical minerals that your body can’t do without. It’s involved in hundreds of biochemical reactions that keep you going, from keeping your energy levels steady, to supporting muscle function and nerve health. But when you’re stressed, your body burns through magnesium quickly. It’s needed to calm the nervous system, regulate blood sugar, and produce energy.
When Magnesium Levels are Low, You Might Notice:
- Muscle twitches, cramps, and spasms.
- Fatigue or feeling drained despite getting enough sleep.
- Difficulty managing stress or anxiety.
Low magnesium ramps up your body’s stress response, leading to more muscle tension, a frazzled nervous system, and added strain on your adrenal glands. That’s why keeping your magnesium levels up is so important for adrenal health.
Why Is Magnesium Crucial for Adrenal Health
Magnesium is often called the “relaxation mineral", and for good reason. It helps calm your nervous system, reduces physical tension, and keeps your stress response in check. It’s also a key player in regulating muscle and nerve function, supporting the immune system, and aiding in energy production. All of these functions become especially important when your adrenal glands are under stress.
How Does Magnesium Support Adrenal Function
Magnesium helps your muscles contract and relax, which is why being low on it often leads to cramps, spasms, and muscle tension. It’s also vital for nerve function—without enough magnesium, your nervous system can get overstimulated, leading to anxiety, restlessness, and difficulty relaxing. This only puts more pressure on your adrenal glands.
Plus, magnesium supports heart health by helping regulate blood pressure and protecting against stress-induced cardiovascular strain, which is essential for long-term adrenal health.
How Can You Replenish Magnesium Levels
The good news is that magnesium can be stored in your body, mainly in your bones, which means you can “preload” it to handle stress more effectively. To keep your levels up, try including magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet.
How Does Stress Affect Zinc and Immune Function
Zinc is another essential mineral, supporting over 100 enzyme functions in your body. It plays a huge role in immune health, protein synthesis, and cell growth—and like magnesium, zinc levels plummet when you’re under stress. Unlike magnesium though, your body can’t store zinc, so it needs to be replenished regularly.
When you’re low on zinc, your immune system weakens, leaving you more prone to infections and making it harder for your body to repair itself. During chronic stress, your body uses up more zinc to support adrenal hormones and keep your immune defenses up.
Signs You Might Be Low on Zinc:
- Getting sick more often or catching colds easily.
- Slow wound healing or injuries that take longer to recover.
- Fatigue and brain fog, especially when stressed.
Maintaining healthy zinc levels is crucial—not just for immune support, but for giving your body what it needs to handle stress and keep your adrenal glands healthy.
How Does Zinc Support Adrenal Health
Zinc plays a big role in wound healing, cell growth, and immune defense. During stressful times, when your body is more vulnerable, zinc is needed to maintain your immune system and support your adrenal glands. As zinc levels drop, it becomes harder for your body to stay strong and healthy, which can lead to adrenal fatigue.
Why Is Continuous Zinc Replenishment Important for Adrenal Function
Unlike magnesium, zinc can’t be stored in the body. That means you need to replenish zinc continuously, especially when you’re stressed, to keep your adrenal glands functioning smoothly. Zinc is essential for enzyme function, immune health, and DNA creation—all of which help your body manage stress and recover from its effects.
How Can You Replenish Zinc Naturally
You can replenish zinc by eating foods like shellfish, red meat, seeds, and legumes. If stress levels are high, a zinc supplement can help ensure your body gets what it needs.
What Supplements Support Adrenal Health During Stress
In addition to magnesium and zinc, your adrenal glands rely on a mix of nutrients, such as B vitamins, vitamin C, and tyrosine to keep hormones balanced and to manage stress. When your adrenal glands are overworked due to chronic stress, you might start experiencing adrenal fatigue—symptoms like low energy, mood swings, and difficulty concentrating.
To combat these effects, Dr. Tennant’s® Stress & Adrenal Support offers targeted support. It includes key nutrients and adaptogens that help regulate cortisol production, boost energy, and restore balance to your adrenal glands. Incorporating this formula, along with a diet rich in magnesium and zinc, gives you a comprehensive approach to replenishing the nutrients depleted by stress and supporting adrenal health.
Which Products Help Maintain Magnesium and Zinc Levels Daily
While magnesium and zinc are crucial for managing stress, finding reliable sources can make all the difference. Dr. Tennant’s® Brain Food+ (Plus) is crafted with high-quality magnesium to support mental clarity, while Dr. Tennant’s® Restore offers not only magnesium and zinc but also a robust mix of other essential nutrients that foster resilience and balance. These are excellent for day-to-day upkeep, helping you stay grounded even in everyday stress. But for those moments when stress takes a sharper toll, Dr. Tennant’s® Stress & Adrenal Support steps in to give your adrenal glands precisely what they need to stay strong and steady.
What Research Supports the Role of Magnesium, Zinc, and Adrenal Health?
Physiology, Adrenal Gland: https://www.ncbi.nlm.nih.gov/books/NBK537260/
Mineral Depletion and Stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442351/
Stress and B-Vitamin Depletion: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/
Physiologic and Pharmacologic Effects of Corticosteroids: https://www.ncbi.nlm.nih.gov/books/NBK13780/
FAQs
How does chronic stress affect magnesium and zinc levels?
Chronic stress increases cortisol production, which raises the body’s demand for key nutrients like magnesium and zinc. Magnesium is used to regulate the nervous system and energy production, while zinc supports immune and hormone function. Over time, stress can deplete both minerals, making it harder for the body to maintain balance.
Why is magnesium important for adrenal health?
Magnesium helps regulate the nervous system and supports muscle, heart, and energy function. It plays a role in calming the stress response and reducing physical tension. When levels are low, the adrenal glands may experience added strain during stressful periods.
What are the signs of low zinc during stress?
Low zinc levels may lead to frequent colds, slower wound healing, fatigue, and brain fog. Because the body cannot store zinc, stress can quickly reduce available levels. Maintaining adequate intake is important for immune and adrenal support.
Can the body store magnesium and zinc the same way?
The body can store magnesium, primarily in bones and tissues, allowing some reserve during stress. Zinc, however, is not stored in significant amounts and must be replenished regularly. This difference makes consistent zinc intake especially important during chronic stress.
How can magnesium and zinc be replenished to support adrenal function?
Magnesium can be obtained from foods like leafy greens, nuts, seeds, and whole grains. Zinc is found in foods such as shellfish, red meat, seeds, and legumes. In periods of high stress, supplementation may help maintain adequate levels alongside a balanced diet.
It’s your body. It’s your life. Ingredients matter.
Featured Products in This Article:
Dr. Tennant’s® Stress & Adrenal Support
A proprietary herbal formula which includes Tyrosine, Vitamin C, and Vitamin B6, along with other vital ingredients to support the body's natural balance of adrenaline production each day!
Dr. Tennant’s® Brain Food+ (Plus)
Provides your brain the nutrients it needs for cognitive focus, mental acuity and memory function, and helps eliminate brain fog naturally.
Dr. Tennant’s® Restore
An all-natural, biologically active formula. Restore contains superior quality ingredients in the most bioavailable form to rebuild your body at the cellular level, simplifying the solution for optimal health in just one serving per day.
