How Does Stress Affect the Immune System?

Stress and high anxiety levels are prevalent among a large portion of the population, and they can have negative effects on the immune system. Understanding how stress affects the immune system is key to effectively managing it. In this article, we’ll explore the nature of stress and the effects on immune system function, plus what scientific research shows about the most popular stress management techniques, with a detailed look at two natural stress relief ingredients present in many supplements.

What Is the Link between Stress and Immune Health?

Stress affects the immune system through direct and indirect processes. Directly, sympathetic nerves connecting the brain to the immune system transmit signals that affect the production, responses, and effectiveness of immune components. Indirectly, people experiencing stress tend to engage in behavior that negatively affects the immune system. Changes in sleep patterns, diet, or increased alcohol consumption all have the potential to modify the immune system’s processes.

As early as 1998, it was also observed that the symptoms of stress affect the immune system by replicating the symptoms of illness. Decreased appetite, aches and pains, and fatigue are all symptoms shared between stress and sickness. Numerous studies link chronic stress to higher rates of diseases associated with inadequate immunity responses (like infections) as well as diseases associated with excessive immune activity (like autoimmune disorders and allergies). So, with chronic stress as a correlating factor in illness susceptibility, it is imperative we defend ourselves from stress with the same vigilance we use to protect ourselves from germs and pathogens.

But what stress management technique is most effective?

What Does Science Say about Stress Management?

Increased physical activity is one of the most commonly studied stress management tactics. Aerobic exercise has been touted as the best exercise for treating depression and anxiety, with only five minutes needed to begin stimulating anti-anxiety effects. The neurochemical effects of exercise (like the reduction of stress hormones and an increase in endorphins) are bolstered by the behavioral/emotional benefits of exercise (like increased stamina, strength, and better sleep) for a well-rounded collection of physical and emotional benefits.

Mindfulness (including practices like meditation, deep breathing, and daily journaling) is a less physically demanding way to deal with stress, and it has been shown to reduce stress as well as treat anxiety and depression. In a study of medical students practicing mindfulness techniques during their stressful exam season, the mindful students saw fewer negative effects on their immune system when compared to their non-mindful counterparts.

Diets, supplements, medication, and holistic remedies all fall into a category of attempting to manage stress through the selective ingestion of nutrients, minerals, and/or medicines. With so many different options for people looking to reduce their stress, it’s hard to know what ingredients/nutrients are scientifically proven to make a difference in stress levels.

What Nutrients and Natural Ingredients Help with Stress?

Two natural stress-relief ingredients found in many supplements, like Nuun Rest, include:

Magnesium: Reduces stress, supports nerve function, and aids muscle function

Tart Cherry: Supports natural sleep, reduces inflammation, and offers pain relief

Magnesium and Stress

Playing a key part in over 300 chemical processes in the body, a lack of magnesium can lead to depleted energy, reduced physical power, and muscle cramps or spasms. Chronic magnesium deficiency has also been linked to decreased bone density, increased risk of anemia, depression, and irregular heart rate.

Magnesium also plays a crucial role in managing stress by supporting deeper sleep and relaxation through the maintenance of healthy levels of GABA (a neurotransmitter). Magnesium is not produced by the body, people need to get this essential nutrient through the food they eat. However, dietary surveys of the population indicate that about 70% of people are not consuming enough magnesium in their diets. 

Since magnesium is crucial for muscle function and is lost through sweat, people adding physical activity to their stress management practices should be especially conscious of getting enough magnesium for their bodies.

Tart Cherry and Sleep

While some people take melatonin (a hormone that helps regulate the sleep cycle) to help them get to sleep, the consumption of tart cherry encourages the natural production of melatonin internally. According to this study, adults who consumed tart cherry juice saw an increase in their natural melatonin levels and sleep efficiency.

Tart cherry is also good for inflammation and pain reduction. Research from the Oregon Health and Sciences University demonstrated that tart cherry consumption reduced inflammation biomarkers found in study participants. Tart cherry works with the body’s natural relaxation functions, rather than just supplementing melatonin levels.

Since over 80% of adults report experiencing sleep difficulties as a result of stress, and changes to sleep patterns can alter immune function, it is crucial to prioritize quality sleep as part of any stress management plan.

The ties between stress and immune health are clear, but the techniques you choose to use in dealing with stress are personal. Adjusting your lifestyle to include increased physical activity, a mindfulness practice, and supplemental consumption of magnesium and tart cherry are all effective options supported by scientific research. So, take a deep breath and feel confident! You have the knowledge you need to reduce your stress levels and support your immune system. Additionally, try Nuun Immunity tablets, formulated with magnesium and other essential vitamins, to support your immune system.

Key Takeaways

Chronic stress weakens the immune system by disrupting hormonal signals and promoting unhealthy behaviors like poor sleep and diet.

Exercise is one of the most effective stress management techniques, offering both immediate and long-term mental and physical health benefits.

Mindfulness practices—such as meditation, journaling, and deep breathing—are scientifically proven to reduce stress and protect immune function.

Magnesium plays a critical role in stress regulation, supporting sleep quality and nervous system health, yet most people don’t get enough through diet.

Tart cherry enhances natural melatonin production, helping to improve sleep efficiency and reduce inflammation, both of which are vital under stress.

Combining lifestyle changes with targeted supplementation provides a holistic, science-backed strategy for managing stress and supporting immune resilience.