B6 and Iron: Simple Supplements to Boost Your Mood and Energy

In our fast-paced world, many people experience anxiety and fatigue, which can greatly affect their daily lives. According to the Mental Health Foundation, anxiety disorders are among the most common mental health issues in the United Kingdom, affecting approximately 8.2 million adults each year. To support individuals in their journey to better mental and physical well-being, we as functional health coaches often recommend specific nutrients and supplements. Two such nutrients are vitamin B6 and iron.

In this article, we'll explore aspects of these essential nutrients and how they can help alleviate anxiety and fatigue, respectively. We'll provide helpful information on the role of B6 and iron in your body, the importance of supplementation, and the best way to approach integrating these supplements into your daily routine. Furthermore, we'll discuss the significance of pre-soaking pulses, such as lentils, to reduce anti-nutrients and enhance nutrient absorption.

Vitamin B6: A Helping Hand for Anxiety

Vitamin B6, also known as pyridoxine, plays a vital role in the production of neurotransmitters, which are chemical messengers in the brain. These neurotransmitters, such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), help regulate mood and relieve anxiety. According to the National Institute of Mental Health (NIMH), low levels of these neurotransmitters have been linked to anxiety disorders.

Supplementing with B6 can assist your body in maintaining a healthy balance of these mood-regulating neurotransmitters, potentially reducing anxiety symptoms. It is important to consult with your healthcare practitioner or functional health coach to determine the appropriate dosage for your individual needs.

Iron: Reenergize Your Body

Iron is a crucial mineral required for the transportation of oxygen in the blood, which is essential for energy production. The MedlinePlus Medical Encyclopaedia states that iron deficiency is one of the most common nutritional deficiencies in the world, causing fatigue, weakness, and difficulty concentrating.

Iron supplementation can help combat these symptoms by increasing the oxygen-carrying capacity of your red blood cells, thereby boosting energy levels and improving cognitive function. However, it is essential to have your iron levels tested before starting any supplementation, as too much iron can be harmful.

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Integrating B6 and Iron Supplements into Your Daily Routine

If you're considering B6 and iron supplementation, it's important to follow these guidelines:

1. Consult with a healthcare practitioner or functional health coach to determine the appropriate dosage and form of the supplements for your specific needs.

2. Choose high-quality supplements from reputable brands to ensure optimal absorption and effectiveness.

3. Monitor your progress and any potential side effects, adjusting the dosage as needed under the guidance of a healthcare professional.

4. Maintain a balanced diet rich in whole foods, as supplements should not replace a healthy diet.

The Importance of Pre-Soaking Pulses to Reduce Anti-Nutrients

Pulses, like lentils, are a fantastic source of iron and other essential nutrients. However, they also contain anti-nutrients, such as phytic acid, which can interfere with the absorption of minerals like iron, calcium, and zinc. To maximize the benefits of consuming pulses and minimize the impact of anti-nutrients, it is crucial to pre-soak them before cooking.

Pre-soaking pulses for at least 8-12 hours in water helps to break down phytic acid and other anti-nutrients, improving the overall nutrient bioavailability. Make sure to discard the soaking water and rinse the pulses thoroughly before cooking to further reduce any remaining anti-nutrients.

Incorporating this simple step into your meal preparation routine can make a significant difference in the nutrient profile of your dishes and support your body's ability to absorb essential minerals like iron.

B6 and Iron-Rich Chicken and Lentil Stew

As a natural remedy to complement your B6 and iron supplementation, incorporating a nutritious and delicious recipe into your meal plan can be a great way to ensure you're getting these essential nutrients through whole foods. Our Chicken and Lentil Stew recipe is a perfect combination of animal protein, rich in both vitamin B6 and iron, and nutrient-dense ingredients that are not only flavourful but also provide a great return on investment (ROI) for your health.

Ingredients:

• 1 tablespoon olive oil

• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces

• 1 large onion, finely chopped

• 2 cloves garlic, minced

• 1 large carrot, diced

• 1 large red bell pepper, diced

• 1 1/2 cups dried green or brown lentils, rinsed and drained

• 1 can (14.5 ounces) diced tomatoes, with juice

• 4 cups low-sodium chicken broth

• 1 teaspoon ground cumin

• 1 teaspoon ground turmeric

• 1 teaspoon ground paprika

• Salt and black pepper, to taste

• 2 cups chopped kale or spinach

• Fresh parsley or cilantro, for garnish

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chicken pieces and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the pot and set aside.

2. In the same pot, add the onion, garlic, carrot, and red bell pepper. Cook for about 5 minutes, or until the vegetables begin to soften.

3. Add the lentils, diced tomatoes with juice, chicken broth, cumin, turmeric, and paprika. Stir well to combine, and season with salt and black pepper to taste.

4. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30 minutes, or until the lentils are tender.

5. Add the cooked chicken and kale or spinach to the pot, and continue to cook for an additional 5-7 minutes, or until the greens have wilted and the chicken is cooked through.

6. Serve the stew hot, garnished with fresh parsley or cilantro.

This Chicken and Lentil Stew recipe is not only a delicious and satisfying meal, but it also helps to naturally boost your vitamin B6 and iron intake through whole food sources. Including this meal in your rotation, along with supplementation can contribute to overall better mental and physical well-being. Enjoy this hearty and nutritious dish knowing that it's nourishing your body and supporting your journey to better health.

In Conclusion, anxiety and fatigue can have a profound impact on your quality of life. Incorporating vitamin B6 and iron supplements into your daily routine, along with mindful food preparation techniques like pre-soaking pulses, can help alleviate these symptoms and support overall mental and physical well-being. Remember to consult with a healthcare practitioner or functional health coach to personalize your supplementation plan and ensure the best results. With the right support, you can take charge of your health and experience a renewed sense of energy and vitality.