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The Sources of Folate

This week, we have been focusing on folate (vitamin B9) and the important role it plays in ADHD. Today we will continue to focus on folate and learn more about the sources of folate.  Vitamin B9 is needed to synthesize amino acids that are the building blocks for DNA, and neurotransmitters.  Individuals with ADHD have lower levels of dopamine to begin with, which is why it is critical to increase the production of these neurotransmitters as much as possible. The amount of folate that you need depends on your age and your gender. Women who are at a child bearing age or are trying to become pregnant should increase their folate intake. In addition, women who are lactating also have increased folate needs.   Here is the breakdown: Infants...

Vegetarian Friendly Ways to Add Iron to Each Meal

Happy April Fool’s Day! This week, we have been focused on iron and the role it plays in improving ADHD symptoms.  A diet rich in iron leads to increased dopamine production which improves cognitive function.  You now know ways to optimize iron absorption, but how much iron do you need each day  The USDA iron recommendation is 18 milligrams for women and 8 milligrams for men. If you are a vegetarian, it is recommended that you try to consume twice the amount of dietary iron because non-heme (vegetarian) sources of iron are absorbed less efficiently than heme (meat) iron. Here are some meat-free strategies to help you get to 18 mg of Iron that you need each day.

4 Ways to Absorb More Iron

As you may know, this week's Nutrient to Focus on is Iron.  Did you know that iron deficiency is one of the most common nutrient deficiencies in the world? Many individuals struggle to maintain their iron levels, especially those of us with ADHD.  If you are trying to increase the iron in your diet, you need to know these 4 strategies to maximize your iron absorption. Here are 4 Ways to Maximize Your Iron Absorption: Watch out for Calcium: this mineral can block iron absorption in the small intestine.  If you are taking an iron supplement, avoid eating dairy within 30 minutes of taking the iron supplement. For dietary iron, avoid adding dairy to a meal to maximize iron absorption. Vitamin C: This vitamin has the opposite affect of Calcium...

Nutrient to Focus On: Iron

Last week, we continued to investigate the relationship between ADHD and diet by exploring the benefits that protein has on an ADHD brain. This week, we will begin looking at the micronutrients that play a role in ADHD symptoms and behavior.  This week's Nutrient to Focus on is: IRON! Iron is a mineral that our bodies need to survive. It helps provide oxygen to our organs and is involved in dopamine transport in the brain. Last week we discovered that low levels of dopamine is common in those with ADHD. Research suggests that children with ADHD are more likely to have low iron levels. Here are the symptoms of to look for if you are concerned about low iron levels: Increased irritability and inattentiveness Depression Poor Memory Finicky appetite Symptoms of restless leg syndrome As you can see, there...

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