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Many Empaths and Highly Sensitive People can suffer with high levels of emotional stress from time to time, so they have to consider their nutrient levels may be low. Some sensitive people go through some excessive introversion at some point in their life, especially around times of awakening, spiritual development or major life transitions. However extreme introversion may be a sign of major imbalance or even nutrition deficiency. These stressful times can deplete the sensitive and empathetic person of nutrients that help keep the body and mind calm and healthy.

Vitamin B6, zinc and Magnesium
Vitamin B6 and zinc are often stripped from the body when under a lot of stress. Also magnesium is sequestered and wasted via the urine in times of stress. That means you need more magnesium during stressful times too. Stress can cause magnesium depletion, and a lack of magnesium magnifies stress. In the Magnesium Miracle book the author explains that when you are under stress, your body creates stress hormones, causing a cascade of physical effects, all of which consume magnesium. If the stress continues and you don’t rest or replace your magnesium between stressful episodes, your magnesium stores become depleted. See these signs of magnesium deficiency

Pyroluria Questionnaire from The Antianxiety Food Solution

A questionnaire devised by Trudy Scott author of Anti-Anxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings will help you identify whether you might have pyroluria, a social anxiety condition. The physical and emotional symptoms listed in the questionnaire are caused by deficiencies of vitamin B6 and zinc. When you experience high levels of stress, vitamin B6 and zinc will be further depleted, so you may notice worsening symptoms and more anxiety. See the questionnaire here

B Vitamins

B Vitamins are water-soluble and are needed on a daily basis. Collectively, they have many roles in keeping us healthy, such as immunity, hormonal balance, circulation, energy production and stress regulation. Many B Vitamins are made in the small intestine.

Pyridoxine(B6) is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behaviour

Food sources of vitamin B6:
Good sources to obtain pyridoxine from are brewer’s yeast, eggs, chicken, carrots, fish, liver, kidneys, peas, wheat germ, walnuts.


Magnesium works alongside calcium to maintain muscle and nerve impulses and bone density. It is also essential for the functioning of many enzyme pathways, and is linked with protein synthesis and the production of some hormones.

Magnesium is a vital component of chlorophyll and is present in all green leafy vegetables, nuts and seeds.


This trace mineral plays a part in nearly every major disease, including diabetes and cancer. Its main role is concerned with the protection and repair of DNA, however, it is also required to make insulin, the antioxidant enzyme superoxide dismutase, and to boost the immune system. Oysters are the highest dietary source of zinc, and it is found in higher levels in animals and fish than in plants.

Read more:

The Eating Plan for Empaths and HSPs: Change Your Diet Change Your Life

Anti-Anxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings

Are You an Introvert Empath?

Could This be a Cure for Introversion & Social Overwhelm for Empaths?

How do You Know if You are an Empath or Simply Sensitive

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