Nutrition for Mental Health

The brain is an incredibly energy-demanding organ, consuming roughly 20% of the body’s energy.¹ To function efficiently, it relies on a constant supply of nutrients to influence mood, cognition, and behavior. Imagine your brain is like a car—if you put in the right kind of gas, it runs smoothly, but if you put in the wrong kind of gas, it does not work well. The same goes for your brain. This National Nutrition Month, let’s dive into how nutrition—what we eat—affects our mental health, and how you can make food choices that can help your brain feel great!

Essential Nutrients for Mental Health

Omega-3 Fatty Acids²

Omega-3 fatty acids, found in fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts, are known to support brain health by reducing inflammation. These healthy fats have been linked to lower rates of depression and anxiety. They also play a vital role in maintaining the brain’s structure and communication pathways.

B Vitamins³

B vitamins, especially B6 and folate, are crucial for brain function. These vitamins are involved in the production of many of the chemicals your brain releases to make you happy. Deficiencies in B vitamins have been associated with symptoms of depression, fatigue, and poor cognitive function. Foods rich in B vitamins include leafy greens, eggs, legumes, whole grains, and fortified cereals.

Magnesium⁴

Magnesium is a mineral that plays a key role in regulating the stress response. It helps manage the body’s production of cortisol, a hormone released in response to stress. Magnesium-rich foods like spinach, nuts, seeds, and dark chocolate can promote relaxation and reduce anxiety. Research has shown that magnesium supplementation can also improve mood and reduce feelings of depression.

Vitamin D⁵

Vitamin D is known as the “sunshine vitamin” because our bodies produce it when exposed to sunlight. However, many people are deficient in this essential nutrient, especially in regions with long winters. Low levels of vitamin D have been linked to depression, anxiety, and other mood disorders. You can boost your vitamin D levels by eating fatty fish, fortified dairy products, and egg yolks, or by spending more time in the sun.

Foods to Avoid

While there are plenty of foods that support mental health, there are also those that can have negative effects on your mood and well-being:

Processed Sugars and Refined Carbs: Consuming excessive sugar and processed carbs can lead to blood sugar spikes and crashes, contributing to feelings of irritability, fatigue, and anxiety.

Caffeine: While moderate caffeine consumption can boost energy, excessive caffeine intake can increase anxiety, disrupt sleep, and cause jitteriness.

Trans Fats and Highly Processed Foods: These can cause inflammation in the brain and negatively affect mental clarity and mood. It is best to limit foods high in trans fats, such as fast food, fried foods, and commercially baked goods.

Conclusion

What you eat can significantly impact how you feel mentally and emotionally. By focusing on a nutrient-rich diet, you can support optimal brain health and reduce the risk of mental health issues like anxiety and depression. Remember, mental health is complex, and diet is just one piece of the puzzle, and over-eating anything–even vitamins–can have negative effects. To make sure you are getting the proper amount of vitamins for your mental health, consider consulting a dietary service. By taking care of both your body and mind, you can achieve a more resilient and happier state of being.

So next time you sit down to a meal, think about how that food can fuel your brain for better mental well-being—because nourishing your body can be a powerful tool for nurturing your mind.

Resources

1. Raichle ME, Gusnard DA. Appraising the brain’s energy budget. Proc Natl Acad Sci U S A. 2002;99(16):10237-10239. doi:10.1073/pnas.172399499
2. Kelaiditis CF, Gibson EL, Dyall SC. Effects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and/or depression in adults; A systematic review and meta-analysis of randomised controlled trials. Prostaglandins Leukot Essent Fatty Acids. 2023 May;192:102572. doi: 10.1016/j.plefa.2023.102572. Epub 2023 Apr 2. PMID: 37028202.
3. Hvas, A. M., Juul, S., Bech, P., & Nexø, E. (2004). Vitamin B6 level is associated with symptoms of depression. Psychotherapy and psychosomatics, 73(6), 340–343. https://doi.org/10.1159/000080386
4. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
5. Anglin RE, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry. 2013;202:100-107. doi:10.1192/bjp.bp.111.106666