Nutrition and its role in mental health

Nutrition and Mental Health: What the Evidence Tells Us

Nutrition is no longer just a concern for physical health. Emerging research continues to demonstrate that what we eat can significantly influence how we feel—mentally and emotionally. Depression and anxiety are the most common mental health conditions worldwide, and with increasing prevalence, it's clear that we need a more holistic approach to care. This includes looking beyond medications and talk therapy and examining one of the most fundamental inputs to our health: food.

Mental health needs more care and awareness holistically.

Dietary Patterns and Mental Wellbeing

Numerous studies have shown that people who follow healthier dietary patterns—like the Mediterranean diet—tend to have better mental health outcomes than those following a more processed, Western-style diet. These findings are not simply about individual nutrients, but about the whole diet and its impact on inflammation, blood sugar balance, gut health, and brain function.

A Mediterranean-style diet emphasises vegetables, fruit, whole grains, legumes, nuts, fish, olive oil, and moderate dairy—foods rich in antioxidants, fibre, essential fats, and phytonutrients. In contrast, ultra-processed diets tend to be high in sugars, refined grains, and industrial fats, all of which may drive inflammation and blood sugar dysregulation—two key factors in the development of mental health concerns.

Understanding the Pathways: Blood Sugar, Inflammation, and the Gut-Brain Axis

1. Refined Carbs and Mood Swings: Diets high in sugar and refined carbs can lead to rapid blood sugar spikes and crashes. These fluctuations don’t just affect your energy—they can influence your mood and trigger anxiety-like symptoms. Over time, this pattern can contribute to chronic stress on the body and mind.

2. Inflammation and Mental Health: Chronic low-grade inflammation is linked to depression and other mood disorders. Pro-inflammatory foods—like processed meats, refined oils, and sugary snacks—can worsen this. Anti-inflammatory diets rich in omega-3s, polyphenols, and fibre may help modulate this response and support mood regulation.

3. Gut Health and the Brain: The gut-brain connection is real. About 90% of our serotonin (a neurotransmitter critical for mood balance) is produced in the gut. A compromised gut microbiome, often driven by poor diet, antibiotics, or chronic stress, can reduce serotonin production and increase anxiety. Diets rich in fibre, fermented foods, and plant diversity support a healthy microbiome, which in turn supports mental health.
   

Nutrient Deficiencies and Mental Health: What You Should Know

Preparing a meal with whole foods, rich in vitamins and minerals..

While diet quality matters, individual nutrient status also plays a role in mental health. In practice, many people—especially those with chronic stress, gut issues, or poor absorption—may be low in specific nutrients, even if they try to eat well. As a naturopath, I always consider these possible underlying factors and aim to work with clients to investigate root causes of their symptoms.

Here are some key nutrients that impact mental wellbeing:

🔍 Nutrients That Matter:

• 🩸 Iron: Low iron can present with anxiety-like symptoms, including fatigue, brain fog, and heart palpitations. If you’re plant-based, include iron-rich foods like leafy greens, legumes, and nuts—paired with vitamin C to improve absorption. If deficiency is suspected, always test before supplementing, as too much iron can be harmful.

• 💚 Magnesium: A well-known calming nutrient, magnesium helps regulate neurotransmitters like GABA and serotonin. Stress, poor diet, and gut issues can deplete magnesium. Food sources include leafy greens, seeds, nuts, and legumes.

• 💥 Zinc: This trace mineral is essential for neurotransmitter function and brain health. Zinc deficiency can contribute to mood imbalances and poor stress resilience. Food sources: oysters, pumpkin seeds, beef, and chickpeas.

• 🍳 B Vitamins (especially B6, folate, and B12): These are critical for the production of mood-related neurotransmitters. Some people may have genetic variations (e.g., MTHFR) that affect how they process B vitamins, requiring activated forms. Symptoms of deficiency can include low mood, anxiety, irritability, and fatigue.

• 🐟 Omega-3 Fatty Acids: Low omega-3 levels are linked with mood disturbances, including depression and anxiety. These essential fats support brain structure and function. Found in oily fish (like salmon), algae oil, flaxseeds, and walnuts.

• ☀️ Vitamin D: Commonly low in many people—especially in winter months or those with limited sun exposure—vitamin D is important for mood and immune function. Deficiency is associated with higher rates of depression and anxiety.

• 🍗 Tryptophan: This amino acid is a precursor to serotonin. If protein intake is low or digestion is impaired, tryptophan levels may drop, affecting serotonin production. Best sources include turkey, tofu, seeds, and nuts. Remember—gut health is essential for converting tryptophan to serotonin.

• 🌟 Antioxidants: These protect the brain from oxidative stress. Low levels can increase inflammation, which in turn may worsen symptoms of anxiety and depression. Focus on a colourful variety of fruits and vegetables to increase antioxidant intake.
  

Compassion and Realism in Nutritional Care

While nutrition is a powerful tool, it’s important to be realistic. Eating well can be challenging—especially when you're overwhelmed, fatigued, or dealing with mental health issues. Factors like appetite changes, medication side effects, financial barriers, or even executive dysfunction can make preparing healthy meals difficult.

That’s why my approach is always personalised, practical, and grounded in understanding your day-to-day reality. It’s not about perfection—it’s about consistent small changes that support your body and mind over time.

If you’re struggling with mood, anxiety, or chronic stress, consider exploring your nutrient status and dietary patterns with professional support. Sometimes, it’s not just what you’re eating—but how your body is absorbing, and processing those nutrients.

💬 Need Support?

As a naturopath, I can help identify underlying nutrient deficiencies, support gut health, and guide you in making realistic, sustainable dietary changes tailored to your needs. Mental health is multifaceted—and nutrition is just one piece of the puzzle—but it's a piece worth exploring.