Food and Mood: Improve Mental Health Through Nutrition

While mental health is an increasingly prominent issue in today’s world, traditional treatment methods consist of medication and therapy. These interventions (medication and therapy) are necessary for many people but they have been shown to have little impact on an emerging understanding of the science of happiness, which increasingly suggests that nutrition, among other things, plays a key role in our emotional and cognitive function. 

Nutritional Psychiatry is a discipline that studies how our food choices affect our neurotransmitter activity, brain function, and our ability to respond to stress. This article reviews how certain nutrients, dietary patterns, and gut health influence mental health, citing peer-reviewed studies that support these findings with scientific evidence.

The Gut-Brain Connection

The gut-brain axis is a complex communication pathway between the brain and the gut, which involves the vagus nerve, neurotransmitters, and gut microbiota. As approximately 90% of serotonin is synthesized in the intestines, the gut microbiome significantly influences serotonin production.1

But, diets abundant in processed foods, artificial additives, and refined sugars have all been associated with gut dysbiosis, potentially contributing to:

• Elevated cortisol levels, which may cause more stress and anxiety2
• Decreased synthesis of serotonin and dopamine, with impact on mood and cognitive functioning3
• Neuroinflammation (implicated in depression and cognitive decline4

In contrast, nutrient-rich, anti-inflammatory eating helps gut health, which bolsters mental clarity and emotional resilience.

Most Important Nutrients For Mental Well-Being

Omega-3 Fatty Acids (EPA & DHA): Key for Brain Function

Omega-3 fatty acids are critical for brain structure, neurotransmitter activity, and reducing neuroinflammation.5 Research shows that increased EPA intake correlates with a greater decrease in both depression6 and anxiety symptoms.

Bioavailable omega-3 sources are wild-caught fish, grass-fed meats, and pasture-raised eggs. Low levels of omega-3 fatty acids in the diet can be supplemented by a high-quality omega-3 supplement (fish oil or krill oil) where necessary.

Magnesium: A Stress and Anxiety Regulator

Magnesium is critical for GABA regulation, the brain's main inhibitory neurotransmitter.7 Low magnesium levels have been correlated with elevated anxiety levels, subpar sleep, and unstable mood.8

You can find organ meats from grass-fed animals, wild-caught seafood, and raw dairy products ideal sources of magnesium. Nonetheless, supplementation with magnesium glycinate or citrate may be indicated, as magnesium deficiency is ubiquitous.

Vitamin B6, B9, B12: Strengthen Neurotransmitter Synthesis

The B vitamins are involved in the metabolism of serotonin, dopamine, and norepinephrine, which are important for mood and cognitive function.9 B12 deficiencies are associated with cognitive decline, fatigue, and depression.10

The most bioavailable forms are liver from pasture-raised animals, pasture-raised eggs, red meat, and raw dairy. People with restricted diets may need to supplement in order to meet daily needs.

Amino Acids (Tryptophan & Tyrosine): Building Blocks of Neurotransmitters

Tryptophan and tyrosine are amino acids that serve as precursors in the production of neurotransmitters. Tryptophan is transformed into serotonin, while tyrosine forms dopamine, allowing us to enhance mood, sleep, motivation as well as cognitive function.11

The best sources are pasture-raised eggs, raw dairy, poultry, and red meat. Bone broth, made from the bones of grass-fed animals, contains amino acids that are essential to mental health and well-being.

Antioxidants: Guarding the brain against oxidative stress

Oxidative stress may be an important factor driving neurodegeneration and depression.12 Antioxidants such as vitamin C and vitamin E have protective effects on brain function by decreasing inflammation and increasing neurotransmitter activity.13

Antioxidant-rich animal fats come from grass-fed sources, organ meats, and pasture-raised eggs. Curcumin, a component of turmeric, has also been shown to promote serotonergic and dopaminergic activity, ameliorating depressive symptoms.14

Best Foods for Mental Health

Diets rich in whole, unprocessed animal products have been linked to depression and cognitive decline.15 According to the research, those who are eating grass-fed meats, wild-caught seafood, and healthy fats see benefits in mood, cognitive function, and overall well-being.16 Cutting out processed foods, industrial seed oils, and refined sugars will compound these benefits.

The Effect of Intermittent Fasting on Brain Health

Studies have shown that time-restricted eating enhances mental clarity and emotional stability in the following ways:

• Elevation of brain-derived neurotrophic factor (BDNF), which promotes neuroplasticity17
• Reduction of neuroinflammation, an important player in mood disorders18
• Improved brain energy levels by increasing insulin sensitivity(S2)19

A daily fasting window between 12 and 16 hours could drive cognitive function while at the same time securing an adequate intake of nutrients.

Effects of Sugar and Refined Foods on Mental Health

The energy drop from diets high in refined sugar and processed foods leads to mood instability, fatigue, and cognitive decline. It’s thought that having too much sugar can contribute to:

• Irritability and fatigue due to fluctuations in blood sugar20
• Depression, which is also associated with chronic inflammation21
• Dysbiotic gut microbiome, which can inhibit neurotransmitter production22

Between 5% and 30% of people with high sugars develop depression as shown by bilateral meta-analysis.23  It is important to replace highly refined carbohydrates with high-quality ones. Animal fats and proteins can also stabilize energy and support cognitive functions.

Takeaway

Nutritional Psychiatry, a new and growing field, highlights just how much our food choices affect mental health as copious scientific research has repeatedly shown, an abundance of critical amino acids, fatty acids, B vitamins, magnesium, omega-3 fatty acids, amino acids, and antioxidant — all which are crucial for neurotransmitter production, inflammation reduction, and cognitive function. The gut-brain axis is another major reason why digestive health matters, especially since gut microbiota are integral in regulating mood and stress resilience.

Patterns of eating that emphasize nutrient-dense, whole foods, and high-quality animal products in particular, have been associated with greater emotional stability, improved cognitive clarity, and better mental health overall. On the other hand, diets rich in refined sugars, processed foods, and artificial additives are linked to neuroinflammation, neurotransmitter imbalances, and elevated risk of mood disorders.

Following a whole-foods-based diet, optimizing micronutrient consumption, and employing intermittent fasting techniques may be the superpower that fortifies mental health. With the constant evolution of science, nutrition will likely become a more vital part of personalized healthcare for mental health.

By being proactive and including certain foods in our diet, we can make decisions to encourage lasting cognitive functioning, emotional resilience, and general psychological well-being. By focusing on nutrient-dense foods and reducing inflammatory dietary components, people can reclaim their neurophysiology, one meal at a time.

Dr. Abdullah Alameer, M.D.

https://www.iherb.com/blog/mental-health-and-nutrition/2057#Takeaway