Nutrition & Mental Health: Can food influence our mood?

How we feel is influenced by many factors – stress, sleep, physical activity, and social relationships all play an important role. But another factor is increasingly coming into focus: nutrition. It is now well established that certain nutrients, eating habits, and even our gut microbiome can affect mental well-being. This article explores how nutrition can influence mood, which nutrients are relevant – and what you can pay attention to in your daily life.

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What the Research Shows

Our brain depends on a continuous supply of specific micronutrients. A deficiency in vitamins, minerals, or essential fatty acids can impair the function of nerve cells and neurotransmitters such as serotonin, dopamine, or GABA – all of which play a key role in our emotional balance.

The following nutrients have been shown to be particularly relevant:

• Omega-3 fatty acids are essential for brain function. They promote the production of anti-inflammatory signaling molecules and have been shown to reduce depressive symptoms, especially the EPA-rich form. Natural sources include oily fish such as salmon, mackerel, herring, and sardines. Plant-based alternatives such as flaxseeds, chia seeds, and walnuts provide alpha-linolenic acid (ALA), although its conversion to active EPA is limited. [2]
• Vitamin D plays a role in regulating inflammation and neurotransmitters. Low vitamin D levels have been associated with an increased risk of depression. Most of it is synthesized through UVB light in the skin; smaller amounts are found in fatty fish, egg yolks, and mushrooms. Especially in the winter months or with limited sun exposure, medically supervised supplementation may be advisable. [4]
• B vitamins, particularly B6, B12, and folate, are essential for neurotransmitter metabolism. A deficiency can lead to irritability, fatigue, or depressive moods. B6 is found in bananas, avocados, poultry, and whole grains; B12 almost exclusively in animal-based foods like meat, fish, eggs, and dairy. Folate is particularly abundant in leafy greens, legumes, and whole grains. People on vegetarian or vegan diets should pay special attention to their B12 intake. [6]
• Magnesium, iron, and zinc support the stress regulation system (HPA axis) as well as energy production. Magnesium is abundant in nuts, seeds, legumes, green vegetables, and whole grains. Iron is found in meat as well as in plant sources like lentils, millet, or spinach – best combined with vitamin C-rich vegetables to enhance absorption. Zinc is found in pumpkin seeds, oats, legumes, and cheese. [5]
  

An unbalanced diet – for example, one that is highly processed or lacking in variety – can lead to nutrient deficiencies over time that may negatively affect emotional balance. Dietary supplements should not be taken without medical indication – a proper medical diagnosis is the first step to identifying and treating any deficiencies individually.

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Gut-Brain Axis: How the Gut Affects Mood

Another increasingly recognized connection exists between gut health and psychological well-being. The so-called gut-brain axis refers to the bidirectional communication between our gastrointestinal tract and the central nervous system. The trillions of microorganisms that inhabit our gut – known as the microbiome – play a key role in this interaction.

Studies show that an imbalanced gut microbiota (e.g. due to a poor diet, chronic stress, or antibiotics) may be linked to an increased risk of depression and anxiety disorders. [1] Conversely, early research suggests that the targeted use of so-called psychobiotics – probiotic bacterial strains shown to influence emotional well-being – may have mood-enhancing effects.

A fiber-rich, plant-based diet including fermented foods (like yogurt, kefir, or sauerkraut) appears to support a healthy gut microbiome, which in turn may help maintain emotional balance.

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Everyday Nutrition Tips

While nutrition alone cannot cure mental illnesses, studies clearly show that it can play a significant role in prevention and supportive treatment. The nutrients mentioned – such as omega-3 fatty acids, B vitamins, vitamin D, magnesium, and zinc – can typically be obtained through a balanced, varied diet. Being mindful of what you eat helps lay the foundation for both physical and mental well-being.

In addition, a few small changes in your daily habits can help improve your overall sense of well-being:

• Choose whole foods: Vegetables, fruits, legumes, nuts, whole grains, and quality oils provide essential micronutrients.
• Reduce sugar and highly processed foods: A "Western diet" high in sugar, trans fats, and additives is associated with an increased risk of depressive symptoms. [3]
• Avoid blood sugar fluctuations – they may affect your mood.
• Stay hydrated: Dehydration can contribute to fatigue and irritability.
• Listen to your gut: Individual intolerances (e.g. to lactose or fructose) can affect gut health and, as a result, your emotional well-being.

Although research into the connection between nutrition and mental health is still in its early stages, it shows clear links. A nutrient-rich, gut-friendly diet can support emotional balance, act preventively, and accompany therapeutic processes. If you frequently feel tired, irritable, or low in mood, you should also take a closer look at your diet – and seek medical or nutritional guidance if needed.

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References

1. Dinan, T. G., & Cryan, J. F. (2017). The microbiome-gut-brain axis in health and disease. Gastroenterology Clinics, 46(1), 77–89. https://doi.org/10.1016/j.gtc.2016.09.007
2. Grosso, G., Galvano, F., & Marventano, S. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 313570. https://doi.org/10.1155/2014/313570
3. Jacka, F. N., Pasco, J. A., & Mykletun, A. (2010). Association of Western and traditional diets with depression and anxiety in women. American Journal of Psychiatry, 167(3), 305–311. https://doi.org/10.1176/appi.ajp.2009.09060881
4. Li, G., Mbuagbaw, L., Samaan, Z., Falavigna, M., Zhang, S., Adachi, J. D., Cheng, J., Papaioannou, A., & Thabane, L. (2014). Efficacy of vitamin D supplementation in depression in adults: A systematic review. The Journal of Clinical Endocrinology & Metabolism, 99(3), 757–767. https://doi.org/10.1210/jc.2013-3450
5. Reid, B. M., & Georgieff, M. K. (2023). The interaction between psychological stress and iron status on early-life neurodevelopmental outcomes. Nutrients, 15(17), 3798. https://doi.org/10.3390/nu15173798‍
6. Sangle, P., Sandhu, O., Aftab, Z., Anthony, A. T., & Khan, S. (2020). Vitamin B12 supplementation: Preventing onset and improving prognosis of depression. Cureus, 12(10), e11169. https://doi.org/10.7759/cureus.11169