Nutrition for Mental Health

Caroline Farrell
6 days ago
2 min read

A study conducted in 2022 revealed that 42% of Irish adults experience a mental health disorder, with one in ten having attempted suicide.

In recent years, the connection between nutrition and mental health has moved from fringe theory to mainstream science. While mental health is a complex, multifaceted issue influenced by genetics, environment, and social factors, a growing body of research shows that what we eat plays a significant role in our emotional wellbeing.

How Diet Affects the Brain

The brain is a highly active organ, using approximately 20 percent of the body’s energy. To function well, it relies on a steady supply of nutrients including glucose, fatty acids, amino acids, vitamins, and minerals. These nutrients help regulate neurotransmitters such as serotonin, dopamine, and GABA, which control mood, motivation, and sleep.

When the body experiences nutrient deficiencies or blood sugar spikes and crashes, we may feel anxious, fatigued, or low. A balanced diet supports brain chemistry, promotes stable energy, and can reduce inflammation—an underlying factor in many mental health conditions.

The Role of the Gut-Brain Axis

Your brain and digestive system are directly connected via the gut-brain axis. The gut produces around 90 percent of the body’s serotonin, a key mood-regulating chemical. A healthy gut microbiome can positively affect mental health, while an imbalanced one may contribute to low mood or anxiety.

To support gut health, eat a variety of fibre-rich foods (such as oats, garlic, onions, and bananas) and fermented foods (such as kefir, yoghurt, kimchi, and sauerkraut). These help maintain a diverse population of beneficial bacteria.

Key Nutrients and Mood-Boosting Foods

Omega-3 Fatty Acids

Omega-3s are vital for brain cell structure and function. They help reduce inflammation and support the production of serotonin. Sources include salmon, sardines, mackerel, flaxseeds, chia seeds, and walnuts.

B Vitamins and Folate

B vitamins—especially B6, B12, and folate—play an essential role in producing mood-regulating neurotransmitters. Deficiencies have been linked to depression. Get them from leafy greens, beans, eggs, whole grains, and fortified cereals.

Vitamin D

Vitamin D is critical for brain function and mood balance. Many people in Ireland are deficient due to limited sunlight, especially in winter. Good sources include oily fish, fortified dairy, and egg yolks, or a supplement where necessary.

Magnesium and Leafy Greens

Magnesium helps regulate the nervous system, supports sleep, and may ease anxiety. Excellent sources include dark leafy greens like spinach, kale, and Swiss chard, as well as avocados, almonds, and whole grains.

Zinc

Zinc plays a key role in neurotransmitter regulation, brain plasticity, and immune function. Low zinc levels are linked to depression, anxiety, and ADHD. It also supports GABA and glutamate activity, which are important for mood regulation. Food sources include red meat, poultry, shellfish (especially oysters), pumpkin seeds, sesame seeds, legumes, nuts, and whole grains. While supplements can help in deficiency, it’s best to consult a professional, as excess zinc can interfere with copper absorption.

Antioxidant-Rich Foods

Antioxidants protect brain cells from oxidative stress and inflammation. Add berries (blueberries, strawberries, blackberries), dark chocolate, and coffee in moderation. These foods contain flavonoids and polyphenols linked to improved mood and cognitive performance.