Nutrition and Mental Health (Part 1)
Anxiety and depression aren’t just about your external environment. The nutrients that you put into your body play a pivotal role in maintaining neurotransmitter balance, impacting mood and mental health. Read on for practical tips on using food to improve mood.
November 12, 2024
I want to talk to you about a sensitive topic for moms…
It’s an area where nutrition has a huge, evidence-based role, but this connection doesn’t get enough attention.
I’m talking about mental health and mood disorders.
This post is part of series exploring how food, nutrients, gut health, and hormones influence our mental well-being. Today, we're focusing on the nutrients that have the biggest impact on mental health, specifically how these nutrients can influence anxiety and depression.
But first, let’s be clear—mental health is complex and multifaceted. This isn’t about “do this (nutrition) instead of that (therapy or medication).” Mental health care can be an “and” situation, and that’s where I want to take you.
Our mental health isn’t only about stress, life circumstances, or genetics. While therapy is helpful for everyone, and medications can be life-saving, nutrition also plays a key role in mental health. Improving nutrient deficiencies, gut health, inflammation, and hormone balance has been shown to support mental well-being. If we can make even small improvements here, it can ripple through to boost our mood, energy, and outlook.
Let’s dive into the powerful connection between nutrition and mental health and explore how certain nutrients impact mood, especially when it comes to nutrients for depression and nutrition for anxiety.
1. Protein – the foundation of your mood + neurotransmitters
Protein tops my list because it’s essential, yet under-consumed by many moms, especially during pregnancy and postpartum. Protein is the building block for neurotransmitters like serotonin, a chemical directly linked to mood regulation. A deficiency in protein can lead to lower serotonin levels, which may increase the risk of depression and anxiety.
Particularly for those that run anxious and low-energy, consider taking a look at your protein intake. For nursing moms and those currently recovering from postpartum, protein needs are even higher. Ensuring a steady intake of high-quality protein sources can help regulate mood, boost up energy, and keep those neurotransmitter levels where they need to be.
2. Blood sugar – energy stabilizing and panic aattack preventing
Balanced blood sugar is crucial, yet overlooked, when considering nutrition and anxiety. Many moms I work with experience high anxiety, and low blood sugar often acts as a hidden trigger. When we don’t pair our carbohydrates with protein and healthy fats, our blood sugar levels can dip quickly, triggering feelings of anxiety, irritability, and low mood.
In my practice, I’ve seen clients’ anxiety diminish significantly, or even disappear, just by balancing their meals and snacks. Try pairing every carbohydrate-rich food with a good source of fat or protein and watch how your mood evens out. When blood sugar levels are stable, you’ll have more energy and there’s a solid chance your anxiety will improve.
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3. Magnesium – helps you calm you TF down
Low magnesium is associated with anxiety and insomnia—two symptoms that often go hand-in-hand. Studies show that magnesium supplementation can help reduce both anxiety and sleep disturbances, making it one of my favorite supplements to use with clients.
If you’re struggling with restless sleep, irritability, or extra anxiety, let’s increase the magnesium in your diet with foods like leafy greens, nuts, and seeds, or discuss supplement options with your dietitian.
4. Zinc – for vitality and hormonal mood benefits
Zinc plays a powerful role in mental health, particularly in postpartum depression (PPD) and anxiety. Low zinc levels have been linked to both depression and anxiety, and zinc is an essential mineral in maintaining brain health.
It’s interesting to note that zinc levels can be impacted by birth control pills and absorption issues, meaning many of us might be entering pregnancy with lower-than-ideal levels. Adding zinc-rich foods like oysters, beef, pumpkin seeds, and beans can help boost your mood and also help your immunity. Because let’s be real its in the tank along with your mood🤧
5. Iron – your depression might actually be iron deficiency
Iron deficiency is linked to mental health challenges, particularly depression. Iron is essential for producing serotonin, and low levels can directly affect mood. Iron deficiency is especially common among women due to menstrual blood loss, and pregnancy can further deplete iron stores.
Some moms have even been misdiagnosed with postpartum depression when their symptoms were actually tied to iron deficiency. If you’re feeling fatigued, irritable, or low, get a full iron panel—not just a hemoglobin test—to assess your levels accurately.
Other Key Nutrients for Mental Health
While these are some of the most common deficiencies I see in practice, they’re not the whole picture. Deficiencies in vitamin D, B vitamins, copper, and selenium can also affect mental well-being. Many women go into pregnancy and postpartum with deficiencies that may remain if left unaddressed, affecting mood and energy for years.
Addressing Nutrient Deficiencies is The First Step Toward Feeling Better
Babymaking is nutritionally expensive. Pregnancy, nursing, and the demands of motherhood can leave nutrient reserves lower than ever. That’s why, in my work with clients, we focus on adding more nutrient-dense foods to their diets and balancing blood sugar levels. By testing for nutrient deficiencies, we can target specific areas that may be impacting mood and mental health.
when thinking about mood, we have to address nutrition
Food is more than fuel; it’s a key player in the mind-body connection. Supporting mental health isn’t only about addressing external stressors or seeking therapy (although these are certainly valuable!). Nutrition is a powerful support for mental health, influencing our brain chemistry, balancing our mood, and even reducing anxiety and depression symptoms.
So if you’re looking to improve your mental health, consider adding these nutrients to your diet as part of a holistic approach. By supporting your brain health with proper nutrients, you’re not only fueling your body but nurturing your mind, one bite at a time.
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