Vitamins: We know we need them, but are most of us getting enough? Well, it depends.

Vitamin deficiencies can often have a noticeable impact on our emotional well-being, leading to mood changes and cognitive issues. Three vitamins in particular—B-complex, D, and C—play a key role in our brain health and mood. Consuming the right foods and supplementation, if necessary, can help us meet our daily requirements. Let’s take a closer look at each of these brain-supporting vitamins and how we can get enough of them.

Understanding Brain Health and Mood

According to Oliver Motisi, MSc in Clinical and Public Health Nutrition, CPO at Bioniq, a personalized supplements company, “Brain health and mood are two sides of the same coin.” When our brains are well-nourished, they’re in a better position to regulate emotions, focus on tasks, and handle stress, he says. “A poor diet high in processed foods and low in protein, fiber, and vitamins can disrupt [our] hormonal balance, leading to low mood, anxiety, or brain fog.”

Inflammation, often a result of unhealthy eating patterns, can also lead to poor brain health. Dr. Breanna Guan, a naturopathic and functional medicine doctor, says additional symptoms of poor brain health include memory issues, irritability, and even sleep disturbances.

Vitamin B-Complex

B vitamins consist of a group of eight water-soluble vitamins, including thiamin (B1), biotin (B7), and folic acid (B12). Since the body doesn’t store these vitamins, they must be replenished daily through food or supplementation.

Guan says that B vitamins support energy production, regulate our mood, and reduce inflammation. These vitamins play a key role in neurotransmitter synthesis, particularly for serotonin and dopamine. A 2022 systematic review and meta-analysis in Nutrition Reviews found that Vitamin B supplementation slowed cognitive decline, especially in those who received early intervention.

Food sources of B vitamins include dairy products, leafy greens, eggs, fish, poultry, and beans. A healthy, balanced diet should be adequate in meeting B vitamin needs for most people.

However, Dr. Austin Perlmutter, board-certified internal medicine physician, educator, and researcher at Big Bold Health, points out that certain groups—vegans, those with GI conditions such as Crohn’s disease, those who consume significant amounts of alcohol, the elderly, and those taking certain medications (proton pump inhibitors, for example)—may have a higher risk for deficiency.

Supplementation needs will vary from person to person, and depending on the specific B vitamin. It’s best to check with a medical professional for any possible deficiencies.

Vitamin D

Vitamin D is a fat-soluble hormone that our skin produces when exposed to the sun. “In the brain, vitamin D is an essential regulator of multiple pathways that impact cognition and mood,” says Perlmutter.

According to a 2018 literature review in Cureus, vitamin D is considered a “neuro-steroid” with a strong presence in our brain tissue. The vitamin’s biologically active form has significant neuroprotective effects, such as the clearance of amyloid plaques, a key component of Alzheimer’s disease. Furthermore, the presence of vitamin D in utero or in one’s early years can potentially reduce autism risk.

Vitamin D is believed to influence serotonin production and our circadian rhythms, two significant factors linked to depressive symptoms. Vitamin D supplementation can benefit those living with mental health conditions or neurological disorders, such as depression and epilepsy.

The National Institutes of Health states that most people in the U.S. consume insufficient amounts of vitamin D. They recommend five to 30 minutes of sun exposure, between 10 a.m. and 4 p.m., at least twice weekly to the hands, arms, legs, and face, without sunscreen. (Of course, it’s important to take the UV index into consideration). Dietary sources of vitamin D include cod liver oil, fatty fish, and fortified milks and cereals.

Older adults, breastfed infants, those with limited sun exposure, those with darker skin, those with certain health conditions that affect fat absorption (cystic fibrosis, celiac disease, ulcerative colitis), obese individuals, and those with a history of GI surgeries are at a higher risk of vitamin D deficiency.

Recommended daily intake will depend on factors such as age, gender, lifestyle factors, physiology, and overall health status.

Vitamin C

“Vitamin C is one of the brain’s most concentrated antioxidants,” says Motisi. He emphasizes the way it protects our neurons from oxidative stress, which has a strong link to cognitive decline and mood disorders. This vitamin also assists with neurotransmitter synthesis, including serotonin and norepinephrine, which play an important part in regulating our mood and focus.

Vitamin C deficiency, also known as scurvy, is found more commonly in those who live with food insecurity, consume excessive amounts of alcohol, and eat limited amounts of fruits and vegetables.

Ana Reisdorf, MS, RD for GLP-1 Hub says common sources of this vitamin include citrus fruits, berries, broccoli, and peppers, with a recommended daily amount (RDA) of 75 mg for women and 90 mg for men.

Combining Vitamins for Optimal Brain Health

What happens if we supplement with a mix of two—or all—of these vitamins? And is there a proper way to go about taking them?

Reisdorf says, “A combination of B-complex, D, and C vitamins can provide antioxidant protection, support neurotransmitters, and reduce inflammation.” However, “It’s best to take B-complex and C with meals (they’re water-soluble) and D with a fat-containing meal for better absorption.”

Motisi points out that the ideal way to approach supplementation is by using blood tests to determine where we might be lacking, and by how much. “Instead of guessing or overwhelming the body, it’s far better to provide precisely what the brain and body need to function at their best, as one integrated system.”

What to Consider Before Taking These Vitamins

As with any new health regimen, it’s essential to be aware of the risks and considerations associated with supplementation. Motisi reminds us that more doesn’t necessarily mean better. “Taking high doses of certain vitamins, especially fat-soluble ones like vitamins A, D, E, and K, can lead to toxicity if not properly monitored. Even water-soluble vitamins like B6 or B12, when taken in excess, can cause unwanted side effects such as nerve issues or imbalances in other nutrients.”

Reisdorf says that high doses of vitamin D (>4,000 IU/day) can put us at risk for hypercalcemia, which can be detrimental to our bone health.

Key Takeaways

Mental health is impacted by many factors, including genetics, life experiences, physical environment, socioeconomic status, social interactions, lifestyle habits, and diet. While you can’t control every factor, there are things you can do to improve your mood and quality of life.

How Vitamin B May Help You Taking a vitamin B complex, for instance, in one study has been shown to have a modest, but positive influence on mood symptoms of depression.

However, vitamin and nutritional supplements should not be used as a replacement for traditional mental healthcare. It can, however, potentially complement your treatment.

Because the connection between the body and brain is so strong, maintaining a healthy diet full of vitamins and nutrients can positively impact your overall health and well-being.

This article covers the importance of B vitamins and the possible benefits of taking a vitamin B complex supplement.

What Do B Vitamins Do?

Vitamins are important to our health. While there are only 13 essential vitamins (including vitamin A, C, D, K, etc.), each plays a different role in the body and brain.

The Role of Vitamin B The B vitamins, in particular, contribute to optimal brain health and have a direct effect on your mood. B vitamins impact your energy production, DNA/RNA synthesis, and repair, and the synthesis of neurochemicals and signaling molecules, among other aspects of the brain. This is why maintaining adequate levels of vitamin B is necessary for psychological and neurological functioning.

The types of B vitamins include:

Thiamine (B1) Riboflavin (B2) Niacin (B3) Pantothenic acid (B5) Pyridoxine (B6) Folate (B9) Cobalamin (B12)

Vitamin B Complex

While some people get adequate amounts of vitamin B in their diet, others may benefit from a vitamin B complex.

A vitamin B complex is a supplement that includes all of the B vitamins in one pill. Often, it will contain 100% of the recommended daily allowance (RDA), but sometimes it can supersede that amount.

You should not supplement with vitamins without guidance from your doctor. While supplementation may be a good way to get adequate nutrient intake, especially in terms of certain B vitamins, you want to make sure that you are receiving adequate amounts of the necessary B vitamins.

Benefits of Vitamin B on Your Mental Health

While B vitamins are essential for maintaining your bodily function, they can also improve your mental health and well-being. This is why it’s important to maintain healthy levels of vitamin B daily.

Benefits of Vitamin B Complex Here’s how vitamin B helps support mental wellness: Boosts energy levels: B vitamins help convert food into energy.

B vitamins help convert food into energy. Supports healthy brain function: Vitamin B6, B9, and B12 contribute to homocysteine metabolism, which can reduce the risk of cognitive decline and dementia.

Vitamin B6, B9, and B12 contribute to homocysteine metabolism, which can reduce the risk of cognitive decline and dementia. Improves mood: Vitamin B6, in particular, is involved in the synthesis of neurotransmitters involved in the regulation of mood.

Vitamin B6, in particular, is involved in the synthesis of neurotransmitters involved in the regulation of mood. Alleviates stress: There is some research that B vitamins are associated with certain measures of reduced stress.

The Effect of Vitamin Deficiency on Mental Health

Nearly 10% of the U.S. population has nutritional deficiencies, while 31% of the U.S. population is at risk for at least one vitamin deficiency or anemia.

Vitamin deficiencies can be caused by poor nutrition, vegetarianism, chronic alcoholism, post-gastrectomy surgery, pregnancy, and certain medications, among other factors or conditions.

The most common vitamin deficiencies include folate, vitamin B6, and vitamin B12, with a subclinical vitamin B12 deficiency affecting somewhere between 2.5% and 26% of the population, depending on estimates.

Unfortunately, many people don’t know when they’re experiencing a vitamin deficiency. They may be experiencing physical and mental health symptoms, but are unsure of the underlying cause.

What Happens If a Vitamin B Deficiency Is Left Untreated?

If a deficiency goes untreated and worsens it can cause serious harm to the body and brain. In the case of a B12 deficiency, people could experience significant physical, neurological, and psychiatric symptoms.

Vitamin B deficiency can affect memory function and cognition. It can also affect the neurodevelopment of a child in utero and lead to a greater risk of neurological birth defects.

There’s a reason why a healthy diet, along with exercise and social connection, is recommended for optimal mental health. Countless studies have found that a diet rich in vitamins and nutrients can support the prevention of certain mental health conditions and promote the maintenance of overall mental health.

Signs of Vitamin B Deficiency

Some signs that you’re experiencing a vitamin B deficiency include:

Low energy

Mood changes

Cognitive issues

Tingling in the extremities

To evaluate your vitamin levels and overall health, you’ll want to get blood work, which you can request from your primary care physician.

How to Boost Your Vitamin B

While a vitamin B complex is often a good option for maintaining adequate levels of B vitamins, additional approaches may be helpful, including:

Take a vitamin D3 vitamin along with the vitamin B complex

Add more fruits and vegetables into your diet, including fibrous foods and foods with antioxidants such as cucumbers, leafy greens, citrus fruits, and berries

Consider adopting a plant-based diet and eating foods high in B12

Increase your water intake, aiming for half your body weight in ounces

Get sunlight every day

Exercise regularly, which can include brisk outdoor walks

Get routine blood work to monitor your levels

What many people don’t know is that B12 can be produced in the gut, is thought to be involved in the regulation of microbes in the gastrointestinal tract, and is potentially influential in the gut-brain connection.

Keep in Mind

It’s important to take care of your body and brain, especially if you’re experiencing a mental health condition, such as anxiety or depression. In addition to working with a primary care doctor and mental health professional to maintain your mental health, it can be important to be aware of your nutritional and vitamin intake.

Understand, however, that severe mental health conditions require professional treatment. A change in diet may help, but it will not resolve underlying mental health issues not related to specific vitamin deficiencies.

The GAIA Study found a direct link between diet quality and burnout; nutrient-dense, anti-inflammatory diets were associated with lower emotional exhaustion, better mood, improved sleep, and faster recovery.

Poor diets high in processed foods, added sugars, and unhealthy fats were correlated with increased stress, greater burnout risk, and slower recovery from infections.

Nutrition influences mental resilience by impacting key mechanisms such as neurotransmitter production, mitochondrial support, and gut-brain communication.

“Food for thought” is often used to describe something that warrants serious consideration, but aside from the phrase’s colloquial usage, food is truly necessary for thought. In fact, recent research known as The GAIA Study proves an undeniable connection between diet and burnout.

The GAIA Study revealed a clear, evidence-based connection between nutritional status and burnout in working adults. Individuals who consumed a nutrient-dense, anti-inflammatory diet experienced significantly lower rates of emotional exhaustion, cognitive fatigue, and depressive symptoms, as well as improved emotional health, better sleep, and quicker recovery from illnesses like COVID-19.

Conversely, individuals who consumed a diet primarily composed of processed foods, added sugars, and unhealthy fats were correlated with higher burnout risk, increased stress, and slower recovery rates.

In other words, the study highlighted nutrition as both a risk and a protective factor in mental health and occupational resilience. “We often talk about therapy, mindfulness, and self-care in mental health, which are all important, but The GAIA Study shows none of those practices can be fully effective if your body runs empty,” says Michael Genovese, MD, a neurologist and chief medical advisor at Ascendent New York. “Nutrition is self-care, emotional resilience, and a daily way of voting for your health and happiness one meal at a time.”

What kind of diet promotes mental resilience?

A whole-food, plant-based diet is ideal for mental resilience, according to Genovese. Think fruits, vegetables, whole grains, legumes, nuts, and seeds. “These foods contain antioxidants, fiber, and healthy fats that protect the brain, reduce inflammation, and help build a stronger stress response,” he explains. They also nourish the gut microbiome and stabilize energy levels, which are crucial for emotional well-being. “Eating this way is like giving your brain a daily tune-up,” Genovese says.

On the flip side, Zishan Khan, MD, a triple board-certified psychiatrist with Mindpath Health, says to avoid the Standard American Diet (SAD), which is typically high in processed foods, added sugars, refined carbohydrates, and unhealthy fats (trans and saturated), while being low in fiber, fruits, and vegetables.

“This dietary pattern promotes systemic inflammation, insulin resistance, and gut dysbiosis – all of which have been linked to depression, anxiety, fatigue, and poor stress tolerance,” he explains. “The SAD essentially deprives the body and brain of necessary nutrients needed for resilience and recovery.”

Remember, food is a core pillar of psychological well-being, and The GAIA Study challenges the notion that burnout is solely psychological or circumstantial. “What we eat can either exacerbate or buffer us from stress and exhaustion, and addressing burnout demands a proactive approach to nourishing our brain and body,” Khan says.

Another word on burnout: It’s not just about working too hard — it’s about the body and brain running out of resources. “If you eat a diet high in processed foods, your brain is not getting the support it needs to recover from stress, and poor nutrition leaves the body inflamed, energy-depleted, and emotionally fragile,” Genovese says. “When you nourish yourself properly, you’re filling up your reserves to better handle life’s demands.”

How does nutrition affect mental resilience?

Food and nutrition are related, yet not identical. “Food is simply the vehicle; nutrition is the content,” says Khan. “Food provides the macronutrients and micronutrients our bodies need, but the nutritional value depends on the quality and composition of the food.”

With that in mind, nutrition affects mental resilience through the following key mechanisms:

Neurotransmitter synthesis

Nutrients such as B vitamins (found in eggs, beef, and salmon), amino acids (present in yogurt, eggs, chicken, pork, and seafood), and omega-3 fatty acids (found in salmon, flaxseed, walnuts, and soybeans) play a critical role in producing serotonin, dopamine, and GABA, essential chemicals for mood regulation and stress response, Khan says.

Neuroinflammation modulation

“Good nutrition reduces inflammation, a hidden driver behind a variety of mental health challenges,” says Genovese. Specifically, anti-inflammatory diets that are rich in antioxidants — think various fruits, vegetables, and omega-3s — help to reduce neuroinflammation associated with depression and anxiety.

HPA Axis Regulation

“Diet heavily influences the hypothalamic-pituitary-adrenal (HPA) axis, which governs stress response,” Khan says. A balanced diet also modulates cortisol levels (the hormone related to stress) and enhances resilience to psychological stress, he adds.

Mitochondrial support

Proper nutrition fuels mitochondria — the energy powerhouses of cells — and efficient cellular energy production supports better cognitive functioning and emotional regulation during times of stress, according to Khan.

Gut microbiome health

A balanced diet is essential for a thriving gut microbiome, which plays a role in mood regulation and stress response, Genovese says. “Moreover, a healthy diet keeps your blood sugar stable, meaning fewer emotional highs and crashes,” he adds.

The bottom line? “When you eat well, you’re setting up your body and brain for success,” Genovese says. “A full-body system works together, and food is a key driver.”

How does nutrition affect recovery from infectious disease?

When recovering from infections, your body relies on more than just rest—nutrition plays a critical role in supporting immune function, managing inflammation, and accelerating healing. The right nutrients help energize immune cells, maintain gut health, and protect against oxidative stress, all of which are crucial for a rapid recovery. Here’s a breakdown of the specific ways nutrition impacts your body’s ability to combat and recover from illness:

Immune cell function

Nutrients such as zinc, vitamin D, and vitamin C enhance the function of T cells, B cells, and natural killer cells, which are responsible for fighting infection and protecting you from disease, Khan says.

Inflammation balance

Omega-3 fatty acids and polyphenols (in foods like fruit, vegetables, and soybeans) modulate the body’s inflammatory response, preventing excessive tissue damage during infection, Khan explains.

Gut microbiome health

A diverse, fiber-rich diet promotes beneficial gut bacteria that support immune signaling and reduce susceptibility to infection, per Khan. Probiotics also support a healthy gut.

Antioxidant defense

Antioxidants found in fruits, vegetables, nuts, and seeds help neutralize oxidative stress—an imbalance between free radicals and antioxidants that can cause cell damage—generated during immune activation. Khan states that this can ultimately lead to faster recovery from illness.

When sick, your body needs real, nutrient-dense fuel to heal and fight back, Genovese says. “Food is not just about prevention, it’s also your body’s best partner in healing.”

How does gut health affect mental health?

“Your gut and brain communicate constantly, like old friends who check in all day,” Genovese says. This is thanks to the gut-brain axis — a bidirectional communication network involving the nervous system, hormones, and immune pathways, which Khan says regulates the following processes:

Microbiota-neurotransmitter interaction

Certain gut bacteria produce neuroactive compounds such as serotonin, GABA, and dopamine, influencing mood and stress response.

Strong barrier integrity

A healthy gut helps prevent “leaky gut” syndrome, where toxins and inflammatory molecules enter the bloodstream and trigger neuroinflammation linked to depression and anxiety.

Immune modulation

The gut microbiome closely regulates systemic inflammation linked to mood disorders, such as major depressive disorder and bipolar disorder.

Vagus nerve signaling

The vagus nerve transmits real-time information from the gut to the brain, influencing mood and anxiety regulation. This is partly why you feel better physically, as well as mentally and emotionally, when consuming a healthier meal.

In her book

Brainwashed by Your Gut

, Dr. Manjari Chandra, a renowned functional nutritionist, wellness coach, and author, highlights the profound connection between our gut and brain, revealing how the gut subtly governs our mood and mental well-being.

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In an exclusive interview with Times of India Lifestyle, Dr. Chandra elaborates on how grasping this intricate gut-brain relationship could offer the key to resolving many of our health challenges.

‘Brainwashed by your Gut, how did the idea of writing this book come to your mind?

The book Brainwashed by your Gut is something that happened as we started seeing more and more people in our clinics and hospitals with the diagnosis of a mental health condition.

Many times they were not even diagnosed with a mental health condition but complained of inability to focus, poor concentration, general low levels of energy, low mood and felt depressed and could not figure out what was the reason for it in modern medicine.

When you look at mental health in conventional medicine, most of the time it is treated with medications and psycho therapy or cognitive behavioural therapy. These interventions are helpful for the person, but one of the reasons for people having poor mental health is the fact that they choose poor lifestyle that includes poor sleep cycles, high levels of stress, isolation and loneliness and highly processed, nutritionally depleted food.

Our neurological systems and mental health is dependent on sleep cycles, stress levels and on what we eat and this is not typically addressed in the modern medicine setting. This compelled me to write a book putting all this information together where people who were facing any form of difficulty with mental health, know that there is much more than they can do about it beyond the basic conventional interventions of medications and therapy.

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How does gut health influence mental well-being and cognitive function?

Our Gut and Brain are connected to each other by the GUT _ BRAIN AXIS -the Vagus nerve. When we consume ultra processed ,nutritionally depleted food it can lead to an Inflamed Gut, a Leaky Gut or GUT dysbiosis. An inflamed or a leaky gut, which had poor gut microflora is now incapable of making something call the neurotransmitters. 50% -70% of the neurotransmitters are made in the Gut and if you have an inflamed or leaky Gut, the neurotransmitters and not made in the optimal amount and do not travel to the brain to give us stable mental health.

For example, Serotonin, which is the neurotransmitter which gives us stability and relaxed mood is made largely in the Gut. This implies that individuals with poor Gut health will have unstable moods and may experience a sense of anxiety or depression.

Besides this out neurotransmitters are also responsible for cognitive function. For example the ability to concentrate, to be productive, to focus and pay enough attention and retain information is also dependent on these neurotransmitters.

Again poor Gut health may not allow your body to have sufficient amount of neurotransmitters resulting in compromised cognitive function.

What are some key nutrients that support a healthy gut-brain axis?

Some key nutrients that promote mental health are:

-Amino acids and peptides

– Tryptophan – precursor to Serotonin and other neurotransmitters

-Phenylalanine and Tyrosine, with phenylalanine being the precursor to tyrosine – Tyrosine serves as the precursor for synthesizing dopamine and norepinephrine

– Fats

-Saturated and mono-saturated fat – Found in butter, desi ghee, coconut oil. Omega-3 in seafood (salmon, tuna, sardines) and nuts and seeds

– Micronutrients

-Zinc

– Vitamin B3

-Vitamin D3

– NAD+

– Niacin

– Folic acid

-Minerals

-Melatonin – Found in eggs, fish, nuts (Pistachios and almonds), mushrooms, germinated legumes and tomatoes

-GABA – Naturally found in fermented foods and beverages like fermented fish, Tempeh, Serbian cheese, Kimchi, and sourdough.

Also, it is present in barley and brown rice.

Can you explain how certain foods might affect mood and emotional health?

Our mood and emotional Health are directly linked to the food that we consume. As we discussed, our mental health is dependent on how well our Gut functions and how optimally the neurotransmitters are manufactured in the Gut. If we do not eat nourishing food we miss out on the right type of micronutrients, amino acids and phytochemicals that are required as the building blocks of these neurotransmitters.

Another way in which our food directly affects our mental health is that when we consume ultra processed food that ruins our Gut lining causing GI disturbances and reduces the absorption of micronutrients.

How important is the role of probiotics and prebiotics in maintaining gut health?

Extremely Important!

Probiotics or Fermented foods and beverages are rich in beneficial bacteria and yeasts. When ingested, they interact positively with the gut microbiota and form symbiotic relationships.

Common examples of fermented products include:

● Yogurt: Made by fermenting milk with lactic acid bacteria, primarily Lactobacillus bulgaricus and Streptococcus thermophilus.

● Kimchi: A traditional Korean dish of fermented vegetables, typically including cabbage and radishes, seasoned with chili pepper, garlic, ginger, and other spices.

● Sauerkraut: Fermented cabbage that undergoes lactic acid fermentation, resulting in a tangy, crunchy side dish.

● Kombucha: A fermented tea beverage made using a symbiotic culture of bacteria and yeast.

Probiotics can improve mental health by:

-Enhancing Microbial Diversity

-Improving digestion and cleansing the colon

-Boosting emotional well-being

-Removing toxins from the body

-Improving cognition and brain functionality

Prebiotic complex carbohydrates are not digested in the upper gastrointestinal tract. Instead, they reach the colon intact, where they become substrates for fermentation by good gut bacteria.

Prebiotic fibre is fermented to produce SCFAs, including acetate, propionate, and butyrate. These SCFAs become Energy Source for Colonocytes, Regulation of pH of the gut and have Anti-inflammatory Properties.

Foods like asparagus, garlic, chicory, onion, Jerusalem artichoke, wheat, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc serve as natural sources of prebiotics.

What dietary habits can help reduce stress and anxiety through gut health?

The dietary habits that can help to reduce stress and anxiety through gut health include:

– Eating in a limited window – eating three hours before bedtime or earlier and eating only 2 to 3 hours after getting up, which means you are typically eating between 9 am and 7 pm or even a smaller window.

– Allowing yourself a long period of no eating of fasting helps repair the gut lining, reduces inflammation, improves digestion and improves production of neurotransmitters such as Serotonin and Dopamine, that can keep our stress and anxiety levels low.

– Besides this getting rid of the common irritants for the gut such as simple sugars, refined flour, seed oils, ultra processed food, direct dairy, trans fats will also help in improving Gut health and overall better mental health.

Are there specific foods or dietary patterns that can improve focus and concentration?

How does inflammation in the gut impact overall mental health?

Inflammation of the gut lining impacts its functions which includes -breaking down complex food into smaller molecules, absorbing crucial minerals, vitamins and antioxidants from the food and making the right type of digestive enzymes that are required for robust digestion.

Loss of gut function due to inflammation puts the individual at a higher risk of mental health conditions because of the lack of nutrients such as B complex vitamins, zinc, magnesium, selenium, critical amino acids, vitamin D and more.

These minerals, vitamins and amino acids are required for making the neurotransmitters in the gut. Low neurotransmitter levels are the reason for a plethora of mental health conditions.

What practical steps can someone take to use food as a tool for managing depression or mood swings?

1. Nourish your body with the right foods

Focus on:

Omega-3 Fatty Acids (salmon, flaxseeds, walnuts): Enhance mood and reduce symptoms of depression and anxiety.

B vitamins (B6, B12, folate – found in leafy greens, legumes, eggs): Essential for neurotransmitter production and brain energy.

Magnesium (almonds, spinach, pumpkin seeds): Helps regulate stress response.

Probiotic & Prebiotic Foods (yogurt, kefir, sauerkraut, garlic, bananas): Support gut-brain axis, reducing anxiety and depression.

Complex Carbohydrates (quinoa, sweet potatoes, oats): Stabilize blood sugar and support serotonin production.

Reduce:

Ultra-processed foods high in refined sugars and trans fats – linked to mood disorders.

Excess caffeine and alcohol – can disrupt sleep and increase anxiety.

2. Prioritize quality sleep

Aim for 7–9 hours per night.

Maintain a regular sleep schedule even on weekends.

Avoid screens and stimulants 1–2 hours before bedtime.

Use calming routines: herbal teas, magnesium supplementation, or mindfulness practices.

3. Incorporate mind-body practices

Meditation & Breathwork: Reduces cortisol, enhances focus and emotional regulation.

Yoga or Tai Chi: Improves mood and physical health, lowers anxiety.

Journaling: Helps process emotions and identify triggers.

4.Engage in physical activity

Aim for at least 30 minutes of moderate activity (like walking, dancing, cycling) most days.

Exercise boosts endorphins and brain-derived neurotrophic factor (BDNF), which supports brain function and resilience.

5. Cultivate positive relationships

Social connection reduces loneliness and supports emotional well-being.

Regular interaction with friends, support groups, or family improves oxytocin levels (the bonding hormone).

6. Get sunlight & nature exposure

Morning sunlight supports melatonin and serotonin production.

Spending time in green spaces reduces cortisol and improves mood.

7. Support gut health

The gut microbiome communicates with the brain via the vagus nerve and immune signaling. UseFermented foods (kimchi, miso, kombucha), Fiber-rich foods (vegetables, fruits, legumes) and avoid gut irritants (artificial sweeteners, highly processed items).

8. Limit digital overload

Constant screen exposure can increase stress, fatigue and anxiety.

What are some common misconceptions about the relationship between diet, gut health, and mental wellness?

The most common misconception about the relationship between diet, gut and mental wellness is that these three things are independent of each other. Mental health is supposed be something that needs to be managed solely with medication and psychotherapy or cognitive behavioural therapy.

It is supposed to be independent of the food that you eat or the lifestyle choices that you make.

A lot of people today depend on food from a store or restaurant , people who have no access to a kitchen and have to eat ready to cook food or mostly order from outside notably see high instances of clinical depression, anxiety and insomnia but are not able to correlate it with the choices of food . One of the major misconceptions is that the food you choose to eat to the quality of your nutrition is only affecting your physical health – things such as weight, hormones, nutritional deficiencies; however the direct relationship between the consumption of nutritionally depleted food and higher incidence of mental health conditions is completely ignored.

As they say “You’re what you eat.” This statement does not imply only to physical health but also psychological and mental health and that is what the Book wants to establish and explain to the reader. It is also a self-help tool for people navigating through all forms of mental health conditions.

Images Courtesy: istock and Instagram/manjariwellness

We’ve all heard the adage: “You are what you eat.” It’s a common proverb that originated in the 19th century by Jean Anthelme Brillat-Savarin, who is largely credited as the founding father of the gastronomy bible. His pièce de résistance was the book, “The Physiology of Taste: Or Meditations on Transcendental Gastronomy,” in which he stated, “Tell me what you eat, and I will tell you what you are.”

Since then, the proverb has entered our general consciousness, but it wasn’t until recently that scientists and researchers began to investigate the deeper meaning behind it, specifically looking into how food affects our health.

What we put into our bodies is key in both promoting good health and preventing diseases, such as cancer, Type 2 diabetes and heart disease. Case in point: The Mediterranean diet has shown time and time again that an eating pattern high in fresh fruits, vegetables, whole grains, healthy fats and seafood is good for our physical health.

However, nutritional psychiatry adds another dimension to that notion of “you are what you eat” and posits that food not only impacts the body, but also the brain.

What Is Nutritional Psychiatry?

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Nutritional psychiatry is an emerging field of medicine that is based on the idea that food plays a role in mental health, including mood, mental well-being and mental disorders.

“Nutritional psychiatry is the use of food choices to help optimize mental health and help our patients have better, healthier, happier lives,” explains Dr. Drew Ramsey, assistant clinical professor of psychiatry at Columbia University College of Physicians & Surgeons in New York City. “Everything we need for mental health comes from our food, whether it’s iron, B12 or omega-3 fats. The only molecule in our brain that we don’t eat is oxygen. There’s this foundational connection between mental health and food.”

While a majority of clinical research has focused on the link between food and depression, a growing body of evidence shows that diet also affects anxiety, bipolar disorder, attention-deficit/hyperactivity disorder and other mental health disorders, leading researchers to zero in on dietary interventions.

“(Nutritional psychiatry) is meant to work synergistically with everything else you’re doing to support your overall mental health by being an additional tool in your toolbox for you to use,” explains Dr. Uma Naidoo, a nutritional psychiatrist and director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, the first hospital-based program of its kind in the country. “By speaking about how we eat, it helps people to improve their health and to think more carefully about the choices they make.”

It’s no wonder, then, that the answers to our mental health can be found at the intersection of the gut and the brain.

The Body’s Second Brain

While the human brain contains approximately 86 billion neurons, the human gut contains the second largest collection, with more than 100 million neurons lining the gastrointestinal tract, earning it the nickname of the body’s second brain.

The brain gets most of the credit for regulating memory, learning and mood. But the gut plays a critical role in supporting our physiological and mental processes. For example, the gut produces approximately 95% of the body’s serotonin – a neurotransmitter that helps regulate mood, emotions, sleep and digestion – and contains more than 90% of its receptors.

But to understand how the gut and brain work together, it’s important to understand their shared origin story. Although they are two different organs within the body, they actually originate from the exact same cells in the human embryo. As the embryo grows, the cells develop and form two separate organs – the brain and the gut – but remain connected thanks to the vagus nerve.

The vagus nerve acts as a two-way text messaging system for this connection, sending neurochemicals back and forth between the brain and the gut. By staying connected through the vagus nerve, the two organs remain physiologically and biochemically intertwined.

“The gut-brain connection explains the food-mood connection,” Naidoo says.

How Food Influences the Brain

The gut microbiome houses trillions of microorganisms – including bacteria, viruses and fungi – that help support various physiological and mental functions, including our circadian rhythms, immunity, infection, hormone production, cognition and, yes, our mood.

When you consume a healthy diet, your gut breaks down the foods and produces short-chain fatty acids, which are beneficial to regulating the immune system, protecting the heart and brain and fighting inflammation. Its anti-inflammatory effects are important because inflammation has been identified as one of the biggest drivers of several mental health and psychiatric conditions, including depression, bipolar disorder, post-traumatic stress disorder and obsessive compulsive disorder.

“If you’re eating the standard American diet, over time, your gut is going to develop inflammation,” Naidoo says. “Because the gut and brain are connected, that inflammation is also going to be transmitted through this connected ecosystem to the brain.”

Another way food influences our mental health is by either improving or impairing expression of the brain-derived neurotrophic factor (BDNF) gene, which is responsible for making key proteins that support neuroplasticity, learning and memory.

Healthy, well-balanced diets that are rich in whole, nutritious foods promote BDNF levels in the brain, thereby improving brain growth and repair, whereas eating unhealthy, processed foods can decrease BDNF levels.

“To really do the good work, the deep work, the necessary work that so many people need to do to address their depression, addiction or trauma, it takes a well-nourished mind,” says Ramsey, who wrote the book “Eat to Beat Depression and Anxiety.”

Foods and Beverages for Mental Health

It may come as a surprise to some people, but eating high-fat, sugary comfort foods – like ice cream, pizza and pastas – during times of stress, anxiety or sadness isn’t going to bring you out of your funk.

Instead, there are foods that have been shown to both reduce anxiety and depression. Experts encourage people to eat a well-balanced diet of whole, nutrient-dense foods to improve their mental well-being.

The best foods for mental health include:

Fermented foods

To improve the diversity of good bacteria in your microbiome, which is one of the main indicators of good gut health, people should incorporate more fermented foods.

The fermentation process promotes the growth of various good bacteria – such as lactobacillus, bifidobacterium, bacillus and pediococcus – which help digestion and support a healthy and diverse microbiome in your digestive system. These beneficial bacteria are known as probiotics.

The most common fermented foods that are rich in probiotics include:

Raw apple cider vinegar

Yogurt

Kefir

Kimchi

Kombucha

Sauerkraut

Pickles

Miso

“What we’re hoping to do is move people away from the probiotic (supplement) aisle toward the foods people have always eaten for probiotics. These are live fermented foods (that) need to be refrigerated because they contain live bacteria,” Ramsey says.

However, not all fermented foods are created equal. Certain fermented foods – such as beer, wine, sourdough bread and canned sauerkraut – are exposed to high heat from blanching, canning or cooking during production that destroys both good and bad bacteria.

To reap the benefits of probiotics, be sure to look for items that contain live and active cultures.

“Every culture has a fermented food, so I ask my patients to lean into that and add a little bit to each meal because those fermented foods are helping you beat that inflammation,” Naidoo says.

Fish and seafood

Fish and seafood contain high amounts of DHA and EPA omega-3 fatty acids, which offer anti-inflammatory benefits and promote serotonin synthesis, both of which are important for good mental health. In fact, studies have shown that people who consume fish have a 20% reduced risk of depression compared to those who do not.

Plus, seafood contains high concentrations of vitamin B12, vitamin D, iodine, magnesium and other key vitamins and minerals. Zinc, which is found in high concentrations in oysters, has been linked to reduced anxiety in preclinical studies.

Some examples of good seafood to include in your diet are:

Salmon

Tuna

Sardines

Mackerel

Clams

Oysters

Greens

Kale

Spinach

Bok choy

Collard greens

Arugula

Swiss chard

Asparagus

Asparagus has long been used in traditional Chinese medicine as a tonic, but studies show that the vegetable has an anxiety-reducing effect and can decrease cortisol secretion.

To sneak more greens into your diet, Ramsey suggests getting creative with your dishes. For example, instead of a traditional basil pesto, he encourages people to incorporate spinach or kale into the sauce.

“I really encourage people, clinically, to move beyond the salad. Salads are wonderful, and I love a nice salad, but work in other ways to use greens in your diet,” Ramsey says.

Nuts and seeds

Eating raw, unsalted nuts and seeds is a great way to nourish your gut and mind.

“Nuts are really the perfect snack in my mind,” Ramsey says. “You get everything that signals fullness to the body – fat, protein and fiber.”

Nuts and seeds to add to your diet include:

Almonds

Pistachios

Macadamias

Hazelnuts

Sunflower seeds

Chia seeds

Walnuts

Not only do walnuts look a lot like the brain, but they are also one of the best nuts for the brain, containing more antioxidants and omega-3s than other nuts. In a 2019 study published in Nutrients, researchers evaluated the relationship between consuming walnuts and depression. After analyzing survey data from 26,656 participants who reported their nut consumption, researchers found that people who ate nuts – particularly walnuts – had lower depression scores than people who did not consume nuts. In fact, those who consumed walnuts had a 26% lower risk of depression than the other groups.

Beans and legumes

Beans, beans, the magical fruit. That’s because they contain prebiotic fiber, which is the type of fiber that helps the good bacteria in the gut thrive, so it’s in your best interest to add more of these mighty beans into your diet. After all, a healthy gut is a happy mind.

Other high-prebiotic foods include bananas, berries, asparagus and dandelion greens.

Dark chocolate

If you need any other reason to satisfy your dark chocolate craving, here it is: Natural dark chocolate, not the candy bar style, has been shown to lower the risk of depression.

In a 2019 study, researchers evaluated more than 13,000 adults in the U.S., and found that people who consumed dark chocolate in the past day were 70% less likely to experience depression. To be clear, dark chocolate used in the study consisted of 45% or more cocoa. The effects were not observed in people who ate milk chocolate.

Dark chocolate contains flavanols, antioxidants linked to mood and cognition; theobromine, which boosts focus and cognition; N-acylethanolamines, a fatty acid that contains anti-inflammatory properties; and phenylethylamine, which increases dopamine production in the brain.

Herbs and spices

There are various herbs and spices that researchers have investigated and identified as beneficial for our mental health, including:

Saffron. Numerous clinical trials, including a 2017 study and 2021 study, demonstrated that saffron supplements improved mood, alleviated stress and reduced anxiety. In addition, study participants reported improved depression, sleep quality and overall quality of life.

Numerous clinical trials, including a 2017 study and 2021 study, demonstrated that saffron supplements improved mood, alleviated stress and reduced anxiety. In addition, study participants reported improved depression, sleep quality and overall quality of life. Turmeric. Curcumin, the active ingredient in turmeric, contains polyphenols that increase BDNF levels and fight inflammation. To get the most out of turmeric, add a pinch of black pepper and a healthy fat – such as olive oil or avocado oil – to increase the bioavailability of the spice.

Curcumin, the active ingredient in turmeric, contains polyphenols that increase BDNF levels and fight inflammation. To get the most out of turmeric, add a pinch of black pepper and a healthy fat – such as olive oil or avocado oil – to increase the bioavailability of the spice. Oregano. Studies show oregano extract increases BDNF levels and improves anxiety, cognitive function and depression.

Studies show oregano extract increases BDNF levels and improves anxiety, cognitive function and depression. Lavender. While smelling lavender essential oils can decrease depression, anxiety and stress, ingesting lavender oil has clinically shown to be effective in treating anxiety and depression disorders, according to studies on Silexan, an 80-milligram capsule of lavender oil.

While smelling lavender essential oils can decrease depression, anxiety and stress, ingesting lavender oil has clinically shown to be effective in treating anxiety and depression disorders, according to studies on Silexan, an 80-milligram capsule of lavender oil. Chamomile. Widely known for its calming and sedative properties, chamomile contains properties that may have an antidepressant and anti-anxiety effect thanks to apigenin, a flavonoid with sedative, anti-inflammatory and neuroprotective properties.

Water

There are no fancy ingredients in water. But considering water makes up approximately 75% of the human brain, it’s no wonder hydration plays such a critical role in our mental health and well-being. Dehydration affects our function and health and has been associated with lower cognitive function and fatigue – both of which can affect your mood and mental wellness.

How much water should you drink? First, it’s important to remember that all fluids count, not just water. So watermelon, soup and tea, for example, all count toward your fluid intake. The National Academy of Medicine recommends a daily fluid intake of about 13 cups for men and 9 cups for women. However, it’s important to adjust your intake depending on your physical activity level, environment and any health conditions that may require you to drink more.

Foods and Beverages to Limit or Avoid

On the flip side, there are certainly foods and beverages you should limit or avoid if you want to improve your mental health.

“Bad microbes feed off of sugar and processed ingredients,” Naidoo explains. “When they thrive, they upset the delicate balance in the gut microbiome.”

The worst foods to consume for your mental health include:

Ultraprocessed and fried foods

If you want to boost your mental health, put down the bag of chips and french fries. Ultraprocessed and fried foods aren’t doing your brain any favors.

“Nutritional psychiatry is not about complex meal plans or macronutrient ratios,” Ramsey says. “It’s about addressing the number one problem that people have when it comes to food choices in America: the choice of ultraprocessed foods over real whole foods.”

In a 2023 study published in PNAS, researchers found that frequently consuming fried food is strongly associated with a higher risk of anxiety and depression because of a particular culprit: acrylamide, a chemical byproduct found in foods that are cooked, fried, roasted or baked at high temperatures. Long-term exposure to acrylamide causes disturbances to the lipid metabolism and inflammation within the brain that have shown to induce anxiety and depressive symptoms.

In fact, acrylamide is a neurotoxin that can also infiltrate the blood-brain barrier, causing neurodegeneration and impairing the nervous system functions.

“If you imagine your brain has a layer of cells that protect and separate it from the rest of the body, the junctions between the cells are the glue that holds that wall together,” Ramsey says. “The proteins that make that glue get downregulated when you eat a lot of fried foods.”

As a result, the blood-brain barrier becomes compromised. Inflammatory molecules penetrate the brain, leaving the brain vulnerable to mental health and psychiatric disorders, including schizophrenia, autism spectrum disorder and mood disorders.

Sugar

The truth about sugar isn’t so sweet. This ingredient has been implicated in high blood pressure, inflammation, weight gain, diabetes and other physical health conditions, but it’s also bad for our mental health.

“This won’t be a surprise, but it will be a surprise from the perspective of your brain,” Naidoo says. “(People) think about it as affecting their waistline or family history of Type 2 diabetes, but sugar actually affects the neurons in your brain, so those added sugars that you have in foods you don’t realize are not helping.”

Artificial sweeteners – including aspartame and sucralose – aren’t any better. A 2023 study determined that a chemical found in sucralose, sucralose-6-acetate, may cause DNA damage, increase inflammation and disrupt the gut microbiome.

Unfortunately, artificial sweeteners and sugar substitutes are found virtually everywhere, hiding in yogurts, beverages, cereal, ketchup, pasta sauces, white bread and other foods.

Alcohol

Relaxing with a nice glass of wine may sound beneficial, and you may tell yourself that the cabernet sauvignon you just poured is full of antioxidants and heart-healthy benefits. It may lull you into a calmer state of mind, but experts warn that is only a short-term benefit. For people who are already experiencing depression and/or anxiety, drinking alcohol may worsen their mental health. With increasing use, alcohol can cause and exacerbate depression, anxiety, psychosis and antisocial behaviors, according to psychiatrists.

“Alcohol is a great tool for covering our feelings and numbing them, but there’s no evidence that it’s helpful in mental health at all,” Ramsey says. “It’s one of the major challenges to our public mental health.”

The Bottom Line

While nutritional psychiatry has demonstrated that food plays an integral role in our mental well-being, it’s important to note that our dietary choices are not the be-all and end-all for our mental health. Eating a spear of asparagus isn’t going to magically ameliorate your anxiety or depression, just as eating one croissant won’t ruin your mood. Mental health, like all of health, is driven by a mosaic of factors: genetics, environment, family history and other external forces, such as trauma.

“It’s not that every good mood or bad mood is because of the food,” Ramsey says. “That’s certainly not the case, but treating our mind and our body with respect and giving it the nutrients and fuel it needs to function optimally can have a very empowering feeling.”

Ultimately, food – and how we choose to nourish our bodies – is one piece of the puzzle to how we care for our minds.