When considering ways to best support our mental health, food and nutrition often don’t get the spotlight they deserve. Yet, the meals we consume influence far more than just our physical health– they also significantly impact our brain function and emotional well-being. A nutrient-dense diet can support cognitive function, stabilize mood, and even alleviate symptoms of depression and anxiety.
In this guide, we’ll explore some key nutrients that play an essential role in caring for your mental well-being– B vitamins, omega-3 fatty acids, and vitamin D– along with practical ways to incorporate them into your daily meals.
B Vitamins: Energy and Mood Support
The vitamin B complex comprises 8 essential nutrients that play a pivotal role in energy production, synthesis of neurotransmitters, nerve function, and several other physiological processes. Research has demonstrated that deficiencies in specific B vitamins, particularly B6, B9 (folate), and B12, are linked to depression, anxiety, and cognitive decline. Furthermore, these studies suggest that taking vitamin B supplements or increasing dietary intake may help improve mood and mental clarity in individuals with deficiencies (Young et al., 2019).
Foods with high levels of B vitamins:
● Fatty fish: Salmon is particularly high in vitamins B3, B6, and B12. Other fish and shellfish, including clams, mussels, and mackerel, are also good sources of vitamin B. ● Liver (and other organ meats): Although liver isn’t everyone’s cup of tea, it is particularly high in many B vitamins, especially B2, B3, B5, B7, B9, and B12. If you are not a fan of the strong flavor or unusual texture of organ meats, you can also consider grinding them up and incorporating them with other meats.
● Leafy greens: Spinach, kale, arugula, brussels sprouts, and collard greens are all relatively high in vitamin B9 (folate)
● Legumes: Many legumes contain high amounts of vitamin B9, as well as smaller amounts of other B vitamins. The legumes that have the highest amount of folate include edamame, lentils, pinto beans, and chickpeas.
● Fortified foods: Several cereals and breads include added B vitamins, which can be convenient ways to boost your vitamin B intake without making large changes to your diet.
● Other sources: Milk, eggs, yogurt, some fruits, nuts, meats, cheese, etc. ○ Tip for vegans: Since many sources of B vitamins are animal products, you may consider speaking to your physician about taking a vitamin B complex
supplement to ensure you are meeting your nutritional needs.
Omega-3 Fatty Acids: Essential Brain Food
Omega-3 fatty acids are essential fats that the body cannot produce on its own. Thus, these nutrients must be acquired through your diet and are essential for maintaining the structure of brain cell membranes and supporting neural communication. According to research, two omega-3 fatty acids in particular, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), seem to have significant potential to benefit people with depression through their anti-inflammatory actions (Grosso et al., 2014).
Ingredients rich in Omega-3s:
● Fatty fish: Many types of fish, including mackerel, salmon, and herring, are excellent sources of EPA and DHA.
● Nuts & seeds: Flaxseeds, chia seeds, and walnuts are extremely high in a specific type of omega-3 (ALA). The body can convert ALA into EPA and DHA in small amounts. Since whole flax seeds can be difficult for your body to break down, it may be recommended to use ground flaxseed instead.
● If dietary sources are limited, consider using fish oil or algae-based supplements to boost omega-3 intake.
Vitamin D: Mood Regulation
Vitamin D is famously known for being available through skin to sunlight exposure. This nutrient plays a key role in mental health by supporting brain regions involved in mood regulation. Low levels of vitamin D have been shown to be associated with increased symptoms of depression and anxiety (Casseb et al., 2019).
Sources of vitamin D:
● Fatty fish: Salmon and other types of fish, such as halibut, mackerel, herring, and sardines, all provide high levels of vitamin D.
● Eggs: Egg yolks provide a natural source of vitamin D, particularly if they are harvested from chickens that were raised outside (e.g., pasture-raised).
● Mushrooms: Mushrooms are one of the few significant non-animal sources of vitamin D. However, it is notable that mushrooms only produce vitamin D2, which is typically less effective than animal-produced vitamin D3.
● Fortified foods: Many foods are fortified with vitamin D, including soy milk, orange juice, and cereal/oatmeal. These sources can be critical for those that eat a diet free of animal products.
Sample Menu of Mood-Boosting Meals:
● Breakfast: Fortified oatmeal/cereal topped with a sliced banana, ground flaxseed, and walnuts. Side of egg (in any style you like!) and a glass of (soy) milk.
○ Fortified oatmeal/cereal can include vitamin B and D
○ Banana is a source of vitamin B6, which helps with brain development and maintaining nervous system health
○ Flaxseed and walnuts are sources of omega-3 fatty acids, specifically ALA ○ Egg yolks and fortified (soy) milk can be rich in vitamin D
● Lunch: Soy honey glazed salmon filet on top of rice with a side of edamame and cucumber salad
○ Salmon is an amazing source of B vitamins, omega 3s, AND vitamin D– talk about killing 3 birds with one stone!
○ Edamame is a great source of vitamin B9
● Snacks:
○ Kale chips: A crispy, nutrient-packed source of vitamin B9 (folate)
○ Greek yogurt: Another food source high in vitamin B12. Can be eaten with fruit, honey, and/or granola for a flavor boost!
○ Nut-based granola bars or trail mix: Many nuts and seeds can contain high levels of omega-3s and B vitamins.
● Dinner: Bean-based chili eaten with tortilla chips and toppings of your choice. Follow it up with a serving of fruit!
○ Chili is such a flexible food that you can put almost anything in due to the multitude of spices included which produce its strong flavor. To maximize the amount of mood-boosting nutrients, you can consider including the following depending on your dietary restrictions: lentils, pinto beans, ground liver
(incorporated with ground beef to enhance taste), kale, mushrooms, and ground flaxseed.
○ You can also change up your chili toppings by using Greek yogurt rather than sour cream and adding shredded mozzarella cheese to increase your vitamin B12 intake.
○ Some fruits that are high in B vitamins include: apples, bananas, oranges, passion fruit, mangos, dates, pineapple, grapes, and many more! Choose based on your flavor preference and which fruits are currently in-season.
B vitamins, omega-3 fatty acids, and vitamin D are foundational nutrients for mental well-being, but they are just part of the equation. A diverse, balanced diet that includes a variety of whole foods is the most sustainable path to better mental health. While nutrition can complement traditional mental health care, it is by no means a replacement. Always consult with your healthcare provider before making significant dietary changes or starting supplements. It is important to have your nutritional levels assessed by a professional to individualize general dietary advice. The information included in this article is meant to act as a guide and inspiration, not as a restrictive menu. Prioritize enjoying the food you eat and adding nutritional elements that don’t take away from the pleasure you receive from your meals. With thoughtful food choices, you can take a proactive step toward nourishing both your body and mind!
Vitamin B:
B vitamins and folic acid. (2020, August 3). Nhs.Uk; National Health Service England. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232
Omega-3s:
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 1–16.
Mischoulon, D. (2020, October 27). Omega-3 fatty acids for mood disorders. Harvard Health Publishing; Harvard Medical School.
https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-20180803 14414
Omega-3 fatty acids. (2022, July 18). National Institutes of Health; Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Vitamin D:
Casseb, G. A. S., Kaster, M. P., & Rodrigues, A. L. S. (2019). Potential role of vitamin D for the management of depression and anxiety. CNS Drugs, 33(7), 619–637.
https://doi.org/10.1007/s40263-019-00640-4 Vitamin D. (2024, July 26). National Institutes of Health; Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/