Mental health is often spoken about as though it exists separately from the body. Yet our emotional experience is deeply physiological. The brain is a living organ with nutritional needs, closely interconnected with the gut, immune system and hormones. The area of research that explores this relationship is known as nutritional psychiatry, and it is becoming an increasingly important field in supporting mental well-being.

Nutritional psychiatry does not claim that diet alone causes or cures mental health conditions. Instead, it recognises that nutrition is one meaningful piece of a wider picture, offering support for mood regulation, stress resilience and emotional recovery capacity.

Understanding Anxiety, Low Mood & Related Symptoms

Anxiety and depression are extremely common. A 2019 study found that over 10% of individuals aged 5 to 24 were affected by a mental health condition, with anxiety-related conditions the most prevalent in this age group. Globally, mental illness is among the leading causes of disability, accounting for around 18.9% of all years lived with disability.

These conditions are not simply “in the mind.” Emotional and physical symptoms are often intertwined.

Emotional and cognitive symptoms may include:

Persistent worry or fear
Low motivation or reduced interest in daily activities
Difficulty concentrating or mental “fog”
Low mood, irritability or a sense of being overwhelmed

Physical symptoms can also be present, such as:

Digestive discomfort, bloating or IBS-like symptoms
Changes in appetite or cravings
Fatigue, disrupted sleep or energy fluctuations
Tension headaches or muscle tightness

This is where the relationship between the body and mind becomes highly relevant — and where nutritional support can help.

The Brain Needs Fuel: Key Nutrients That Influence Mood

The brain relies on nutrients to create neurotransmitters such as serotonin, dopamine and GABA — all essential for emotional balance, stress response and cognitive function. Some nutrients with strong relevance to mental well-being include:

Omega-3 Fats (EPA & DHA) - support anti-inflammatory pathways and neural signalling. Found in oily fish, sea vegetables, flax, walnuts
B Vitamins (B6, B9, B12) - required for neurotransmitter production and energy metabolism. Found in leafy greens, legumes, eggs, meat, whole grains
Magnesium - helps regulate nervous system tone and stress response. Found in nuts, seeds, whole grains, leafy greens
Zinc - supports brain cell communication and immune balance. Found in pumpkin seeds, shellfish, beans
Polyphenols & Plant Antioxidants - reduce oxidative stress and nourish the microbiome. Found in berries, herbs, colourful vegetables, cocoa

A dietary pattern rich in whole, minimally-processed foods — such as a Mediterranean-style approach — is consistently associated with improved emotional well-being.

Why Blood Sugar Balance Matters for Mood

The brain uses glucose as its primary fuel source (with ketones as an alternative when needed). For mood stability and clear thinking, the brain needs steady, consistent access to this fuel.

When blood sugar rises and falls rapidly — often due to skipped meals, refined carbohydrates, caffeine reliance, or stress — the body releases adrenaline and cortisol to correct the dip. For many people, this can feel very similar to:

Anxiety or restlessness
Irritability (“hangry” feelings)
Brain fog or reduced focus
Sudden drops in energy
Emotional swings or overwhelm

Supporting blood sugar balance can make a noticeable difference in day-to-day emotional steadiness. This often involves:

Including protein at meals and snacks
Pairing carbohydrates with protein and healthy fats
Increasing fibre from vegetables, pulses and whole grains
Eating regular meals instead of skipping or delaying
Reducing reliance on ultra-processed foods as staples

This is often one of the first areas addressed in nutritional therapy for anxiety and low mood because stabilising blood sugar helps the nervous system feel safer and more regulated.

The Gut–Brain Axis: A Two-Way Communication System

The digestive system and the brain communicate continuously through the vagus nerve, immune pathways, hormones and the gut microbiome.

The microbiome can:

Influence inflammation levels
Produce and modulate neurotransmitters
Affect stress hormone signalling
Support or disrupt emotional balance

This may help explain why many people with anxiety or depression also experience digestive issues — and why supporting gut health can be so beneficial for mental well-being.

What This Looks Like in Practice

A nutritional approach to mental well-being is not about perfection, restriction or “clean eating.” It is about gentle nourishment, creating safety in the body, and building resilience over time.

This may look like:

Supporting digestion to improve nutrient absorption
Building balanced meals that stabilise energy and mood
Introducing a broader variety of natural, whole foods
Including omega-3 rich foods regularly
Considering individual testing if deficiencies are suspected

Small, sustainable steps — personalised and paced appropriately — tend to create the most meaningful change.

A Growing Special Interest in My Practice

I am currently expanding my training and clinical focus in nutritional psychiatry, with the aim of supporting clients experiencing anxiety, low mood, stress, burnout and the digestive symptoms that commonly accompany them. This approach works alongside, not instead of, psychological or medical support.

Nutrition is a powerful foundation for supporting mental well-being - because food really does matter.

If This Resonates With You

If you’re experiencing anxiety, depression, or mood imbalances, and would like to understand how nutrition, digestion and emotional well-being may be interacting in your life, why not book a FREE Explore Call to chat and find out more about how I can support you.

Let’s talk and explore how to take the first steps towards feeling better.

More articles and practical tools on nutrition for anxiety, depression and stress will follow soon.

Further Reading:

https://www.anxiousminds.co.uk/food-nutrition-mental-health-connection/

https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/nutritional-psychiatry-the-present-state-of-the-evidence/88924C819D21E3139FBC48D4D9DF0C08

https://pmc.ncbi.nlm.nih.gov/articles/PMC11898261/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7322666/

Food, Mood & the Mind: How Nutrition Influences Mental Well-Being