Nutrition psychiatry: Can food change your mood?

Food has always been linked to energy, strength, and survival. However, over the last ten years, research has focused on a new field: the relationship between nutrition and mental health.

This is the main goal of nutrition psychiatry, a new field of study that examines how our diet affects our mood, mental health, and cognitive abilities.

Mental illnesses are currently the world’s top cause of disability.

Psychotherapy and antidepressant drugs are still crucial, but they are not the only options.

Diet is a changeable aspect that can either make people more susceptible to anxiety and depression or an effective tool for resiliency and healing.

So, can food really change your mood?

The evidence increasingly says yes, not as a replacement for treatment, but as a foundational pillar of mental wellness.

The Gut–Brain Axis: A Two-Way Street

The intricate communication connection between the central nervous system and the digestive tract, known as the gut–brain axis, is at the core of nutrition psychiatry.

• The gut microbiota produces neurotransmitters such as serotonin, dopamine, and GABA, which regulate mood and emotional processing 
• Roughly 90% of serotonin is made in the gut, not the brain.
• Microbiota interact with the immune system and the vagus nerve, influencing both inflammation and stress response.

 According to a meta-analysis, people with major depressive disorder have different gut species composition and less microbial diversity, especially in terms of Bifidobacterium and Lactobacillus. 

These findings suggest that dietary strategies shaping the microbiome may, in turn, shape mental health.

Dietary Patterns and Mental Health: What the Evidence Says

The Mediterranean Diet

The Mediterranean diet, characterized by fruits, vegetables, legumes, whole grains, fish, nuts, and olive oil, is consistently associated with improved mental health.

• A meta-analysis of over 36,000 adults found that high adherence to a Mediterranean diet was associated with a 33% lower risk of depression
• Potential mechanisms include reduced inflammation, improved vascular health, and better micronutrient intake.

The landmark SMILES trial put this to the test. Adults with major depression were randomized to either follow a Mediterranean-style diet or receive social support. After 12 weeks, 32% of participants in the diet group achieved remission, compared to only 8% in the control group.

The Western Diet

Conversely, Western-style diets, which are heavy in saturated fats, added sugar, and ultra-processed foods, are often associated with increased rates of anxiety and sadness. These diets cause blood sugar instability, oxidative stress, and inflammation, all of which impair brain function.

Key Nutrients That Influence Mood

While overall dietary patterns matter most, specific nutrients play a critical role in brain health:

• The fluidity of neuronal membranes and anti-inflammatory pathways is supported by omega-3 fatty acids (EPA and DHA). Omega-3 supplements, particularly EPA, have been shown to lessen depression symptoms.
• The synthesis of neurotransmitters and methylation depends on the B vitamins (folate, B12, and B6). Higher rates of sadness, exhaustion, and cognitive deterioration are associated with deficiencies 
• Magnesium: Calms hyperactive stress circuits by acting as a natural NMDA receptor antagonist.  According to a clinical study, using magnesium supplements reduced depression symptoms in as little as two weeks
• Fatigue, depression, and impaired cognitive function are linked to iron and zinc deficiencies.
• Flavonoids, resveratrol, and catechins are examples of polyphenols, which are plant components found in berries, tea, and dark chocolate that lower neuroinflammation and oxidative stress.
• Tryptophan is the amino acid that precedes serotonin. Tryptophan-rich foods, such as turkey, eggs, and seeds, promote the production of serotonin, but it’s important to balance them with other amino acids.

Food, Inflammation, and the Brain

One of the strongest pathways linking diet and mood is inflammation.

• Chronic, low-grade inflammation is increasingly recognized as a driver of depression and anxiety.
• Pro-inflammatory cytokines can cross the blood–brain barrier, altering neurotransmitter metabolism and neural plasticity.

Dietary choices strongly influence inflammatory load:

• Diets high in processed sugar and saturated fats increase C-reactive protein and cytokine levels.
• Diets rich in omega-3s, fiber, and antioxidants reduce inflammatory markers.

This means every meal is either fueling or fighting inflammation, and, by extension, shaping mood.

Psychobiotics: Probiotics and Prebiotics for Mental Health

A newer branch of nutrition psychiatry focuses on psychobiotics, live bacteria (probiotics) and fibres that feed them (prebiotics) with potential mental health benefits.

• A randomized controlled trial found that a probiotic containing Lactobacillus helveticus and Bifidobacterium longum reduced anxiety and improved mood in healthy volunteers.
• Prebiotics such as galacto-oligosaccharides were shown to lower cortisol and improve emotional processing in young adults
• Animal studies demonstrate that transplanting gut microbiota from depressed humans into germ-free mice induces depressive-like behaviours, a striking illustration of the gut–brain connection 

Though research is early, psychobiotics may represent the next wave of integrative mental health care.

Real-World Applications

For practitioners (HCPS, holistic MDs, nutritionists, therapists):

• Incorporate dietary screening with evaluations of mental health.
• As a supplement to treatment, suggest anti-inflammatory or Mediterranean-style diets.
• For individuals with inadequacies, take into account specialized supplements (such as omega-3, B12, and magnesium).
• For integrated care, work together across disciplines, including holistic practitioners, psychiatrists, and dietitians.

For biohackers and wellness enthusiasts:

• Build your meals around foods that are good for your gut, such as kefir, miso, yogurt, fermented vegetables, and plants high in fibre.
• Reduce your intake of highly processed meals and added sugars, particularly during times of elevated stress.
• Try taking probiotics or prebiotics to see if your mood improves.
• Keep a notebook or use digital health apps to track your mood and dietary changes.

Key things to remember 

There is no magic bullet in nutrition psychiatry.

There are still several difficulties:

• Due in part to variations in populations, dietary interventions, and research duration, not all studies produce consistent findings.
• Dietary adjustments work best when used in conjunction with traditional care, not in place of it.
• More randomized controlled trials are needed to establish which dietary methods perform best for specific psychiatric illnesses.

The discipline is expanding quickly, though, and the use of nutrition in mental health treatment is shifting from “alternative” to evidence-based.

Rethinking Food as Mood Medicine

The evidence is unmistakable: inflammation, nutritional pathways, and the gut-brain axis all influence mental health. Food is a potent modifiable factor that promotes resilience and recovery, even though it may not be able to “cure” depression or anxiety on its own.

Nutritional psychiatry gives professionals new resources to extend care beyond pharmaceutical drugs.  For people, it reinterprets each meal as a chance to feed their minds as well as their bodies.

 Food serves as information, medication, and a daily mood determinant in addition to being fuel.

Disclaimer:

This information is for educational purposes only and does not constitute professional medical advice. Always consult a healthcare professional before incorporating any new therapy into your practice.

👉 Book a demo now!

Do you want to see all the updates?

👉 Follow us on Instagram and Facebook and never miss a thing!