The Link Between Food and Mood, by a Registered Dietitian and Scientist

Could the meals we eat actually shape our mood? Research increasingly suggests that what’s on our plate might have a bigger influence on how we feel than we realise.

Our bodies rely on a steady supply of vitamins and minerals to function well - and our brains are no exception. When we don’t get enough essential nutrients, deficiencies can develop, leaving us feeling fatigued, low on energy, or irritable.

While this article highlights a few key examples, it’s important to remember that many other nutrients and dietary factors also play vital roles in supporting overall mental health and well-being.

The Role of Food in Mood

A consistent body of evidence shows that diets rich in fruits, vegetables, whole grains, nuts, legumes, fish, and healthy fats (such as the Mediterranean diet) are associated with a lower risk of depression and better mood outcomes.

Conversely, Western-style diets high in processed foods, sugars, and unhealthy fats are linked to increased risk of depression and anxiety. These associations are observed across different age groups, including children, adolescents, and adults.

Vitamin D

Vitamin D is essential not only for strong bones and a healthy immune system but also for overall physical and mental well-being.

Although the body can produce vitamin D when the skin is exposed to sunlight, limited daylight during the winter months - particularly in the UK - makes it difficult to maintain adequate levels naturally.

For this reason, dietary sources such as oily fish (like salmon, mackerel, and sardines), fortified foods, and supplements become especially important to help prevent deficiency and support year-round health.

Dietitian’s Tip: Aim for 10 micrograms of vitamin D per day during the winter months. If you spend little time outdoors, wear covering clothing, or have darker skin, a daily supplement is recommended all year round. Pair vitamin D–rich foods with healthy fats (such as avocado or olive oil) to enhance absorption.

Iron

Iron is vital for producing hemoglobin, which carries oxygen in the blood. In fact, about 1 in 10 women of childbearing age in the UK suffer from iron deficiency.

Symptoms of iron deficiency can include weakness and fatigue, which can significantly affect your mood, leading to irritability.

Dietitian Tip: Incorporate iron-rich foods like red meat, beans, lentils, and spinach into your diet to maintain healthy iron levels. Pair these foods with vitamin C-rich options like oranges can boost iron absorption, further supporting your energy and mood.

B Vitamins

B vitamins play a vital role in maintaining emotional balance and brain function. Deficiencies in these nutrients - particularly vitamins B6, B9 (folate), and B12 - have been consistently linked to a higher risk of depression, anxiety, and stress-related symptoms.

Adequate intake of B Vitamins supports the production of neurotransmitters such as serotonin and dopamine, which regulate mood and cognitive performance.

Research shows that individuals with higher dietary or supplemental intake of these B vitamins tend to experience better mood stability and lower rates of depressive symptoms, especially among older adults and those with existing deficiencies. While the overall effects are modest in the general population, they can be significant for people with low baseline levels.

Dietitian Tip: Incorporate foods rich in B vitamins in your diet such as whole grains, eggs, dairy products, and leafy greens. Ensuring you get enough of these nutrients can help stabilise your mood and improve emotional health.

Folate/Folic Acid

Folate, part of the B vitamin family, play an important role in mental health. Research shows that low folate levels are linked to a higher risk of depression, especially in older adults. In fact, elderly individuals with low folate levels are 2.5 times more likely to suffer from depression than those with adequate levels.

Dietitian Tip: Incorporating folate-rich foods such as leafy greens, legumes, and fortified cereals into your meals can help maintain healthy folate levels, contributing to improved mood and emotional resilience.

Selenium

Selenium is a trace mineral that plays a role in mood regulation. Studies, including one published in the Journal of Nutrition, suggest that low selenium levels may increase negative mood states, including anxiety and depression.

Dietitian Tip: Incorporating foods rich in selenium, such as Brazil nuts, fish, meat, and whole grains, should be included in your diet to ensure you’re getting enough selenium. For instance, just one ounce of Brazil nuts can provide more than 700% of your daily selenium needs.

Omega-3 Fatty Acids

Omega-3 fatty acids, especially those found in fatty fish like salmon and mackerel, may offer benefits for mood. Omega-3 fatty acids, especially EPA-rich formulations, may modestly reduce depressive symptoms, particularly in those with existing depression or high stress.

Effects in the general population are less clear, and more research is needed to define optimal dosing and target groups. These essential fats are also crucial for fetal brain development during pregnancy, benefiting both mothers and babies.

Dietitian Tip: Include omega-3 sources, such as fish, flaxseeds, and walnuts, in your diet to support your mood and overall health.

The Role of Tryptophan and Carbohydrates

Tryptophan, an amino acid found in protein-rich foods, is a precursor to serotonin, a neurotransmitter that helps regulate mood. Eating carbohydrates can increase tryptophan availability in the brain, leading to improved mood

Research suggests that a diet high in complex carbohydrates helps promote a healthy serotonin balance. Incorporating a balanced mix of protein and healthy carbohydrates, like whole grains and fruits, can boost serotonin production and enhance your mood.

The Impact of Caffeine

Caffeine can provide a quick energy boost and improve alertness, but consuming excessive amounts may lead to increased anxiety and mood swings. A meta-analysis showed that consuming > 6 cups a day is associated with increased risk of anxiety and iritability. Finding the right balance is essential; moderation is key.

Dietitian Tip: Consider limiting your caffeine intake to 2-3 cups per day to avoid potential negative effects. Opting for herbal teas or decaffeinated beverages can be good alternatives for those sensitive to caffeine.

Nutritional Choices and Your Emotional State

The food choices we make can indeed influence our mood and emotional well-being. By understanding the impact of various nutrients on mental health, we can make informed dietary choices that enhance not only physical health but also emotional resilience. Incorporating regular meals and including vitamin D, iron, B vitamins, folate, selenium, omega-3 fatty acids, and a balanced mix of carbohydrates in your diet you can help.

As you think about your meals, consider how your food choices might be influencing your emotions. The food choices we make can influence our mood and emotional well-being, but nutrition is just one part of a much larger picture.

Mental health is complex, and while a balanced diet can help support resilience and energy levels, it should complement — not replace — professional care, social support, and healthy lifestyle habits. If you are struggling with you mental health please speak to your GP or contact NHS 111/999.

DISCLAIMER: This article is intended for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, dietitian, or another qualified health provider with any questions you may have regarding your health, diet, or mental well-being. Never disregard professional advice or delay seeking it because of information you have read here.

Joanna Tsintaris, Specialist Dietitian & Biomedical Scientist

Joanna Tsintaris, is the Founder of Nourish Dietitian —an online health and nutrition clinic offering personalized 1:1 dietetic advice. She is a registered Dietitian in the UK and Biomedical Science graduate with first class MSc in Nutrition and Dietetics. Specializing in weight loss and Type 2 Diabetes with an interest in sports nutrition, Joanna empowers clients to make sustainable lifestyle changes, addressing conditions like pre-diabetes, PCOS, and more. With a holistic approach, she fosters a healthier relationship with food, challenges weight stigma, and rejects diet culture. Her clinical expertise, coupled with a commitment to evidence-based practice, ensures clients receive compassionate and person-centered care. Beyond her professional pursuits, Joanna, embodies the principles of holistic well-being in her own life, whether practicing yoga, enjoying brunch, or savoring moments with coffee in hand.