The Better Brain: Nutrition for Mental Health
Nutrition plays a foundational role in mood, cognitive function, emotional regulation, and mental resilience. Research—including that of Professor Julia Rucklidge—demonstrates that nutrient deficiencies contribute to mental health conditions, while a nutrient-dense diet can support symptom management and recovery in conditions such as depression, anxiety, ADHD, bipolar disorder, PTSD, and schizophrenia.
Key Takeaways:
Nutrient deficiencies can worsen mental health conditions, while a nutrient-rich diet can help manage symptoms.
Omega-3s, B vitamins, magnesium, zinc, and iron play a critical role in mood, focus, and emotional regulation.
Gut health and blood sugar balance significantly impact stress resilience and cognitive function.
Personalized supplementation can be beneficial when dietary intake is insufficient.
By implementing science-backed dietary changes, individuals can take an active role in supporting their mental health and improving overall well-being.
1. Micronutrients & Brain Function (B Vitamins, Magnesium, Zinc, Iron)
🧠 How These Nutrients Influence Mental Health
B vitamins are cofactors for neurotransmitter production, essential for dopamine, serotonin, and GABA, which regulate mood, attention, and impulse control.
Magnesium supports GABA function, which calms the nervous system and prevents overactivation of the stress response.
Zinc plays a key role in synaptic plasticity, cognition, and regulation of mood.
Iron is needed for oxygen delivery to the brain, preventing fatigue, brain fog, and cognitive impairment.
🔬 How This Relates to Psychological Conditions
Depression: Low B12 and folate (B9) levels are common in those with major depressive disorder (MDD), leading to poor serotonin synthesis. Iron deficiency can cause fatigue and low motivation.
Anxiety: Low magnesium and zinc levels can increase hyperarousal, leading to heightened worry and stress sensitivity.
ADHD: B vitamins and magnesium play a role in dopamine production, crucial for attention and impulse control. Low zinc is linked to hyperactivity and impulsivity.
PTSD: Magnesium regulates the body's stress response. Deficiency can lead to increased cortisol and intrusive thoughts.
✅ Best Food Sources:
B vitamins: Grass-fed meat, eggs, leafy greens, legumes
Magnesium: Dark chocolate, almonds, spinach
Zinc: Oysters, pumpkin seeds, chickpeas
Iron: Red meat (heme iron), lentils (non-heme iron + vitamin C for better absorption)
💊 Supplementation (if diet lacks these nutrients):
Methylated B-Complex (for better absorption)
Magnesium Glycinate (best for mental health & sleep)
Zinc Picolinate (best absorbed form)
Iron Bisglycinate (gentle on the stomach)
2. Omega-3 Fatty Acids (EPA & DHA) for Mood & Cognitive Function
🧠 How These Nutrients Influence Mental Health
EPA reduces inflammation in the brain, which is a key driver of depression and anxiety.
DHA supports synaptic function and neurogenesis, critical for memory and emotional regulation.
Omega-3s help balance dopamine and serotonin, impacting focus, impulsivity, and mood stability.
🔬 How This Relates to Psychological Conditions
Depression: Low omega-3 levels are linked to increased neuroinflammation and impaired serotonin function, worsening mood symptoms.
Anxiety: EPA has been shown to reduce excess cortisol and stress reactivity, leading to lower anxiety levels.
ADHD: Children with ADHD often have low DHA levels, which can contribute to poor impulse control and inattention.
Bipolar Disorder: Omega-3s reduce mood swings and stabilize energy levels, supporting better emotional regulation.
✅ Best Food Sources:
Fatty fish: Salmon, sardines, mackerel, anchovies
Algal oil (for plant-based alternatives)
Chia seeds, flaxseeds, walnuts (contain ALA, which converts to EPA & DHA)
💊 Supplementation (if diet lacks fatty fish):
Fish Oil (1000-2000 mg combined EPA & DHA)
Algal Oil (for vegetarians/vegans)
3. Gut Health & the Microbiome’s Role in Mental Health
🧠 How These Nutrients Influence Mental Health
The gut microbiome produces neurotransmitters like serotonin, dopamine, and GABA, which regulate mood and stress responses.
A diet rich in fiber, probiotics, and prebiotics supports healthy gut bacteria, reducing inflammation and mental distress.
🔬 How This Relates to Psychological Conditions
Depression: Individuals with depression often have gut dysbiosis (imbalanced microbiome), leading to poor serotonin production.
Anxiety: A disrupted microbiome can lead to higher stress sensitivity, increasing rumination and worry.
PTSD: Chronic stress can alter the gut microbiome, increasing inflammatory markers that worsen trauma symptoms.
✅ Best Gut-Friendly Foods:
Fermented foods: Yogurt, kefir, kimchi, sauerkraut
High-fiber foods: Oats, legumes, leafy greens
Polyphenol-rich foods: Berries, dark chocolate, green tea
💊 Supplementation (if gut health is compromised):
Probiotics with Lactobacillus & Bifidobacterium strains
Prebiotics (inulin, resistant starch)
4. Blood Sugar Balance & Mental Stability
🧠 How These Nutrients Influence Mental Health
Stable blood sugar levels prevent energy crashes, mood swings, and irritability.
Protein, healthy fats, and fiber help regulate insulin, supporting consistent brain function.
🔬 How This Relates to Psychological Conditions
Depression: Blood sugar instability can lead to fatigue, brain fog, and depressive episodes.
Anxiety: Rapid blood sugar spikes and crashes can trigger panic-like symptoms.
Bipolar Disorder: Hypoglycemia (low blood sugar) can worsen mood fluctuations and irritability.
✅ Best Strategies for Blood Sugar Balance:
Prioritize protein, healthy fats, and fiber in every meal.
Reduce processed foods, added sugars, and refined grains.
Opt for complex carbs (sweet potatoes, quinoa, legumes) instead of refined carbs.
💊 Supplementation (if needed for insulin sensitivity):
Chromium & Berberine (help regulate blood sugar)
Cinnamon extract (reduces sugar spikes)
Final Thoughts: Nutrition as a Mental Health Intervention
The Better Brain emphasises that nutrition is a missing piece in mental health care, and that nutrient-dense, whole-food diets can dramatically improve symptoms of depression, anxiety, ADHD, PTSD, and bipolar disorder.