Mood briefing
Diet guidelines for a healthy mind
Food can affect mood, sometimes dramatically. Many people who experience depression find that when they change some aspect of their diet, their symptoms shift too. These guidelines cover the nutrients that support the brain, and the foods worth leaning into or pulling back from.
Beneficial nutrients
Omega-3 fatty acids
Found in many types of fish. Omega-3 and its metabolites, EPA and DHA, have shown antidepressant effects in humans, and countries with high fish intake tend to have lower rates of depression.
Complex carbohydrates
Boost serotonin levels in the brain. A steady supply also keeps blood sugar on an even keel, which helps control mood fluctuations.
Vitamins and minerals
Many are needed for brain function, and deficiencies are linked with depression. Low levels of folate, B vitamins, zinc, magnesium, and iron are all associated with low mood.
Do foods
Green leafy vegetables
An excellent source of folate, B vitamins, and many other nutrients. Spinach, kale, bok choy, silverbeet, and chard. Eat as many servings as you can, every day.
Oily fish
A great source of omega-3. Mackerel, mullet, trevally, salmon, and sardines are low in saturated fat. Avoid large fish, which are higher in mercury. Aim for fish three times per week.
Eggs
A good source of iron, selenium, zinc, vitamin B12, folate, and easily digestible protein. Eggs do not raise cholesterol as once thought. Four to six eggs per week is safe.
Kangaroo
A lean meat rich in iron and B vitamins, with no synthetic hormones or antibiotic residues.
Whole grains
Whole grains, wholegrain breads, brown rice, beans, and vegetables are your best choices of complex carbs.
Nuts and seeds
A great source of B vitamins and minerals. Pistachios, hazelnuts, and unsalted peanuts supply vitamin B6, cashews, almonds, and sunflower seeds are high in zinc, and walnuts, flaxseeds, and sunflower seeds are good plant sources of omega-3.
Don’t foods
Alcohol
Nearly every organ system is affected by excessive alcohol. More than four standard drinks a day, or drinking more than three to four times a week, leads to deficiencies in many nutrients essential for brain function and mood, including B1, B6, folate, zinc, and magnesium.
Refined carbohydrates
Most of the vitamins and minerals in grains sit in the outer husk. Refining strips these away and turns the carbohydrate into a high-GI food, driving abrupt rises and falls in blood sugar that affect energy and mood.
Too much caffeine
Excessive intake increases the demand for vitamins B1 and B6 and magnesium, all of which are involved in mood regulation.
Sugar
A refined, high-GI product with little nutrient value. Replacing sugar with more nutritious foods helps correct nutrient deficiencies.
Frequently asked questions
How does diet affect mood and mental health?
The brain relies on a steady supply of nutrients and stable blood sugar, so what you eat can influence mood. Omega-3 fats, complex carbohydrates and a range of vitamins and minerals support brain function, while alcohol, refined carbohydrates, excess caffeine and sugar can undermine it. Deficiencies in folate, B vitamins, zinc, magnesium and iron have been linked with depression, so a nutrient-dense, blood-sugar-steadying diet is a sensible foundation for mental wellbeing.
What foods are good for the brain and mood?
Helpful foods include oily fish for omega-3, with a practical target of around three servings a week from choices like salmon, sardines and mackerel while avoiding large fish high in mercury. Green leafy vegetables provide folate and B vitamins, eggs supply iron, selenium, zinc, B12 and folate, and whole grains, nuts and seeds add further B vitamins and zinc. Complex carbohydrates also help boost serotonin and keep blood sugar steady.
What foods can worsen mood or anxiety?
Foods and drinks that can undermine mood include alcohol, which is linked with deficiencies in B1, B6, folate, zinc and magnesium, refined high-GI carbohydrates that spike blood sugar, excess caffeine, which increases the body's demand for B1, B6 and magnesium, and sugar. Because steady blood sugar and adequate B vitamins, zinc, magnesium and iron support mood, regularly relying on these foods may work against mental wellbeing.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →