Brain and Mood health: 3 nutrients
Your brain and mood are influenced by more than just daily stressors or lifestyle— the nutrients you feed your body play a key role too. While no single food or supplement is a cure-all, research shows that certain nutrients can support brain function, emotional balance, and overall mental well-being.
Below, we’ll dive into three nutrients that are especially important, what the evidence says, and how you can incorporate them into your meals.
Omega-3 Fatty Acids
Omega-3 fatty acids—especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are essential fats that your body cannot produce on its own. They make up part of your brain’s cell membranes and help regulate neurotransmitters, the chemical messengers that influence mood.
What the research says:
A 2024 randomized controlled trial found that taking 3.2 g/day of EPA and DHA significantly reduced symptoms of depression over 12 weeks compared to placebo.
A 2022–2024 review noted that higher doses of EPA (over 1 g/day) may be especially helpful in people experiencing inflammation, cardiovascular conditions, or in certain age groups such as adolescents and older adults.
How to get more:
Food sources: Salmon, sardines, mackerel, walnuts, chia seeds, flaxseed
Supplement options: Fish oil or algal oil (plant-based alternative). Always look for third-party tested products.
How to incorporate into meals:
Add salmon or sardines to salads or grain bowls
Mix chia seeds or flaxseed into oatmeal, yogurt, or smoothies
Snack on a handful of walnuts or sprinkle them over roasted vegetables
B Vitamins (B12, Folate, B6)
B vitamins play a central role in brain health, particularly in energy metabolism and neurotransmitter production, including serotonin and dopamine. Deficiencies in vitamins such as B12 or folate can lead to fatigue, poor concentration, and low mood.
What the research says:
A 2024 cohort study of over 12,000 participants in the UK Biobank found that vitamin B6, B12, and folate were associated with neural network connectivity and cognitive health.
Another 2024 study showed that people with depression who had lower folate, B6, and B12 levels also had worse cognitive performance compared to those with sufficient levels.
How to get more:
Food sources: Leafy greens, legumes, eggs, fortified cereals, meat, and dairy
Supplement options: B-complex vitamins or individual B12/folate supplements can be helpful if dietary intake is limited, especially for people following plant-based diets.
How to incorporate into meals:
Include spinach, kale, or broccoli in salads, stir-fries, or omelets
Cook beans or lentils into soups, stews, or grain bowls
Add eggs to breakfast or dinner dishes
Choose fortified cereals or plant-based milks for breakfast or snacks
Magnesium
Magnesium is involved in over 300 biochemical reactions in the body, many of which affect the nervous system, stress regulation, and sleep. Low magnesium levels have been associated with anxiety, irritability, and poor sleep quality.
What the research says:
The CARDIA study (2022) found that people with higher magnesium intake reported better sleep quality and duration.
Ongoing clinical trials are investigating magnesium supplementation for improvements in mood, anxiety, and sleep, highlighting how active this area of research is.
How to get more:
Food sources: Pumpkin seeds, almonds, spinach, black beans, dark chocolate
Supplement options: Magnesium glycinate is well-absorbed and tends to be gentle on the stomach.
How to incorporate into meals:
Add pumpkin seeds or almonds to salads, oatmeal, or yogurt
Use spinach in smoothies, omelets, or sautéed side dishes
Include black beans in soups, tacos, or grain bowls
Enjoy a small serving of dark chocolate as a snack or dessert
Putting It All Together
While these nutrients show promising links to brain and mood health, it is important to remember:
Food first: Whole foods bring fiber, phytonutrients, and additional vitamins/minerals that supplements cannot fully replicate.
Individual needs vary: Factors such as age, health conditions, and medications influence how much of a nutrient you may need.
Professional guidance helps: If you are considering supplements, check in with a healthcare provider or registered dietitian first.
Supporting your mental health is never about one single nutrient, but small, consistent steps can make a difference. Incorporating omega-3-rich foods, leafy greens for B vitamins, and magnesium-dense snacks like pumpkin seeds or dark chocolate are simple ways to give your brain and mood a boost.
Remember, nutrition is one piece of the puzzle alongside sleep, movement, connection, and mindfulness.
References
Wu SK, Yang KJ, Liu WC, et al. The Efficacy of Omega-3 Fatty Acids as the Monotherapy for Depression: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. Nutrients. 2024;16(21):3688. Published 2024 Oct 29. doi:10.3390/nu16213688
Dyall SC, Malau IA, Su KP. Omega-3 polyunsaturated fatty acids in depression: insights from recent clinical trials. Curr Opin Clin Nutr Metab Care. 2025;28(2):66-74. doi:10.1097/MCO.0000000000001077
Li T, Steibel JP, Willette AA. Vitamin B6, B12, and Folate's Influence on Neural Networks in the UK Biobank Cohort. Nutrients. 2024;16(13):2050. Published 2024 Jun 27. doi:10.3390/nu16132050
Zhao L, Guan L, Sun J, Li X. Serum levels of folate, vitamin B6, and vitamin B12 are associated with cognitive impairments in depression patients. Acta Neuropsychiatr. 2024;36(1):44-50. doi:10.1017/neu.2023.41
Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
Rawji A, Peltier MR, Mourtzanakis K, et al. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024;16(4):e59317. Published 2024 Apr 29. doi:10.7759/cureus.59317
