Diet for mental health
Support your mental health through diet. Omega-3s, microbiome and anti-depression foods.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 143 lbs
Active woman, 35 years old, 143 lbs
Sedentary man, 35 years old, 176 lbs
Active man, 35 years old, 176 lbs
Diet and the brain
The brain represents 2% of body weight but consumes 20% of energy. What we eat directly influences our mood, cognition, and stress resilience. Research in nutritional psychiatry shows that a Mediterranean-style diet is associated with a 30-35% reduced risk of depression.
The gut-brain axis
The gut is sometimes called the 'second brain.' The gut microbiome produces about 90% of serotonin, the wellbeing neurotransmitter. A diet rich in fiber and fermented foods nourishes good bacteria. Ultra-processed foods disrupt this microbiome and are associated with increased depression risk.
Omega-3s: essential for the brain
Omega-3 fatty acids, particularly EPA and DHA, are structural components of the brain. Low levels are associated with depression and anxiety. Fatty fish (salmon, mackerel, sardines) are the best sources. Aim for 2-3 servings of fatty fish per week or consider supplementation.
B vitamins and other key nutrients
B vitamins (B6, B9/folate, B12) are crucial for neurotransmitter synthesis. Even mild deficiency can affect mood. Other important nutrients: vitamin D, magnesium, zinc, iron. Deficiencies are common and can mimic or worsen depressive symptoms.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary guide for mental health
Important: These nutritional tips do not replace medical or psychological care. If you suffer from depression, anxiety, or other mental disorders, consult a mental health professional. Diet is a complementary tool, not a substitute for treatment.
Nutritional psychiatry is a growing field exploring the links between diet and mental health.
The science behind diet and the brain
What the brain needs
| Nutrient | Role | Sources |
|---|---|---|
| Omega-3 (DHA, EPA) | Brain structure, anti-inflammatory | Fatty fish, walnuts |
| B vitamins | Neurotransmitter synthesis | Whole grains, meats, eggs |
| Vitamin D | Brain receptors, mood | Sunlight, fatty fish |
| Magnesium | Stress regulation, sleep | Leafy greens, nuts, dark chocolate |
| Zinc | Neurotransmission | Oysters, meat, seeds |
| Iron | Brain oxygenation | Meats, legumes |
| Tryptophan | Serotonin precursor | Turkey, eggs, cheese |
The gut-brain axis
The gut microbiome influences the brain via:
- Neurotransmitter production (90% of serotonin)
- Vagus nerve (direct communication)
- Immune system
- B vitamin production
Nourishing the microbiome = nourishing the brain
Diet for mental health
1. The Mediterranean diet: scientific reference
SMILES study: 30% remission of severe depression with Mediterranean dietary intervention.
Key components:
- Extra virgin olive oil (daily)
- Fish (2-3x/week)
- Vegetables (abundant)
- Fruits (2-3/day)
- Nuts and seeds (daily)
- Legumes (2-3x/week)
- Whole grains (daily)
- Red meat (occasional)
2. Foods for the microbiome
| Prebiotics (feed good bacteria) | Probiotics (provide good bacteria) |
|---|---|
| Leeks | Yogurt |
| Garlic, onions | Kefir |
| Asparagus | Sauerkraut |
| Bananas (not too ripe) | Kimchi |
| Oats | Miso |
| Legumes | Kombucha |
3. Omega-3s: absolute priority
| Source | Portion | Omega-3 (EPA+DHA) |
|---|---|---|
| Wild salmon | 3.5 oz | 2000 mg |
| Mackerel | 3.5 oz | 2500 mg |
| Sardines | 3.5 oz | 1500 mg |
| Herring | 3.5 oz | 2000 mg |
| Trout | 3.5 oz | 1000 mg |
Goal: minimum 1000 mg EPA+DHA/day
4. B vitamins for neurotransmitters
- B6: banana, chicken, potatoes
- B9 (folate): leafy green vegetables, legumes
- B12: meats, fish, eggs (vegans: supplementation necessary)
Foods to limit
| Food | Impact on mental health |
|---|---|
| Refined sugars | Inflammation, blood sugar fluctuations, increased depression risk |
| Ultra-processed foods | Microbiome disruption, inflammation |
| Alcohol | Nervous system depressant, disrupts sleep |
| Excess caffeine | Anxiety, sleep disruption |
| Trans fats | Brain inflammation |
Sample day
Breakfast
- Scrambled eggs (tryptophan, B12)
- Avocado on whole grain bread
- Handful of walnuts
- Green tea
Lunch
- Sardine salad (omega-3)
- Quinoa and colorful vegetables
- Olive oil and lemon
- Plain yogurt
Snack
- Banana (prebiotic)
- 70%+ dark chocolate (magnesium, endorphins)
Dinner
- Grilled salmon (omega-3)
- Broccoli and sweet potato
- Sauerkraut (probiotic)
- Chamomile tea
Beyond diet
Mental health requires a holistic approach:
- Sleep: 7-9 hours, regular
- Exercise: 30 min/day minimum
- Natural light: morning exposure
- Social relationships: human connection
- Stress management: meditation, relaxation
- Medical follow-up: if symptoms persist
Mistakes to avoid
- Believing one food can change everything: it’s the whole picture that counts
- Very restrictive diets: can worsen anxiety and relationship with food
- Excessive self-supplementation: consult a professional
- Ignoring serious symptoms: diet doesn’t cure mental disorders
- Expecting immediate results: allow 4-12 weeks
Why Voical can help you
Voical helps you track your diet without obsession, focusing on quality rather than restrictions. You can ensure you’re meeting your omega-3, fiber, and essential brain nutrient intake while avoiding excess ultra-processed foods.