How food affects your mood

The brain is the master controller of our lives, governing our thoughts, movements, breath, heartbeat, senses, and more. Much like every other part of our body, the brain needs energy to function, and this energy comes from the food we consume. By being mindful of our dietary choices, we can exert influence over the performance of our brains in physical, intellectual, and emotional aspects. Research has uncovered a link between our mood and the food we eat[1].

Below, we explore various ways in which food impacts your emotional state:

1. Food Influences Gut Health: In the field of nutritional psychiatry, scientists are discovering connections between our diet and the composition of gut bacteria, which, in turn, affect our feelings and behaviors. The digestive system not only processes food but also plays a role in our emotions. Serotonin, a neurotransmitter that regulates sleep, appetite, mood, and pain, is primarily produced in the gastrointestinal tract[2]. This process is greatly influenced by the billions of “good” bacteria in our gut, which are crucial for our health. These bacteria safeguard our intestines, enhance nutrient absorption, and establish direct communication pathways between the gut and the brain[3].
2. Probiotics and Mood: Recent studies suggest that individuals who consume probiotics containing beneficial bacteria experience improvements in anxiety levels, stress perception, and overall mental outlook when compared to those who do not. Conversely, an imbalance between good and bad bacteria can lead to cognitive and mood issues[4].
3. Diet and Blood Sugar Swings: The level of glucose, or sugar, in our bloodstream affects brain function. Poor regulation of blood sugar can lead to symptoms such as anxiety, worry, and irritability[5]. Consuming high-fiber foods, typically found in unprocessed foods, can help stabilize blood sugar levels, as they take longer to digest[6].
4. Controlling Glycemic Levels: Switching from a Western diet to a traditional Japanese or Mediterranean diet, which is rich in unprocessed foods, can reduce the frequency and severity of blood sugar fluctuations. Additionally, including protein in your diet has a smaller impact on glycemic levels[7].
5. Food and Oxidative Stress: Refined sugars can promote oxidative stress in the body, which occurs when oxygen use produces reactive oxygen species (ROS) that can harm cells, including brain neurons[8]. Oxidative stress is linked to high anxiety levels and certain anxiety disorders like panic disorder and obsessive-compulsive disorder (OCD)[9].
6. Reducing Oxidative Stress: Consuming foods containing fatty acids, antioxidants, vitamins, and minerals can protect cells from oxidative stress. A diet rich in fruits and vegetables, which are high in antioxidants, is recommended[10].
7. Nutrients Resembling Antidepressants: Studies have identified twelve nutrients that may help prevent and alleviate depressive symptoms, including folate, iron, magnesium, omega-3 fatty acids, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc[11].
   • Vitamin B6: Vitamin B6 plays a crucial role in synthesizing neurotransmitters like GABA and serotonin, which can improve anxiety symptoms[12].
   • Magnesium: Magnesium is essential for nerve transmission and brain function[13]. It may have antidepressant-like effects and can affect the gut-brain axis[14].
   • Selenium: Selenium is linked to thyroid regulation, which can impact mood. Low or high levels of selenium may affect depressive symptoms.
8. Flavonoids and Mood: Flavonoids are compounds found in certain foods and have been shown to reduce symptoms of depression[15]. A diet rich in foods like tea, red wine, citrus fruits, apples, and berries can provide these beneficial compounds.
9. Vitamin D and Mood: Vitamin D is found in regions of the brain responsible for emotional regulation. Research suggests that vitamin D supplementation, especially in individuals with major depressive disorder, can reduce depressive symptoms[16]. Foods high in vitamin D include fish, egg yolks, sardines, and fortified beverages like orange juice and dairy milk.

In conclusion, understanding how food affects our mood is crucial for overall well-being. A balanced, nutritious diet is essential for optimal brain function, but it’s worth noting that genetic factors can also influence how our bodies process nutrients, respond to stress, and maintain gut health.

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[1] Correlation between mood and food: A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial (2019)

[2] Gut/brain connection: Microbiome and mental health in the modern environment (2016)

[3] Percentage of serotonin produced in the gut: Microbes Help Produce Serotonin in Gut (2015)

[4] Balance of good and bad bacteria: Gut feelings: How food affects your mood (2019)

[5] Symptoms produced by poor glycemic regulation: Is Your Mood Disorder a Symptom of Unstable Blood Sugar? (2019)

[6] High fiber foods for controlling blood sugar spikes: Carbohydrates and Blood Sugar

[7] Emotional effects of oxidative stress: Oxidative stress and anxiety (2009)

[8] Preventing oxidative stress: Everything You Should Know About Oxidative Stress (2019)

[9] Antidepressant nutrients: Antidepressant foods: An evidence-based nutrient profiling system for depression (2018)

[10] Vitamin B6 and pharmacological treatment benefits: Pharmacological treatments for generalised anxiety disorder: a systematic review and network meta-analysis (2019)

[11] Foods with vitamin B6: Vitamin B6

[12] Background on magnesium: The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review (2020)

[13] Inconsistent evidence for magnesium’s antidepressant effects: Magnesium and depression: a systematic review (2013)

[14] Magnesium resembling ketamine: Antidepressant-like activity of magnesium in the chronic mild stress model in rats: alterations in the NMDA receptor subunits (2014)

[15] Flavonoids reduce depression symptoms: Exploring the Impact of Flavonoids on Symptoms of Depression: A Systematic Review and Meta-Analysis (2021)

[16] Vitamin D in the brain: Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway (2020)