What Recent Studies Say About Diet and Mental Health
- Fysiobasen
- Oct 3
- 4 min read
Diet has always been central to physical health, but in recent years, research has revealed its significant impact on mental health as well. It’s not only about what we eat, but also how the nutrients from food influence brain function, mood, and overall mental well-being. From reducing symptoms of depression and anxiety to improving cognitive performance and preventing neurodegenerative diseases, nutrition plays a vital role in how we feel.
Diet and Depression
One of the most studied links between diet and mental health is the relationship between food and depression. Recent studies show that eating a nutrient-rich, balanced diet can reduce depressive symptoms, while poor eating habits may worsen them. Diets high in processed foods, sugar, and saturated fats are associated with an increased risk of depression, whereas diets rich in fruits, vegetables, whole grains, and lean proteins may offer protective effects.
Effect: A healthy diet may lower the risk of depression and improve overall mood.
Fats and Mental Health
Fat is essential in the diet, but not all fats are equal. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, are especially important for brain health. Research suggests omega-3s can help reduce symptoms of depression and anxiety and even improve cognitive function. In contrast, diets high in saturated fats (found in processed foods and red meat) may increase inflammation and negatively affect brain health.
Effect: Omega-3 fatty acids protect the brain and reduce the risk of depression and anxiety.
Sugar and Mental Health Issues
High sugar intake is well-known for its negative physical effects, but it also impacts brain function. Multiple studies link excessive sugar consumption to higher risks of depression, anxiety, and memory problems. Sugar-rich foods cause rapid blood sugar spikes and crashes, leading to mood swings, irritability, and anxiety. Long-term, sugar may also promote brain inflammation, further contributing to mental health challenges.
Effect: Reducing sugar intake can stabilize mood and ease symptoms of depression and anxiety.
Prebiotics, Probiotics, and Mental Health
Emerging research highlights the strong connection between gut health and mental health, often referred to as the gut-brain axis. An imbalance in gut microbiota is linked to conditions such as depression, anxiety, and cognitive decline. Prebiotics (fiber-rich foods like garlic, onions, and bananas) and probiotics (fermented foods like yogurt, kefir, and kimchi) support a healthy gut flora. Studies show that improving gut health through diet can enhance mood and reduce anxiety and depression symptoms.
Effect: Strengthening gut flora with prebiotics and probiotics may boost mental well-being.
Vitamins and Minerals for Brain Health
Several vitamins and minerals directly affect brain function and mental health. B vitamins—especially folate, B6, and B12—are vital for neurotransmitter regulation and cognitive function. Deficiencies in these nutrients are linked to depression and cognitive impairment. Magnesium is known for its calming effects, while vitamin D has been tied to a reduced risk of depression, particularly in winter months when sunlight exposure is limited.
Effect: Adequate intake of vitamins and minerals can lower the risk of depression and cognitive decline.
How to Implement a Brain-Friendly Diet
To support mental health through nutrition, focus on these habits:
Eat a varied diet rich in fruits, vegetables, whole grains, and lean proteins.
Increase intake of omega-3 fatty acids from fatty fish or supplements.
Limit sugar and processed foods to avoid blood sugar fluctuations and mood instability.
Incorporate probiotic foods and fiber-rich vegetables to support gut health.
Ensure sufficient intake of B vitamins, magnesium, and vitamin D.
Effect: A nutrient-dense diet can strengthen mental health and reduce the risk of psychological disorders.
Summary
Recent research makes it clear that diet plays a crucial role in mental health. From alleviating depression and anxiety to protecting the brain from cognitive decline, a balanced diet supports brain function and mental well-being. By focusing on nutrient-rich foods, reducing sugar intake, and maintaining a healthy gut, we can promote greater stability in mood and long-term mental health.
Sources:
Jacka, F. N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomized controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15, 23. https://doi.org/10.1186/s12916-017-0791-y(Støtter at et middelhavsinspirert kosthold kan redusere symptomer på depresjon.)
Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99(1), 181–197. https://doi.org/10.3945/ajcn.113.069880(Støtter at usunt kosthold er forbundet med høyere risiko for depresjon.)
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 313570. https://doi.org/10.1155/2014/313570(Underbygger effekten av omega-3 fettsyrer på depresjon og hjernens funksjon.)
O’Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., ... & Jacka, F. N. (2014). Relationship between diet and mental health in children and adolescents: A systematic review. American Journal of Public Health, 104(10), e31–e42. https://doi.org/10.2105/AJPH.2014.302110(Støtter rollen til sukker og bearbeidet mat i mental helse.)
Dinan, T. G., & Cryan, J. F. (2017). Gut–brain axis and microbiota. Psychiatria Polska, 51(6), 991–1001. https://doi.org/10.12740/PP/OnlineFirst/69862(Støtter effekten av tarmflora, pre- og probiotika på psykisk helse.)
Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá‐Martínez, V., Freeman, M. P., ... & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271–274. https://doi.org/10.1016/S2215-0366(14)00051-0
