Mood Food
If the long weekend left you feeling a little off—hello sugar crash, poor sleep, and post-social exhaustion—you’re not alone.
The truth is, your brain doesn’t run on mindset alone. It runs on nutrients.
Mood isn’t just emotional—it’s biological. And what you eat matters a lot.
Whether you’re feeling moody, low-energy, anxious, or just “not quite yourself,” these key nutrients are some of the most overlooked (and powerful) ways to support your brain and body from the inside out.
Let’s talk mood food—what your brain is really hungry for.
🧠 1. Magnesium: The Calm Maker
Magnesium plays a starring role in how your brain produces serotonin and GABA—two key neurotransmitters for mood regulation and calm. 1
If you’re low in magnesium (which many women are), you might feel:
Anxious or on edge
Wired but tired
Irritable or emotionally reactive
Struggling to fall or stay asleep
Food sources:
Leafy greens, nuts, seeds, legumes, avocados, and dark chocolate.
Bonus tip: Epsom salt baths are a gentle way to support magnesium levels and help your nervous system unwind after a stressful day (or weekend).
💧 2. Hydration: The Forgotten Form of Self-Care
Your brain is 80% water—so even mild dehydration can mess with your mood, energy, and clarity.
Feeling foggy, fatigued, or irritable?
It could be that you just need to drink more water.
Simple hydration upgrades:
Drink a full glass of water first thing in the morning
Flavor your water with lemon, mint, or cucumber
Balance every cup of coffee with an extra glass of water
Keep a water bottle in sight as a visual reminder
Hydration is one of the easiest ways to boost your brain—and one of the most overlooked. 2
🥚 3. Protein: The Building Block of Brain Chemistry
Protein isn’t just for muscles—it’s for mood.
Your brain needs amino acids (from protein) to produce dopamine and serotonin, which affect motivation, emotional steadiness, and focus.
Without enough high-quality protein, your brain simply can’t make the messengers that keep you balanced.
Mood-boosting proteins:
Eggs, chicken, turkey, tofu, legumes, Greek yogurt, seeds, and nuts.
Try this: Add protein to your breakfast and see how your mood and energy shift by mid-morning. It’s a game-changer.
🌿 4. B Vitamins: The Brain’s Spark Plugs
B vitamins help your brain convert food into energy, support neurotransmitter production, and regulate homocysteine levels (which affect mental clarity and memory).
Low B-vitamin status has been linked to:
Brain fog
Low mood
Fatigue
Trouble focusing
Food sources:
Leafy greens, eggs, meat, legumes, and whole grains.
🐟 5. Omega-3s: The Mood Stabilizers
Your brain is made of fat—and omega-3 fatty acids are essential for brain cell structure and reducing neuroinflammation.
Low omega-3 intake has been linked to increased risk of depression and poor emotional resilience.
Food sources:
Fatty fish (like salmon or sardines), flaxseeds, chia seeds, walnuts.
If you don’t eat a lot of fish, you may want to talk to your provider about adding a high-quality omega-3 supplement. 3
🧂 6. Minerals That Matter: Zinc & Iron
These two often-overlooked minerals play a big role in how your brain works. 4
Zinc supports neurotransmitter production and helps your brain adapt. Iron is essential for dopamine and serotonin synthesis—and helps deliver oxygen to your brain.
Low levels of either one can leave you feeling:
Foggy
Flat or depressed
Tired no matter how much you sleep
Best food sources:
Shellfish, red meat, legumes, seeds, spinach, and pumpkin seeds.
You Deserve to Feel Like Yourself Again
Mood isn’t just about “thinking positive.”
It’s about giving your brain the raw materials it needs to function at its best.
So if you’ve been feeling off lately, start by checking in with your plate.
Small, consistent shifts—like staying hydrated, eating more protein, or soaking in a magnesium-rich bath—can do wonders for how you feel day to day.
And if you're ready to take it even further and understand how to shift your brain out of stress and into healing mode…
Join us on Thrive Live for our most recent episode on:
How to Rewire Your Brain for Mood, Motivation & Calm
In this Thrive Live episode, I walk you through:
How your brain forms patterns of stress and anxiety
The daily habits and nutrient signals that help your brain feel safe again
What it really takes to support emotional balance at the root level
Whether you're feeling overwhelmed, emotionally stuck, or just "not yourself" lately—this episode is for you.
Join Thrive Live
(If you’re not a member yet, now’s the perfect time to join and get instant access to this episode and 100+ others.)
Let’s support your brain from the inside out—so you can feel more steady, present, and like you again.
