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Food and mood
Information for patients
Community Dietetics Service
A link between food intake and mood has long been suspected and there is growing evidence to
support this. Although certain foods and drinks can affect mood, it is important to also try to eat a
well balanced and healthy diet overall.
Starchy carbohydrates
These types of foods are an important source of energy which could help people to feel more
energetic and less depressed. Starchy foods are breads, cereals, oats, potatoes, rice, noodles and
pasta. These should be eaten on a regular basis, one portion at each meal. The right amount for most
people is around a third of your diet.
Folic acid
Lack of folic acid can cause depression so it is important to ensure enough is eaten. In general
increasing fruit and vegetable intake will increase folic acid intake. Specific foods that are high in folic
acid are: green leafy vegetables (spinach, broccoli, brussels sprouts), breakfast cereals fortified with
folic acid, and pulses such as lentils, beans and chickpeas.
Iron
Low iron levels may lead to anaemia. Symptoms of anaemia include depressed mood and lethargy.
The best source of iron is red meat, however for those who don’t eat red meat, other sources are
dried fruit, green vegetables, fortified breakfast cereals and pulses. Non-meat sources should be
taken with a food or drink high in vitamin C such as oranges or kiwi to help absorption. Tea and
coffee should be avoided with high iron foods as they may reduce absorption.
Omega 3 - fatty acids
Lack of these essential fatty acids has been shown to increase the risk of depression, particularly in
men. These fatty acids are found in oily fish such as mackerel, salmon, sardines, and fresh tuna. For
those who cannot tolerate oily fish, fish body oil supplements could provide these essential fatty acids.
Aim for 0.5 - 1.0g per day of omega 3 fatty acids. For vegetarians, omega 3 fatty acids can be found
in linseed, rapeseed and soybean oils and nuts, in particular walnuts.
Tryptophan
Turkey and chicken are a good source of tryptophan. This is an amino acid (protein building block)
which is converted into serotonin (a brain chemical). Serotonin levels can be low in people with
depression and some antidepressant tablets also work by increasing serotonin levels.
PD7315-PIL2920 v2
Issue Date: April 2016. Review Date: April 2018
Tyrosine
Tyrosine is an amino acid (protein building block) important in making brain chemicals. It may help
people with depression and mood disorders. It has also been found to increase alertness. Good
sources include dairy products, nuts and seeds and fish.
Caffeine
Caffeine increases mental alertness and concentration and can improve performance. However, too
much caffeine (and this will be a different amount for each person) has been found to be associated
with: anxiety, cravings, depression, emotional instability, insomnia, mood swings, nervousness and
premenstrual syndrome (PMS). Caffeine intake should be reduced slowly to prevent withdrawal
symptoms such as headaches and fatigue.
Alcohol
Drinking excessive amounts of alcohol (5-6 units per day) could cause mental impairment. Alcohol is
also sometimes used to mask distress; in this case help should be sought. Men and women should
drink no more than 14 units a week, with at least 2 alcohol free days. 1 unit is equivalent to half a
pint of ordinary strength beer or 125ml glass of wine or a pub measure of spirits.
Water
Keeping the body hydrated is critical as even mild dehydration can affect alertness, concentration
levels, judgment skills and possibly depression. A guideline of 6-8 glasses of water which is equivalent
to around 1.5 litres of water per day for the average person is recommended. Soft drinks, tea and
coffee also count, but remember that drinks containing caffeine and high sugar drinks can affect
mood. Try low sugar and caffeine free drinks.
Food intolerances
There is no strong evidence to support a direct link between mood and food intolerance. A person
with recognised food intolerance may however feel low if they are not fully informed about their
condition, are not eating the correct diet or have associated nutritional deficiencies.
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© Sheffield Teaching Hospitals NHS Foundation Trust 2016
Re-use of all or any part of this document is governed by copyright and the “Re-use of Public Sector Information Regulations 2005” SI 2005 No.1515. Information on re-use can be obtained from
the Information Governance Department, Sheffield Teaching Hospitals. Email [email protected]
PD7315-PIL2920 v2
Issue Date: April 2016. Review Date: April 2018