8 Foods That May Help Regulate Your Mood

Key TakeawaysCertain dietary and lifestyle choices may help support a healthy mood.Along with getting adequate sleep and exercising, eating certain foods has been shown to reduce depression and anxiety in some cases.

Key Takeaways

Certain dietary and lifestyle choices may help support a healthy mood.Along with getting adequate sleep and exercising, eating certain foods has been shown to reduce depression and anxiety in some cases.

The COVID-19 pandemic has taken a toll on many aspects of our lives. But between navigating lockdowns, practicing social distancing, and witnessing the loss of millions of lives, the toll on our mental health is undeniable.

One systematic review and meta-analysis of 13 studies found that depression and anxiety rates have increased dramatically since the start of the pandemic. And when evaluating just the effects of COVID-19 lockdowns, researchers report reduced overall mental well-being and increased depressive symptoms as a result.

Most recently, researchers who evaluated two sets of data—one that was collected pre-COVID-19 and the other collected during the pandemic—concluded that the prevalence of depressive symptoms in the U.S. was more than 3-fold higher during COVID-19 compared than before the pandemic.

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So, what can you do if you want to be proactive about your mental health? If you are experiencing severe mood changes, including suicidal thoughts, you should speak with your healthcare provider and seek immediate support.

But to upkeep your mental health and mood on a daily basis, certain dietary and lifestyle choices may be helpful. While we know getting enough sleep and exercising can be helpful mood boosters, diet can also play a role in your emotional health.

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Unhealthy dietary patterns—think sweetened beverages, refined food, fried food, processed meat, refined grain, high-fat dairy, biscuits, and pastries—have been associated with an increased risk of depression. But the good news is there are certain foods you can eat that can help boost your mood.

What This Means For YouIncorporating foods into your diet like trout, chocolate, and egg yolks can help boost your overall mood. Eating these foods may also help reduce your risk of developing depression, anxiety, or other mental health issues.

What This Means For You

Incorporating foods into your diet like trout, chocolate, and egg yolks can help boost your overall mood. Eating these foods may also help reduce your risk of developing depression, anxiety, or other mental health issues.

8 Foods to Support Your Mood

So, what should you eat if you want to support your mood in a healthy way? While a generally healthy dietary pattern is your best bet, there are certain foods that have been called out for their specific positive role in mood support. Below are eight foods that may help support a healthy mood and even helpreduce the risk of depressionand anxiety in certain cases.

Trout

Trout and other fatty fish are rich in the omega-3 fatty acid called docosahexaenoic acid, or DHA, as well as other key nutrients like selenium and protein. Many nutritional features of fatty fish have been shown to support a healthy mood and may even ease depression.

Chocolate

As long as you are choosing options that are made of 70% cocoa or more, chocolate has been shown to positively impact mood and help people feel more content.

It is also a natural source of magnesium, a mineral that plays a pivotal role in the management of mood. In a clinical review of 18 studies, researchers found that adequate magnesium intake is linked to a positive effect on subjective anxiety levels.

Fermented Foods

Live organisms called probiotics live in your gut and offer a host of health benefits. As opposed to potentially harmful live organisms like e.coli and coliforms, probiotics colonize your gut and have been shown to support a healthy digestive system, immune system, and even a healthy mood. Specifically, the gut microbiota—the makeup of organisms in your gut—is associated with many factors associated with mood, including anxiety disorder and major depressive disorder.

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Certain live probiotics can play a role in producing and delivering serotonin, a neurotransmitter that is known as the “happy chemical”.

Eating fermented foods like kimchi, yogurts, and sauerkraut is an excellent way to incorporate probiotics into your diet.

Egg Yolks

While many people know vitamin D’s role in bone and immune health, many may not realize that a deficiency can also negatively impact mood, and is linked to higher prevalence of premenstrual syndrome (PMS), seasonal affective disorder, non-specified mood disorder, and major depressive disorder.

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While egg yolks are a natural source of vitamin D, you can also choose other foods like salmon and milk if you are not an egg-lover. Exposing your skin to sunshine can also help your body avoid a vitamin D deficiency.

Nuts

Nuts—a convenient snack that is loaded with healthy fats, vitamins, and minerals—are a nutritional powerhouse and are easy to incorporate into any diet.

In one study which evaluated over 15,000 people over a 10-year period, moderate nut intake was linked to a 23% reduced depression risk. Whether sprinkled on oatmeal, added to a salad, or just eaten on their own, nuts can be a satisfying addition that can impact your overall well-being.

Chicken

Eating lean chicken will give your body a boost of vitamin B6 and vitamin B12, two nutrients that can help support a healthy mood.

Vitamin B6 helps produce serotonin, and vitamin B12 plays a role in the production of dopamine: two factors that help regulate mood.

Additionally, chicken contains an amino acid called tryptophan. Diets poor in tryptophan may induce depression, and tryptophan intake is important for those susceptible to depression, according to data published inNeurochemistry International.

Oysters

Eating oysters is more than anaphrodisiac. Loaded with DHA omega-3 fatty acids and zinc, they can help you feel good too.

Zinc deficiency has been linked to depression and anxiety development, and supplementing with this mineral may improve mood in certain cases.

Saffron

Thebenefits of saffron as an antidepressantare well-documented, and in some cases, the use of this spice is more effective than placebo and at least equivalent to the therapeutic doses of certain anti-depressant medications.

Since the dose used in many clinical trials is larger than what many people may consume in their diet, supplementation ofsaffronmay be needed to see an effect.

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15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pappa S, Ntella V, Giannakas T, Giannakoulis VG, Papoutsi E, Katsaounou P.Prevalence of depression, anxiety, and insomnia among healthcare workers during the COVID-19 pandemic: A systematic review and meta-analysis.Brain Behav Immun. 2020 Aug;88:901-907. doi:10.1016/j.bbi.2020.05.026Ammar A, Mueller P, Trabelsi K, et al;ECLB-COVID19 Consortium. Psychological consequences of COVID-19 home confinement: The ECLB-COVID19 multicenter study.PLoS One. 2020 Nov 5;15(11):e0240204. doi:10.1371/journal.pone.0240204Ettman CK, Abdalla SM, Cohen GH, Sampson L, Vivier PM, Galea S.Prevalence of depression symptoms in US adults before and during the COVID-19 pandemic.JAMA Netw Open. 2020 Sep 1;3(9):e2019686. doi:10.1001/jamanetworkopen.2020.19686Lang UE, Beglinger C, Schweinfurth N, Walter M, Borgwardt S.Nutritional aspects of depression.Cell Physiol Biochem. 2015;37(3):1029-43. doi:10.1159/000430229Li F, Liu X, Zhang D.Fish consumption and risk of depression: a meta-analysis.J Epidemiol Community Health.2016 Mar;70(3):299-304. doi:10.1136/jech-2015-206278Larrieu T, Layé S.Food for mood: Relevance of nutritional omega-3 fatty acids for depression and anxiety.Front Physiol. 2018 Aug 6;9:1047. doi:10.3389/fphys.2018.01047Freeman MP, Hibbeln JR, Wisner KL, Davis JM, Mischoulon D, Peet M, Keck PE Jr, Marangell LB, Richardson AJ, Lake J, Stoll AL.Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry.J Clin Psychiatry. 2006 Dec;67(12):1954-67. doi:10.4088/jcp.v67n1217Nehlig A.The neuroprotective effects of cocoa flavanol and its influence on cognitive performance.Br J Clin Pharmacol. 2013 Mar;75(3):716-27. doi:10.1111/j.1365-2125.2012.04378.xBoyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017 Apr 26;9(5):429. doi:10.3390/nu9050429Mörkl S, Butler MI, Holl A, Cryan JF, Dinan TG.Probiotics and the microbiota-gut-brain axis: Focus on psychiatry.Curr Nutr Rep. 2020 Sep;9(3):171-182. doi: 10.1007/s13668-020-00313-5Anglin RE, Samaan Z, Walter SD, McDonald SD.Vitamin D deficiency and depression in adults: systematic review and meta-analysis.Br J Psychiatry. 2013 Feb;202:100-7. doi:10.1192/bjp.bp.111.106666Fresán U, Bes-Rastrollo M, Segovia-Siapco G, et al.Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort.Eur J Nutr. 2019 Apr;58(3):1271-1282. doi:10.1007/s00394-018-1653-xShabbir F, Patel A, Mattison C, et al.Effect of diet on serotonergic neurotransmission in depression.Neurochem Int. 2013 Feb;62(3):324-9. doi:10.1016/j.neuint.2012.12.014Petrilli MA, Kranz TM, Kleinhaus K, et al.The emerging role for zinc in depression and psychosis.Front Pharmacol. 2017 Jun 30;8:414. doi:10.3389/fphar.2017.00414Siddiqui MJ, Saleh MSM, Basharuddin SNBB, et al.Saffron (Crocus sativusL.): As an antidepressant.J Pharm Bioallied Sci. 2018 Oct-Dec;10(4):173-180. doi:10.4103/JPBS.JPBS_83_18

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pappa S, Ntella V, Giannakas T, Giannakoulis VG, Papoutsi E, Katsaounou P.Prevalence of depression, anxiety, and insomnia among healthcare workers during the COVID-19 pandemic: A systematic review and meta-analysis.Brain Behav Immun. 2020 Aug;88:901-907. doi:10.1016/j.bbi.2020.05.026Ammar A, Mueller P, Trabelsi K, et al;ECLB-COVID19 Consortium. Psychological consequences of COVID-19 home confinement: The ECLB-COVID19 multicenter study.PLoS One. 2020 Nov 5;15(11):e0240204. doi:10.1371/journal.pone.0240204Ettman CK, Abdalla SM, Cohen GH, Sampson L, Vivier PM, Galea S.Prevalence of depression symptoms in US adults before and during the COVID-19 pandemic.JAMA Netw Open. 2020 Sep 1;3(9):e2019686. doi:10.1001/jamanetworkopen.2020.19686Lang UE, Beglinger C, Schweinfurth N, Walter M, Borgwardt S.Nutritional aspects of depression.Cell Physiol Biochem. 2015;37(3):1029-43. doi:10.1159/000430229Li F, Liu X, Zhang D.Fish consumption and risk of depression: a meta-analysis.J Epidemiol Community Health.2016 Mar;70(3):299-304. doi:10.1136/jech-2015-206278Larrieu T, Layé S.Food for mood: Relevance of nutritional omega-3 fatty acids for depression and anxiety.Front Physiol. 2018 Aug 6;9:1047. doi:10.3389/fphys.2018.01047Freeman MP, Hibbeln JR, Wisner KL, Davis JM, Mischoulon D, Peet M, Keck PE Jr, Marangell LB, Richardson AJ, Lake J, Stoll AL.Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry.J Clin Psychiatry. 2006 Dec;67(12):1954-67. doi:10.4088/jcp.v67n1217Nehlig A.The neuroprotective effects of cocoa flavanol and its influence on cognitive performance.Br J Clin Pharmacol. 2013 Mar;75(3):716-27. doi:10.1111/j.1365-2125.2012.04378.xBoyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017 Apr 26;9(5):429. doi:10.3390/nu9050429Mörkl S, Butler MI, Holl A, Cryan JF, Dinan TG.Probiotics and the microbiota-gut-brain axis: Focus on psychiatry.Curr Nutr Rep. 2020 Sep;9(3):171-182. doi: 10.1007/s13668-020-00313-5Anglin RE, Samaan Z, Walter SD, McDonald SD.Vitamin D deficiency and depression in adults: systematic review and meta-analysis.Br J Psychiatry. 2013 Feb;202:100-7. doi:10.1192/bjp.bp.111.106666Fresán U, Bes-Rastrollo M, Segovia-Siapco G, et al.Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort.Eur J Nutr. 2019 Apr;58(3):1271-1282. doi:10.1007/s00394-018-1653-xShabbir F, Patel A, Mattison C, et al.Effect of diet on serotonergic neurotransmission in depression.Neurochem Int. 2013 Feb;62(3):324-9. doi:10.1016/j.neuint.2012.12.014Petrilli MA, Kranz TM, Kleinhaus K, et al.The emerging role for zinc in depression and psychosis.Front Pharmacol. 2017 Jun 30;8:414. doi:10.3389/fphar.2017.00414Siddiqui MJ, Saleh MSM, Basharuddin SNBB, et al.Saffron (Crocus sativusL.): As an antidepressant.J Pharm Bioallied Sci. 2018 Oct-Dec;10(4):173-180. doi:10.4103/JPBS.JPBS_83_18

Pappa S, Ntella V, Giannakas T, Giannakoulis VG, Papoutsi E, Katsaounou P.Prevalence of depression, anxiety, and insomnia among healthcare workers during the COVID-19 pandemic: A systematic review and meta-analysis.Brain Behav Immun. 2020 Aug;88:901-907. doi:10.1016/j.bbi.2020.05.026Ammar A, Mueller P, Trabelsi K, et al;ECLB-COVID19 Consortium. Psychological consequences of COVID-19 home confinement: The ECLB-COVID19 multicenter study.PLoS One. 2020 Nov 5;15(11):e0240204. doi:10.1371/journal.pone.0240204Ettman CK, Abdalla SM, Cohen GH, Sampson L, Vivier PM, Galea S.Prevalence of depression symptoms in US adults before and during the COVID-19 pandemic.JAMA Netw Open. 2020 Sep 1;3(9):e2019686. doi:10.1001/jamanetworkopen.2020.19686Lang UE, Beglinger C, Schweinfurth N, Walter M, Borgwardt S.Nutritional aspects of depression.Cell Physiol Biochem. 2015;37(3):1029-43. doi:10.1159/000430229Li F, Liu X, Zhang D.Fish consumption and risk of depression: a meta-analysis.J Epidemiol Community Health.2016 Mar;70(3):299-304. doi:10.1136/jech-2015-206278Larrieu T, Layé S.Food for mood: Relevance of nutritional omega-3 fatty acids for depression and anxiety.Front Physiol. 2018 Aug 6;9:1047. doi:10.3389/fphys.2018.01047Freeman MP, Hibbeln JR, Wisner KL, Davis JM, Mischoulon D, Peet M, Keck PE Jr, Marangell LB, Richardson AJ, Lake J, Stoll AL.Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry.J Clin Psychiatry. 2006 Dec;67(12):1954-67. doi:10.4088/jcp.v67n1217Nehlig A.The neuroprotective effects of cocoa flavanol and its influence on cognitive performance.Br J Clin Pharmacol. 2013 Mar;75(3):716-27. doi:10.1111/j.1365-2125.2012.04378.xBoyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017 Apr 26;9(5):429. doi:10.3390/nu9050429Mörkl S, Butler MI, Holl A, Cryan JF, Dinan TG.Probiotics and the microbiota-gut-brain axis: Focus on psychiatry.Curr Nutr Rep. 2020 Sep;9(3):171-182. doi: 10.1007/s13668-020-00313-5Anglin RE, Samaan Z, Walter SD, McDonald SD.Vitamin D deficiency and depression in adults: systematic review and meta-analysis.Br J Psychiatry. 2013 Feb;202:100-7. doi:10.1192/bjp.bp.111.106666Fresán U, Bes-Rastrollo M, Segovia-Siapco G, et al.Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort.Eur J Nutr. 2019 Apr;58(3):1271-1282. doi:10.1007/s00394-018-1653-xShabbir F, Patel A, Mattison C, et al.Effect of diet on serotonergic neurotransmission in depression.Neurochem Int. 2013 Feb;62(3):324-9. doi:10.1016/j.neuint.2012.12.014Petrilli MA, Kranz TM, Kleinhaus K, et al.The emerging role for zinc in depression and psychosis.Front Pharmacol. 2017 Jun 30;8:414. doi:10.3389/fphar.2017.00414Siddiqui MJ, Saleh MSM, Basharuddin SNBB, et al.Saffron (Crocus sativusL.): As an antidepressant.J Pharm Bioallied Sci. 2018 Oct-Dec;10(4):173-180. doi:10.4103/JPBS.JPBS_83_18

Ammar A, Mueller P, Trabelsi K, et al;ECLB-COVID19 Consortium. Psychological consequences of COVID-19 home confinement: The ECLB-COVID19 multicenter study.PLoS One. 2020 Nov 5;15(11):e0240204. doi:10.1371/journal.pone.0240204

Ettman CK, Abdalla SM, Cohen GH, Sampson L, Vivier PM, Galea S.Prevalence of depression symptoms in US adults before and during the COVID-19 pandemic.JAMA Netw Open. 2020 Sep 1;3(9):e2019686. doi:10.1001/jamanetworkopen.2020.19686

Lang UE, Beglinger C, Schweinfurth N, Walter M, Borgwardt S.Nutritional aspects of depression.Cell Physiol Biochem. 2015;37(3):1029-43. doi:10.1159/000430229

Li F, Liu X, Zhang D.Fish consumption and risk of depression: a meta-analysis.J Epidemiol Community Health.2016 Mar;70(3):299-304. doi:10.1136/jech-2015-206278

Larrieu T, Layé S.Food for mood: Relevance of nutritional omega-3 fatty acids for depression and anxiety.Front Physiol. 2018 Aug 6;9:1047. doi:10.3389/fphys.2018.01047

Freeman MP, Hibbeln JR, Wisner KL, Davis JM, Mischoulon D, Peet M, Keck PE Jr, Marangell LB, Richardson AJ, Lake J, Stoll AL.Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry.J Clin Psychiatry. 2006 Dec;67(12):1954-67. doi:10.4088/jcp.v67n1217

Nehlig A.The neuroprotective effects of cocoa flavanol and its influence on cognitive performance.Br J Clin Pharmacol. 2013 Mar;75(3):716-27. doi:10.1111/j.1365-2125.2012.04378.x

Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress-a systematic review.Nutrients. 2017 Apr 26;9(5):429. doi:10.3390/nu9050429

Mörkl S, Butler MI, Holl A, Cryan JF, Dinan TG.Probiotics and the microbiota-gut-brain axis: Focus on psychiatry.Curr Nutr Rep. 2020 Sep;9(3):171-182. doi: 10.1007/s13668-020-00313-5

Anglin RE, Samaan Z, Walter SD, McDonald SD.Vitamin D deficiency and depression in adults: systematic review and meta-analysis.Br J Psychiatry. 2013 Feb;202:100-7. doi:10.1192/bjp.bp.111.106666

Fresán U, Bes-Rastrollo M, Segovia-Siapco G, et al.Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort.Eur J Nutr. 2019 Apr;58(3):1271-1282. doi:10.1007/s00394-018-1653-x

Shabbir F, Patel A, Mattison C, et al.Effect of diet on serotonergic neurotransmission in depression.Neurochem Int. 2013 Feb;62(3):324-9. doi:10.1016/j.neuint.2012.12.014

Petrilli MA, Kranz TM, Kleinhaus K, et al.The emerging role for zinc in depression and psychosis.Front Pharmacol. 2017 Jun 30;8:414. doi:10.3389/fphar.2017.00414

Siddiqui MJ, Saleh MSM, Basharuddin SNBB, et al.Saffron (Crocus sativusL.): As an antidepressant.J Pharm Bioallied Sci. 2018 Oct-Dec;10(4):173-180. doi:10.4103/JPBS.JPBS_83_18

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Key Takeaways#

What This Means For You#

8 Foods to Support Your Mood#

Trout#

Chocolate#

Fermented Foods#

Egg Yolks#

Nuts#

Chicken#

Oysters#

Saffron#