Nutritional Therapy for Mental Health: How Diet Impacts Anxiety and Depression
Author: Dr. Kolin Durrant, Integrative Care Director, Doctor of Acupuncture & Chinese Medicine
Anxiety and depression affect millions of adults in the United States, and these numbers continue to rise. While therapy and medication remain standard treatment options, nutritional therapy is gaining widespread recognition as a foundational pillar of mental health care. Diet influences brain chemistry, inflammation, gut function, and stress responses—all of which are critical factors in the development and progression of mood disorders.
In San Diego and across the country, a growing number of holistic and integrative practitioners are incorporating food-based strategies to support patients experiencing anxiety and depression.
The Link Between Diet and Brain Function
The brain depends on a steady supply of nutrients to function optimally. Neurotransmitters such as serotonin, dopamine, and GABA are synthesized from amino acids and regulated by key vitamins and minerals. Diets that are high in processed foods and refined sugars may impair cognitive function and destabilize mood.
A review published in The Lancet Psychiatry confirms that nutrition directly affects mental health and should be considered an essential component of psychiatric care (Nutritional Medicine as Mainstream in Psychiatry – The Lancet Psychiatry). Deficiencies in B vitamins, iron, zinc, magnesium, and omega-3 fatty acids have all been linked to higher rates of anxiety and depression. Nutritional therapy not only supports intake of these nutrients, it also emphasizes optimal digestion and absorption to maximize their effect.
Inflammation, Diet, and Mood Disorders
Chronic inflammation is increasingly recognized as a driver of both anxiety and depression. Dietary patterns that are high in sugar, refined carbohydrates, and industrial oils contribute to systemic inflammation and impair brain function.
Anti-inflammatory diets that prioritize vegetables, leafy greens, nuts, seeds, and omega-3-rich proteins have demonstrated measurable benefits in mood regulation. A clinical trial published in BMC Medicine found that individuals with depression who followed a Mediterranean-style diet experienced significant reductions in symptoms compared to those who did not modify their diet (The SMILES Trial – BMC Medicine).
Nutritional therapy works to reduce inflammation at its root rather than masking its effects.
The Gut-Brain Connection
The gut microbiome plays a central role in neurotransmitter production, immune signaling, and the stress response. Approximately 90 percent of serotonin is produced in the gut rather than the brain. When gut health becomes compromised by poor diet, medications, or chronic stress, symptoms of anxiety and depression often worsen.
Research in Psychiatry Research has shown that probiotic supplementation and gut-supportive dietary interventions can reduce symptoms of anxiety in adults (Gut Microbiota and Anxiety – Psychiatry Research). Nutritional therapy in this context includes the use of prebiotic fibers, fermented foods, and the strategic elimination of inflammatory dietary components that damage the gut lining.
In San Diego, many holistic providers now implement gut-focused nutritional strategies as part of a comprehensive mental health protocol.
Blood Sugar and Mood Stability
Blood sugar imbalances are a common but often overlooked contributor to mood dysregulation. Fluctuations in glucose can lead to irritability, fatigue, anxiety, and cognitive fog. Diets high in simple carbohydrates and low in protein and fiber create peaks and crashes that overstimulate the nervous system and impair resilience.
Nutritional therapy addresses this through consistent meal timing and a balanced intake of macronutrients. Including protein, fiber, and healthy fats with each meal helps stabilize glucose levels and supports nervous system equilibrium. For individuals prone to hypoglycemia, avoiding skipped meals is critical to preventing anxiety spikes.
Key Nutrients That Affect Anxiety and Depression
Nutritional therapy emphasizes replenishment of essential nutrients that influence mental and emotional wellbeing. These include:
Omega-3 fatty acids, for structural brain integrity and anti-inflammatory support
B vitamins (particularly B6, B9, and B12), to facilitate neurotransmitter synthesis
Magnesium, to regulate stress responses and relax the nervous system
Zinc, for mood balance, cognition, and hormone function
Amino acids such as tryptophan and tyrosine, which serve as precursors to serotonin and dopamine
Vitamin D, which is commonly deficient and associated with depressive symptoms
Whole foods are prioritized over supplementation. Nutrient-rich options include leafy greens, legumes, seeds, eggs, fish, and vegetables.
Eating Habits That May Worsen Anxiety and Depression
The following patterns are often associated with worsened mood and emotional dysregulation:
Skipping meals
Consuming excessive sugar or refined carbohydrates
Overreliance on caffeine or alcohol
Low vegetable and fiber intake
High intake of processed foods
Inadequate hydration
These habits can increase systemic inflammation, disrupt gut microbiota, and lead to emotional instability. Nutritional therapy helps patients gradually transition toward healthier patterns that are sustainable and effective.
Integrating Lifestyle and Nutritional Therapy
Diet is only one aspect of a comprehensive mental health approach. Nutritional therapy is most effective when paired with other foundational lifestyle practices including movement, restorative sleep, stress regulation, and therapeutic support. Chronic stress depletes nutrient stores and drives inflammation. Physical activity enhances circulation, mood, and neurotransmitter function.
Together, these interventions create a more stable platform for healing and long-term recovery.
Holistic Care in San Diego
Holistic practitioners in San Diego are increasingly integrating nutritional therapy into the treatment of anxiety and depression. These practitioners address mental health not in isolation but as part of a larger system that includes gut health, inflammation, hormones, and lifestyle.
Nutritional therapy plans may include elimination protocols, digestive support, anti-inflammatory eating strategies, or micronutrient testing. These plans are customized to support sustainable outcomes and deeper transformation.
Scientific Support for Nutrition-Based Treatment
Nutritional therapy is not positioned as a replacement for psychiatric medication. However, it has been shown to significantly enhance clinical outcomes. A meta-analysis published in the American Journal of Psychiatry reported that dietary changes were associated with statistically significant reductions in symptoms of depression across a variety of populations (Diet and Depression – American Journal of Psychiatry).
Patients receiving nutrition-informed care often report improvements in energy, emotional regulation, mental clarity, and quality of life.
How Nutritional Therapy Is Implemented
A typical plan begins with a detailed assessment of eating habits, digestive function, and nutrient status. Common clinical strategies include:
Increasing vegetable and fiber intake
Incorporating omega-3 sources such as wild salmon, sardines, or flax
Reducing sugar and ultra-processed food consumption
Adding fermented foods for microbiome support
Identifying and addressing micronutrient deficiencies
Regulating meal timing to improve blood sugar control
Progress is monitored through symptom tracking, lab analysis, and collaborative care planning.
Diet as a Core Strategy for Mental and Emotional Health
Nutritional therapy provides a direct, measurable, and sustainable method for improving mood, cognitive health, and resilience. By addressing inflammation, nutrient depletion, blood sugar fluctuations, and gut dysbiosis, dietary interventions lay a foundation for meaningful change. When paired with conventional or holistic mental health care, they strengthen both the body and the mind.
Nutritional Therapy at Saffron & Sage
At Saffron and Sage in San Diego, we offer nutritional therapy as a core service within our integrative mental health programs. Our practitioners are trained to assess the physiological, emotional, and nutritional factors that contribute to anxiety and depression.
If you are seeking a comprehensive approach that supports both body and mind, we are here to help.
Call us at 619-933-2340 to schedule your consultation and begin your healing journey.