Your brain is a living, breathing network of billions of cells, working around the clock to keep you focused, balanced, and feeling like your best self.
While it may feel like the brain is separate, every thought you have, every move you make, every memory you store, and every shift in your mood all depend on three key factors:
- Healthy neurons (brain cells) that can communicate clearly with each other.
- Neurotransmitters – the brain’s chemical messengers that carry signals and strongly influence how you feel.
- Good circulation to deliver oxygen and nutrients to the brain.
Research now clearly shows that what you eat (or don’t eat) has a profound effect on your mood, focus, resilience, and overall mental wellbeing. The reality is that modern diets often fall short—between busy lifestyles, convenience foods, and soil depletion, many people miss out on the brain- and mood-supportive nutrients they need to truly thrive. The good news is that where diet leaves gaps, carefully chosen herbs and nutrients can step in to provide the extra support.
Key nutrients for brain health and mood support
Magnesium glycinate – the essential mineral for calm
Many of the 300 biochemical processes magnesium is involved in revolve around the brain and mental health. Magnesium glycinate is a highly bioavailable form that includes the glycine molecule, which further promotes relaxation and is gentle on the digestive system.1,2
Benefits of magnesium glycinate:3
- Supports a calm nervous system and relaxation
- Helps ease feelings of stress and tension
- Supports a better quality of sleep
- Plays a role in balanced mood
B vitamins for energy and emotional balance
B vitamins, especially vitamin B12, are crucial for energy production and neurotransmitter synthesis.
Vitamin B in particular:4
- Supports healthy nerve conduction
- Helps make the neurotransmitters serotonin and dopamine
- Can reduce fatigue and brain fog
- Protects against cognitive decline5
- Especially important for those on plant-based diets, as it is found mainly in animal foods
Nicotinamide riboside (NR) – cellular energy for your brain
NR is a special form of vitamin B3 that supports the production of NAD+, a molecule essential for cellular energy and healthy ageing.
Benefits for mental health:6,7
- Supports mitochondrial function in brain cells
- Aids cognitive function and mental clarity
- Protects against cognitive decline
Zinc – a major mood mineral
Zinc plays a role in over 100 enzymatic reactions, including those that regulate mood and stress.8
Benefits:8
- Supports health brain signalling
- Helps regulate stress response
- Aids improved mood and mental resilience
Herbal allies for a healthy brain
- Passionflower: Traditionally used to reduce mild anxiety and restlessness, promoting a calm mind.9
- Magnolia: Contains compounds that support relaxation, stress balance, and healthy sleep.10
- Ziziphus: A gentle, sedative herb used in traditional medicine to promote restful sleep and emotional balance.11
A holistic approach to mental wellbeing and brain health
Supplements work best alongside a healthy, consistent diet and lifestyle. To boost your brain health and mood, aim for these healthy food choices and behaviours daily (but remember it’s not about perfection!):
- Daily movement to boost endorphins, improve sleep and sharpen memory and focus.
- Adequate sleep to allow for brain repair, emotional regulation, and memory consolidation.
- Mindfulness or meditation to calm the nervous system and help with stress resilience.
- A wholefood diet rich in nutrient-dense colourful fruits and vegetables, wholegrains, plenty of quality protein and good fats from oily fish, olive oil, nuts and seeds to feed your brain.
Your brain is an energy-hungry, nutrient-dependent organ. By providing it the right blend of nutrients, herbs, and diet and lifestyle choices, you’re not only supporting mental wellbeing – you’re also investing in clarity, focus, emotional balance, and cognitive health that will benefit you now and well into your future.
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This article was written by Sophia Power, a Clinical Nutritionist.
References:
- Fatima G, et al. (2024). Magnesium matters: A comprehensive review of its vital role in health and diseases. Cureus, 16(10):e71392. https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/
- Kawai N., et al. (2015). The sleep promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology, 40(6):1405-1406. https://pmc.ncbi.nlm.nih.gov/articles/PMC4397399/
- Volpe SL. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3):378S-383S. https://www.sciencedirect.com/science/article/pii/S2161831322011280#
- NIH. Vitamin B12-deficiency anemia. Updated March 2022, accessed May 2025 from https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia
- Russell-Jones G. (2023) Altered neurotransmitter metabolites in vitamin B12 deficiency. Journal of Psychiatry and Psychiatric Disorders, 7: 223-227. https://www.fortunejournals.com/articles/altered-neurotransmitter-metabolites-in-vitamin-b12-deficiency.html
- News Medical Life Sciences. Newest vitamin B3 family member has beneficial effects on mitochondria in the human muscle. Written February 2023, accessed August 2025 from https://www.news-medical.net/news/20230208/Newest-vitamin-B3-family-member-has-beneficial-effects-on-mitochondria-in-the-human-muscle.aspx
- Nkrumah-Elie Y., et al. (2022). Nicotinamide riboside supports brain health: assessing the evidence. Curr Dev Nutr, 6(1):798. https://pmc.ncbi.nlm.nih.gov/articles/PMC9194035/
- Piao M., et al. (2017). The role of zinc in mood disorders. Neuropsychiatry, 7(4). https://www.jneuropsychiatry.org/peer-review/the-role-of-zinc-in-mood-disorders.html
- Janda K., et al. (2020). Passiflora incarnata in neuropsychiatric disorders: a systematic review. Nutrients, 12(12):3894. https://pmc.ncbi.nlm.nih.gov/articles/PMC7766837/
- Faysal MD, et al. (2023). Neuropharmacological potential of honokiol and its derivatives from Chinese herb Magnolia species: Understandings from therapeutic viewpoint. Chinese Medicine, 18(2023):154. https://cmjournal.biomedcentral.com/articles/10.1186/s13020-023-00846-1
- Shergis JL., et al. (2021). Medicinal seeds Ziziphus sinosa for insomnia: a randomised, placebo-controlled, feasibility clinical trial. Complementary Therapies in Medicine, 27:102657. https://www.sciencedirect.com/science/article/pii/S0965229920319245