We all know that good mental health depends on many factors – from sleep and exercise to social connection and stress management. But one often-overlooked piece of the puzzle is nutrition. The brain is an energy-intensive organ, and the nutrients we consume every day play a direct role in how we think, feel, and cope with stress.
Here are evidence-backed five key nutrients and herbal medicine ingredients to support mood, focus, and emotional balance.
1. Magnesium – The Calming Nutrient
Known for its effectiveness in relieving muscle tension, magnesium also plays a vital role in regulating the body’s stress response. It helps calm the nervous system, supports healthy sleep patterns, and assists in the production of neurotransmitters like serotonin and GABA – both of which are linked to relaxation and positive mood.1
Signs you might need more magnesium:
- Muscle tension
- Fatigue or low energy
- Irritability or mood changes
- Trouble relaxing or winding down at night
- Poor-quality sleep
- Muscle twitches or cramps
Magnesium food sources:
- Leafy greens like kale and spinach
- Nuts and seeds
- Legumes and whole grains like black beans, kidney beans, quinoa and brown rice
- Cacao
- Tofu and edamame
- Salmon
Why supplement with magnesium?
Modern diets are often lacking in magnesium levels due to soil depletion and, therefore, the food grown in these soils. Supplementation can help replenish stores and provide targeted support for stress resilience and relaxation.
2. B Vitamins – The Energy and Mood Enhancers
B vitamins are a powerhouse group that work synergistically to support the nervous system, energy metabolism, and mental clarity. Vitamins B6, B9 (folate), and B12 are particularly important for the production of neurotransmitters such as dopamine and serotonin.2
Signs you might need more B Vitamins:
- Low energy or fatigue
- Brain fog
- Poor concentration
- Anxiety
- Irritability
B Vitamins food sources:
- Whole grains
- Eggs
- Lean meats like beef, chicken, turkey
- Seafood
- Leafy greens
- Legumes
Why supplement with B Vitamins?
Factors like stress, alcohol intake, and even certain medications can deplete B vitamins, making supplementation a valuable and convenient way to maintain optimal levels for emotional balance, and enhance energy and cognitive performance.
3. Vitamin D – The Sunshine Nutrient for Mood
Known as the ‘sunshine vitamin’, vitamin D acts more like a hormone and has widespread effects on brain health and mood. In fact, low levels of vitamin D have been linked with low mood.3
Signs you may need more Vitamin D:
- Feeling tired or low in energy
- Frequent colds or low immunity
- Low mood, especially in winter
- Muscle weakness or bone aches
- Job or lifestyle that results in being indoors most of the time
Vitamin D Food sources:
- Oily fish like salmon, sardines, and tuna
- Eggs
- Beef liver
- Mushrooms
Why supplement with Vitamin D?
Most adults don’t make enough vitamin D during the cooler seasons, or when spending long hours indoors – and although sunscreen is essential for skin protection, it blocks vitamin D synthesis. A vitamin D supplement can help maintain healthy levels year-round to support mood, energy, immune balance, and overall vitality.
4. Passionflower – A Soothing Herb for the Mind
Traditionally used for relieving nervous tension and anxiety, passionflower (Passiflora incarnata) is a calming botanical that increases GABA activity in the brain, helping to quiet racing thoughts and promote rest and relaxation.4
When to use passionflower:
- During stressful or emotionally demanding times
- To support relaxation before bed
- To complement other mood-supporting nutrients
- When your mind feels overactive.
Paired with magnesium and B vitamins, passionflower offers a holistic approach to managing stress and supporting a calm, balanced mindset.
5. Iron – Fuel for Body and Brain
Iron is an essential mineral that is vital for brain function, mood regulation, and energy metabolism.5 It’s needed to help transport oxygen throughout the body, including the brain, where it fuels the production of key neurotransmitters such as dopamine, serotonin, and noradrenaline – all linked to mood and motivation.
Signs you may need more Iron:
- Fatigue and low stamina
- Pale skin or dark under-eye circles
- Dizziness or shortness of breath
- Poor focus or feeling foggy
- Feeling low and unmotivated
- Restlessness
- Headaches
Who’s most at risk?
- Women of reproductive age – due to menstrual losses
- Pregnant or breastfeeding women
- Vegetarians and vegans
- Teenagers and athletes due to higher energy demands
Iron food sources:
- Lean red meat and liver
- Chicken and turkey
- Seafood
- Lentils, beans and tofu
- Spinach and beetroot
Why supplement with iron?
If you suspect low iron, it’s best to confirm with a blood test before supplementing. A clinically formulated iron supplement can help restore healthy levels safely, especially bioavailable forms of iron designed for optimal absorption and minimal digestive upset.
Tip: Pair plant-based (non-haem) iron sources with vitamin C-rich foods such as oranges, berries, or capsicum to enhance absorption. Avoid tea or coffee with iron-rich meals as they can inhibit uptake.
A balanced diet rich in whole foods provides the foundation for mental wellbeing and resilience – but modern lifestyles, stress, and overlooked factors like depleted soils can make it difficult to get enough of these key nutrients through food alone. Using evidence-based supplements like magnesium, B vitamins, vitamin D, passionflower, and iron can contribute to a feeling of calm energy and mental wellbeing every day.
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This article was written by Sophia Power, a Clinical Nutritionist.
Reference:
- Pickering, G., et al. (2020). Magnesium status and stress: The vicious circle concept revisited. Nutrients, 12(12):3672. https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
- Kennedy, D.O. (2016). B vitamins and the brain: Mechanisms, dose, and efficacy–A review. Nutrients, 8(2):68. https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
- Guzek, D., et al. (2021). Association between Vitamin D supplementation and mental health in healthy adults: a systematic review. J Clin Med, 10(21):5156. https://pmc.ncbi.nlm.nih.gov/articles/PMC8584834/
- Soares Campos, V.M., et al. (2025). A systematic review of neurobiological mechanisms of Passiflora: Beyond GABA modulation. BioChem, 5(3):21. https://www.mdpi.com/2673-6411/5/3/21
- Arshad, H., et al. (2023). Psychiatric manifestations of iron deficiency anemia-A literature review. European Psychiatry, 66(Suppl 1):S243-S244. https://pmc.ncbi.nlm.nih.gov/articles/PMC10595923/