Micronutrients and mood

It's worth knowing that what we eat can play a supporting role in how we feel, even though food is never the whole story when it comes to mood.

What it is

Micronutrients are the vitamins and minerals our bodies need in small amounts to function well - things like B vitamins, iron, zinc, magnesium, vitamin D and omega-3 fatty acids. Research consistently shows that these nutrients play a role in brain function, energy production and the systems involved in regulating mood. This doesn't mean food alone can treat depression or anxiety, but persistent deficiencies can contribute to low energy, irritability or brain fog, and a balanced diet is one useful piece of a broader wellbeing picture.

Signs to notice

• Ongoing fatigue or low energy despite adequate sleep
• Difficulty concentrating or "foggy" thinking
• Low mood, irritability or increased anxiety that doesn't have an obvious cause
• A diet that is very limited or repetitive, with little variety in fruit, vegetables, protein or wholegrains
• Frequent illness or slow recovery, which can sometimes point to nutrient gaps

What helps

• Aim for a varied plate with vegetables, fruit, wholegrains, protein and healthy fats across the week, rather than focusing on single "superfoods".
• Include iron-rich foods (like legumes, leafy greens and lean meat) if you notice fatigue, and pair plant sources with vitamin C to help absorption.
• Get some sunlight exposure where safe to do so, as this supports the body's vitamin D production.
• Include oily fish, nuts or seeds regularly for omega-3 fatty acids, which are linked to brain health.
• Stay hydrated - even mild dehydration can affect concentration and mood.
• Limit heavy reliance on ultra-processed foods, which tend to be lower in the nutrients linked to steady energy and mood.
• If you follow a restrictive diet for any reason, consider speaking to a dietitian about how to cover your nutrient needs.

When to reach out for help

If low mood, fatigue or anxiety persist for more than two weeks, or are affecting your work, relationships or daily functioning, it's worth speaking to a doctor or counsellor rather than relying on diet changes alone. A doctor can check for underlying nutrient deficiencies or other medical causes, and a professional can assess whether what you're experiencing needs additional support such as therapy.

Getting help in South Africa

Cleared Mind's EAP can connect you with counselling support and, where relevant, referrals to a dietitian or your GP for blood tests to check for deficiencies. SADAG's Mental Health Line (011 234 4837) is also available if you'd like to talk to someone about how you've been feeling. Nutrition can support your mental health, but it works best alongside - not instead of - proper care.