Mamas, we need to talk about something that isn’t getting enough love- the gut-brain connection. If you or your little ones are struggling with anxiety, brain fog, mood swings, or even depression, your gut might be screaming for some TLC. Our brains don’t just exist independently; they are deeply connected to what’s happening in our bellies. In fact, our gut is often called our second brain because it produces about 90% of our serotonin, the neurotransmitter responsible for happiness and emotional balance. If our gut is out of balance, our mental health can suffer – simple as that. So, let’s dive into the top nutrients that help keep our minds happy and the sneaky foods that can make things worse.
5 Nutrients for Mental Wellness
1. Vitamin D – The sunshine mood booster
Vitamin D is not just for your bones; it’s a massive player in brain health. Low levels of vitamin D are linked to depression, anxiety, and mood disorders. Since most of us (and our kids) aren’t getting enough sun exposure, a good vitamin D supplement and/or vitamin D-rich foods like salmon, egg yolks, and mushrooms can be a game-changer. Also, try to get some natural sunlight each day—just 10-20 minutes can do wonders for mood and overall health. You can also incorporate Earthley’s vitamin D cream!
2. Omega-3 Fatty Acids – The brain’s best friend
Omega-3’s are like a soothing balm for your nervous system. They reduce inflammation in the brain, improve focus, and even help with symptoms of depression. The best sources? Fatty fish like salmon, sardines, flaxseeds, chia seeds and walnuts. Remember to try and buy wild caught fish. Sadly, most of our diets are overloaded with omega-6’s (more on that later), which throws everything off balance. If fish isn’t a regular part of your diet, consider a high-quality supplement like Cod liver oil.
3. Magnesium – The chill pill mineral
Magnesium is nature’s stress reliever. It helps regulate mood, reduce anxiety, and even improves sleep by calming the nervous system. But thanks to modern farming, our soil (and food) is super depleted of it. Try adding leafy greens, almonds, avocados, bananas, and dark chocolate (yes, mama!) to get your daily dose. If you’re feeling extra stressed or having trouble sleeping, a magnesium bath or a magnesium supplement can really help. I like to use magnesium lotion on myself and my kids- it provides such a good night’s sleep along with all the other benefits.
4. Probiotics & fermented foods – The gut warriors
A happy gut equals a happy brain. Our gut bacteria produce neurotransmitters like serotonin (hello, happiness!) and GABA (which calms anxiety). If your microbiome is out of whack, your mood will be too. Fermented foods like sauerkraut, kimchi, kefir, good quality yogurt, and kombuchas help feed the good “bugs” that keep your mind balanced. If you’re dealing with digestive issues or chronic stress, a high-quality supplement can be very helpful in restoring gut balance. But the foods are honestly the best way to go… even if you just add one spoonful of kimchi to your meal every day that is more beneficial than the whole bottle of probiotic pills! You can also try incorporating some gut health oil for even more benefits!
5. Herbs & Adaptogens – Natures chill pills
Mother Nature has our backs with powerful plants that help us cope with stress and anxiety. Ashwagandha and Rhodiola can support stress responses and combat fatigue, while Lemon Balm and Chamomile calm the nervous system and promote relaxation. Sip on herbal teas, take tinctures, or add powdered adaptogens to smoothies for a little extra love. Reishi mushroom is another powerhouse—it helps regulate stress hormones and supports deep sleep. I really love to drink some Cocoa Calm to get in my ashwagandha! And sometimes when I am feeling stressed, I take some Adaptogenic Immunity tincture and feel much more at ease. Check out this blog How Adaptogens Ease Your Stress to dive deeper into that subject!
5 Foods to Avoid (because they wreak havoc!)
1. Seed oils (too much omega-6’s!)
Here’s the deal- our ancestors had a perfect balance of omega-3 and omega-6, but today, we’re drowning in omega-6’s from processed seed oils (canola, soybean, sunflower, corn oil, etc.). Too much omega-6 leads to chronic inflammation, brain fog and even anxiety. These oils sneak into salad dressings, fried foods, fast food, packaged snacks and more! Stick with pure olive oil, avocado oil or good old-fashioned butter for cooking!
2. Refined Sugar & artificial sweeteners
Sugar spikes your blood pressure, sends your mood on a roller coaster, and feeds bad gut bacteria. And don’t even get me started on artificial sweeteners—some disrupt gut health and even mess with brain function. Aspartame, sucralose, and saccharin are common culprits in “sugar-free” products. Stick to natural sweeteners like honey, maple syrup, monk fruit or even raw cane sugar in moderation.
3. Food preservatives & Dyes
Have you noticed how your kids act after eating brightly colored snacks? Some food dyes (like red 40, yellow 5, blue 1..) and preservatives (BHA, BHT, sodium benzoate) are linked to hyperactivity, mood disorders, and even gut dysbiosis (when bad bacteria take over your microbiome). Read those labels, mama! Opt for whole foods as much as possible.
4. Alcohol
I know, I know – wine can feel like the ultimate stress relief at the end of a long day. But the truth is, alcohol disrupts gut bacteria, interferes with sleep, and messes with serotonin production. If you’re struggling with mood swings, anxiety, or sleep issues, consider swapping that glass of wine for a calming herbal mocktail or a mug of herbal tea.
5. Ultra-processed foods
If it comes in a box, lasts forever, and has a mile-long ingredient list, chances are it’s doing more harm than good. Ultra-processed foods disrupt gut bacteria, cause blood sugar crashes, and leave you feeling drained. Many of them contain hidden MSG, trans fats, and harmful synthetic additives that can interfere with brain function. Focus on whole, real nourishing foods that love your gut and brain back!
Final Thoughts…
Your mental health starts in your gut, mama. Small changes in your diet can make a world of difference in your mood, energy, and overall well-being. Think of it this way—every time you nourish yourself with the right foods, you’re giving your gut-brain connection a big hug. Keep it simple… nourish with real foods, don’t overthink it! Avoid the sneaky gut disruptors and listen to what your body (and mind) are telling you. You got this!
