Concerning statistics show ‘only 47% of 12-26 year old consider themselves to be thriving’ and  30% of adolescents will experience an anxiety related disorder’ (1)

In my work every day, and in my local community, I see young people struggling daily. Adults who are unable to work due to poor mental health often have physical health concerns which impact their quality of life, too. Teens, tweens and younger children who are dealing with very high levels of anxiety, low mood and the consequential effects this has on draining their energy and confidence.

Why nutrition should be considered as a vital tool to support mental health

The growing issue of anxiety in children and teens can deeply affect both the young person and their family. While therapy and medication are common treatments, there’s increasing evidence that diet plays a key role in supporting mental health.

Your brain is like a car's engine—it needs the right fuel to work well. What you eat provides the nutrients your brain uses to stay balanced, produce chemicals that help you feel calm and motivated, and repair itself when needed. A healthy diet reduces inflammation in the brain, keeps energy levels steady, and supports the gut microbiome, which is closely connected to brain health.

The impact of the typical Western Diet on symptoms of anxiety

Unfortunately, the highly processed foods so readily available in the everyday environment for many young people do not nourish brain function. A diet low in whole foods and rich in processed snacks and soft drinks may contribute to:

• Increased inflammation

• Disrupted gut health

• Nutrient deficiencies

• Blood sugar spikes and crashes

These effects make it harder for the brain to stay calm, focused, and energised. During times of stress or anxiety, your body needs higher levels of nutrients like magnesium, iron, and Vitamin C to cope effectively.

What does the brain need to be nourished?

To function effectively, the brain needs whole foods that are rich in essential nutrients such as:

• Vitamins (D, B12, folate)

• Minerals (zinc, iron, magnesium)

• Healthy fats (found in whole foods such as fish, meat, olive oil and avocado)

• Proteins (providing ample essential amino acids, which form the building blocks for feel-good hormones)

• Probiotics (found in yogurt or fermented foods)

Every additional nutrient-dense food is an opportunity to reduce inflammation and stabilise mood.

Food provides us with hope. We can take control of one of the key contributors to brain health by taking notice of how your food choices make you feel and making tweaks where you can you can gain access to your brain again.

By giving your brain the nourishment it needs, you’re setting yourself up to feel calmer, more focused, and better able to handle life’s challenges.

1. Anderson TL et al. Contributing Factors to the Rise in Adolescent Anxiety and Associated Mental Health Disorders: A Narrative Review of Current Literature. J Child Adolesc Psychiatr Nurs. 2025 Feb;38(1):e70009. doi: 10.1111/jcap.70009. PMID: 39739929; PMCID: PMC11683866.