Nutrient Deficiencies That Could Be Sabotaging Your Mood (And What to Eat Instead)
Something is Missing
We often blame stress, hormones, or lack of sleep when our mood feels off. And while those things absolutely matter, there’s another piece of the puzzle that’s often overlooked:
Your brain might be missing something — literally.
Just like the rest of your body, your brain depends on nutrients to function well. The catch? Nutrient deficiencies are incredibly common — and they can show up as anxiety, irritability, brain fog, or low energy long before a doctor catches them on a routine check-up.
If you’ve been feeling “off,” it may not just be in your head — it might be about what’s missing from your plate.
Let’s talk about 5 common nutrient gaps that could be sabotaging your mood… and how to fill them with real, nourishing food.
1. Magnesium – The Calm Mineral
Magnesium is essential for your nervous system. It helps regulate your stress response, supports deep sleep, and calms overactive nerves — physically and emotionally.
What deficiency looks like:
Feeling anxious or easily overwhelmed
Trouble sleeping or staying asleep
Increased sensitivity to stress
Where to get it:
Leafy greens, pumpkin seeds, almonds, avocado, edamame, dark chocolate
(Pro tip: try this avocado and edamame dip!)
2. Omega-3 Fatty Acids – Brain Food 101
Your brain is nearly 60% fat — and omega-3s (especially DHA and EPA) are critical to brain cell structure, communication between neurons, and reducing inflammation throughout the body.
What deficiency looks like:
Brain fog
Mood swings or low mood
Trouble concentrating or staying motivated
Where to get it:
Fatty fish like salmon, mackerel, sardines, as well as walnuts, flaxseeds, chia seeds
(Pro tip: mix flaxseeds or chia seeds into your smoothie for brain superfood and added fiber)
3. B Vitamins – Your Mood-Making Team
Vitamins B6 and B12 are both needed for the production of neurotransmitters like serotonin and dopamine — which directly influence mood, motivation, and mental clarity.
What deficiency looks like:
Low energy
Mood imbalances (especially irritability or sadness)
Brain fog or forgetfulness
Where to get them:
Animal proteins like poultry, eggs, beef, and fish. For plant-based eaters, legumes and nutritional yeast can help — though supplementation is often needed for B12.
(Pro Tip: Sprinkle nutritional yeast on salads, soups, popcorn, or roasted veggies for a cheesy-like upgrade).
4. Iron – Not Just for Energy
Iron helps carry oxygen to your brain and muscles. Without enough of it, your brain literally doesn’t get the fuel it needs to function clearly and energetically.
What deficiency looks like:
Constant fatigue
Low motivation or apathy
Feeling foggy or lightheaded
Where to get it:
Red meat, chicken thighs, lentils, tofu, spinach, and pumpkin seeds
(Pro Tip: Combine plant-based iron sources with vitamin C — like lemon juice or bell peppers — for better absorption.)
5. Zinc – The Resilience Mineral
Zinc plays a quiet but critical role in regulating your nervous system, supporting neurotransmitter balance, and influencing your brain’s stress and immune responses.
What deficiency looks like:
Trouble adapting to stress
Increased anxiety or depressive symptoms
Slow wound healing or more frequent illness
Where to get it:
Pumpkin seeds, oysters, cashews, chickpeas, and beef
(Pro Tip: Toss a tablespoon of pumpkin seeds (aka pepitas) onto your salad, smoothie bowl, or oatmeal for a satisfying crunch. Bonus: they also pack magnesium and iron!)
Mood-Boosting Nutrients At-a-Glance
Could a Deficiency Be Holding You Back?
By now, you can see that your mood isn’t just about mindset — it’s also about micronutrients.
You might not feel “sick,” but you might feel:
Constantly tired or foggy
Snappy or irritable for no clear reason
Just… off
Even small deficiencies in zinc, B vitamins, or magnesium can affect how you handle stress, how clearly you think, and how consistently you show up in your life.
And while we always start with food, sometimes it’s worth digging deeper to see what your body truly needs.
Want to Know Your Numbers?
Through Lionheart Longevity Labs, you can get comprehensive nutrition-focused lab testing — without the guesswork or the conventional runaround.
You’ll get data on 87+ biomarkers, including:
Nutrient levels (like B12, iron, magnesium, and more)
Inflammatory markers
Blood sugar + metabolic health
And insights into stress, digestion, and hormone balance
You’ll walk away with real answers — and a clear path forward.
Learn more about Longevity Labs or book a free discovery call.
Eat to Support Your Mood
The good news? You can make meaningful shifts in how you feel just by tweaking what’s on your plate.
That’s exactly what this month’s Brain + Mood Food Meal Plan is designed to do. It’s full of nutrient-dense, anti-inflammatory, brain-supportive meals that help you feel more focused, calm, and clear.
When you subscribe, you’ll get:
30 new recipes optimized for brain + mood support
A done-for-you sample plan and an editable template
Grocery lists + full nutritional breakdowns
A complimentary 20-minute coaching call to personalize your plan
It’s meal planning made simple — with mood and mental clarity in mind.
Let’s Recap
When your mood is off, don’t just push through it — check in with your plate. Nutrient deficiencies are common, often missed, and totally addressable.
Start with small upgrades. Sprinkle pumpkin seeds on your lunch. Add a hard-boiled egg in the afternoon. Try a salmon dinner once this week. These shifts are small — but powerful.
And if you want support customizing your nutrition to fit your body and your lifestyle, I’m here to help.
You deserve to feel like yourself again. Let’s start with what’s on your fork.
