Core Mood-Regulating Nutrients & Food Sources

Omega-3 Fatty Acids

• Mechanism: Reduces neuroinflammation, enhances neurotransmitter conduction

• Sources: Salmon (150g/serving), flaxseeds (1 tbsp), walnuts (6–8 pieces)

• Guide: Aim for at least 2 servings of fish per week

Tryptophan

• Mechanism: Precursor for serotonin synthesis, helps stabilize mood

• Sources: Turkey breast, pumpkin seeds (30g), banana (1 medium), unsweetened yogurt (200ml)

• Guide: Combine with carbohydrates at each meal for better absorption

Magnesium

• Mechanism: Modulates stress hormones, relaxes neuromuscular tension

• Sources: Dark chocolate (70% cocoa, 30g), cooked spinach (80g), almonds (20 pieces)

• Guide: 300–400 mg per day

B Vitamins

• Mechanism: Supports neurotransmitter metabolism, combats fatigue

• Sources: Whole-wheat bread (2 slices), avocado (½), organ meats (100g/week)

• Guide: Vitamin B12 intake should be ≥ 2.4 μg/day

Functional Food Synergy Strategies

Rapid Anxiety Relief Combos

• Mid-morning snack:
  Banana (1 medium) + Walnuts (5 pieces)
  → Combines tryptophan and omega-3s for mood stability

• Afternoon tea:
  Dark chocolate (70% cocoa, 20g) + Unsweetened matcha latte
  → Magnesium and L-theanine blend for a calming effect

Mood-Disrupting Foods to Limit

High-Refined Sugar

• Examples: Cakes, sugary drinks

• Effect: Causes blood sugar spikes, leading to mood swings

Trans Fats

• Examples: Fried foods, margarine

• Effect: Promotes neuroinflammation

Excess Caffeine

• Examples: Espresso (more than 3 cups/day)

• Effect: Triggers anxiety and disrupts sleep

Key Implementation Principles

• Gut-Brain Axis Optimization:
  Include daily fermented foods (e.g., kimchi, yogurt, kombucha) for 4 weeks to improve stress resilience by up to 30%.

• Eating Rhythm:
  Eat protein and healthy fats every 3–4 hours to prevent blood sugar dips that can lead to irritability.

• Avoid This Combo:
  Sugary foods combined with caffeine may double your risk of anxiety.