“After 40, your body becomes the reflection of how well you nourish it, not just fuel for the day, but fuel for your mood, your energy, and your future.”
Ever felt that afternoon slump, brain fog that won’t lift, or a low mood that lingers for no clear reason? While stress, sleep, and lifestyle all play a role, your nutrient intake might be a key missing piece. The good news? With the right foods, you can naturally boost both your energy levels and emotional resilience.
Let’s explore some of the most important nutrients for mood and energy and where to find them in your daily diet.
B vitamins help convert the food you eat into the energy your cells use. They’re also essential for keeping your nervous system and brain happy.
Why they matter:
Best food sources:
Iron helps your blood deliver oxygen to your cells. Without enough iron, your body and brain can’t work at full power.
Why it matters:
Best food sources:
Tip: Pair plant-based iron sources with vitamin C (like citrus or bell peppers) to improve absorption.
Magnesium is known for helping us relax, but it also helps our cells produce energy.
Why it matters:
Best food sources:
These healthy fats are crucial for brain function and fighting inflammation that can drag down mood and energy.
Why they matter:
Best food sources:
Vitamin D acts like a hormone in your body, influencing brain function, mood, and immune health.
Why it matters:
Best sources:
Zinc is vital for brain health and stress resilience.
Why it matters:
Best food sources:
We often think of vitamin C for immunity, but it’s also important for adrenal health, helping you cope with stress.
Best food sources:
Whether you’re navigating your menstrual cycle, approaching menopause, or adjusting to post-menopause, the nutrients that support mood and energy—like B vitamins, iron, magnesium, omega-3s, and vitamin C—play an essential role. During menstruation, iron and vitamin C become even more important to replenish what’s lost and help keep energy levels stable. In peri-menopause and menopause, omega-3s, magnesium, and B vitamins can support mood balance and reduce the impact of hormonal shifts.
The key is a varied, whole-foods diet with plenty of colourful fruits, vegetables, whole grains, lean proteins, seeds, and healthy fats. Pair this with hydration, rest, and gentle movement for your best hormonal health.
If you’re feeling low on energy or struggling with mood, take a look at your plate. Are these nutrients showing up regularly? Small changes like adding leafy greens, seeds, and fatty fish can make a big difference.
Tip: Before turning to supplements, try getting these nutrients from whole foods first and if symptoms persist, consider lab testing (especially for iron, B12, D, and magnesium).
