Feeding Brains, Not Just Fuelling Bodies: The Role of Nutritional Therapy in Children’s Mental Health

By Harpenden Kids Nutrition

Children today are facing unprecedented challenges when it comes to their mental health. Rates of anxiety, low mood, behavioural issues, and neurodevelopmental conditions such as ADHD and Autism spectrum conditions are on the rise. As parents, caregivers, and practitioners, we’re all searching for ways to better support our children—helping them to feel more balanced, emotionally resilient, and able to thrive both at home and at school.

While medication and psychological therapies can play a valuable role in managing symptoms, they don’t always address the root causes of our children's difficulties. In fact, despite decades of research and intervention, many children continue to struggle—and prevention still remains a missing piece of the puzzle.

That’s where nutritional therapy comes in.

Nutritional therapy is about so much more than simply eating “a healthy diet.” It’s a science-based, personalised approach that considers the unique biological needs of each child—looking closely at how their food, nutrient intake, gut health, genes, and lifestyle are influencing not just their physical wellbeing, but also their mental and emotional state.

As a nutritional therapist specialising in children’s health, I’ve seen first-hand how profoundly food and nutrients can shape behaviour, mood, focus, sleep, and emotional regulation. When we begin to understand that the brain is not separate from the body—but intricately connected to it—nutrition becomes one of the most powerful tools we have to support our children’s mental wellbeing.

In this article, I’ll explore why nutritional therapy matters more than ever in today’s world, and how it can offer a complementary and preventative approach for families navigating mental health and developmental challenges. Whether your child is already experiencing difficulties or you’re simply looking to support their emotional resilience from the inside out, this article is for you.

What We’re Missing in Traditional Approaches

When a child begins to show signs of anxiety, low mood, poor concentration, or behavioural difficulties, the most common routes for support tend to be talking therapies, behavioural interventions, or—in some cases—medication.

These approaches can certainly help some children manage their symptoms, and they play a vital role within a wider care system. But increasingly, many families feel that these methods only go so far.

The deeper question remains: Why is this happening in the first place?

For decades, the medical model of mental health has largely centred on the idea of chemical imbalances in the brain—particularly neurotransmitters like serotonin, dopamine, and norepinephrine. This theory has shaped the development of medications such as antidepressants and stimulants, which aim to rebalance these chemicals. However, emerging research now questions whether this theory tells the full story.

We now understand that mental health cannot be reduced to a single neurotransmitter pathway or a set of isolated brain chemicals. Children’s mental wellbeing is influenced by a complex web of factors—genetic, emotional, environmental, social, and yes, nutritional too. Stress, trauma, sleep, screen time, physical activity, family dynamics, and the foods a child eats all interact to shape their mood, behaviour, and development. Yet nutrition, arguably one of the most fundamental foundations of health, is often overlooked, or even dismissed, in this equation.

In fact, many parents are surprised to learn that nutritional deficiencies and poor dietary patterns can significantly impact a child’s mental state—sometimes mimicking or exacerbating the symptoms of conditions like ADHD, anxiety, depression, and emotional dysregulation. For example, low levels of iron, magnesium, zinc, B vitamins, or omega-3 fatty acids are commonly associated with symptoms such as low mood, poor focus, irritability, and hyperactivity.

What’s more, children’s brains are still developing—and that development is nutritionally demanding. The nutrients children consume (or don’t consume) during these critical years can directly affect the way their brain circuits are built, how well their stress-response systems function, and how effectively they can regulate their emotions.

Despite this, nutrition rarely features in mainstream discussions about mental health support. It’s not yet standard practice to assess a child’s diet, gut health, or nutrient levels when they present with behavioural or emotional difficulties. But perhaps it should be.

Nutritional therapy doesn’t seek to replace conventional approaches—it aims to complement them, offering a more holistic and preventative lens through which we can understand and support our children. When we look beyond the brain and begin to consider the whole child—their body, biology, and biochemistry—we open up new possibilities for helping them feel and function at their best.

Nutritional Foundations for Brain Health

The brain is one of the most energy-demanding organs in the body, and it requires a constant supply of high-quality nutrients to function optimally. This is especially true for children, whose brains are still growing and developing.

During the early years and throughout adolescence, the brain undergoes significant changes—shaping cognitive abilities, emotional regulation, social interactions, and even behaviour. So, just as we think about the importance of good nutrition for physical growth, we should also be considering its role in mental growth and development.

When it comes to supporting mental health, the types of food we provide our children can have a profound impact on their mood, focus, and emotional resilience. However, in today’s fast-paced world, many children’s diets are often dominated by ultra-processed foods—such as sugary snacks, refined carbohydrates, and artificial additives. Even more confusing for parents is the way these foods are marketed. Labels touting benefits like “source of fibre” or “1 of your 5 a day” can make these products seem healthy, yet fail to mention the hidden downsides: high levels of refined sugars, inflammatory fats, synthetic vitamins, additives and preservatives. This marketing can make it hugely challenging for parents to navigate food choices and truly understand what’s best for their child’s health.

On the flip side, a nutrient-dense, 'whole food' diet rich in vitamins, minerals, healthy fats, and quality protein is essential for the brain to thrive. A nourishing diet provides the building blocks for neurotransmitter production, mood regulation, and cognitive function. Let’s take a look at some of the key nutrients that are especially important for children’s mental wellbeing:

Essential Fatty Acids (Omega-3 and Omega-6)

The brain is made up of nearly 60% fat, and omega-3 fatty acids, in particular, are vital for brain function and mental health. Omega-3s—found in fatty fish like salmon, mackerel, and sardines—are key building blocks of brain cells and help regulate neurotransmitters, inflammation, and mood. Deficiency in omega-3s has been linked to increased risk of depression, anxiety, and cognitive decline. Research has also shown that children with attention-deficit hyperactivity disorder (ADHD) often have lower levels of omega-3 fatty acids in their blood, suggesting that supplementing with these fats could help support focus, behaviour, and overall emotional regulation.

B Vitamins

B vitamins (such as B6, B9 [folate], and B12) are crucial for brain function. They help in the production of neurotransmitters like serotonin, dopamine, and GABA—key chemicals that regulate mood, anxiety, and focus. Deficiencies in B vitamins have been linked to symptoms of depression, anxiety, irritability, and cognitive impairments. B vitamins are abundant in whole foods such as leafy greens, legumes, eggs, poultry, and grains. Ensuring that children get enough of these vital nutrients through their diet or supplementation may help improve mood stability and cognitive function. It’s important to seek professional advice when it comes to supplementation, as everyone has unique biochemistry. Genetic differences and methylation capacity can influence how well the body absorbs and processes certain nutrients, particularly folate and B12, and what works well for one child may not have the same effect for another.

Magnesium

Magnesium plays a key role in regulating stress responses and relaxing the nervous system. It helps to balance out the body's “fight or flight” reactions by supporting the production of neurotransmitters like serotonin. Magnesium is often referred to as the "relaxation mineral," and low magnesium levels are associated with symptoms of anxiety, hyperactivity, and sleep disturbances. Foods rich in magnesium, like leafy green vegetables, nuts, seeds, and whole grains, are important for calming the nervous system and promoting better sleep—another essential pillar of good mental health. However, due to world-wide soil depletion and higher nutrient needs, many of us are not getting enough magnesium from food alone. In these cases, supplementation may be helpful to restore optimal levels.

Zinc

Zinc is involved in hundreds of enzymatic reactions in the body, including those that regulate neurotransmitter function, immune health, and brain development. Low zinc levels have been linked to depression, anxiety, and poor cognitive performance. In children, zinc deficiency may manifest as irritability, anxiety, difficulty concentrating, and social withdrawal. Good sources of zinc include red meat, shellfish, legumes, nuts, and seeds. Ensuring that children get enough zinc helps them better manage stress, regulate mood, and support cognitive function. It’s also important to note that different biochemical needs can play a significant role in nutrient status, and conditions like pyrrole disorder—another topic I’ll be exploring in an upcoming blog post—can impact how zinc and other essential nutrients are processed in the body.

Protein: Amino Acids for Neurotransmitter Production

Protein is broken down into amino acids, which are the building blocks of neurotransmitters. These neurotransmitters play an essential role in mood regulation, focus, and mental clarity. For instance, tryptophan (found in turkey, chicken, and seeds) is used to produce serotonin, a neurotransmitter linked to feelings of happiness, contentment, and calm. Tyrosine, found in foods like eggs, dairy, and tofu, is crucial for the production of dopamine and norepinephrine—chemicals that help with motivation, focus, and alertness. Ensuring that children are consuming adequate high-quality protein at every meal provides the raw materials needed to support their brain chemistry and emotional regulation.

These key nutrients are just the tip of the iceberg when it comes to nourishing the brain for optimal mental health. While a balanced diet rich in whole foods—vegetables, fruits, lean proteins, healthy fats, and complex carbohydrates—is essential for overall health, it's also worth recognising that individual nutritional needs vary from child to child. Each child has their own unique biochemical makeup, and what works for one may not work for another.

A personalised approach to nutrition—based on a child’s health concerns, symptoms, and needs—can be a valuable tool in supporting both their mental and physical wellbeing.

When a child’s nutritional needs are met, their brain is better able to handle the stresses of everyday life. They can focus more effectively at school, manage their emotions more easily, and maintain stable moods—setting the foundation for long-term mental health and resilience.

The Gut-Brain Connection: Nourishing the Brain from the Inside Out

As research in nutritional therapy continues to evolve, one of the most exciting and promising areas of study is the connection between the gut and the brain.

This intricate relationship, often referred to as the gut-brain axis, is increasingly recognised for its crucial role in mental health. The gut isn’t just responsible for digestion—it’s also home to a vast community of microbes that communicate directly with the brain, influencing everything from mood and cognition to anxiety levels and overall mental wellbeing.

In fact, a healthy gut microbiome is essential for optimal brain function. The microbes living in our intestines help produce important neurotransmitters—chemicals like serotonin, which is involved in regulating mood, sleep, and emotional balance. Around 90% of the body’s serotonin is made in the gut, highlighting just how vital this connection is for mental health.

However, disruptions to this delicate balance, often referred to as dysbiosis, can lead to a range of issues, including cognitive dysfunction, anxiety, depression, and other mental health disorders. Stress, poor diet, maldigestion, infections, xenobiotics, and the overuse of antibiotics are just a few factors that can harm the gut microbiome, resulting in an imbalance of bacteria, increased inflammation, and a disruption of the tight junctions between the cells lining the gut (a condition known as leaky gut). This not only affects the gut but can also influence brain function. Research now links gut imbalances to the development or exacerbation of mental health conditions, including ADHD, anxiety, depression, and Autism spectrum Condition.

The good news is that there are practical steps we can take to support a healthy gut microbiome—and, in turn, better mental health. A diet rich in prebiotics, a variety of rainbow foods, and probiotics can help nourish the good bacteria in the gut and restore balance.

Prebiotics are foods that feed beneficial gut bacteria, such as fibre-rich vegetables, fruits and whole grains. Probiotics, found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, introduce healthy bacteria into the gut.

Additionally, lifestyle factors like regular physical activity, stress management, and sleep hygiene also play an important role in maintaining a healthy gut-brain connection. The body and brain work together as a whole, and caring for one system supports the other. Supporting the gut microbiome is not just about what we eat—it's about creating a holistic approach to mental health that nourishes both the body and the brain.

Prevention as the Priority: Supporting Resilience Before Problems Start

While mental health challenges are often addressed reactively, focusing on prevention can help build resilience and reduce the likelihood of these issues developing in the first place. By supporting children’s mental and emotional health from an early age, we can reduce the risk of mental health disorders down the road. It’s not about avoiding all stressors or challenges, but about ensuring that children have the tools they need to navigate these challenges more effectively.

Nutrition plays a key role in this proactive approach. The food we provide our children directly impacts their physical and mental wellbeing. A well-balanced, nutrient-dense diet supports the developing brain and contributes to emotional stability, cognitive function, and resilience. Just as we prioritise physical health through good nutrition, sleep, and exercise, these same principles apply to mental health, helping children build a strong foundation for lifelong emotional wellness.

What Can Parents Do Now? Simple Food Swaps and Dietary Tips

As parents, there are practical steps you can take right now to improve your child’s mental wellbeing through nutrition. Small, manageable changes can have a significant impact on their emotional and cognitive health, setting them up for long-term resilience.

1. Swap sugary snacks for healthier options: Try replacing sugary snacks like biscuits and granola bars with whole food alternatives like vegetable sticks and hummus, apple slices and almond butter, or chia pudding with berries. These nutrient-dense foods help stabilise blood sugar levels, providing sustained energy and promoting better mood regulation.

2. Increase omega-3 intake: Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, are essential for brain health. However, if your child has higher levels of oxidative stress (which is often seen in conditions like Autism), fish oils can become oxidised in the body, reducing their effectiveness and promoting inflammation. To help support the benefits of omega-3s, it’s important to first ensure your child’s antioxidant levels are adequate. Antioxidants, found in foods like berries and leafy greens, help protect the body from oxidative damage and allow omega-3s to be utilised more effectively. If your child doesn’t eat fish, you can also introduce plant-based omega-3 sources such as flaxseeds, chia seeds, or walnuts, and consider consulting a healthcare professional about supplementation.

3. Add more whole grains: Refined carbohydrates, such as white bread and pasta, can cause spikes and crashes in blood sugar levels, which can affect mood and energy. Whole grains like brown rice, quinoa, and jumbo oats (not porridge oats) provide slow-release energy, helping maintain stable moods throughout the day.

4. Prioritise protein: Protein is a building block for neurotransmitters that regulate mood and cognition. Encourage your child to include lean proteins like chicken, turkey, eggs, fish, beans, and lentils in their meals. These foods help support brain function and emotional stability.

5. Incorporate more colourful vegetables and fruits: Vegetables and fruits are packed with vitamins, minerals, and antioxidants that support brain health. Aim to provide a variety of colourful non-starchy vegetables daily to ensure they get a broad spectrum of nutrients.

All of this can be easier said than done, and I’ll be sharing a separate blog post soon with practical tips and strategies to help you incorporate these nutritious foods into your child’s diet with ease.

Remember, these changes don’t have to be drastic—small adjustments over time can lead to big improvements. Focus on progress, not perfection, and introduce new foods gradually to encourage healthy habits without overwhelming your child.

*It’s important to note that when working with children with Autism, introducing specific foods and dietary changes requires a tailored approach. The method for incorporating these foods must be personalised to each child’s needs, ensuring it’s done in a way that works best for them. 

Nourishing Our Children’s Futures—Body, Brain, and Beyond

The food we provide our children plays a more significant role in their mental health than many of us realise. By focusing on a nutrient-rich, balanced diet, we can support not just their physical growth, but also their emotional resilience, cognitive function, and overall mental wellbeing.

Of course, there’s no single “magic bullet” when it comes to improving mental health, but we know that a healthy diet lays a strong foundation. When we equip our children with the right nutrients, we’re giving them the tools they need to handle life’s challenges with greater ease and resilience. The key is consistency and understanding that small changes can make a big difference over time.

As we’ve discussed, individualised nutrition plays an important role in mental wellness, and it’s vital that we approach this with care and patience. No two children, or diagnoses, are the same, and the process of supporting their mental health through nutritional therapy should be tailored to their unique needs. Whether you’re making simple swaps or seeking professional support, every step toward a balanced, nourishing diet is a positive one.

Nurturing our children’s mental health starts with nourishing their bodies, and when we get the right balance, we can help set them up for a brighter, healthier future.

How To Get Started

For more details about how nutritional therapy works, please visit the FAQ page. To book a complimentary call and explore whether nutritional therapy could be a good fit for your child, please email hello@mollyroberson.com or book direct on Practice Better.

Article References

Firth, J., et al. (2017). "The efficacy of dietary interventions for the treatment of mental health conditions: a systematic review." World Psychiatry, 16(1), 1–12. DOI: 10.1002/wps.20353

O'Neill, J., et al. (2014). "Omega-3 polyunsaturated fatty acids and major depression: A review of the literature." Journal of Clinical Psychiatry, 75(3), 300-309. DOI: 10.4088/JCP.13r08771

Lachner, C., et al. (2018). "The role of folate and vitamin B12 in the pathophysiology of major depression." Nutritional Neuroscience, 21(9), 677-688. DOI: 10.1080/1028415X.2017.1351730

Barbagallo, M., et al. (2010). "Magnesium and aging." Current Opinion in Clinical Nutrition & Metabolic Care, 13(1), 29-33. DOI: 10.1097/MCO.0b013e3283329051

Saeed, M., et al. (2013). "Zinc status and depression: a review of the evidence." Journal of Affective Disorders, 151(1), 1-7. DOI: 10.1016/j.jad.2013.06.043

Ferguson, L., et al. (2015). "Amino acids and neurotransmitter synthesis: A review of the literature." Nutritional Neuroscience, 18(6), 241-257. DOI: 10.1179/1476830515Y.0000000012

Dinan, T. G., et al. (2015). "The microbiome-gut-brain axis in health and disease." Gastroenterology Clinics of North America, 44(1), 31-40. DOI: 10.1016/j.gtc.2014.08.003

Kelly, J. R., et al. (2016). "Transferring the human microbiome to mice: a model for human gut microbiome research." Proceedings of the National Academy of Sciences, 113(30), 9049-9056. DOI: 10.1073/pnas.1605509113

Wallace, C. J., & Milev, R. (2017). "The effects of probiotics on depressive symptoms in humans: A systematic review." Annals of General Psychiatry, 16, 14. DOI: 10.1186/s12991-017-0140-1

Gómez-Pinilla, F. (2008). "Brain foods: the effects of nutrients on brain function." Nature Reviews Neuroscience, 9(7), 568-578. DOI: 10.1038/nrn2421

Goswami, R., & Kapur, S. (2014). "The role of zinc in the brain and mental health." International Journal of Developmental Neuroscience, 38, 114-120. DOI: 10.1016/j.ijdevneu.2014.06.010

Mikolajczak, M., et al. (2016). "The impact of diet on children's mental health: a systematic review." Journal of Child and Adolescent Mental Health, 28(3), 152-161. DOI: 10.2989/17280583.2015.1120857

Zhao, S., et al. (2016). "The relationship between dietary omega-3 fatty acids and depressive symptoms in children and adolescents: A systematic review." Nutritional Neuroscience, 19(7), 315-328. DOI: 10.1179/1476830515Y.0000000029

Rao, V. (2017). "Nutritional psychiatry: A mental health perspective." Journal of Psychiatry & Neuroscience, 42(4), 288-296. DOI: 10.1503/jpn.170172

Harrington, E. S., et al. (2014). "Dietary factors in the development of ADHD: A review of the literature." Journal of Attention Disorders, 18(5), 376-384. DOI: 10.1177/1087054714537555