What is well-supported
A Mediterranean-style dietary pattern — vegetables, fruit, legumes, whole grains, fish, olive oil — is associated with lower risk of depression in large cohort studies and one randomised trial (SMILES, 2017). Adequate omega-3, vitamin D (if deficient) and B12 matter.
What to be skeptical of
Most supplements marketed for mood, energy or anxiety lack high-quality evidence. Strong dietary restriction, detox protocols and high-dose nootropic stacks are not supported and can cause harm.
Eating and the nervous system
Skipping meals destabilises blood sugar, which destabilises mood and concentration. Regular meals, adequate protein and hydration are unsexy but reliable.