3 Foods That Help Boost Your Mood & Keep You Calm Every Day

When it comes to having a positive attitude, what you eat really matters. And it’s not just about the dopamine rush that happens when you eat something you like (I’m thinking about that scoop of ice cream after a beach day). 

Certain foods and nutrients influence key biochemical pathways that help you regulate emotions, not just in the moment but long-term. Here’s what you should add to your plate. 

Omega-3 fatty acids, found in fatty fish like salmon, sardines, and mackerel, are some of the most well-researched nutrients for mental well-being.

These essential fats support serotonin signaling (one of the feel-good neurotransmitters).* 

On the other side, not getting enough omega-3s can increase the likelihood of feeling anxious, grouchy, and irritable. A new research review found that 76% of people globally1 are not meeting the recommended intake of these healthy fats! 

The solution? Aiming to get at least two to three servings of fatty fish in a week is a great place to start. Omega-3 supplements are also a smart choice, as they are the most efficient way to get a therapeutic amount of the nutrient (1,000+ milligrams) on a daily basis. 

Dark chocolate is surprisingly rich in beneficial plant compounds, including flavanols, theobromine, and phenylethylamine. Research even shows that eating dark chocolate directly boosts mood2 and increases alertness.

And you don’t need a lot to reap the benefits. Eating just 1 ounce (about a square of dark chocolate daily is the perfect amount. And opt for chocolates that are at least 85% cocoa. 

Fermented foods like yogurt, kimchi, miso, and sauerkraut support a diverse microbiome, which in turn plays a key role in emotional resilience3 and mood stability via the gut-brain axis.

Even a single serving of fermented food each day can help nurture the gut microbes that produce neuroactive compounds, influencing everything from stress response to overall well-being. 

The takeaway

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.