It may start without warning. A child who used to be easygoing becomes more irritable. Getting out the door to school turns into a daily struggle. A teacher mentions trouble focusing. Homework that once took 20 minutes now stretches into an hour, often ending in frustration – or tears. Meltdowns and dysregulation become part of the parents’ vocabulary.
If
this describes your experience, you are not alone. Health care professionals
and parents alike are increasingly alarmed by the rise in mental health and
behavior challenges among children and teens. Rates of anxiety,
depression, ADHD, behavioral issues, and learning difficulties are climbing at
a pace that feels difficult to ignore. Over the past decade, serious mental
illness in youth has reportedly doubled. Nearly one in three teens now meets
the criteria for an anxiety disorder, and depression diagnoses among
adolescents have risen sharply since 2010. At the same time, more children are
prescribed psychiatric medications than ever.
Many
parents ask, what is going on?
* * *
Commonly
cited factors include increased screen time, social media exposure, sleep
disruption, reduced physical activity, stress, and genetics. However, a
growing body of research suggests there may be another important and often
overlooked piece of the puzzle: nutrition.
For
many years, mental health has been viewed primarily through the lens of brain
chemistry. Prozac and SSRIs were the go-to drug for children and adults
believed to have a chemical imbalance. That theory has since been debunked.
Emerging research is now expanding the chemical imbalance perspective,
revealing meaningful connections between dietary patterns and mental health
outcomes in children and adolescents. Diets high in ultra-processed foods,
refined carbohydrates, and added sugars – often referred to as a “Western diet”
or “Standard American Diet (SAD)” – have been associated with higher rates of
depression, anxiety, and attention difficulties. At the same time, deficiencies
in key nutrients, such as vitamin B12, folate, zinc, magnesium, and omega-3
fatty acids, have been linked to symptoms, including low mood,
irritability, and impaired concentration.
The
rapidly growing fields of “functional medicine,” “nutritional psychiatry,” and
“metabolic psychiatry” are helping to reshape how we understand mental health.
Researchers in these areas are exploring how food, nutrient deficiency, and
toxins may be affecting physical health as well as brain function and mental
health.
Here
are a few areas where researchers are rethinking the food-mood-mental health
connection:
1) Inflammation: One
of the key mechanisms being studied is inflammation. Chronic, low-grade
inflammation in the body – and particularly in the brain – has been associated
with a range of mental health conditions, including depression and anxiety.
Diet plays a significant role in this process. Highly processed foods can
contribute to blood sugar spikes, insulin resistance, and disruptions in the
way brain cells produce and use energy. Some research suggests that insulin
resistance alone may significantly increase the risk of depression. This is
especially concerning given the rising rates of metabolic dysfunction in both
adults and children. Some researchers believe the brain is especially sensitive
to blood sugar swings and inflammation.
2) The
gut-brain connection: Another important area of research
focuses on the gut-brain connection. The digestive system is home to trillions
of microorganisms that play a vital role in overall health, including brain
function. The gut and brain are in constant communication through what is known
as the gut-brain axis. This system influences inflammation, immune function,
and even the production of neurotransmitters. In fact, a large percentage of
serotonin, often referred to as a “feel-good” chemical, is produced in the gut.
A diet
high in refined sugar and carbohydrates and low in fiber reduces bacterial
diversity and increases pro-inflammatory microbes. This imbalance can lead to a
condition called “dysbiosis,” which undermines the gut’s ability to produce
serotonin, potentially leading to a range of challenges, including anxiety,
depression, and attention difficulties.
Gut
dysbiosis (microbial imbalance) can cause “leaky gut” syndrome (intestinal
permeability) by damaging the gut lining and allowing toxins to escape into the
bloodstream. This can lead to systemic inflammation and metabolic syndrome. Dr.
Chris Palmer, psychiatrist, and Dr. Robert Lustig, pediatric endocrinologist,
believe that mental illness is in fact a metabolic disorder.
A
recent Israeli study found the lack of Lactobacillus and Bifidobactra in 90%
people tested, suggesting that the Western diet is geographically far reaching
and critically affecting the gut brain axis. A homegrown study here at Sheppard
Pratt Hospital (2019) using probiotics to support gut health successfully
reduced the number of patients needing to be readmitted to a psychiatric
hospital for anxiety.
3) Nutrient
deficiency: Lacking in the diet of many children and adults alike are
Omega-3 essential fatty acids. Our bodies can’t make these fats, so they
need to be consumed through foods such as fatty fish, including salmon,
mackerel, sardines, and herring, as well as walnuts and flaxseeds, not
typically foods most kids like to eat. The importance of Omega-3s cannot be
overestimated. They reduce inflammation and help strengthen the gut
barrier (and immune system), as well as aid in memory, learning, mood, and
brain development in children.
Omega-6
essential fatty acids are also consumed through food, but they promote
inflammation. Inflammation is good in the short term for healing. However,
due to their prevalence in ultra-processed foods, they skew proper
Omega-6/Omega-3 ratio, adding to the Omega-3 deficiency and leading to chronic
inflammation.
An
Omega-3 deficit can account for behavioral issues and lower cognitive
ability. While this area of science is still evolving, the findings so far
are compelling. A well-known study from Oxford University found that when young
offenders were given a combination of vitamins, minerals, and essential fatty
acids, disciplinary incidents decreased significantly (35%). A meta-analysis of
29 randomized controlled trials using Omega-3 supplementation saw a 30%
reduction of aggressive behavior across age, gender, and diagnosis. Adrian
Raine, the author of the analysis concluded: “At the very least, parents
seeking treatment for an aggressive child should know that, in addition to
other treatment a child receives, an extra portion or two of fish each week
could also help.”
A MTHFR
gene variant can be another piece of the puzzle. The
Methylenetretrahydrofolate gene affects methylation, a process critical for
brain function and detoxification. It is estimated that 40% of the population
carries genetic variations of the MTHFR gene, thereby preventing or reducing
the body’s ability to convert synthetic folic acid into folate (Vitamin B9).
In 1998, the U.S. government began spraying synthetic folic acid (folic
acid is synthetic by definition) on all grain crops to stem what is viewed as
an epidemic of neural tube defects during pregnancy. Those unable to
convert folic acid may be deficient in folate. There is also the question
of what happens to the potential accumulation of the unmetabolized folic
acid.
Folate
deficiency can influence neurological and emotional health. Folic acid
consumed by individuals with the MTHFR gene mutation is correlated with higher
rates of ADD/ADHD, OCD, manic depression, bipolar, poor gut motility, mood
imbalances, and anxiety. (Pub Med 2/2025) Some research has shown
that removing folic acid from the diet of people with the gene variant has an
immediate change in behavior.
The
best sources of folic acid are leafy greens like spinach, lettuce, and
broccoli; avocados; citrus fruits; walnuts; and eggs.
While
this is still an evolving area of research, it highlights how nutrition is not
just about what we eat but how the body is able to use the food eaten. Dr.
James Greenblatt, a globally recognized pioneer in functional
psychiatry, emphasizes that deficiencies in micronutrients like magnesium,
zinc, and iron directly affect brain function and behavior and advocates
for functional nutritional testing to identify specific metabolic imbalances or
severe mineral deficiencies. He is known for his use of low-dose lithium as an
essential nutrient for managing behavioral issues such as impulsivity and
aggression.
4)
Food sensitivities: Childhood food sensitivities don’t always
show up as classic allergies. Instead, they may appear as behavioral changes,
brain fog, digestive issues, and mood shifts. Some children may have a negative
response to gluten or dairy, others may be responding to chemical ingredients
such as preservatives, stabilizers, thickeners, or artificial dyes and flavors.
(Note: even “natural” flavors often contain unlisted chemicals that may trigger
a child’s sensitivity.)
Researchers
in Britain and other European countries have linked artificial dyes in food
with hyperactivity in children. These additives are found in many foods
specifically designed for children, such as cereals, snack food, and candies.
Many countries banned these additives years ago. In 2025, RFK successfully
lobbied to have them banned in the U.S. as well, though they will remain in our
food supply until the end of 2027.
5) Seed
oil toxicity: Dr. Cate Shanahan, a doctor and
researcher, has been studying seed oils and their effect on the human body for
many years. She contends that DNA mutations can result from exposure to toxins
found in vegetable seed oils and foods cooked in these oils. Seed oils are
comprised of polyunsaturated fats (aka PUFAs), the most fragile of all the
fats. Monounsaturated fats are less fragile, and saturated fats like
butter are the most stable. Today’s excessive consumption of PUFAs in processed
foods may be responsible for the rise of many chronic diseases including
autism, according to Shanahan. This is a minority opinion. Shanahan recommends avocado, olive, and
coconut oils in place of the group of “vegetable” oils that include: canola,
corn, cottonseed, safflower, soy, and sunflower,
* *
*
Most
parents are doing their best within a system that makes healthy food choices
difficult. Having a “picky eater” makes nutritional efforts even more
challenging. Reducing exposure where possible – such as choosing whole
foods and minimizing packaged items – may be a helpful step. Sometimes,
the best a parent can do is to simply not have certain foods available in the
house to avoid a power struggle and reduce difficult behavior if those foods
are found to be a possible trigger.
We
don’t yet know the full effect of the myriad chemicals, highly processed
“vegetable” oils, or excessive amounts of sugar and salt put into processed
foods or the effects of the processing itself. Many more years of
research will be needed before the newest findings about nutritional
effects become standard of care for either treatment or assessment. But we do
know that food is an important piece of the mental health puzzle and that the
current research findings and the functional or integrative psychiatry model
may offer parents ideas to consider when looking at mood, behavior, and
overall health.
Jill Moroson is a licensed social worker and certified health
coach specializing in metabolic health and weight management. To learn more
about taking charge of your health, book a free discovery call via https://heres2health.carrd.co/
