Nourishing the Mind: Foods and Supplements That Support Mental Wellbeing

Published for Mental Health Awareness Week on That’s Food and Drink.

When we talk about mental health, food might not be the first thing that comes to mind—but what we eat can have a powerful impact on how we feel. 

As part of Mental Health Awareness Week, we’re exploring how nutrition can play a supportive role in maintaining emotional wellbeing.

While therapy, counselling, and medication are often essential in treating mental health conditions, a nourishing diet and thoughtful supplementation can help support your mood, energy levels, and resilience.

Let’s take a closer look at how what’s on your plate (and in your cup) might give your mental health a gentle boost.

The Mind-Gut Connection

Your brain and your gut are in constant communication—so much so that your gut is sometimes called your "second brain". Around 90% of serotonin, the feel-good chemical that helps regulate mood, is actually produced in the gut.

This makes gut health and mental wellbeing more closely linked than we might expect. A happy gut can support a calmer, more balanced mind.

Foods That Feed the Mind

Here are some everyday foods that support mental wellness:

Oily Fish

Salmon, mackerel, sardines and anchovies are rich in omega-3s—essential fats that keep brain cells healthy. They’re also linked to lower levels of depression and anxiety.

Leafy Greens

Spinach, kale and rocket are packed with folate and magnesium, both of which support nervous system health and may help reduce low mood.

Whole Grains

Complex carbohydrates like oats, brown rice and wholegrain bread provide steady energy and support the production of serotonin.

Fermented Foods

Think live yoghurt, kefir, sauerkraut and kimchi. These support the gut microbiome, which is increasingly linked to better mood and cognitive function.

Berries

Berries are rich in antioxidants that help fight inflammation and oxidative stress—both of which may play a role in mental health conditions.

Nuts and Seeds

Especially walnuts, flaxseeds and pumpkin seeds. They’re rich in healthy fats, magnesium and tryptophan—the amino acid your body uses to make serotonin.

Dark Chocolate

In moderation, dark chocolate (70% cocoa or higher) contains flavonoids and compounds that can support mood and cognitive function. A little goes a long way!

Supplements That May Help

While we always recommend food first, some supplements may support mental wellness—particularly if you’re low in certain nutrients. Always speak to a healthcare professional before starting anything new, especially if you’re taking medication.

Vitamin D – Vital for mood, especially in the darker months.

Magnesium – Supports relaxation, stress regulation, and sleep.

B Vitamins (especially B6, B9 and B12) – Crucial for brain function and energy levels.

Omega-3 Fish Oil – A convenient option if you don’t eat oily fish.

Probiotics – Help support gut health, which may positively affect mood.

A Word of Balance

Let’s be clear: food and supplements are not a substitute for therapy, counselling, or medication. Mental illness is complex, and for many, professional support is absolutely essential.

However, a nutritious diet can provide a valuable foundation. It can help you feel more energised, more balanced, and better equipped to engage with the treatments and tools that work best for you.

Final Thoughts from That’s Food and Drink

As a food and lifestyle platform, we believe in the power of small, supportive habits—and that includes the meals we prepare and the moments we share them. Mental health is deeply personal, and what works for one person may not work for another. But nourishing your body is a gentle, grounding act of self-care.

This Mental Health Awareness Week, take a moment to check in with yourself. Whether that means reaching for a hearty home-cooked meal, booking a therapy session, or simply opening up to a friend—you deserve to feel supported.

UK Mental Health Resources

If you're struggling, help is available:

Mind https://www.mind.org.uk/

Samaritans – Call 116 123 (free, 24/7) https://www.samaritans.org/

Rethink Mental Illness https://www.rethink.org/

NHS Every Mind Matters https://www.nhs.uk/every-mind-matters/

https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week

Marking Mental Health Awareness Week with Coffee, Cake and Conversation

Mental Health Awareness Week is a time to pause, reflect, and connect. Held annually in the UK and organised by the Mental Health Foundation, it shines a light on the importance of mental wellbeing and offers a chance for individuals and communities to come together in support of one another.

One warm and welcoming way to get involved is by hosting or attending a coffee and cake morning. Simple in concept, powerful in impact, these gatherings offer an opportunity to raise awareness, reduce stigma, and foster open conversations — all over a cup of tea or coffee and a slice of something sweet.

Why Coffee and Cake?

Coffee mornings aren’t just about caffeine and sugar (although those don’t hurt!). They create relaxed, informal settings where people feel more at ease to open up. Whether it’s catching up with a friend or sharing experiences with someone new, these moments of connection can be incredibly meaningful.

Plus, they’re easy to organise and inclusive — you don’t need a big venue or elaborate setup. Just a table, a kettle, and a welcoming atmosphere.

How to Host a Mental Health Awareness Coffee Morning

Here’s how you can create a meaningful event, whether at home, in the workplace, or within your community:

1. Choose a Date and Venue

Mental Health Awareness Week 2025 runs from Monday 12 May to Sunday 18 May. Pick a date during the week that works for your group. It could be a mid-morning break at work, a weekend catch-up with neighbours, or even a virtual gathering via Zoom.

2. Make it Welcoming

Create a calm, comfortable space. Think warm lighting, soft music, and perhaps a few quiet corners for those who prefer one-to-one chats. A few thoughtful touches like bunting, fresh flowers, or handmade signs can go a long way.

3. Provide Conversation Starters

Not everyone finds it easy to talk about mental health. Consider having cards or posters with gentle prompts, such as:

“What’s one thing you do to unwind?”

“Who inspires you to take care of yourself?”

“How do you check in with your own mental health?”

You could also print out facts or positive affirmations related to mental health to place around the space.

4. Bake (or Buy!) with a Purpose

If you enjoy baking, this is your time to shine! Classic sponge cakes, brownies, lemon drizzle, or even healthier options like oat bars — all are welcome. Not into baking? No problem. Shop-bought treats or fruit platters do the job just as well.

Consider labelling items clearly for allergens and dietary requirements to ensure everyone feels included.

5. Fundraise (If You’d Like)

You could use the event to raise funds for a mental health charity like Mind, Rethink Mental Illness, or the Mental Health Foundation. A simple donation box or QR code to an online fundraiser can help support vital services.

6. Signpost Support

Have leaflets or information cards available with details of mental health resources and helplines. You could include:

Samaritans – 116 123 (free 24/7)

Mind – mind.org.uk

SHOUT – Text 'SHOUT' to 85258

NHS Every Mind Matters – nhs.uk/every-mind-matters

These small takeaways can make a big difference.

A Cup of Kindness

You don’t need to be a mental health expert to make a difference — simply showing up, listening, and being present can mean the world to someone. Mental Health Awareness Week is a timely reminder that we all have mental health, and we all have the power to support each other.

So why not pop the kettle on, invite a few friends over, and make space for those conversations that matter?

Let’s raise a mug — and a slice of cake — to kindness, connection, and community.

Have you hosted or attended a mental health-themed coffee morning? Share your stories in the comments below or tag us on social media using #MentalHealthAwarenessWeek and #CoffeeAndChat!

Hattiers Rum Takes on the Great Glen Way Canoe Trail for Mental Health Awareness Week

'Three Men In A Tub' Raise over £1600 Taking On The Great Glen Way Canoe Trail

Raising awareness for men's mental health, Philip Everett-Lyons, founder and CEO of South Devon's prestigious Hattiers Rum, took on the Great Glen Way Canoe Trail with two of his closest friends, Martin Davidson and Rik Dyson. 

Having taken place ahead of Mental Health Awareness Week (Monday 15th May), the trio set out to raise vital funds from the challenge for mental health charity, Mind and are proud to announce they have raised a total of £1610 so far.

Their journey started on Sunday 7th May and took five days to complete, covering 60 miles in their canoes. The Great Glen Way Canoe Trail is one of Scotland's classic and most challenging canoe journeys.  

A geographical fault line forms the Great Glen Way splitting Scotland in two and is steeped in history and folklore tales. The canoe journey started in Fort William on the Caledonian Canal before entering the open water of three Scottish lochs; Lochy, Oich and Ness. 

“The purpose of the trip was to highlight mental health challenges experienced by many men of our age and the pressures that we face, coupled with the fact that multi-generations have become used to suppressing their feelings and just 'getting on with it'”, explains Philip Everett-Lyons. 

Philip went on to say: “Whilst the trip was an amazing adventure, at points it turned into a real challenge! We faced a strong headwind coming through Loch Ness and continuous downpours, which obviously added to the physical challenge itself. The trip gave us the opportunity to come together and support each other at the end of each day. We opened up to one another, having much-needed meaningful conversations about our everyday struggles.

For years the phrase 'man up' has been used flippantly and often under the guise of 'banter' but this has been damaging and sometimes devastating for some men who have felt that they had nobody to talk to or share their worries with, apart from their spouse and often opting to soldier on alone until it's too late.”

In further support of Mind, Hattiers offered a bespoke discount code which meant any bottle of Hattiers Rum that was ordered between 6th May until the 14th May, received 10% off with a further 10% being donated from Hattiers to Mind, Hattiers then donated an additional £250 to the charity.