Hannah Gantt, LPCC
We often think of nutrition in terms of physical health, energy, weight, or immunity. But what we eat also has a profound impact on mental health and emotional well-being. The brain, like any other organ, relies on proper fuel to function optimally. Emerging research shows that nutrition influences mood, stress levels, and even the effectiveness of certain therapies. For individuals exploring ketamine therapy, nutrition is an important partner in healing, helping to strengthen the brain and support long-term resilience.
The human brain is energy-intensive, consuming about 20% of the body’s daily fuel. When it is nourished with nutrient-rich foods, the brain is better able to regulate mood and process emotions. Key nutrients such as omega-3 fatty acids, B vitamins, magnesium, and amino acids play critical roles in producing neurotransmitters like serotonin and dopamine. These chemical messengers are essential for feelings of balance, motivation, and calm.
Conversely, diets high in processed foods, refined sugars, and unhealthy fats may contribute to inflammation in the body and brain. Chronic inflammation has been linked to increased risk of depression and anxiety, creating a cycle where poor diet worsens mental health, which in turn makes it harder to make healthy choices.
Neuroplasticity, the brain’s ability to form new connections and adapt, is central to healing from conditions like depression or trauma. Ketamine therapy may promote neuroplasticity, creating an opportunity for individuals to shift out of entrenched patterns of thought. Nutrition plays a supportive role in this process by providing the building blocks the brain needs to form and strengthen new pathways.
For example, omega-3 fatty acids found in fish, flaxseeds, and walnuts have been shown to support synaptic growth. Antioxidants from fruits and vegetables protect the brain from oxidative stress, while proteins provide amino acids that are precursors to neurotransmitters. Together, these nutrients create a biological environment where therapy can be most effective.
Another key aspect of nutrition’s impact on mental health lies in the gut. The gut is often referred to as the “second brain” because of the millions of neurons lining the digestive tract and its role in producing neurotransmitters like serotonin. A balanced gut microbiome, supported by fiber-rich foods and probiotics, contributes to stable mood and reduced stress.
When the gut is out of balance, due to poor diet, stress, or illness, it can contribute to symptoms like fatigue, brain fog, or heightened anxiety. By nourishing gut health, individuals create a stronger foundation for both emotional resilience and cognitive clarity.
For those engaging in ketamine therapy, nutrition can amplify and extend the benefits of treatment. A balanced diet helps stabilize energy levels, making it easier to engage in integration practices like journaling or mindfulness. It also strengthens the body’s ability to recover from stress, supporting the emotional openness and cognitive flexibility encouraged by therapy.
Some simple strategies include:
These everyday choices create the conditions for therapy to have its fullest impact.
Nutrition also becomes a form of integration. Just as journaling or meditation helps anchor the insights of ketamine therapy, mindful eating can anchor physical well-being. Preparing balanced meals, practicing gratitude before eating, or simply paying attention to how food makes you feel can reinforce the sense of presence and intentionality gained during therapy.
By aligning nutrition with therapy goals, individuals support both mind and body in the healing process.
True healing is holistic. It involves not just medical treatments or therapy sessions but also the daily habits that shape how we live. Nutrition is one of the most accessible and powerful tools for supporting mental health, and when paired with innovative treatments like ketamine therapy, it helps create a strong foundation for resilience, balance, and vitality.
By viewing food as fuel for both brain and body, individuals can take an active role in their healing journey. The choices made at the table ripple outward, influencing mood, energy, and the ability to integrate Better U’s therapy into lasting change.
