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This Might Be Why Your Anxiety Meds Don’t Feel Like They’re “Working” — 5 Ways Nutrition Could Be the Missing Link

June 16, 2025

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You've started therapy. You're taking your medication. You are doing everything right… so why do you still feel anxious, fatigued, and emotionally dysregulated?


First: you're not doing anything wrong! But it might be time to look deeper at something that is often overlooked in mental health treatment: your nutrition.


As a registered dietitian specializing in mental health and mood support, I work with clients every day who say things like:

“I’m taking my meds, but I still feel off after I eat.” “I go to therapy, but my energy is nonexistent.” “I know what I should eat, but I don’t know how to make it actually work with my ADHD or anxiety.”

What we eat - and how we eat - is a critical piece of the puzzle when it comes to managing our mind and mood. Here are five key ways nutrition could be supporting (or sabotaging) your mental health:


1. Blood Sugar Swings = Mood Swings


If you are skipping meals, living off caffeine, or eating mostly quick carbs without protein or fat, you might be riding a blood sugar rollercoaster. And here’s the thing: unstable blood sugar directly impacts your cortisol, adrenaline, and anxiety levels.


Instead, try building meals around this simple plate with your mental health in mind:


  • Protein (like eggs, tofu, chicken, or lentils)

  • Healthy fats (olive oil, seeds, avocado)

  • Fiber-rich carbs (sweet potatoes, berries, quinoa)


Small shifts in blood sugar balance can make a big difference in how grounded and calm you feel throughout the day.


2. Your Gut Is Constantly Talking to Your Brain


Did you know that 90% of your serotonin receptors live in your gut? If you are experiencing bloating, constipation, or food sensitivity reactions, your nervous system is likely picking up on that inflammation - even before you are even conscious of it.


Nourishing your gut can look like:


  • Eating fermented foods (if tolerated), like kefir, sauerkraut, or dairy-free yogurt

  • Increasing fiber through fruits, veggies, whole grains, nuts, and seeds

  • Supporting natural motility with ginger, magnesium, or bitter herbs (based on your needs)


If you have been diagnosed with IBS, SIBO, or histamine intolerance, a tailored gut-healing strategy may be a game-changer in your mental health support plan.


3. Nutrient Deficiencies Could Be Playing a Silent Role


You can be eating regularly and still be low in critical mood-supporting nutrients like:


  • Magnesium (supports stress response and sleep)

  • B vitamins (fuel neurotransmitter production)

  • Iron (needed for oxygen delivery and energy)

  • Vitamin D (correlated with depression and fatigue)


If you are feeling constantly tired, foggy, or emotionally reactive, ask your provider about running a full nutrient panel - or work with a dietitian who can help you build a supportive plan.


4. Satisfaction and Cravings Matter, Too


If you finish meals feeling full but unsatisfied, or if you need sugar after every meal to feel complete, your body may be chasing dopamine in the absence of enough protein, fat, or pleasure from food.

Cravings are not a failure of willpower. They are often signs that your body is missing something emotionally or nutritionally.


It is important to build satisfying meals and snacks that actually meet your physical and psychological needs - without restriction.


5. Mindful Eating as Nervous System Regulation


Therapy helps you process emotions. Food helps you stabilize the vessel. Mindful eating - slowing down, chewing thoroughly, pausing to check in - can activate the parasympathetic nervous system and support digestion, regulation, and fullness.


Even one meal per day eaten without screens, with intention and grounding, can begin to shift how your body responds to food and stress.


Therapy and Medication Matter. But So Does Food.


You should never have to choose between therapy and nutrition support. When therapy and nutrition are integrated, they don’t just complement each other - they accelerate recovery, deepen resilience, and transform outcomes.


If you are a therapist or psychiatrist, and you are tired of seeing clients plateau because of mood-food barriers, this is the exact kind of work I do as a clinical liaison dietitian.


And if you are someone who has tried everything, but still doesn’t feel like yourself - let’s talk. Nutrition could be the missing link that transforms survival mode into sustainable mental wellness.


Ready to get started?




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About Your Practitioner: Brittany Adelman is a licensed Registered Dietitian specializing in the critical connection between nutrition and mental health. If you are interested in learning more or working with a Functional Nutrition dietitian, please contact functionforwardnutrition@gmail.com to schedule a 15-minute introductory consult or connect with me on Instagram @the.mind.dietitian.




 
 
 

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