Nutrition and Mental Health Across the Female Lifespan

Natalie Rouse

Registered Nutritionist (ANutr) BSc MRes MSc

May 21, 2025

Nutrition and Mental Health Across the Female Lifespan

Introduction

Women's mental health is intricately linked to hormonal fluctuations throughout various life stages, from young adults to post-menopause. Nutrition plays a pivotal role in supporting mental health, cognitive function and emotional well-being during these transitions.

The following explores how specific nutrients influence mental health across different age groups, emphasising the role of oestrogen and other hormones.

Nutrition and Mental Health

Nutrition plays a foundational role in mental health, across all female lifestages. From young adulthood to menopause, all female life stage are marked by significant psychological, emotional, and neurological changes.

One of the most critical nutrients for mental health is omega-3 fatty acids, particularly DHA and EPA, found in fatty fish, walnuts, flaxseeds, and algae. These fats play a structural role in brain cell membranes and are known to reduce inflammation, which is increasingly linked to depression and anxiety (Ginty & Conklin, 2023). Deficiencies in omega-3s are associated with a higher risk of mood disorders, with evidence supporting their potential role in reducing symptoms of depression and supporting emotional balance (Ginty & Conklin, 2023).

Similarly, B vitamins, especially B6, B12, and folate (B9), are essential for neurotransmitter production, including serotonin and dopamine, the brain chemicals responsible for mood regulation, motivation, and feelings of pleasure (Smith & Jones, 2022). Folate-rich foods like leafy greens, legumes, and fortified cereals are particularly important for individuals using hormonal contraceptives, which have been shown to reduce folate levels and other B vitamins (BDA, 2024).

Iron, zinc, and magnesium are also key minerals linked to mental health. Iron deficiency, particularly in menstruating females, can cause fatigue, poor concentration, and low mood, all of which are detrimental to academic performance and overall quality of life (Brown & Green, 2021). Zinc plays a crucial role in neurotransmitter activity and neuroplasticity, while magnesium helps regulate the stress response by supporting the parasympathetic nervous system. Notably, low levels of magnesium are linked with increased anxiety and poor sleep; both common issues among females in peri-menopause (White & Black, 2020).

Moreover, dietary patterns as a whole impact mental health. A Mediterranean-style diet or a dietary intake based on the Blue Zones are rich in vegetables, whole grains, lean proteins, healthy fats, and low in processed foods, has been consistently associated with lower rates of depression and anxiety (Thompson & Lee, 2019). Conversely, diets high in sugar, refined carbohydrates, and processed fats are linked to systemic inflammation and disrupted gut health, both of which negatively affect the brain via the gut-brain axis (SACN, 2023). Maintaining stable blood sugar through regular meals that balance protein, healthy fats, and complex carbohydrates can help prevent mood swings and energy crashes (BDA, 2024: BNF, 2024; SACN, 2023).

To sum up, female navigating personal and external demands need to see nutrition as not just physical fuel, but as a source of mental resilience. Encouraging habits like cooking at home, eating whole foods, limiting energy drinks and processed snacks, and staying hydrated can make a tangible difference in mood, focus, and overall psychological health. Investing in good nutrition early sets the foundations for decades to come.

The Role of Oestrogen in Cognitive Function

Oestrogen significantly impacts brain health, influencing memory, mood, and cognitive performance. During perimenopause and menopause, declining oestrogen levels can lead to symptoms such as brain fog, memory lapses, and mood swings. Oestrogen supports the production of neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. Its decline can, therefore, affect emotional stability and cognitive clarity (Brinton, 2008).

Gut Health and Mental Well-being

The gut-brain axis represents the bidirectional communication between the gastrointestinal tract and the central nervous system. Emerging research indicates that gut microbiota composition can influence mental health outcomes, including anxiety and depression. Dysbiosis, or microbial imbalance, has been linked to altered neurotransmitter production and increased inflammation, both of which can impact mood and cognition (Clapp et al., 2017). Dietary interventions, such as increasing intake of prebiotics and probiotics, have shown promise in modulating gut microbiota to support mental health (Dinan & Cryan, 2017).

Stress, Diet, and Mental Health

Chronic stress can adversely affect dietary habits, leading to nutrient deficiencies that exacerbate mental health issues. Stress-related disorders, such as depression and PTSD, are associated with changes in metabolism and obesity (Kiecolt-Glaser et al., 2015). At the same time, certain dietary patterns rich in fruits, vegetables, whole grains, and healthy fats are associated with reduced symptoms of depression and anxiety (Lassale et al., 2019). Nutrient-rich diets not only support metabolic health but also play a central role in emotional resilience and cognitive function.

Sleep, Cognitive Performance, and Nutrition

Sleep and mental health are deeply interconnected. Poor sleep quality contributes to cognitive decline, mood dysregulation, and reduced executive function. Nutrients such as magnesium, tryptophan (a precursor to serotonin and melatonin), omega-3 fatty acids, and vitamin B6 support sleep quality and circadian regulation (Gomez-Pinilla, 2008). Stress and hormonal changes during perimenopause may disrupt sleep, compounding mental health challenges. Addressing sleep hygiene and ensuring nutritional adequacy are essential in supporting sleep and emotional regulation.

Mental Health, Satiety, and Healthy Weight

Mental health is closely interconnected with satiety regulation and the maintenance of a healthy weight. Disruptions in emotional well-being, such as stress, anxiety, or depression, can influence appetite hormones like leptin and ghrelin, leading to overeating or undereating patterns that may destabilise both mood and metabolic health (Sainsbury & Zhang, 2012). Leptin, which signals satiety, often becomes dysregulated in chronic stress, reducing the brain's responsiveness to satiety cues and contributing to emotional or compulsive eating. Conversely, diets that promote satiety through balanced intake of fibre-rich vegetables, lean protein, and healthy fats can stabilise mood by reducing blood sugar fluctuations and enhancing neurotransmitter synthesis (BNF, 2023). Moreover, emerging evidence suggests that maintaining a healthy weight through nourishing the body, is linked with lower incidence of depression and anxiety (SACN, 2020).

Mental Health and Blood Glucose Regulation

Blood glucose regulation is a critical factor in mental health, as fluctuations in blood sugar levels can significantly affect cognitive function, mood stability, and energy levels. Hypoglycaemia (low blood glucose) can induce symptoms such as irritability, fatigue, difficulty concentrating, and anxiety, while chronic hyperglycaemia (high blood glucose), often seen in insulin resistance or poorly managed diabetes, is associated with increased inflammation and a higher risk of depression (Rucklidge & Kaplan, 2016). The glycaemic index (GI) and glycaemic load (GL) of foods influence how quickly glucose enters the bloodstream; high-GI diets can lead to rapid spikes and crashes in blood sugar, adversely impacting mental health. A balanced diet with low-GI carbohydrates, fibre, and adequate protein supports stable glucose levels and helps maintain consistent energy and mood throughout the day (BNF, 2021; SACN, 2015). Furthermore, regular meals and inclusion of magnesium, chromium, and B vitamins; nutrients involved in glucose metabolism and insulin function, can provide cognitive and emotional benefits by minimising blood glucose volatility.

Nutritional Considerations Across Female Life Stages

Early Adulthood (Ages 18–24)

The brain continues to develop into the mid-20s, particularly the prefrontal cortex, the area responsible for decision-making, impulse control, and emotional regulation (BNF, 2024). This period also often involves new stresses such as academic pressure, career choices, independence, and shifting social relationships. During this time, a nutrient-dense diet can be a powerful tool in promoting mental well-being, preventing mood disorders, and supporting cognitive function (SACN, 2023; Thompson & Lee, 2019).

This period involves significant neurological development and emotional shifts. Iron, critical for oxygen transport and energy metabolism, is particularly important, as deficiency is common among menstruating individuals and can lead to fatigue and impaired cognition. B vitamins are essential for neurotransmitter synthesis and support stable mood and energy levels. Omega-3 fatty acids, sourced from fatty fish, flaxseeds, and walnuts, contribute to brain development and emotional regulation.

Establishing regular physical activity routines helps reduce symptoms of depression and anxiety, while good sleep hygiene supports memory consolidation and emotional regulation. Stress management strategies, such as mindfulness and journaling, can build resilience and prevent the onset of chronic anxiety or depressive symptoms.

Nutritional Considerations:

Iron: Essential for oxygen transport and energy metabolism. Iron deficiency, common in menstruating women, can lead to fatigue and cognitive impairments.
B Vitamins: Vital for neurotransmitter synthesis and energy production. Adequate intake supports mood stability and cognitive function.
Omega-3 Fatty Acids: Support brain development and function. Found in fatty fish, flaxseeds, and walnuts.

Lifestyle Strategies:

Regular Physical Activity: Engaging in aerobic exercises can reduce symptoms of depression and anxiety.
Sleep Routine: Establishing consistent sleep routines supports emotional regulation and cognitive performance.
Stress Management: Practices such as mindfulness and relaxation techniques can mitigate stress-related mental health issues.

Reproductive Years (Ages 25–35)

Folate becomes increasingly important during these years, especially in pregnancy, for its role in DNA synthesis and neural development. Calcium and vitamin D support bone health, while adequate protein intake is essential for tissue repair and neurotransmitter production. Maintaining a balanced diet, featuring whole grains, lean proteins, and colourful vegetables, nurtures both mental and physical health.

Social support plays a vital role in emotional well-being during these years, as women balance career, family, and personal aspirations.

Exercise remains a crucial intervention for mood regulation, and forming sustainable, nutrient-dense eating habits can help buffer against hormonal shifts that occur later in life.

Nutritional Considerations:

Folate: Important for DNA synthesis and repair. Adequate intake is crucial during pregnancy to prevent neural tube defects.
Calcium and Vitamin D: Support bone health, especially important during pregnancy and lactation.
Protein: Necessary for tissue repair and neurotransmitter production.

Lifestyle Strategies:

Balanced Diet: Emphasising whole grains, lean proteins, fruits, and vegetables supports overall health.
Physical Activity: Regular exercise can alleviate symptoms of depression and anxiety.
Social Support: Maintaining strong social connections can buffer against stress and promote mental well-being.

Perimenopause (Ages 36–50)

Perimenopause is marked by fluctuating oestrogen and progesterone levels, leading to a range of symptoms including mood swings, irritability, anxiety, depression, and cognitive disturbances such as "brain fog." These changes can significantly affect daily functioning and overall quality of life.

The hormonal decline particularly influences serotonin and dopamine pathways, increasing vulnerability to mood disorders. Simultaneously, physical changes such as weight gain and altered body composition can impact self-esteem and body image. This may trigger disordered eating patterns and decreased mental well-being.

Nutritional support during this phase includes phytoestrogens (plant compounds) found in soy, flaxseeds, and legumes, which may help alleviate menopausal symptoms by mimicking oestrogen. Omega-3 fatty acids offer anti-inflammatory benefits that support mood and cognitive clarity. Magnesium, involved in neurotransmitter function, can reduce anxiety and promote better sleep, while vitamin B6 assists in serotonin production, potentially stabilising mood.

Incorporating regular aerobic and resistance training helps manage weight, improve cognition, and elevate mood. Stress reduction practices, including yoga and guided meditation, promote emotional balance. Cognitive-behavioural therapy (CBT) and other professional supports are effective tools for navigating this transitional period. Prioritising consistent sleep routines and creating a restful environment further enhances resilience.

Nutritional Considerations:

Phytoestrogens: Plant compounds found in soy, flaxseeds, and legumes that can mimic oestrogen and may alleviate menopausal symptoms.
Omega-3 Fatty Acids: Anti-inflammatory properties support mood stability and cognitive function.
Magnesium: Involved in neurotransmitter function; adequate intake can reduce anxiety and improve sleep quality.
Vitamin B6: Supports serotonin production, potentially alleviating mood swings.

Lifestyle Strategies:

Regular Exercise: Incorporating aerobic and resistance training can improve mood, cognitive function, and body composition.
Mindfulness and Stress Reduction: Practices such as yoga and meditation can decrease stress and improve emotional regulation.
Sleep Hygiene: Establishing consistent sleep routines and creating a restful environment can mitigate sleep disturbances.
Professional Support: Therapies like cognitive-behavioural therapy (CBT) can be effective in managing mood disorders during perimenopause.

Post-Menopause (Ages 51 and beyond)

Post-menopause brings a more permanent decline in oestrogen, which may contribute to a heightened risk of depression, anxiety, and cognitive decline. Oestrogen’s previous role in cognitive processes means its loss can lead to subtle impairments in memory and cognitive flexibility, although these changes typically do not indicate dementia.

To mitigate these effects, calcium and vitamin D are critical for bone health and reducing the risk of osteoporosis. Antioxidants, abundant in colourful fruits and vegetables, help reduce oxidative stress and protect brain cells. Omega-3 fatty acids continue to offer benefits for mood stability and cognitive protection.

Staying mentally and physically active becomes particularly important. Activities such as reading, learning new skills, or solving puzzles can stimulate cognitive function. Regular exercise, including walking, swimming, or strength training, helps prevent depression and supports brain health. Maintaining social engagement also protects against loneliness and contributes to emotional resilience. Finally, prioritising quality sleep through consistent habits remains a foundational pillar for mental well-being.

Nutritional Considerations:

Calcium and Vitamin D: Essential for bone health, reducing the risk of osteoporosis.
Antioxidants: Found in fruits and vegetables, they combat oxidative stress and support brain health.
Omega-3 Fatty Acids: Continue to support cognitive function and mood regulation.

Lifestyle Strategies:

Physical Activity: Engaging in regular exercise maintains cognitive function and reduces the risk of depression.
Mental Stimulation: Activities like reading, puzzles, and learning new skills can enhance cognitive resilience.
Social Engagement: Maintaining social connections supports emotional well-being and cognitive health.
Healthy Sleep Patterns: Prioritising sleep hygiene can improve mood and cognitive performance.

Open communication and support networks are essential in navigating the mental health challenges associated with hormonal changes.

Conclusion

Women's mental health is profoundly shaped by hormonal transitions across the lifespan. With a better understanding of how these changes intersect with nutrition, we can implement practical, evidence-based strategies to promote cognitive function and emotional stability at every stage of life. Ongoing research, greater public awareness, and open dialogue will be essential in developing holistic approaches that truly meet the unique needs of women.