Nutritional Interventions for Depression:

 

An Evidence-Based Guide

 

A practical, evidence-based guide to help you support mood, energy and brain health.

By Kimberley Wilson, CPsychol | MSc Nutrition | Author of How to Build a Healthy Brain

Feeling flat, foggy or stuck? This guide translates rigorous research into everyday food choices that support mood - no fads, no fear-mongering. You’ll learn what actually moves the needle and how to build it into breakfast, lunch and dinner.

What you’ll learn (and use immediately)

  • The biology of depression: Inflammation, insulin sensitivity, neurotransmitters, the gut–brain axis - and how food fits in.
  • Key nutritional gaps linked to low mood: Iron, B12, folate, vitamin D, omega-3s, choline.
  • Targeted interventions that have data:omega-3s, fibre & flavonoids, psychobiotics, choline - what to prioritise and why.
  • Boosting antidepressant response: How folate and vitamin D may enhance SSRI effectiveness (with dosing ranges to discuss with your clinician).
  • Whole-diet patterns that protect mood: Mediterranean & MIND vs Western patterns -what to actually put on your plate.
  • Simple meals & snacks: Quick builds for mornings and busy weeks.

What’s inside

  • 31-page PDF you can read in an evening
  • Quick-start map: 7-day 'First Wins' plan
  • Meal & snack matrix: Mix-and-match options for every appetite
  • Shopping list: Brain-friendly staples
  • Supplement guidance (evidence-aligned): Forms, dosages, brand recommendations
  • Lab checklist to discuss with your GP: Ferritin, B12/folate, vitamin D, thyroid, lipids, HbA1c
  • One-page action plan template: Turn insight into routine

Why this guide works

  • Clinically informed + practical. Written by a chartered psychologist with an MSc in Nutrition; designed for real-life.
  • Pattern over perfection. No extreme rules - just smart defaults you can sustain.
  • Food-first, science-led. Supplements where helpful, never as a substitute for care.

Who it’s for:

  • You’re managing low mood and want clear, safe, next stepsto support treatment.
  • You feel scattered by conflicting advice and want one trusted source.
  • You want to know the science AND the actionable steps.

Who it’s not for:

  • Anyone seeking a cure-all or a replacement for medical care.
  • If you have an active eating disorder: please work with your clinician first.

What you get today:

  • Instant digital access (PDF, mobile-friendly)
  • Lifetime updates to this edition

Launch price: £29 (VAT included)
(Goes to ÂŁ39 soon.)

Frequently asked questions

Is this medical advice?
No. It’s educational. It doesn’t diagnose or treat disease. Always consult your GP/psychiatrist before changing medication or starting supplements.

Will it work with my meds?
Most dietary strategies are compatible with treatment. The guide flags interactions and cautions (e.g., omega-3s, folate, vitamin D) so you can discuss specifics with your clinician.

I’m vegetarian/vegan—does this still apply?
Yes. Plant-forward swaps and choline/iron/B12 strategies are included.

How quickly will I feel a difference?
Foundations (regular meals, fibre, omega-3s, daylight) can improve energy and sleep within 1–2 weeks; mood changes are typically slower and individual. The guide shows how to track what changes for you.

Refunds?
Due to the nature of digital products, refunds are not available for this guide.

A note from me

There is a lot of noise, conflicting narrative and overblown claims out there about 'food and mood'. If you are suffering from low mood or depression you deserve thoughtful, trustworthy guidance. This isn’t a miracle cure; it’s an evidence-based pathway that can be individualised and that sits alongside therapy and medical care.

Start small, be consistent, and let’s support your brain, one meal at a time.

Nutrition represents a modifiable factor in depression treatment. Whilst not replacing conventional therapies, evidence-based dietary interventions offer powerful adjunctive support for mental wellbeing. Small, consistent changes accumulate into meaningful improvements.

Always consult qualified healthcare professionals before making significant changes to your treatment plan. This guide provides educational information to inform conversations with your care team.

Â