Fuelling the Mind: How Nutrition Shapes Mental Health in Athletes

In the world of sport, performance is often tied to physical metrics: speed, strength, endurance. But behind every sprint and serve is a mind working hard to focus, regulate, adapt, and recover. A growing body of research emerging from the field of nutritional psychiatry shows us that what we eat can significantly impact not only how we perform, but how we feel, think, and cope.

This was the key message from a recent professional development session hosted by Sports Medicine Australia, featuring insights from Dr. Meghan Hockey (dietitian and researcher in nutritional psychiatry) and Ash Olive (sport and exercise psychologist, and eating disorder clinician). Both experts brought forward practical, research-driven knowledge on the bidirectional relationship between nutrition and mental health in athletes.

Mental Health and the Athlete Experience

Ash Olive highlighted that mental health challenges are common across sport, with between 5% and 35% of elite athletes experiencing disorders such as anxiety, depression, or eating disorders (Reardon et al., 2019). For many, these conditions go unrecognised due to stigma, perfectionism, or sport-specific pressures like weight classification or overidentification with performance.

Moreover, the concept of Relative Energy Deficiency in Sport (REDs) is critical. REDs reflects a state where the body doesn’t receive enough fuel to meet energy demands. This can impact not only physical performance and injury risk, but also emotional regulation and mood, fuel shortages affect the brain as much as the body (Mountjoy et al., 2023).

Nutritional Psychiatry in Practice

Dr. Hockey’s review of the evidence presented promising findings. A 2019 meta-analysis by Firth and colleagues found that dietary improvements—particularly a Mediterranean-style diet can significantly reduce depressive symptoms. Notably, these benefits occur independent of weight loss, highlighting the importance of a weight-neutral approach to nutrition in mental health support.

Specific nutrient deficiencies like iron, vitamin D, B12, and omega-3 fatty acids are also linked to poorer mental health outcomes. Among athletes, who often have elevated energy and nutrient demands, routine screening and proactive support are crucial (Anglin et al., 2013; Laird et al., 2023).

The Gut-Brain Axis: A Two-Way Street

Dr. Meg Hockey started with a clear message: nutrition is now part of the first-line approach to treating mental health. Emerging evidence links dietary patterns with common mental health conditions like depression and anxiety. A pivotal mechanism here is the gut-brain axis, the bidirectional communication system between our gastrointestinal system and brain.

A diverse, fibre-rich diet appears to positively influence gut microbiota, which in turn can support neurotransmitter production and reduce inflammation—both of which are key to mental wellbeing (Marx et al., 2021; Cryan et al., 2019). This is especially relevant for athletes, who may face additional stressors that impact both their digestive and psychological health.

Risk Factors and Red Flags

Both presenters emphasised the need to remain vigilant for disordered eating and RED-S, particularly in athletes from weight-sensitive sports or those undergoing transitions (e.g., adolescence, retirement). Red flags include:

• Rapid weight loss or frequent fluctuations

• Preoccupation with food or body image

• Anxiety around eating or meal avoidance

• Excessive training despite fatigue or injury

  
  

Ash Olive’s psychosocial model stresses a comprehensive, athlete-centred care approach that addresses emotional, physical, social, and environmental influences. This includes building safe environments, using neutral language about food and bodies, and prioritising sport-life balance.

Frameworks and Tools for Safe Practice

To support prevention and early intervention, several frameworks were recommended:

• BodyKind Sports (Butterfly Foundation)

• Eating Disorder Safe Principles (NEDC)

• RAVES and MAWDIVE Frameworks (Shane Jeffrey)

• SEES-A Guidelines (Dobinson et al., 2019)

• IOC Mental Health Toolkit

  
  

These resources help coaches, support teams, and health professionals create psychologically safe spaces that prioritise long-term wellbeing over short-term gains.

Take-Home Strategies for Athletes, Coaches, and Support Staff

1. Eat for Energy and Emotion Food fuels both physical and emotional demands. Balanced meals every 3–4 hours can help stabilise mood, energy, and cognition.

2. Focus on Variety Aim for 30+ plant-based foods per week. This supports gut microbiome diversity, which is linked to improved mood and resilience.

3. Omega-3s Matter Include oily fish (salmon, sardines, tuna) 2–3 times per week to support brain health and reduce inflammation.

4. Don’t Delay Early symptoms like irritability, low motivation, or changes in eating habits can be early signs of under-fuelling or emotional distress.

5. Collaboration is Key Build a team that includes psychologists, dietitians, and medical professionals to support the whole athlete.

   
   

Final Thoughts

Mental health and nutrition are no longer separate conversations, they’re deeply intertwined. Whether you're a coach, athlete, or health professional, recognising the signs of nutritional strain and understanding the role of food in psychological health is essential.

We still need more athlete-specific research, but the evidence is clear: what we eat affects how we think and feel. And just like training plans and recovery protocols, mental health support should be built into every level of sport.

References (APA Style)

1. Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100–107.

2. Cryan, J. F., et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013.

3. Firth, J., et al. (2019). The effects of dietary improvement on symptoms of depression and anxiety: a meta-analysis of randomized controlled trials. Psychosomatic Medicine, 81(3), 265–280.

4. Laird, E., et al. (2023). Associations between vitamin B12 and mental health outcomes: Systematic review. Journal of Affective Disorders, 321, 34–42.

5. Marx, W., Lane, M. M., Hockey, M., et al. (2021). Diet and depression: exploring the biological mechanisms of action. Molecular Psychiatry, 26(1), 134–150.

6. Mountjoy, M., et al. (2023). IOC consensus statement on relative energy deficiency in sport (REDs): 2023 update. British Journal of Sports Medicine, 57(6), 281–298.

7. Reardon, C. L., et al. (2019). Mental health in elite athletes: International Olympic Committee consensus statement. British Journal of Sports Medicine, 53(11), 667–699.

Thompson, C. J., et al. (2025). Iron deficiency and performance in female athletes: A longitudinal cohort study. Journal of Sports Nutrition and Exercise Metabolism, 35(1), 55–63.