Caffeine

You probably already know this — but it’s worth repeating.

When people feel anxious or on edge, they often notice they’re more sensitive to stimulants like caffeine and sugar. For some, these can be associated with sensations such as feeling wired, jittery, shaky, or uncomfortable in the body.

Responses to caffeine vary widely. Some people tolerate small amounts, while others notice effects even at low intakes. There’s no universal “right” amount — awareness of individual response matters more than numbers.

Adding large amounts of sugar alongside caffeine can amplify these effects for some people, particularly when energy levels and nervous system resilience are already stretched.

Paying attention to how your body responds — rather than pushing through — can be a useful starting point.

Refined Sugar

The other white powder we don’t talk about enough: added sugar.

Like caffeine, refined sugars can be highly stimulating for some people, particularly when the nervous system is already under strain. Many people notice that foods high in added sugars are associated with energy spikes, crashes, and feeling more wired or unsettled.

Sugars that naturally occur in whole foods — such as fruits, vegetables, and dairy — come packaged with fibre, protein, and micronutrients, which changes how the body processes them. In contrast, sugars that are extracted from their original source and added to foods for sweetness, flavour, or shelf life are often discussed differently in nutrition research.

Rather than focusing on strict rules or numbers, awareness of overall intake and food quality is key. Paying attention to how added sugars show up in your diet — and how your body responds — can be a useful starting point for more informed choices.

Alcohol

This one matters — and it’s tricky. For many people, a drink can feel like the fastest way to unwind at the end of the day.

Alcohol is commonly discussed in research for its short-term relaxing effects, but it’s also known to interact with neurotransmitters involved in mood and stress regulation. Some people notice that while alcohol may feel calming initially, it can be followed by feeling more unsettled, wired, or anxious once its effects wear off.

Responses vary widely. For some, small amounts feel manageable; for others, even modest intake is associated with disrupted sleep, low mood, or increased nervous system sensitivity the following day. Timing, quantity, stress levels, and overall health all play a role.

During periods of heightened stress or anxiety, some people choose to reduce or pause alcohol intake to observe how their body responds. Rather than rigid rules, awareness of personal patterns and effects can be a helpful starting point.

Magnesium

Magnesium is an essential mineral involved in many physiological processes, including muscle function, nervous system signalling, and energy metabolism. It is also involved in pathways related to several neurotransmitters that play a role in mood, stress responses, and overall neurological function.

Low magnesium intake has been discussed in research in relation to symptoms such as fatigue, sleep disturbance, and muscle tension. Some people also notice physical signs such as muscle tightness or twitching when dietary intake is low, although experiences vary widely between individuals.

Including magnesium-rich foods as part of a balanced diet is one way to support general nutritional adequacy. In some circumstances, magnesium supplements may be considered, ideally in consultation with a qualified healthcare practitioner, particularly where individual needs or sensitivities are present.

Foods rich in magnesium: walnuts, almonds (nuts generally), dark green leafy vegetables (spinach & baby spinach, rocket, kale, bok-choy, silver beet, broccoli, brussel sprouts, mustard and collard greens), dark chocolate, pumpkin seeds, black beans, avocado, yogurt, bananas, rolled oats

B Vitamins (B3, B6, B12 & Folate)

B vitamins are involved in a wide range of physiological processes, including energy metabolism, nervous system function, and cellular health. Several B vitamins are also discussed in the scientific literature in relation to neurotransmitter pathways and overall mental wellbeing.

Research has explored associations between B vitamin status — including vitamins B12, B9 (folate), and B6 — and mood-related processes. These nutrients are commonly included in discussions around nutritional adequacy and general wellbeing across different life stages.

Vitamin B5 is involved in energy and stress-response pathways, while folate and vitamin B12 play roles in methylation and neurological function. Vitamin B6 is also involved in neurotransmitter metabolism and is often discussed alongside other nutrients such as magnesium in relation to premenstrual experiences.

As with all nutrients, individual requirements vary. Dietary intake and supplementation, where appropriate, are best considered in the context of personal health history and in consultation with a qualified healthcare practitioner.

Foods rich in B vitamins: Nuts & seeds, especially sunflower seeds & pistachio nuts, sardines, salmon, turkey, poultry, eggs, grass-fed beef, lamb, bananas, avocado, spinach & dark green leafy vegetables (baby spinach, rocket, kale, bok-choy, silver beet, broccoli, brussel sprouts, mustard and collard greens), dried fruits

Tryptophan

Tryptophan is an amino acid that the body needs to produce serotonin.

Foods rich in tryptophan: turkey, nuts, seeds, beans & eggs

Antioxidants (Vitamin C, Vitamin E, Beta-carotene, Selenium, Zinc)

Antioxidants are super important to protect our brains from free radicals and inflammation which would otherwise interfere with neurotransmitter production and ultimately mood

Foods rich in antioxidants: blueberries, acai, carrots, sweet potatoes, squash, dark green leafy vegetables (spinach & baby spinach, rocket, kale, bok-choy, silver beet, broccoli, brussel sprouts, mustard and collard greens),, citrus, red pepper, almonds, avocado, cashews

Omega-3s

Omega-3 fatty acids are essential for adequate brain development & function. They also reduce inflammation which would otherwise interfere with neurotransmitter production and ultimately mood. We must get omega’s from our food, as our bodies do not efficiently make them.

Foods rich in omega-3 fatty acids: Food sources: Salmon, sardines, white bait, mackerel, herring, halibut, linseeds, chia seeds, hemp seeds, walnuts, avocado, flaxseed/olive/sesame oil, coconut oil/milk/yoghurt, egg yolks. BUTTER (not margarine)

I’ll make it easy for you…

Focus on including avocado, nuts and seeds, salmon, grass fed meats, LOADS of greens (at lest 5 cups daily), berries, chia and hemp seeds, sweet potato, eggs, chicken and fish with a couple servings of whole grains (mostly in the form of quinoa, sprouted grain bread, gluten free oats). And not forgetting, dark chocolate

Here are some gorgeous recipes for you to try, packed full of all these gorgeous nervous system nutrients. Enjoy

Dr Miranda Myles Natural Health & Fertility, Naturopath & Acupuncturist, is passionate about working with couples in the management of their fertility issues. Miranda is dedicated to help couples achieve optimal physical and emotional health prior to conception. Miranda provides a beautifully supportive and nurturing environment to allow you to reach your optimal health goals, to enable you to achieve a successful conception, pregnancy and baby.