How Nutrition Impacts Our Behaviour

What if your anger isn’t about “them”… but about what’s on your plate?

We tend to think our outbursts are about other people…

• A colleague who pushes our buttons,

• When our partner doesn’t listen,

• The driver who cuts us off…

  
  

 But what if our reactions aren’t entirely about them at all… what if part of our reactivity is rooted in our nutritional state?

Earlier this week I shared a shocking stat from Dr. Mark Hyman:

A 97% decrease in aggressive behaviour was observed in juvenile delinquency centres with nutritional changes.

I dove into the research, and it got me thinking: 

If nutrition can dramatically improve behaviour in prison populations (some of the toughest cases of impulsivity, aggression, and reactivity) imagine what it could do for everyday stress and irritability in your life…. 

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Consider how nutritional changes could be applied:

• In a classroom, where one disruptive child can derail the learning of 30 others.

  
  

• In a workplace, where one reactive employee can poison an entire team culture.

• In a home, one parent’s short temper can set the emotional tone for everyone.

Now imagine if better nutrition could soften the edges...

If fewer outbursts, calmer moods, and better focus weren’t just possible, but probable, with a few nutrition changes.

 Let's find out more!

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Nutrition's Impact on Inmates' Behaviour:

Dr. Hyman’s 97% stat came from a small 1987 study of just 16 participants, but the results were wild: their violent incidents dropped from 131 to just 11 (Wow!)

More consistent results of a 30-50% reduction were shown across other more recent studies. 

Here's a snapshot of a few results:

In supplement studies:

• One showed a 26% reduction in rule violations compared to placebo.

• Another found total rule violations fell by 83% in the supplement group (*vs. 55% in placebo).
  

In diet-based studies:

• Eating Atlantic salmon three times per week led to

  • reduced aggression,

  • improved heart-rate variability,

  • better executive function.

• Eating oily fish also showed significant reductions in anxiety symptoms.

[Click the image to read more about the benefits of Omega 3's]

Before I share with you how you can start implementing these benefits in your life, I feel it is important to acknowledge something:

Access to good nutrition is deeply unequal. 

Vulnerable groups-  those living in poverty, racial minorities, the homeless, people with mental health disorders, prisoners,  the elderly - are far more likely to suffer nutrient deficiencies.

But it’s not just about “malnutrition.” Our modern food environment also pushes overnutrition: ultra-processed diets high in fat, sugar, and salt but low in essential nutrients for brain health. 

This affects a lot of the western population - and many of my clients - despite access to good nutrition.

It is easy to blame and get frustrated with our governments, school systems, work cultures that encourage unhealthy living resulting in these nutrition deficits… 

but let's focus right now on what is in your control: you. 

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Here’s how you can start nourishing your brain for better behaviour:

Boost your Omega-3 intake (EPA + DHA)

• Eat oily fish 2–3x per week (salmon, sardines, mackerel, herring).

• Plant-based: Add chia, flax, walnuts, or algae-based supplements.

• Consider a quality supplement with a good ratio of EPA/DHA.

Check your Vitamin D levels

• Read more about Vitamin D on my blog post here.

• Safe sunshine exposure is the best way, but many benefit from supplementation, especially in the darker months.

• You can check your vitamin D levels with a low-cost test.

Eat a variety of plant foods ( aiming for 30 different a week)

• This diversity benefits your gut health and plugs any hidden nutrient gaps (eg B vitamins) affecting mood and impulse control.

  
  

Implement individualised supplementation

• Do your research!!

• This is something I help my clients with so they don't waste money on poor-quality or irrelevant products.

Nutrition isn’t just about your waistline or long-term disease prevention. It’s about how you show up in the world.

Your patience.

Your resilience.

Your ability to regulate emotions under stress.

If salmon and supplements can calm aggression in prisons, imagine the ripple effects in your workplace, your relationships, and even your parenting with personalised nutrition support.

Reach out for a discovery call if you're ready to find out more about the myriad benefits of nutrition and nervous system support in your life!

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