Eating disorders such as anorexia, bulimia, and binge eating disorder can have a profound impact on both mental and physical health. These conditions often result in severe nutrient deficiencies, as restrictive eating, purging, or erratic eating habits deprive the body of essential vitamins and minerals. Over time, these deficiencies affect energy levels, cognitive function, bone density, and heart health.
Proper nutrition for eating disorders is essential to restore the body and support mental health. Recovery isn’t just about eating more food — it’s about replenishing the body with the right nutrients that have been depleted during the disorder. Essential vitamins, minerals, and macronutrients help repair tissues, strengthen bones, restore energy, and support mood regulation. For this reason, working with a dietitian or nutrition specialist is crucial for developing a personalized nutrition plan that addresses individual needs during recovery.
7 Key Nutrients for Recovery from Eating Disorders
1. Protein: For Muscle Repair and Energy
Protein is one of the most critical nutrients for those recovering from an eating disorder. During periods of malnutrition or extreme calorie restriction, the body begins to break down muscle tissue for energy. This loss of lean muscle mass can lead to weakness, fatigue, and reduced metabolic function.
Replenishing protein in the diet supports muscle repair, promotes tissue healing, and stabilizes energy levels. Protein is also essential for the production of enzymes, hormones, and neurotransmitters, all of which play a role in mental health and emotional well-being.
Sources of protein for recovery:
- Lean meats like chicken, turkey, and beef
- Plant-based options like lentils, chickpeas, black beans, and tofu
- Dairy products like Greek yogurt, cottage cheese, and milk
- Protein-rich snacks like nuts, seeds, and protein shakes
Consistent intake of high-quality protein ensures the body can repair itself and regain strength during the recovery process.
2. Omega-3 Fatty Acids: For Brain Health
Omega-3 fatty acids are vital for brain health, cognitive function, and emotional well-being. These healthy fats reduce inflammation, support neural communication, and play a role in the production of mood-regulating neurotransmitters like serotonin. Many people recovering from eating disorders experience mood swings, anxiety, or depression, which can be alleviated by omega-3 intake.
Since the body cannot produce omega-3s on its own, it must be obtained through food or supplements. Low levels of omega-3s have been linked to an increased risk of depression and anxiety — two mental health challenges often seen in people with eating disorders.
Sources of omega-3s for recovery:
- Fatty fish like salmon, mackerel, and sardines
- Plant-based sources like chia seeds, flaxseeds, and walnuts
- Omega-3 fortified foods such as eggs and certain plant-based milk
Including omega-3s in a recovery diet supports both physical and mental recovery, reducing inflammation and improving emotional balance.
3. Calcium and Vitamin D: For Bone Health
Bone health is a significant concern for people recovering from eating disorders, especially those with anorexia nervosa. Prolonged nutrient deficiencies, particularly in calcium and vitamin D, weaken bones and increase the risk of osteopenia (low bone density) or osteoporosis (brittle bones). Restoring bone health is a long-term process that requires consistent intake of these two essential nutrients.
Calcium is critical for bone strength, while vitamin D enhances calcium absorption in the body. Without sufficient vitamin D, the body struggles to absorb calcium from food, even if calcium intake is adequate.
Sources of calcium and vitamin D for recovery:
- Dairy products like milk, cheese, and yogurt (for calcium)
- Leafy greens like kale, collard greens, and broccoli (for calcium)
- Fatty fish, fortified plant-based milk, and sun exposure (for vitamin D)
Supplementation is sometimes necessary if food intake alone cannot meet calcium and vitamin D needs, especially for individuals at high risk of bone density loss.
4. B Vitamins: For Energy and Nervous System Health
B vitamins play an essential role in energy production, brain function, and nervous system health. People recovering from eating disorders often experience extreme fatigue, irritability, and “brain fog” due to B-vitamin deficiencies.
Certain B vitamins, like B6, B9 (folate), and B12, are critical for the production of neurotransmitters like serotonin, which regulates mood. Deficiencies in these vitamins can worsen symptoms of anxiety and depression, which are common in eating disorder recovery.
Sources of B vitamins for recovery:
- Whole grains like oats, quinoa, and brown rice (for B1, B2, and B3)
- Leafy greens like spinach and kale (for folate/B9)
- Animal products like eggs, meat, and dairy (for B12)
- Nutritional yeast (for vegans and vegetarians, as it contains B12)
Ensuring adequate B-vitamin intake supports energy levels, stabilizes mood, and promotes mental clarity.
5. Iron: For Anemia and Energy Levels
Iron deficiency is common among people with eating disorders, especially those who experience heavy periods, follow restrictive diets, or engage in purging behaviors. Without enough iron, the body can’t produce sufficient hemoglobin, leading to anemia, which causes extreme fatigue, weakness, and shortness of breath.
Iron is essential for oxygen transport in the blood, which is why iron-deficiency anemia often leaves people feeling tired and lethargic. Recovery from an eating disorder requires a consistent intake of iron-rich foods to rebuild the body’s iron stores.
Sources of iron for recovery:
- Red meat, poultry, and fish (heme iron, which is more easily absorbed)
- Plant-based sources like lentils, spinach, and fortified cereals (non-heme iron, best absorbed with vitamin C)
Pairing plant-based iron sources with vitamin C (like oranges or bell peppers) enhances absorption, making it easier to meet daily needs.
6. Magnesium: For Stress and Sleep
Recovery from an eating disorder is physically and emotionally taxing, and magnesium can support the body’s stress response and promote better sleep. Magnesium activates the parasympathetic nervous system, which helps the body relax. It also regulates cortisol, the “stress hormone,” and supports the production of melatonin, which promotes sleep.
Sources of magnesium for recovery:
- Leafy greens like spinach, Swiss chard, and kale
- Nuts and seeds like almonds, cashews, and pumpkin seeds
- Whole grains like quinoa, oats, and brown rice
A diet rich in magnesium can reduce anxiety, promote relaxation, and improve sleep quality — all of which are crucial for mental health during eating disorder recovery.
7. Fiber: For Digestive Health
Many people with eating disorders experience digestive issues, especially if purging, fasting, or binge eating were part of their past behaviors. Restoring gut health is essential for recovery, and fiber plays a key role in regulating digestion and supporting the gut microbiome.
Fiber encourages regular bowel movements, prevents constipation, and promotes a healthy gut environment. Since a healthy gut is linked to better mental health (via the gut-brain axis), fiber also indirectly supports emotional well-being.
Sources of fiber for recovery:
- Fruits like apples, bananas, and berries
- Vegetables like carrots, sweet potatoes, and broccoli
- Whole grains like oats, quinoa, and brown rice
- Legumes like lentils, chickpeas, and black beans
Including fiber-rich foods in daily meals supports both physical and mental recovery from eating disorders.
How to Ensure Proper Nutrition for Eating Disorder Recovery
Achieving proper nutrition for eating disorders requires a comprehensive approach. Each person’s needs are different, but the seven essential nutrients listed above play a critical role in physical and mental recovery. Working with a dietitian or healthcare provider ensures that nutrient deficiencies are identified and corrected.
Key steps for ensuring optimal nutrition include:
- Personalized meal planning: A dietitian can create a customized plan based on the individual’s unique nutritional needs.
- Gradual reintroduction of nutrients: Sudden dietary changes may be overwhelming, so reintroducing key nutrients gradually can ease the process.
- Emotional support: Nutritional recovery is both a mental and physical journey, so access to counseling and mental health support is essential.
Final Thoughts on Nutritional Recovery from Eating Disorders
Recovery from an eating disorder requires more than just eating food — it requires replenishing the essential nutrients that support mental and physical well-being. Addressing deficiencies in protein, omega-3s, B vitamins, and minerals like iron, calcium, and magnesium is vital for healing.
If you or a loved one is navigating eating disorder recovery, consider working with a nutrition professional. Proper nutrition for eating disorders is essential for a safe, effective recovery, and it plays a crucial role in mental and emotional health.