Mineral Deficiencies Drive Depression Risk and Diet Changes That Could Balance Your Mood
Researchers from Xi’an Jiaotong University in China led a major study that identifies minerals that can lower or raise the risk of mental health conditions such as depression. Published in the Journal of Affective Disorders, the study expands on evidence that a balanced, mineral-rich diet may influence mood. The researchers analyzed the relationship between 12 minerals and six mental health disorders by examining data from nearly 200,000 UK Biobank participants who had no diagnosed mental illnesses at baseline. Participants completed 24-hour dietary recalls on multiple occasions to estimate average daily mineral intake, and researchers tracked mental health diagnoses over 13 years.
In This Article:
Iron, Magnesium and Selenium Linked to Lower Depression Risk
Higher intake of iron, magnesium and selenium was associated with a lower risk of developing depression—12%, 9.5% and 12% respectively. Interestingly, the protective effects of iron, potassium, magnesium, zinc and selenium against depression were more significant in women than in men. The protective links between potassium, magnesium and copper intake and a lower risk of depression were stronger in participants aged 55 or younger. These findings suggest that sex and age may modify the impact of minerals on mood.
Calcium Intake Linked to Higher Depression and Anxiety Risk
Higher consumption of calcium was linked to an increased risk of depression by 10.4% and anxiety by 15.4%. On their findings, writing in the journal, they said: 'High intakes of iron, selenium and manganese may reduce common mental disorders risk, while high calcium intake may increase depression and anxiety risk, highlighting the need for balance.' 'Ensuring adequate intakes at RNI [reference nutrient intake] levels for magnesium, potassium, zinc, copper, and manganese may provide a pragmatic approach to mitigating mood disorder risk.' The researchers noted that the re-analysis might change these results when excluding people with existing chronic illness.
Manganese May Cut Suicide Risk and Zinc May Protect Against PTSD
Their analysis showed manganese lowered the risk of suicide by 33%, and high zinc intake decreased the risk of post-traumatic stress disorder by 57%. These results add to the growing evidence that minerals play complex roles in mental health, while reminding us to interpret findings with caution because of study limitations.
Study Limitations and the Call for More Research
However, the researchers note that the re-analysis excluding people with existing chronic illness at the start showed some initial associations were no longer statistically significant, including the calcium–depression link and several minerals–anxiety links. The authors said: "Further research is needed to confirm these findings due to study limitations, including the participants being predominantly white and healthier than the general population."
NHS Guidance on Mineral Intakes by Age and Gender
The NHS recommends different amounts of the essential minerals depending on factors like the individual’s age and gender. This underscores the importance of balanced mineral intake as part of overall mood health.
