- About 5% of the world’s adult population lives with depression.
- Past research shows that people can help lower their risk for depression by following healthy lifestyle guidelines, such as eating a nutritious diet.
- A new study has identified specific minerals — including potassium and zinc — that may also help in reducing a person’s depression risk.
According to the World Health Organization (WHO), about
Past research shows that people can help lower their risk for depression by following healthy lifestyle guidelines, such as getting enough
Certain foods have also been linked to decreased depression risk, such as fatty fish, leafy greens, berries, and foods rich in probiotics like yogurt and sauerkraut.
“Mental health disorders, including depression, impose a major global burden, and current treatments — such as pharmacotherapy — often have limitations and side effects,” Minkook Son, MD, PhD, assistant professor in the Department of Physiology in the College of Medicine at Dong-A University in the Republic of Korea, told Medical News Today
“Diet is a modifiable factor that can be targeted for prevention and adjunctive treatment. Understanding how specific dietary components influence mental health could provide low-risk, widely accessible strategies to reduce disease burden and improve overall well-being,” explained Son.
He is the corresponding author of a new study recently published in the journal Nutrients that has identified specific minerals — including potassium and zinc — that may also help in reducing a person’s depression risk.
For this study, researchers conducted a cross-sectional analysis using health data from the National Health and Nutrition Examination Survey in Korea (KNHANES) and the
Scientists focused specifically on seven minerals — sodium, potassium, phosphorus, magnesium, iron, zinc, and calcium — to examine their impact on depression risk.
“These seven minerals are consistently measured in both the KNHANES and the NHANES, enabling a standardized cross-national analysis,” Son explained. “They are also biologically relevant to brain function, neurotransmission, and neuroinflammation, processes implicated in the pathophysiology of depression.”
Upon analysis, researchers found that both participants from South Korea and the U.S. who had higher levels of potassium had the lowest risk for depression.
“Potassium emerged as a common protective factor against depression in both populations, despite differences in dietary habits,” Son said.
“This consistent association suggests potassium intake may play a fundamental role in mental health, supporting public health strategies to encourage potassium-rich diets as part of depression prevention efforts.”
– Minkook Son, MD, PhD
In addition to potassium, when examining just Korean participants, researchers discovered that higher sodium levels were correlated to a reduced depression risk. Among U.S. participants, higher levels of zinc was another mineral linked to lower odds of developing depression.
“Cultural dietary patterns, primary food sources of each mineral, and differences in bioavailability likely contribute to these discrepancies,” Son explained. “For instance, in Korea, sodium intake is high due to fermented and broth-based dishes, potentially interacting with other nutrients to influence mood.”
“In the U.S., zinc intake from animal protein sources may play a more prominent role in neurochemical pathways relevant to depression,” he continued. “These variations underscore the importance of considering population-specific nutritional contexts when evaluating mental health risk factors.”
“Because our study is cross-sectional, it cannot establish causality,” Son added. “Future work will include longitudinal cohort studies and intervention trials to clarify causal relationships, as well as mechanistic research to understand how mineral intake influences depression risk at the biological level.”
MNT had the opportunity to speak with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, about this study, in which she was not involved.
Richard commented she was not surprised by the results. “Potassium balances cellular fluid levels, assists in muscle contraction, and transmits nerve signals in the brain,” she told us.
“Minerals such as potassium, magnesium, and selenium work with vitamins like D, C, and E to support functions throughout the body, as well as numerous enzymatic reactions, and act as electrolytes to support fluid balance. We thrive when we have sufficient levels of all these working together in the highly complex factory of the human body,” Richard detailed.
The dietitian also pointed out that potassium is often
“Recommendations range from 2,600–3,400 mg [milligrams] or more a day, depending on gender, Health conditions, activity level, and hydration. Keep in mind it is not about one nutrient, but a combination of how they all work together to support physical and mental Health. If a variety of potassium and nutrient-rich foods are incorporated throughout the day it can be fairly simple to meet daily recommended needs.”
– Monique Richard, MS, RDN, LDN
Richard gave this example as a high potassium daily menu:
- breakfast: oatmeal with almonds and half a banana, as well as 4 ounces calcium-fortified orange juice
- snack: 1/2 cup dried apricots
- lunch: spinach salad, boiled eggs, walnuts, and kidney beans
- afternoon snack: 1 cup edamame
- dinner: 4 ounces of salmon with sweet potato and sauteed beet greens
- evening snack: plain Greek yogurt and fresh berries.
Richard also suggested focusing on what fruits and vegetables are currently in season and trying to incorporate varied produce and items throughout the day of these additional foods naturally rich in potassium:
- butternut squash
- beans (lima, white, kidney, soybeans)
- beet greens
- lentils
- peaches
- pumpkin
- spinach
- sweet and russet potatoes, with skin
- Swiss chard
- yams.
Even though diet is not the only important factor when it comes to mental health, the recent study adds to the evidence that opting for healthy foods can help regulate mood.
“Across continents and age groups, mineral depleted diets raise red flags for depression — and a bevy of other health concerns — so hydrating and mineral-rich foods aren’t just healthy, they might be healing,” said Richard.
Accoeding to her: “Potassium helps keep your heart happy and brain healthy. Together, that’s a recipe for mood stabilization.”
