A large-scale study conducted by Chinese researchers has uncovered an unexpected link between the consumption of certain minerals and the risk of developing depression and anxiety. It turns out that some minerals protect our brains, while others may increase vulnerability to mental disorders, according to the publication PsyPost.
Thirteen Years of Observation
A team of researchers from Xi’an Jiaotong University in China conducted an ambitious study published in the Journal of Affective Disorders. The scientists analyzed data from nearly 200,000 participants in the UK Biobank—a vast medical database containing information on over half a million people.
At the start of the study, all participants had no diagnosed mental disorders, and their eating habits were assessed through detailed questionnaires about what they had consumed over the previous 24 hours. This allowed the researchers to accurately calculate the average daily intake of 12 essential minerals, including , iron, magnesium, zinc, and selenium.
Over the course of 13 years, the researchers tracked the medical records of the participants, identifying new diagnoses of depression, anxiety, schizophrenia, bipolar disorder, post-traumatic stress disorder, or instances of suicide. The results were both ambiguous and fascinating.
Iron, Magnesium, and Selenium: A Shield for Mental Health
The study found that higher consumption of iron, magnesium, and selenium was associated with a lower risk of developing depression. Specifically, individuals with the highest iron intake had about a 12% lower risk of depression compared to those who consumed the least.
Why are these minerals so important? Iron is essential for the production of neurotransmitters—chemical messengers that regulate our mood. helps modulate the activity of the nervous system and is involved in hundreds of enzymatic reactions in the brain. Selenium acts as an antioxidant, protecting brain cells from oxidative stress.
Additionally, increased manganese intake was associated with a reduced risk of suicide, while higher zinc consumption proved to be a protective factor against post-traumatic stress disorder.
The Surprising Role of Calcium
The most paradoxical finding was the role of calcium. Unlike other minerals, higher calcium intake was linked to an increased risk of both and anxiety: individuals with the highest calcium consumption had about a 10% higher risk of depression and a 15% higher risk of anxiety.
This doesn’t mean that calcium is harmful—it remains critically important for bone, heart, and muscle health. However, the results indicate the need for balance. Excessive intake of one mineral can interfere with the absorption of others, and calcium may compete with magnesium for receptors in the nervous system.
Gender and Age Matter
The analysis revealed interesting differences among various groups of people. The protective role of iron, potassium, magnesium, zinc, and selenium against depression was more pronounced in women than in men. This may be attributed to differences in hormonal processes and the body’s needs.
It was also found that the relationship between lower depression risk due to elements like potassium, magnesium, and copper was more pronounced in individuals under 55 compared to older participants. This underscores that demographic factors influence how nutrition relates to mental health.
Minerals for Our Diet
The researchers emphasize that their study revealed only associations, not causal relationships. This means we cannot claim that the consumption of a specific mineral directly causes or prevents mental disorders. Other lifestyle factors may be at play.
Nevertheless, the conclusion is clear: a balanced diet with adequate intake of a wide range of essential minerals can be an important component of supporting psychological well-being. Instead of focusing on one “miracle” mineral, it’s better to aim for variety in our diets—eating leafy greens (magnesium), meat and (iron), nuts and seeds (selenium, zinc), and not overdoing it with dairy products.
Recommended Daily Intake of Minerals by Dietitians:
Magnesium
- 300 mg for men and 270 mg for women aged 19 to 64
- Found in dark green leafy vegetables like , as well as nuts and whole grain bread.
Manganese
- 2.1-2.3 mg for men, 1.6-1.8 mg for women
- Found in , nuts, whole grains, , and green vegetables like peas.
Calcium
- 700 mg per day for men and women aged 19 to 64.
- Found in milk, cheese, and other dairy products, as well as in green leafy vegetables.
Selenium
- 75 mcg for men and 60 mcg for women aged 19 to 64.
- Found in fish and seafood, as well as in Brazil nuts.
Iron
- 8.7 mg for men aged 19 and older, 14.8 mg for women aged 19 to 49, and 8.7 mg for women aged 50 and older.
- Found in liver, red meat, beans, , and dried fruits like . However, experts caution that red meat consumption should be limited, as it is associated with an increased risk of bowel cancer.
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