The Underrated Nutrients Your Brain Needs For A Better Mood
If you’ve ever felt your mood dip and wondered whether food could make a difference, the answer might be yes. New research1 suggests that what’s on your plate may play a bigger role in your mental health than you think—not just in terms of energy or longevity, but also for mood resilience.
Depression is one of the leading causes of disability worldwide, affecting millions of people each year. While treatment options like therapy and medication are essential, researchers are increasingly looking at nutrition as another powerful tool.
A new study analyzing tens of thousands of adults found that certain minerals—specifically potassium, iron, and zinc—were consistently linked to a lower risk of depression.
Here’s what the research uncovered and how you can apply it to your daily routine.
The mineral-mood connection
The study pulled data from two large-scale national health surveys in Korea and the United States, examining dietary patterns and depression rates among adults. Researchers looked at the intake of seven minerals: sodium, potassium, phosphorus, magnesium, iron, zinc, and calcium.
To measure depression, participants completed a validated questionnaire widely used in mental health research (the PHQ-9). When researchers compared the data, they noticed a striking pattern: people who consumed higher amounts of certain minerals were less likely to experience depression.
While findings varied slightly between populations, three minerals stood out across the board: potassium, iron, and zinc. These nutrients were consistently associated with better mood outcomes, even after adjusting for other lifestyle and demographic factors.
The key players: Potassium, iron & zinc
So what makes these minerals so powerful for brain health?
Potassium
Potassium helps regulate electrical activity in the brain and supports neurotransmitter balance. Low intake can disrupt these processes, making the brain more vulnerable to mood disorders. Fruits, vegetables, beans, and dairy products are all rich in potassium, which may explain why diets emphasizing these foods are linked with better mental well-being.
Iron
Iron isn’t just about energy; it’s essential for carrying oxygen to the brain and supporting neurotransmitter function. Low iron has been tied to fatigue, brain fog, and mood changes. Sources like lean red meat, lentils, spinach, or a high-quality multivitamin can help maintain optimal levels.
Zinc
Zinc plays a crucial role in neuroplasticity (your brain’s ability to adapt and form new connections). Deficiency has been linked to lower hippocampal volume and a higher risk of depression. Good sources include oysters, pumpkin seeds, nuts, and legumes.
Together, these minerals help regulate brain activity, reduce inflammation, and support long-term resilience, key factors not only for mood but also for cognitive longevity.
Up the minerals
The takeaway isn’t that minerals are a replacement for treatment, but that nutrition can be a meaningful part of the mental health equation. Think of mineral-rich foods as one more layer of support for brain health, alongside sleep, exercise, social connection, and professional care when needed.
Here are a few practical ways to work more of these mood-supporting nutrients into your daily life:
- Fill half your plate with plants: Vegetables, beans, and leafy greens provide potassium, iron, and zinc in one package.
- Mix plant and animal sources: While plant foods are important, certain minerals (like iron and zinc) are more bioavailable in animal sources like seafood, poultry, and lean meats.
- Snack smart: Nuts, seeds, and legumes are easy ways to add steady doses of zinc and iron to your routine.
- Check your levels: If you suspect a deficiency, a simple blood test can help guide whether you need targeted support.
The takeaway
Nutrients don’t just fuel our bodies; they shape how we think, feel, and function. Potassium, iron, and zinc may be small minerals, but their impact on mood and mental health is anything but minor.