Experts have identified several mineral deficiencies linked to an increased risk of depression, based on studies analyzing large populations. These deficiencies can disrupt neurotransmitter function, inflammation regulation, and overall brain health, potentially exacerbating mood disorders. Key Mineral Deficiencies and Their Links to Depression

• Iron: Deficiency is associated with a higher risk of depression, with higher dietary intake linked to a 12% lower risk, particularly in women. dailymail.co.uk Low iron can impair oxygen transport and energy production in the brain, contributing to fatigue and mood issues. baptisthealth.com In some populations, like in the US, borderline inverse associations have been observed, meaning adequate intake may reduce risk.
• Magnesium: Low intake correlates with elevated depressive symptoms, with higher consumption associated with a 9.5% lower risk of depression, especially in those aged 55 or younger. dailymail.co.uk Magnesium supports neuronal function and stress response; deficiencies may worsen anxiety and mood instability, as seen in cross-sectional studies of thousands of adults.
• Zinc: Deficiencies contribute to anxiety and depression by affecting mood regulation and cognitive performance. baptisthealth.com Higher intake is inversely associated with depression risk in some groups, such as US adults, and offers protective effects, particularly in women. mdpi.com +1 Zinc plays a role in brain function and antioxidant defense.
• Selenium: Low levels are tied to increased depression risk, with higher intake linked to a 12% reduction, more notably in women. dailymail.co.uk It supports serotonin synthesis and has anti-inflammatory effects; meta-analyses show antioxidant supplementation including selenium improves symptoms.
• Potassium: Inadequate intake is consistently associated with higher depression odds across populations in Korea and the US, with higher consumption showing protective effects, especially varying by age and sex. mdpi.com It aids in nerve signaling and may help stabilize mood.
• Other Minerals: Copper and manganese have shown associations with lower depression or related risks (e.g., manganese reduces suicide risk by 33%), though evidence is less robust. dailymail.co.uk Conversely, high calcium intake (not deficiency) may increase depression risk by 10.4%, suggesting the need for balance rather than excess.

These links are drawn from observational data like the UK Biobank (nearly 200,000 participants over 13 years), NHANES, and KNHANES, but causality isn’t fully established—factors like age, sex, obesity, and overall health influence outcomes. Further research is recommended.Dietary Changes to Help Balance MoodTo address these deficiencies, focus on a nutrient-dense, balanced diet incorporating whole foods. Aim for reference nutrient intakes (RNI) as per health guidelines (e.g., NHS standards), and consult a doctor before supplements, especially if you have conditions affecting absorption. Here are targeted changes:

Mineral	Recommended Daily Intake (Adults 19-64)	Dietary Sources and Changes
Iron	Men: 8.7mg; Women 19-49: 14.8mg, 50+: 8.7mg	Increase red meat (in moderation), liver, beans, nuts, fortified cereals, soybean flour, dried fruits like apricots, poultry, grains, dark leafy greens, and seafood. Pair with vitamin C-rich foods (e.g., citrus) for better absorption; avoid excess tea/coffee which inhibit it. dailymail.co.uk +2
Magnesium	Men: 300mg; Women: 270mg	Add dark leafy greens (e.g., spinach), nuts, whole grains like wholemeal bread, seeds, and legumes. A varied diet with greens and grains can meet needs without supplements. dailymail.co.uk +1
Zinc	Not specified in sources, but adequate from diet	Incorporate meat, poultry, seafood, grains, nuts, seeds, and dairy. Animal proteins enhance absorption; plant-based eaters may need more due to inhibitors like phytates. baptisthealth.com +2
Selenium	Men: 75μg; Women: 60μg	Eat Brazil nuts (1-2 daily), salmon or other fish, meat, and eggs. One Brazil nut or 1-1.5 salmon fillets can meet daily needs. dailymail.co.uk +1
Potassium	Not quantified, but from balanced diet	Boost fruits (e.g., bananas), vegetables, dairy, meat, soups, and stews. Aim for colorful produce and whole foods to hit ~2.6g/day. mdpi.com +1

Overall, shift to a rainbow of fruits, vegetables, whole grains, lean proteins, and nuts/herbs for broad micronutrient coverage.

This approach may reduce depression risk by 9-12% for key minerals, per studies, while supporting mental wellness without over-relying on processed foods. If symptoms persist, seek professional evaluation for potential blood tests or tailored advice.