A major study has revealed the minerals that can lower—or increase—your risk of developing mental health conditions like depression.

Previously, research has shown eating a balanced diet rich in essential minerals like potassium can make you less likely to be depressed.

Now, a fresh study recently published in the Journal of Affective Disorders, led by a team at Xi’an Jiaotong University in China have identified more minerals that can prevent it.

The scientists analysed the relationship between 12 minerals and six disorders by looking at data from nearly 200,000 individuals from the UK Biobank with no diagnosed mental illnesses at the beginning of the study.

They asked participants to fill out questionnaires on what they ate over 24 hours on multiple occassions to estimate their average daily mineral intake, and tracked their health records for mental health diagnoses over 13 years.

Analysis showed higher intake of iron, magnesium and selenium was associated with a lower risk of developing depression—of 12 per cent, 9.5 per cent and 12 per cent respectively.

However, in contrast, they found higher consumption of calcium was linked to an increased risk of depression by 10.4 per cent and anxiety by 15.4 per cent.

Their analysis also revealed manganese lowered risk of suicide by 33 per cent, and high zinc intake decreased risk of post-traumatic stress disorder by 57 per cent.

Interestingly, they found that the protective effects of iron, potassium, magnesium, zinc and selenium against depression were more significant in women than men. 

They also found the links between potassium, magnesium and copper intake and a lower risk of depression were stronger in participants aged 55 or younger.

But they also discovered that existing chronic illness may impact how dietary minerals impact mental health risk.

Their re-analysis which excluded people with existing chronic illness at the start, showed some of the initial findings were no longer statistically significant. 

This included the connections calcium and depression, as well as several minerals and anxiety, which became weaker. 

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.’

However, the researchers added that further research is needed to confirm their findings because of the study’s limitations including the participants being predominantly white and healthier than the general population.