Potassium-Rich Diet May Help Lower Depression Risk, New Study Suggests

Written by HealthBridge360 Editorial Team — Fact Checked by Jennifer Chesak, MSJ

Key Points

• Around 5% of adults worldwide live with depression, according to the World Health Organization (WHO).

• Healthy lifestyle choices, including a nutritious diet, exercise, and sleep, are known to reduce depression risk.

• A new study highlights the potential role of potassium, zinc, and other minerals in lowering depression risk.

Diet and Depression: The Mineral Connection

Depression remains a major global health challenge, affecting millions and often requiring medical treatments that may come with side effects. Researchers are increasingly exploring nutrition as a low-risk, accessible tool for prevention and support.

Dr. Minkook Son, MD, PhD, of Dong-A University in South Korea, explained to 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.”

In a new study published in Nutrients, Dr. Son and colleagues analyzed large-scale health data from more than 22,000 participants in both South Korea and the United States. Their findings suggest that higher intake of certain minerals — especially potassium — is linked to lower odds of depression.

The Seven Minerals Studied

The research focused on seven key minerals:

• Sodium

• Potassium

• Phosphorus

• Magnesium

• Iron

• Zinc

• Calcium

These minerals were chosen because they are consistently measured in national health surveys and play important roles in brain function, neurotransmission, and inflammation regulation, all of which affect mental health.

Potassium Stands Out

Across both Korean and U.S. populations, higher potassium intake consistently correlated with a lower risk of depression.

Dr. Son noted:

“Potassium emerged as a common protective factor against depression in both populations, despite differences in dietary habits. This consistent association suggests potassium intake may play a fundamental role in mental health.”

Other findings included:

• Sodium intake was linked with reduced depression risk in Korean participants.

• Zinc intake was associated with lower depression risk among U.S. participants.

These differences may reflect cultural diets — for example, Korean diets high in sodium-rich fermented dishes and U.S. diets richer in zinc from animal proteins.

Important Caveat

The researchers emphasized that this was a cross-sectional study, meaning it can only show associations, not cause and effect. Future studies will focus on long-term data and clinical trials to confirm whether boosting potassium or zinc directly reduces depression risk.

How to Boost Potassium Intake

To better understand the findings, HealthBridge360 spoke with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist.

She explained:

“Potassium balances cellular fluid levels, assists in muscle contraction, and transmits nerve signals in the brain. It also works alongside magnesium, selenium, and vitamins like D, C, and E to support the body’s complex systems.”

Richard also noted that potassium is underconsumed in the American diet, largely due to low intake of fruits and vegetables. The recommended daily intake ranges from 2,600–3,400 mg, depending on age, sex, and health conditions.

Sample Potassium-Rich Meal Plan

Here’s an example daily menu Richard suggested:

• Breakfast: Oatmeal with almonds, half a banana, plus calcium-fortified orange juice

• Snack: ½ cup dried apricots

• Lunch: Spinach salad with boiled eggs, walnuts, and kidney beans

• Afternoon Snack: 1 cup edamame

• Dinner: Salmon with sweet potato and sautéed beet greens

• Evening Snack: Plain Greek yogurt with fresh berries

Other Potassium-Rich Foods to Include

• Butternut squash

• Beans (lima, kidney, soy, white)

• Lentils

• Beet greens and Swiss chard

• Peaches and pumpkin

• Spinach

• Sweet and russet potatoes (with skin)

• Yams

Takeaway

While diet alone is not a cure for depression, this study adds to growing evidence that nutrient-rich foods, especially those high in potassium, can support both brain and body health.

As Richard summed it up:

“Potassium helps keep your heart happy and your brain healthy. Together, that’s a recipe for mood stabilization.”