Potassium and Depression: How Minerals Affect Mental Health
Depression has become one of the most significant global mental health challenges. Beyond social stress and unstable living conditions, research increasingly shows that our daily diet also plays a critical role. Among nutrients, minerals are essential for neurotransmission, hormone regulation, and immune function, directly influencing brain and mental health.
A recent study published in Nutrients, “Mineral Intake and Depression: A Cross-Sectional Comparative Study Based on National Health and Nutrition Examination Surveys in Korea and the United States”, analyzed data from KNHANES (Korea) and NHANES (United States). Over 20,000 adults were surveyed, with dietary intake measured through 24-hour recalls and depression assessed using the PHQ-9 questionnaire.
What Are Minerals?
Minerals are essential inorganic nutrients, one of the five major nutrient groups along with protein, fat, carbohydrates, and vitamins. Because the body cannot synthesize them, minerals must be obtained from food or water.
Functions of Key Minerals
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Structural role: Calcium and phosphorus build bones and teeth.
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Nerve and muscle function: Potassium, sodium, and magnesium transmit electrical signals and regulate contractions.
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Hormone and enzyme regulation: Zinc, selenium, and copper act as cofactors for metabolism and immunity.
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Blood and oxygen transport: Iron enables hemoglobin in red blood cells to carry oxygen.
Food Sources of Essential Minerals
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Calcium: milk, cheese, anchovies, tofu
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Potassium: bananas, potatoes, spinach, legumes
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Iron: beef, liver, spinach, lentils
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Zinc: oysters, pumpkin seeds, nuts, seafood
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Magnesium: nuts, dark chocolate, spinach
Consequences of Deficiency
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Calcium → osteoporosis, growth problems
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Iron → anemia, fatigue, poor concentration
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Potassium → cramps, fatigue, arrhythmia
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Zinc → lowered immunity, delayed wound healing
Depression and Mineral Intake Patterns
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Depression prevalence: 4.1% in Korea vs. 6.2% in the U.S.
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In both countries, depression was more common among women, low-income groups, single households, smokers, and those with chronic diseases.
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Importantly, people with depression consistently consumed lower amounts of almost all minerals compared to healthy individuals.
Potassium as a Protective Factor
The most striking result: higher potassium intake was strongly linked to lower depression risk in both Korea and the U.S. Potassium appears to be a “common protective marker” for mental health.
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In Korea: Sodium and potassium were significant.
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In the U.S.: Potassium and zinc showed strong associations; iron and phosphorus also contributed depending on subgroup characteristics.
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Magnesium and calcium showed no significant correlation in either country.
Potassium in Focus
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Definition: An essential macromineral and the most abundant cation inside cells (~98%).
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Functions:
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Maintains fluid and electrolyte balance with sodium
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Transmits nerve signals, regulates muscle contractions, and controls heart rhythm
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Lowers blood pressure by counteracting sodium
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Supports neurotransmitter activity (serotonin, dopamine), directly linked to mood regulation
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Deficiency Symptoms: Muscle weakness, cramps, fatigue, arrhythmia, poor concentration, unstable mood
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Food Sources: bananas, avocados, kiwis, potatoes, spinach, beans, salmon, milk, yogurt
Conclusion: Potassium-Rich Foods for a Healthier Mind
This study reinforces the idea that potassium intake supports mental well-being. Regularly eating potassium-rich foods—bananas, potatoes, tomatoes, nuts, leafy greens—may help reduce the risk of depression.
While no single nutrient can instantly cure depression, consistent dietary management and balanced nutrition form the foundation of both physical and mental health. If you frequently experience low mood or fatigue, it may be worthwhile to revisit your diet and add more potassium-rich foods. Zinc from seafood or iron from red meat may also provide additional support, depending on individual needs.
Mental health begins with what we eat. Start with potassium today.
Lee, H.; Kim, J.; et al. Mineral Intake and Depression: A Cross-Sectional Comparative Study Based on National Health and Nutrition Examination Surveys in Korea and the United States. Nutrients. 2025; 17(16):2593.
