Eating well may help prevent and treat depression, according to growing evidence from studies on diet and mental health.
Key facts:
- Following an overall healthy diet high in fruits, vegetables, whole grains, fish, and olive oil is associated with a lower risk of depression.
- A “Western” diet high in processed foods, fried foods, sugary foods, refined grains, and beer is associated with a higher depression risk.
- Certain nutrients like antioxidants, omega-3 fatty acids, folate, and magnesium may have mood-boosting properties.
- People who eat a Mediterranean-style diet tend to have lower rates of depression.
Source: Cureus 2022
Diet & Depression: Specific Dietary Patterns
Research increasingly shows that the foods we eat can impact both our physical health and mental well-being, including our risk for common conditions like heart disease, diabetes, and depression.
While specific nutrients show promise in benefiting brain health, overall dietary patterns also appear important for mental health.
Several major studies have found associations between dietary patterns and depression risk in adults.
The two eating patterns most researched are the “Western” diet and the Mediterranean diet.
The typical Western diet contains high amounts of processed and fried foods, refined carbohydrates, sugary foods and beverages, and beer.
It’s low in fruits, vegetables, seafood, and whole grains. Studies link this unhealthful Western-style diet to a higher risk of depression and anxiety disorders.
In contrast, the Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, nuts, healthy fats like olive oil, and seafood. Moderate alcohol intake, primarily in the form of red wine, is optional.
The Mediterranean diet limits sweets, refined carbs, and red or processed meats.
Research consistently connects this plant-focused eating pattern to a lower depression risk.
For example, in a study of over 11,000 middle-aged Australian women, those who most closely followed a traditional Mediterranean-style diet were 30% less likely to develop depression over a 12-year period, compared to women who ate a more Western diet high in sweets and fried and processed foods.
Similarly, a meta-analysis of 41 studies found that higher adherence to a Mediterranean diet was associated with a 33% lower risk of developing depression.
Studies have found benefits against both depressive symptoms and clinically diagnosed depression.
Researchers are still trying to understand the mechanisms behind the diet-depression link.
However, it’s hypothesized that a predominantly plant-based eating pattern like the Mediterranean diet reduces inflammation and provides important brain-supporting nutrients that can enhance mental resiliency.
Individual Nutrients & Depression Risk
While overall diet quality appears most important for mental health, studies suggest certain specific nutrients may also impact depression risk, symptoms, and treatment response.
Nutrients that show particular promise include:
- Omega-3 fatty acids: Found primarily in fatty fish like salmon, omega-3 fats support brain health and may have natural mood-boosting properties. Observational studies link higher omega-3 intake and blood levels to a lower depression risk. Small intervention trials found omega-3 supplements can reduce symptoms of major depressive disorder.
- Folate: Folate, a B vitamin abundant in leafy greens, citrus fruits, beans and lentils, is critical for proper brain functioning. Low folate levels have been linked to a higher depression risk in some studies. Folate supplements taken with antidepressants may enhance the medication’s effects.
- Antioxidants: Antioxidants like vitamin C, vitamin E, and selenium counter oxidative stress that can damage brain cells. Studies link low antioxidant status to increased depression risk. Antioxidant supplements may potentially reduce depression symptoms, although more research is needed.
- Magnesium: Found in whole grains, nuts, and green leafy vegetables, magnesium supports nerve functioning. Low magnesium levels are associated with a higher depression risk. Magnesium supplements taken with antidepressants appear to boost treatment response.
- Probiotics: Emerging research suggests gut health may influence mental health. Probiotics help maintain healthy gut bacteria. A few small studies found probiotic supplements reduced depression symptoms, likely via interaction with gut-brain pathways. This is an exciting area for future research.
While focusing on overall balanced nutrition, increasing intake of foods rich in compounds like omega-3 fats, B vitamins, antioxidants, and magnesium may offer added mood-lifting benefits.
Diet & Depression in Special Groups
Most diet-depression research focuses on adults.
However, some studies also analyzed associations between nutrition and mental health in teens and older populations.
Among adolescents, systematic reviews found that unhealthy diets high in processed foods, refined carbs, and sugary drinks are associated with a higher risk for mental health issues like anxiety and depression.
In contrast, diets rich in fruits, vegetables, fish, and whole grains correlated with better mental health in teens.
In the elderly, malnutrition is common and linked to higher depression rates.
A study in rural Iran found over 60% of depressed older adults were malnourished.
Assessing nutrition should be part of managing geriatric depression.
Supporting adequate nutrient intake may help reduce symptoms.
The Mediterranean diet again emerged favorably in research on older adults.
In a study of over 2,000 elderly Spaniards, those who ate a Mediterranean-style diet had a lower risk of developing depression over approximately 4 years of follow-up.
These results suggest healthy eating patterns should continue throughout life for optimal mental health.
Can Diet Improve Depression Treatment Outcomes?
Research indicates that diet quality not only affects the development of depression, but also impacts symptom severity and treatment outcomes in diagnosed patients.
In a controlled trial of 67 adults with major depression, one group received social support while the other group received support plus took omega-3 supplements.
After 12 weeks, 68% of the omega-3 group achieved remission from depression symptoms compared to only 22% of the support-only group.
Other small intervention trials also found omega-3 supplements boosted response to antidepressants.
Another study examined outcomes for depressed patients treated with citalopram, a common SSRI antidepressant medication.
The group that also took daily magnesium supplements for 8 weeks showed significantly greater improvement in symptom severity compared to the control group receiving citalopram only.
These studies suggest healthy diet and targeted nutrient intake may help lessen depression, either on their own or as an adjunct to pharmaceutical treatment.
More research is needed, but results so far indicate dietary improvement could benefit patients struggling to manage this disabling mental health disorder.
Diet Change Strategies for Better Mental Health
Want to overhaul your eating habits and improve your mood?
Here are some evidence-based tips:
- Gradually shift to a Mediterranean-style eating pattern. Load up on fruits, veggies, whole grains, beans, lentils, nuts, seeds, and olive oil. Limit sweets, refined grains, fried foods, and red or processed meats. Enjoy fish 2-3 times per week.
- Cook more meals at home so you can control ingredients. Limit fast food and takeout.
- Choose minimally processed foods as close to their natural state as possible.
- Reduce added sugar and sweetened beverages like soda.
- Eat more antioxidant-rich produce like berries, leafy greens, citrus fruits, and vegetables.
- Include good omega-3 sources like salmon, sardines, walnuts, and flaxseed.
- If using supplements, look for high-quality omega-3, vitamin B complex, magnesium, or probiotic products. Follow dosage on labels.
- Keep a food journal to increase awareness of diet’s impact on mood and energy levels.
- Support overall wellness with exercise, stress management, and good sleep habits.
While research continues to uncover how diet influences depression risk and treatment, current evidence overwhelmingly suggests nutrition plays a role in mental health.
Eating a brain-nourishing diet may be one of the most effective preventive health measures and therapeutic lifestyle changes for optimal mood and mental well-being.
References
- Study: Association between dietary habits and depression: a systematic review
- Authors: Ramaneshwar Selvaraj et al. (2022)
