How Essential Minerals Can Transform Your Mental Health

by Emma Dasco

The Connection Between Minerals and Mental Health

In my late teens and early 20s, I experienced waves of anxiety and depression that seemed impossible to control. I had to go on with my life. I tried different anti-anxiety medications, but they never felt like a true solution. They served their purpose for a time, but I found myself craving something deeper—-something that addressed the root cause of my mental health struggles. This process is highly individualized, and one size certainly does not fit all.  However, I feel compelled to share my experience for those who may be on a similar path.

Through making several holistic lifestyle changes, including transitioning away from a vegan and vegetarian diet, I've noticed significant improvements. By reintroducing nutrient-dense foods and focusing on minerals, I’ve not only enhanced my physical health and reduced inflammation, but I’ve also reached a point where I no longer need anti-anxiety medication.  This shift led me down a fascinating path of research into the connection between minerals and mental health—a journey that has been both enlightening and deeply empowering.

Magnesium and Mental Health

I recently saw a study about the correlation between magnesium and depression. It's estimated that around 50-75% of people in the United States are magnesium deficient. This study investigated the effects of magnesium supplementation on people with mild to moderate depression. Over six weeks, participants who took magnesium supplements experienced a significant improvement in their depression symptoms compared to those who did not. The study suggested that magnesium supplementation could be a safe and effective treatment option for mild to moderate depression, with improvements seen in as little as two weeks. 

Soil depletion of magnesium is a significant issue that impacts the nutritional content of the food we eat, which is why supplementation is often necessary. This depletion occurs due to several factors including over-farming, monocropping, and extensive use of chemical fertilizers. Research shows that women are particularly vulnerable to falling short on crucial vitamins and minerals due to age, hormonal changes, and other factors, including deficiencies in vitamin D, iron, vitamin B12, and calcium.

Whether or not you fall into one of these categories, minerals are essential for everyone, yet their significance is often overlooked. Minerals are essential for achieving optimal health, and neglecting them may have consequences on our physical and mental well-being. From iron to potassium, calcium to zinc, and magnesium, understanding these essential minerals is crucial for maintaining vitality throughout all stages of life.

Minerals and Mental Health

The link between minerals and mental health is both profound and often underestimated, infinite possibilities, and potential clues to how we might approach our own journey to restoring or revitalizing our emotional and physical health. The very nutrients you might be missing could be the key to unlocking a clearer mind, stable mood, and overall sense of well-being. It’s fascinating to consider how deficiencies in certain minerals can impact our mood, cognition, and overall mental well-being. Here are a few key connections that might surprise you:

• Iron deficiency has been associated with cognitive impairment and increased risk of depression (The Journal of Nutrition).

• Low levels of potassium may lead to fatigue, irritability, and mood swings (Hawai‘i Medical Journal).

• Calcium deficiency has been linked to anxiety, depression, and sleep disturbances (Neuropharmacology).

• Zinc deficiency has been implicated in mood disorders, including depression and anxiety (European Journal of Clinical Nutrition).

• Magnesium deficiency is associated with symptoms such as anxiety, depression, and insomnia (Nutr J.).

The Good News

The good news? Even more intriguing is the research suggesting that directly addressing mineral deficiencies can lead to positive mental health outcomes. For instance, studies have found that optimizing selenium levels can play a significant role in mood regulation, potentially reducing the risk of depressive symptoms.  Addressing mineral deficiencies can often be achieved through simple yet effective dietary adjustments, herbal supplements, and lifestyle changes:

- Mineral-Rich Foods: Incorporate nutrient-dense foods like leafy greens, nuts, seeds, quinoa, high quality meat like grass fed regenerative beef and wild caught salmon, oysters, dark chocolate, and sweet potatoes into your diet to ensure you're getting the essential minerals your body needs.

- Herbal Supplements: Consider supplements with high-quality minerals or herbal remedies to help replenish depleted stores and support overall well-being.

- Lifestyle Factors: Stress management, sufficient sleep, and regular physical activity are all crucial for maintaining mineral balance and promoting mental health.

Plants for Mineral Deficiencies

Nature has provided us with potent plant allies that are rich in essential minerals, offering botanical remedies that may effectively address deficiencies and promote whole-person wellness:

- Spirulina: A nutrient-dense superfood packed with iron, potassium, calcium, zinc, magnesium, and more. Spirulina is also a powerful antioxidant.

- Moringa: Known as the "miracle tree," moringa leaves are full of nutrients, including calcium, potassium, magnesium, and iron.

- Nettle Leaf: This plant contains high levels of vitamins and minerals, such as iron, calcium, and potassium. It's also a gentle daily detoxifying agent.

- Holy Basil: Revered in Ayurveda for its adaptogenic properties, holy basil contains minerals like calcium and magnesium and helps reduce stress and promote mental clarity.

My Hope for You

Expanding my awareness to adequate mineral intake through switching to a nutrient-dense diet and some supplementation has been transformative for my life and my mental health. I hope that by sharing my findings on the connection between minerals and mental health, you’ll feel empowered to explore your own journey. Whether through dietary changes, herbal supplements, or lifestyle adjustments, the path to better mental health might be simpler than you think.

Understanding the importance of minerals and their impact on your mental well-being can open up new possibilities for achieving balance and vitality in your life. I encourage you to take a closer look at your diet and consider how nourishing your body with the right minerals could be the key to unlocking a happier, healthier you.