Depression and anxiety affect millions of people worldwide. While they are complex conditions with many causes — including genetics, life experiences, and brain chemistry — research shows that nutrition also plays a role. The body and mind need a steady supply of certain vitamins and minerals to make neurotransmitters, balance stress hormones, and protect the brain from inflammation.
Nutrients Often Found Low in Depression and Anxiety
Studies have found that people living with mood disorders sometimes have lower levels of key nutrients, including:
- Magnesium – involved in calming the nervous system and regulating stress responses.
- Zinc – supports serotonin activity and neuroplasticity.
- Iron – needed for making dopamine and serotonin; low iron can worsen fatigue and low mood.
- Vitamin D – plays a role in neuroprotection and immune balance.
- B-vitamins (especially B6, B12, folate) – help convert amino acids into serotonin, dopamine, and GABA.
- Omega-3 fatty acids – support healthy brain membranes and reduce inflammation.
- Selenium and iodine – support thyroid function, which influences energy and mood.
Addressing deficiencies isn’t a stand-alone treatment, but ensuring adequate intake can help the brain respond better to therapy and, when prescribed, medication.
Pumpkin Seeds: A Favorite Antidepressant Food
One of the easiest, most affordable mood-supporting foods is the humble pumpkin seed (pepita).
Pumpkin seeds are:
- Rich in magnesium, which may help reduce anxiety and improve sleep quality.
- A good source of zinc, important for serotonin production and brain signaling.
- Contain tryptophan, the amino acid precursor to serotonin.
- Provide plant-based iron, which supports energy and neurotransmitter synthesis.
- Also supply healthy fats and antioxidants to reduce oxidative stress.
A handful of roasted pumpkin seeds as a snack, or sprinkled on salads, yogurt, or oatmeal, can be a powerful addition to a mental-health-supportive diet.
Other Food Sources to Include
- Leafy greens, beans, nuts, and seeds – for magnesium and folate.
- Shellfish, poultry, and eggs – for zinc, iron, and B-vitamins.
- Fatty fish (like salmon or sardines) – for omega-3 fatty acids.
- Colorful vegetables and berries – for antioxidants that protect the brain.
- Fortified or naturally rich sources of vitamin D – or safe sun exposure.
Pairing iron-rich plant foods with vitamin-C-rich foods (like adding lemon juice to a lentil salad) can boost iron absorption.
A Holistic Approach
Nutrition alone is rarely the full answer for depression and anxiety, but it is a foundational piece of mental well-being. A balanced diet, together with medical care, therapy, stress management, and social support, can help build a stronger, more resilient mind-body system.
Key Takeaways
- Certain micronutrients (magnesium, zinc, iron, B-vitamins, vitamin D, omega-3s) are often low in people with depression or anxiety.
- Foods rich in these nutrients can support brain function and mood regulation.
- Pumpkin seeds are an easy, nutrient-dense option to add to meals and snacks.
- Diet works best as part of a holistic plan that includes professional care.
Selected Scholarly References
Grosso G, et al. “Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials.” PLoS One. 2014;9(5):e96905.
Swardfager W, et al. “A meta-analysis of zinc in depression: serum, plasma, and cerebrospinal fluid levels and association with symptom severity.” Biol Psychiatry. 2013;74(12):872-878.
Jacka FN, et al. “Association of Western and traditional diets with depression and anxiety in women.” Am J Psychiatry. 2010;167(3):305-311.
Li B, et al. “The role of magnesium in neurological disorders.” Nutrients. 2020;12(9):2666.
Rao TS, Asha MR, Ramesh BN, Rao KSJ. “Role of oxidative stress and antioxidants in depression: a review.” J Psychiatry Neurosci. 2008;33(1):54-60.
Siwek M, et al. “Zinc supplementation augments efficacy of antidepressant treatment in depressed patients.” J Affect Disord. 2009;118(1-3):187-195.
Guo M, et al. “Association between low serum iron levels and depression: a systematic review and meta-analysis.” Psychiatry Res. 2018;264:7-13.
