The Healthspan Map · Neurological & Mental Health
Depression / low mood
Named for Depression / low mood
| Nutrient or lever | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Cardio (moderate + intervals) | Do this | Strong | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al. 2025; exercise umbrella reviews (opens in a new tab) |
| Cardio (moderate + intervals) | Do this | Strong | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis, Depress Anxiety 2019 (opens in a new tab) |
| EPA/DHA (omega-3) | Eat enough of | Strong | RCT / meta-analysis | Omega-3 (EPA-predominant, 1-2 g/d) significantly reduces depressive symptoms (SMD -0.28) across 26 RCTs. | Bai et al. 2019, Transl Psychiatry (opens in a new tab) |
| Falling & staying asleep | Watch this | Strong | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Loneliness — reduce | Watch this | Strong | RCT / meta-analysis | Loneliness is moderately-to-strongly associated with depression (r~0.49); social connection is protective. | Gabarrell-Pascuet et al. 2023 (opens in a new tab) |
| Strength (resistance) | Do this | Strong | RCT / meta-analysis | Resistance training significantly reduces depressive symptoms (SMD ~-0.9), independent of aerobic exercise. | Resistance-training-for-depression meta-analysis (cf. Gordon 2018) (opens in a new tab) |
| Tobacco / vaping — quit | Do this | Strong | RCT / meta-analysis | Quitting smoking reduces depression (SMD -0.25); guideline bodies establish smoking as harmful to mental health. | Taylor et al. 2014, BMJ (opens in a new tab) |
| Tobacco / vaping — quit | Do this | Strong | RCT / meta-analysis | Quitting smoking reduces depression (SMD -0.25); guideline bodies establish smoking as harmful to mental health. | Change in mental health after smoking cessation: systematic review and meta-analysis, BMJ 2014 (opens in a new tab) |
| Added Sugars | Don't overdo | Moderate | RCT / meta-analysis | High added-sugar/ultra-processed intake is associated with greater depression risk (OR 1.44; HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Alcohol — cut back | Do this | Moderate | RCT / meta-analysis | Alcohol disrupts stress-axis regulation and is strongly comorbid with and worsens depression. | Weckesser et al. 2025; alcohol-depression comorbidity (opens in a new tab) |
| Alcohol — cut back | Do this | Moderate | RCT / meta-analysis | Alcohol disrupts stress-axis regulation and is strongly comorbid with and worsens depression. | Weckesser et al., "A systematic review with meta-analysis on the relation between acute stress, alcohol consumption and cortisol", Transl Psychiatry 2025 (opens in a new tab) |
| Belonging (groups / third place) | Watch this | Moderate | RCT / meta-analysis | Loneliness is moderately-to-strongly associated with depression (r~0.49); social connection is protective. | Gabarrell-Pascuet et al. 2023 (opens in a new tab) |
| Biotin (B7) | Eat enough of | Moderate | Established clinical | Adult deficiency causes neurological findings including depression, lethargy and hallucinations. | NIH ODS – Biotin (opens in a new tab) |
| Breath/mind (slow breathing) | Do this | Moderate | Systematic review | Slow breathing and mind-body practice ease depressive symptoms via autonomic and stress-axis pathways. | Slow-breathing / mind-body reviews (opens in a new tab) |
| Breath/mind (slow breathing) | Do this | Moderate | RCT / meta-analysis | Slow breathing and mind-body practice ease depressive symptoms via autonomic and stress-axis pathways. | "Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and meta-analysis", Neurosci Biobehav Rev 2022 (opens in a new tab) |
| Calm rest space | Do this | Moderate | RCT / meta-analysis | Greenspace/nature exposure is associated with lower depression and stress-hormone levels. | Twohig-Bennett & Jones 2018 (opens in a new tab) |
| Daily movement baseline | Do this | Moderate | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al. 2025; exercise umbrella reviews (opens in a new tab) |
| Daily movement baseline | Do this | Moderate | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al., "Effect of exercise on depression and anxiety symptoms: systematic umbrella review with meta-analysis", Br J Sports Med 2026 (opens in a new tab) |
| Flexibility (stretching) | Do this | Moderate | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al. 2025; exercise umbrella reviews (opens in a new tab) |
| Flexibility (stretching) | Do this | Moderate | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al., "Effect of exercise on depression and anxiety symptoms: systematic umbrella review with meta-analysis", Br J Sports Med 2026 (opens in a new tab) |
| Folate (B9) | Eat enough of | Moderate | Established clinical | Deficiency causes neuropsychiatric symptoms including depression and cognitive impairment. | StatPearls – Folate (opens in a new tab) |
| Inner circle (close ties) | Watch this | Moderate | RCT / meta-analysis | Loneliness is moderately-to-strongly associated with depression (r~0.49); social connection is protective. | Gabarrell-Pascuet et al. 2023 (opens in a new tab) |
| Iodine | Eat enough of | Moderate | Established clinical | Hypothyroidism from deficiency causes depression and low mood. | NIH ODS – Iodine (opens in a new tab) |
| Iron | Eat enough of | Moderate | Cohort / observational | Iron deficiency is linked to low mood, anxiety and anhedonia and is sometimes misdiagnosed as depression; symptoms improve with repletion. | Psychiatric-IDA review (PMC10595923) (opens in a new tab) |
| Magnesium | Eat enough of | Moderate | Cohort / observational | Low magnesium status is associated with depression. | NIH ODS – Magnesium (opens in a new tab) |
| Morning daylight | Do this | Moderate | RCT / meta-analysis | Bright/morning light is first-line for seasonal depression; mild-to-moderate, mixed evidence for non-seasonal MDD. | Light-therapy-for-depression meta-analysis (Do et al. 2022) (opens in a new tab) |
| Niacin (B3) | Eat enough of | Moderate | Established clinical | Niacin deficiency causes neuropsychiatric symptoms including depression and apathy. | Pellagra case literature (opens in a new tab) |
| Polyunsaturated fat | Eat enough of | Moderate | Cohort / observational | Low omega-3 PUFA status is linked to depression and impaired cognition; PUFAs are central to brain structure and anti-inflammatory signaling. | Omega-3 / mood literature (opens in a new tab) |
| Polyunsaturated fat | Eat enough of | Moderate | RCT / meta-analysis | Low omega-3 PUFA status is linked to depression and impaired cognition; PUFAs are central to brain structure and anti-inflammatory signaling. | "Omega-3 polyunsaturated fatty acids in treating depression: a meta-analysis", J Affect Disord 2025 (opens in a new tab) |
| Screens before bed — cut back | Do this | Moderate | RCT / meta-analysis | Problematic smartphone use is associated with markedly higher depression (OR 3.17). | Sohn et al. 2019, BMC Psychiatry (opens in a new tab) |
| Selenium | Don't overdo | Moderate | Review / narrative | Selenium overexposure (selenosis) causes a neuropsychological syndrome including depression, irritability and fatigue. | Vinceti et al. 2013; NIH ODS (opens in a new tab) |
| Selenium | Don't overdo | Moderate | Established clinical | Selenium overexposure (selenosis) causes a neuropsychological syndrome including depression, irritability and fatigue. | NIH Office of Dietary Supplements — Selenium (opens in a new tab) |
| Sleep duration | Watch this | Moderate | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Sleep hygiene - Wind-down | Do this | Moderate | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Sleep quality (refreshed) | Watch this | Moderate | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Sleep regularity | Watch this | Moderate | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Staying in touch (social reps) | Do this | Moderate | RCT / meta-analysis | Loneliness is moderately-to-strongly associated with depression (r~0.49); social connection is protective. | Gabarrell-Pascuet et al. 2023 (opens in a new tab) |
| Sugary drinks & snacks — cut back | Do this | Moderate | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Total Fiber | Eat enough of | Moderate | Cohort / observational | Higher dietary fiber shows a robust L-shaped inverse link with depression (up to ~30% lower odds); acts via the gut-brain axis and lower inflammation. | Dietary fiber & depression (NHANES 2005-2020) (opens in a new tab) |
| Toxic relationships — reduce | Watch this | Moderate | RCT / meta-analysis | Loneliness is moderately-to-strongly associated with depression (r~0.49); social connection is protective. | Gabarrell-Pascuet et al. 2023 (opens in a new tab) |
| Ultra-processed food — cut back | Do this | Moderate | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Vitamin B12 | Eat enough of | Moderate | Established clinical | Deficiency causes depression, irritability and, rarely, psychosis. | NIH ODS – Vitamin B12 (opens in a new tab) |
| Vitamin B6 | Eat enough of | Moderate | Mechanistic | B6 (as PLP) is a cofactor for serotonin, dopamine and GABA synthesis; deficiency causes depression, confusion and irritability. | NIH ODS / systematic review – Vitamin B6 (opens in a new tab) |
| Vitamin B6 | Eat enough of | Moderate | Established clinical | B6 (as PLP) is a cofactor for serotonin, dopamine and GABA synthesis; deficiency causes depression, confusion and irritability. | NIH Office of Dietary Supplements — Vitamin B6 (opens in a new tab) |
| Vitamin C | Eat enough of | Moderate | Established clinical | Depression is a recognized feature of scurvy. | NIH ODS – Vitamin C (opens in a new tab) |
| Vitamin D | Eat enough of | Moderate | RCT / meta-analysis | Each 1000 IU/day vitamin D3 slightly reduces depressive symptoms (SMD -0.32); benefit greater in those with depression/deficiency. | Vitamin D & depression dose-response meta 2024 (opens in a new tab) |
| Warmth & quality of ties | Watch this | Moderate | RCT / meta-analysis | Loneliness is moderately-to-strongly associated with depression (r~0.49); social connection is protective. | Gabarrell-Pascuet et al. 2023 (opens in a new tab) |
| Zinc | Eat enough of | Moderate | RCT / meta-analysis | Depression is associated with lower serum zinc; zinc supplementation reduces depressive symptoms (SMD -0.36). | Swardfager et al. 2013; zinc supplementation meta 2021 (opens in a new tab) |
| Zinc | Eat enough of | Moderate | RCT / meta-analysis | Depression is associated with lower serum zinc; zinc supplementation reduces depressive symptoms (SMD -0.36). | Swardfager et al., "Zinc in depression: a meta-analysis", Biol Psychiatry 2013 (opens in a new tab) |
| Anchor foods | Watch this | Emerging | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Colours a day | Watch this | Emerging | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Cook real food | Do this | Emerging | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
| Daytime alertness | Watch this | Emerging | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Manganese | Don't overdo | Emerging | Established clinical | Manganism includes behavioral/psychiatric changes — apathy, anorexia and irritability. | Manganism literature (opens in a new tab) |
| Movement (breaking up sitting) | Do this | Emerging | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al. 2025; exercise umbrella reviews (opens in a new tab) |
| Movement (breaking up sitting) | Do this | Emerging | RCT / meta-analysis | Aerobic exercise has a large antidepressant effect (SMD ~-0.8 to -1.6); guideline-recognized for depression. | Banyard et al., "Effect of exercise on depression and anxiety symptoms: systematic umbrella review with meta-analysis", Br J Sports Med 2026 (opens in a new tab) |
| Selenium | Eat enough of | Emerging | Review / narrative | Low selenium status is inversely associated with low mood/depression (U-shaped risk); evidence emerging. | Trace-minerals & mood review 2023 (opens in a new tab) |
| Sleep hygiene - Bedroom | Do this | Emerging | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Sleep hygiene - Clock & light | Do this | Emerging | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Sleep hygiene - Intake & timing | Do this | Emerging | RCT / meta-analysis | Insomnia roughly doubles the risk of developing depression (OR 2.60); a core modifiable risk factor. | Baglioni et al. 2011 (opens in a new tab) |
| Water / hydration | Do this | Emerging | RCT / meta-analysis | Higher ultra-processed intake is associated with greater depression risk (OR 1.44; prospective HR 1.22). | Lane et al. 2022 (opens in a new tab) |
Held for the whole Neurological & Mental Health system
These rows name no single condition. The Map records them against the whole body system, so they are shown separately rather than folded in.
| Nutrient or lever | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Falling & staying asleep | Watch this | Strong | RCT / meta-analysis | Insomnia roughly doubles the longitudinal risk of developing depression. | Baglioni et al., J Affect Disord 2011 (insomnia as predictor of depression, meta-analysis) (opens in a new tab) |
| Loneliness — reduce | Watch this | Strong | Established clinical | Social isolation and loneliness are modifiable risk factors for dementia; social interventions can slow cognitive decline. | Social isolation and dementia review (2025) (opens in a new tab) |
| Manganese | Don't overdo | Strong | Established clinical | Manganese excess accumulates in the basal ganglia and causes MANGANISM — a Parkinson-like extrapyramidal syndrome (bradykinesia, rigidity, tremor, gait/speech changes). Chiefly from inhalation (welding/mining), contaminated water, or IV/parenteral nutrition and liver disease; the oral UL is 11 mg. | NIH DRI / manganism literature (opens in a new tab) |
| Manganese | Don't overdo | Strong | RCT / meta-analysis | Manganese excess accumulates in the basal ganglia and causes MANGANISM — a Parkinson-like extrapyramidal syndrome (bradykinesia, rigidity, tremor, gait/speech changes). Chiefly from inhalation (welding/mining), contaminated water, or IV/parenteral nutrition and liver disease; the oral UL is 11 mg. | Manganese exposure and cognitive performance: A meta-analytical approach, Environ Pollut 2023 (opens in a new tab) |
| Sodium | Eat enough of | Strong | Established clinical | Acute severe hyponatremia causes cerebral edema, confusion, seizures, coma and can be lethal; it is the most common electrolyte disorder (usually from water excess/illness, not low salt intake). | LPI / StatPearls – Hyponatremia (opens in a new tab) |
| Sodium | Eat enough of | Strong | Established clinical | Acute severe hyponatremia causes cerebral edema, confusion, seizures, coma and can be lethal; it is the most common electrolyte disorder (usually from water excess/illness, not low salt intake). | Linus Pauling Institute — Sodium (opens in a new tab) |
| Water | Don't overdo | Strong | Established clinical | Overhydration (drinking faster than the kidneys can excrete, ~0.8-1 L/hour) dilutes blood sodium -> hyponatremia/water intoxication: headache, nausea, confusion, seizures, cerebral edema, coma and death. Seen in endurance athletes and psychogenic polydipsia. (Directly connects to the Sodium deficiency row.) | Water-intoxication systematic review (opens in a new tab) |
| Belonging (groups / third place) | Watch this | Moderate | Established clinical | Group engagement and community connection help preserve cognition and mental health. | Social engagement and cognition review (2025) (opens in a new tab) |
| Breath (how you breathe) | Watch this | Moderate | RCT / meta-analysis | Slow breathing shifts autonomic balance toward parasympathetic activity, reducing stress and anxiety. | Slow-paced breathing meta-analysis, Mindfulness 2024 (opens in a new tab) |
| Copper | Don't overdo | Moderate | Established clinical | Copper accumulation (Wilson's disease) causes neurological (tremor, dystonia, dysarthria) and psychiatric symptoms, plus Kayser-Fleischer eye rings. | Wilson's disease literature (opens in a new tab) |
| Daytime alertness | Watch this | Moderate | Established clinical | Excessive sleepiness reduces mental processing, concentration and reaction time. | Sleepiness and neurocognitive-function literature (opens in a new tab) |
| Inner circle (close ties) | Watch this | Moderate | Established clinical | Rich social ties protect mental and cognitive health; isolation raises dementia risk. | Social engagement and cognition review (2025) (opens in a new tab) |
| Magnesium | Don't overdo | Moderate | Established clinical | Hypermagnesemia causes lethargy, muscle weakness, difficulty breathing and depression. | NIH ODS – Magnesium (opens in a new tab) |
| Molybdenum | Eat enough of | Moderate | Established clinical | Dietary deficiency is essentially unreported; the genetic molybdenum cofactor deficiency (MoCD) causes neonatal seizures, severe brain degeneration and early death. One TPN case caused headache, tachycardia and night blindness. | MoCD literature / NIH ODS – Molybdenum (opens in a new tab) |
| Molybdenum | Eat enough of | Moderate | Established clinical | Dietary deficiency is essentially unreported; the genetic molybdenum cofactor deficiency (MoCD) causes neonatal seizures, severe brain degeneration and early death. One TPN case caused headache, tachycardia and night blindness. | NIH Office of Dietary Supplements — Molybdenum (opens in a new tab) |
| Screens before bed — cut back | Do this | Moderate | RCT / meta-analysis | Problematic smartphone use is linked to poorer mental health - higher stress, anxiety and depression. | Yang et al., Psychiatry Research 2020 (meta-analysis) (opens in a new tab) |
| Sleep duration | Watch this | Moderate | Established clinical | Insufficient sleep impairs cognition and mood regulation. | Sleep-cognition/mood literature (AHA statement) (opens in a new tab) |
| Sleep quality (refreshed) | Watch this | Moderate | RCT / meta-analysis | Poor sleep quality raises risk of depression, anxiety and cognitive dysfunction. | Sleep-quality and mental-health meta-analyses (opens in a new tab) |
| Staying in touch (social reps) | Do this | Moderate | Established clinical | Ongoing social engagement helps protect cognitive function. | Social engagement and cognition review (2025) (opens in a new tab) |
| Vitamin E | Don't overdo | Moderate | RCT / meta-analysis | Two trials found increased hemorrhagic (brain) stroke risk with alpha-tocopherol supplements. | NIH ODS – Vitamin E (ATBC; Physicians' Health Study) (opens in a new tab) |
| Warmth & quality of ties | Watch this | Moderate | Cohort / observational | Relationship quality predicted cognitive health; secure attachment predicted better memory years later. | Harvard Study of Adult Development (opens in a new tab) |
| Alcohol — cut back | Do this | Emerging | Established clinical | Alcohol contributes to alcohol-use disorders, epilepsy and other mental-health and neurological harms. | Global Burden of Disease Alcohol Collaborators, Lancet 2018 (opens in a new tab) |
| Balance (one-leg stand) | Watch this | Emerging | Established clinical | Single-leg balance is impaired by neurological conditions (Parkinson's, MS, dementia), reflecting central postural control. | Single Leg Stance Test (clinical review) (opens in a new tab) |
| Blood oxygen (SpO2) | Watch this | Emerging | Established clinical | Hypoxemia reduces oxygen delivery to the brain, causing confusion and, if chronic, cognitive impairment. | Hypoxemia literature (opens in a new tab) |
| Blood pressure | Watch this | Emerging | RCT / meta-analysis | High blood pressure is the leading risk factor for stroke and is linked to vascular cognitive decline. | Prospective Studies Collaboration / hypertension literature (opens in a new tab) |
| Breathing rate | Watch this | Emerging | Established clinical | Respiratory rate is often the first vital sign to change with a shift in cardiac or neurological state. | Vital-signs assessment guide (opens in a new tab) |
| Cardio / VO2max | Watch this | Emerging | Cohort / observational | Low CRF is associated with higher risk of dementia and depression across cohort meta-analyses. | Lang et al., BJSM 2024 (opens in a new tab) |
| Sleep regularity | Watch this | Emerging | Cohort / observational | Irregular sleep patterns are associated with poorer cognitive and academic performance. | Circadian-disruption / performance literature (opens in a new tab) |