Is Salt Bad For Depression? Understanding the Complex Link

January 9, 2026 •

4 min read

According to a 2025 study in BMC Medicine, a higher frequency of adding salt to food was associated with an increased risk of incident depression and anxiety. This emerging research highlights the complex, and sometimes surprising, ways our diet impacts our mood and raises the important question: is salt bad for depression?

Quick Summary

Recent studies suggest a nuanced relationship between sodium intake and mood disorders. Both excessive and insufficient salt consumption can negatively affect mental well-being by disrupting neurological and hormonal processes.

Key Points

High Salt Intake Increases Risk: Studies show that a high frequency of adding salt to food is associated with a greater risk of developing depression and anxiety.
Inflammation is a Factor: Excessive sodium may drive inflammatory processes and increase stress hormones like cortisol, which are linked to depressive symptoms.
Low Sodium is Also Harmful: Hyponatremia (abnormally low blood sodium) can cause neurological issues like confusion, fatigue, and irritability, which are linked to depression.
Electrolyte Balance is Crucial: Both too much and too little sodium can disrupt the body's delicate electrolyte balance, which is essential for proper nerve signaling and overall mental health.
Dietary Choices Matter: The link between salt and depression is often tied to the consumption of processed foods high in sodium. A diet rich in whole foods helps maintain proper electrolyte levels.
Listen to Your Body: Individual sodium needs vary based on factors like physical activity and health status. Paying attention to your body's signals is key to finding the right balance.

The Dual Impact of Sodium on Mental Health

For years, public health messaging has focused on the dangers of excessive salt intake for physical health, particularly in relation to cardiovascular disease. While these concerns are valid, recent scientific inquiry has expanded the conversation to include mental health. The relationship between sodium and mood is not straightforward; rather than a simple 'good or bad' dynamic, research indicates that maintaining a proper electrolyte balance is key. Both consistently high sodium intake and dangerously low sodium levels (hyponatremia) have been linked to adverse mental health outcomes, including an increased risk or exacerbation of depressive symptoms. The biological mechanisms at play involve complex interactions with the nervous system, hormones, and even the gut microbiome.

High Sodium and the Increased Risk of Mood Disorders

Recent Findings Linking High Salt Diets to Depression

Numerous studies, including large-scale cohort studies like those conducted using the UK Biobank data, have found a significant association between higher salt consumption and elevated risks of developing depression and anxiety. One prospective study, published in January 2025, tracked hundreds of thousands of adults over more than a decade and found that those who frequently added salt to their food had a higher risk of incident depression. An Australian population survey similarly found that a higher liking for salty foods correlated with higher scores on depression and anxiety scales. These findings suggest a dose-dependent relationship, where the more frequently someone adds salt, the higher their risk may be.

Potential Mechanisms for High Sodium's Effect on Mood

Research has explored several potential biological pathways through which high salt intake might influence mental health:

Hormonal Disruption: A high-salt diet can hyperactivate the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. This leads to an excessive release of the stress hormone cortisol, which can negatively impact brain regions associated with mood, leading to neuronal atrophy and reduced brain-derived neurotrophic factor (BDNF).
Immune and Inflammatory Response: Studies in mice have shown that a high-salt diet can trigger the production of the inflammatory protein IL-17A, which has been linked to depression-like symptoms in both mice and humans. The diet was found to make certain immune cells more aggressive, driving this inflammatory response.
Gut Microbiota Changes: High salt intake has been shown to disturb the gut microbiota. This imbalance can lead to the production of inflammatory cytokines that can cross the blood-brain barrier, potentially contributing to mood disorders.

The Hazards of Low Sodium: Hyponatremia and Mental Health

While high salt is a concern, insufficient sodium intake also poses risks to mental well-being. Abnormally low blood sodium, a condition known as hyponatremia, can significantly impact brain function and mood.

Neurological Symptoms: Sodium is a critical electrolyte for generating and transmitting nerve signals. When sodium levels drop too low, it can lead to neurological issues such as confusion, headaches, agitation, and altered mental status. These symptoms are often accompanied by psychological distress.
Direct Link to Depression: Several studies have linked hyponatremia with depressive symptoms. A 2014 study found that depressed patients had significantly lower serum sodium levels than healthy individuals. The mood-altering effects are likely due to the critical role sodium plays in regulating neurotransmitter functions.
Sodium and the Craving Cycle: Interestingly, animal studies have shown that sodium depletion can lead to classic depressive behaviors, such as a lack of interest in normally rewarding activities. When sodium-deficient, rats prioritize salt craving above all else, indicating that the desire for salt itself, and not just the deficiency, can impair mood.

Comparison: High vs. Low Sodium and Mental Health


Feature	High Sodium Intake	Low Sodium (Hyponatremia)
Associated Mood Disorder	Increased risk of depression and anxiety.	Potential to cause or worsen depression, irritability, and fatigue.
Primary Mechanism	Inflammation (IL-17A), HPA axis overactivity, and gut microbiota disruption.	Disruption of nerve signals and brain function due to electrolyte imbalance.
Contributing Factors	Often linked to diets high in processed and fast foods.	Can result from certain medications, underlying health conditions, or excessive sweating without adequate replenishment.
Common Symptoms	Higher stress hormone levels, potentially correlating with severe mood scores.	Confusion, headaches, fatigue, and muscle cramps.

Finding the Right Balance

Moderation and balance are paramount when it comes to sodium intake and mental health. The optimal amount of sodium varies by individual, depending on factors like age, activity level, and underlying health conditions. A diet focused on whole, unprocessed foods is typically the best approach for maintaining a healthy balance of all essential electrolytes, including sodium, potassium, and magnesium. These whole foods naturally provide a more balanced mineral profile than highly processed options.

Practical Dietary Tips

Read Labels: Be mindful of the sodium content in packaged and processed foods, which are often the primary source of high sodium intake.
Cook at Home: Preparing your own meals allows for greater control over the amount of salt used. Use fresh herbs and spices to add flavor instead of relying solely on salt.
Ensure Adequate Intake: While limiting excess salt, ensure you are still getting enough for proper bodily function. Active individuals who sweat heavily may need more than average.

For more detailed information on maintaining electrolyte balance and its effects on mental wellness, a good starting point is to consult authoritative health resources, such as those provided by the National Institutes of Health.

Conclusion

While a definitive causal link is still being explored, the connection between salt intake and depression is clear: balance is everything. Excessive salt, often from highly processed foods, is linked to increased risk of mood disorders through inflammatory and hormonal responses. Conversely, a deficiency in sodium can lead to hyponatremia, which directly impairs brain function and mood. By focusing on a balanced diet rich in whole foods and being mindful of both high and low sodium risks, individuals can take a proactive step toward supporting their mental and emotional well-being.

Frequently Asked Questions

No, cutting out all salt is not recommended. Both insufficient and excessive sodium intake can negatively affect mental health. A balanced, moderate approach is best, and you should always consult a doctor before making major dietary changes for a medical condition like depression.

High salt intake can affect the brain by increasing stress hormone levels (cortisol) and triggering inflammatory responses, which can disrupt brain function and mood regulation. It can also disrupt the gut microbiome, which affects brain health.

Low sodium levels can lead to mental health symptoms including confusion, irritability, and fatigue. In more severe cases, it can cause changes in mental status and worsen existing mood disorders.

While not a direct sign of depression, some research suggests that a sodium deficiency can lead to intense salt cravings that override other pleasures. The link is complex, but it highlights how the brain's reward centers can be affected by sodium balance.

Yes, some psychiatric medications, antidepressants, and non-steroidal anti-inflammatory drugs (NSAIDs) have been shown to potentially lower sodium levels. This can, in turn, worsen existing mental health issues.

To reduce salt from processed foods, focus on cooking meals at home more often and check food labels for sodium content. Use natural spices and herbs to season your food instead of relying on pre-packaged seasonings.

The research on the link between salt and depression is still emerging. While recent large-scale studies have found strong associations, more clinical trials and research are needed to fully understand the causal mechanisms in humans.