When minerals and spices come to mind, we may immediately think of their curative powers. Magnesium can be a boon for a rejuvenating night’s rest. Ginger feels like a windfall when nausea hits. Cinnamon offers a lofty dose of antioxidants, calcium lends itself to bone health, and turmeric has been touted for everything from cognitive enhancement to weight loss.
But if there’s one common additive that may be more harmful than healing, it’s salt—and not for the reasons that might instantly surface. While we all know that consuming excessive sodium can contribute to a host of health problems—osteoporosis, cardiovascular issues, and kidney stones are chief among them—new research suggests that the table “spice” many of us automatically shake on our food may also drive depression.
Whether you’re battling a bout of the winter blues or simply want to learn more about the inextricable link between diet and mood, this article is for you. Read on as we delve into salt’s impact on mental health and how to curb your sodium intake effortlessly. We’ll also tap into four delicious salt alternatives that have been scientifically proven to put a smile on your face.
What is salt?
Before we dive into the notion that salt can provoke a gloomy disposition, let’s pause for a moment and get to what salt is; after all, most of us take it for granted. And who wouldn’t? Even a cursory glance at our fellow diners certifies that salt is indeed the most prevalent seasoning on the planet.
A spice or mere seasoning, however, salt is not. As alluded to earlier, it qualifies as an essential mineral that’s primarily composed of NaCl, or sodium chloride. It’s been used in dozens upon dozens of applications since it began being processed somewhere around 6,500 BC. In addition to operating as an agent that can intensify sweetness, tone down bitterness, and magnify flavor, it’s called upon to cure meats, soothe sore throats, preserve food, banish odors, deice sidewalks, repel weeds—you name it.
In the context of this post, though, salt is the most crucial to basic human biological functions. Countless health posts may decry its consequences (and often for a solid reason), but the bottom line is that we need salt to live. Not only does it play a significant role in muscle and nerve function, but it also acts as an electrolyte—meaning, it’s imperative to the “proper” balance of fluids in our bodies.
All that said, rarely did we think of salt as the culprit for a despondent mood, at least outside of niche scientific circles—until now.
Salt and depression: What the new research has to say
In Spring of 2025, a groundbreaking study found that a diet rich in salt fueled depressive symptoms.
How, and why?
The researchers, whose work was published in The Journal of Immunology, indicated that a high sodium intake accelerated the production of IL-17A and prompted “depressive-like” symptoms.
Technically known as Interleukin 17-A, IL-17A is a naturally occurring protein whose primary function in the body is as a pro-inflammatory cytokine.
Translation? It fuels an inflammatory response to help your body fight off infections. For example, studies illustrate that cytokines, such as IL-17A, are vital to the management of mucus (which is key to “trapping” bacteria and germs when we’re ill and flushing them from our system). Cytokines also perform the work of an internal courier, sending messages on behalf of your immune system that ultimately sway cell growth.
You may be saying, this is a good thing, correct?
Indeed.
And yet, any prolonged immune defense can result in chronic inflammation, creating a systemic effect that continually tells your body it’s in danger and damaging otherwise-healthy tissues. What’s more, IL-17A has the capacity to cross the blood-brain barrier, where it may impair the production, reuptake, and release of several key neurotransmitters—namely, dopamine, serotonin and norepinephrine. The disruption of these feel-good chemicals, which are behind everything from motivation to feelings of pleasure, may have a hand in depression. In fact, other data demonstrates that patients dealing with an autoimmune disease, such as psoriasis or psoriatic arthritis, had increased levels of IL-17A.
Back to the study for a moment, though. During it, mice were separated into two groups. One was given a high salt diet (HSD) for five weeks; the other was given a normal diet. Not only did the mice in the HSD group exhibit elevated levels of IL-17A, as discussed, but they also began showing decreased interest in activities and diminished motivation. In other words, the very hallmarks in depression.
While you may be arguing that the experiments were performed on mice, bear in mind that, again, Il-17A has been implicated in earlier studies on depression in humans. This compelled the researchers to suggest that modifying one’s diet can help stave off mental health complications, so much so that Dr. Xiaojun Chen—the scientist who piloted the study—said he hopes “these findings encourage discussion on salt consumption guidelines.”
Speaking of … how much salt do we need, anyway?
Definitive research on the association between a high salt diet and depression may still be in its infancy, but the impact of excess sodium on the body is not.
When consumed in abundance, salt’s reputation as a “silent killer” becomes evident: Besides potentially precipitating the health conditions outlined earlier, salt may lead to high blood pressure (or hypertension)—a condition that can develop into a chronic disease and heighten your vulnerability to kidney damage, heart disease, stroke, dementia, vision loss, and more. Further, a diet overloaded with salt, whether it’s well-concealed in the chips you love or you sprinkle it liberally over your savory dishes, may lead to:
- Heart palpitations
- Headaches
- Bone loss
- Fatigue
- Stomach cancer
- Weight gain
- Bloating
- Swollen hands and feet
- Cardiovascular failure
All of this led the World Health Organization (WHO) to proclaim in 1983 that people ought to eat less than five grams of salt per day. (The American Heart Association (AHA) recommends even less, or 1,500mg per day, for a heathy heart.) To put this in perspective, five grams is roughly a teaspoon of salt—and that’s to say nothing about the salt that organically occurs in foods, and salt that’s added to innumerable foods.
These rather strict guidelines, combined with our knowledge on salt’s effects and the new research on its possible correlation with depression, may be reason enough to question just how much salt you’re putting in your body—and spur you to make a few tweaks to ensure you’re at a safe but still satisfying level.
How to reduce salt intake with ease
Whether you’ve experienced a shift in your mood that may be symptomatic of depression, or you simply want to get a jump on your New Year’s resolution to eat healthy, know that ditching your salt habit won’t be nearly as painful as you might think—yes, even if you fall into the camp of the “average American consumer” who eats 3,400 milligrams of salt (or more than twice the recommended amount) per day.
Your first order of business is to examine how much salt you knowingly and unknowingly consume. The former is a cinch—mentally review how often you reach for that shaker on the table—but the latter may require a touch more work. A few suggestions for you to consider:
Be aware of surprisingly high-sodium eats
Sure, we all know that chips, pretzels, crackers, and salted nuts are by and large jam-packed with sodium. And yet, outrageous amounts of salt also lurk in less-obvious eats, including:
- Salad dressings
- Soups
- Breakfast cereals
- Cheese
- Processed meats
This isn’t to suggest that you cut all of these foods out of your diet in the name of a brighter frame of mind. Rather, you may want to strive to be more judicious about consuming them. Two tablespoons of a store-bought salad dressing, for instance, will rob 200-300 mg from your daily sodium intake bank. Whipping up your own—with balsamic vinegar, olive oil, fresh garlic, and lemon—will, however, save you a bundle.
Suss out low-sodium options
Similarly, when possible, purchase foods that specifically state they’re “low sodium,” which “officially” means the product has no more than 140 mg per serving. (Foods labeled “reduced sodium,” on the other hand, may have up to seventy-five percent of salt as the original iteration.) And if you’re buying canned soup, sauces, or veggies? Be sure the label clearly claims “no salt added.”
Exercise restraint when it comes to bread
Bread may offer a warm, nourishing “mouth-feel” like few other foods, but it does come at a cost: The CDC says that bread is the main source of sodium in the standard American diet. (A single slice of bread has roughly 150 mg of sodium, while a bagel will set you a whopping 430 mg back.) If you’re experiencing a craving for carbs, choose a product that carries a lighter sodium weight: Angelic Bakehouse Sprouted 7 Whole Grains, for one, contains only 90 mg of sodium per serving.
Dine out less
If you’re more familiar with your Door Dash driver than the vendors at your local farmers’ market, you may want to rethink your overall dietary tactics: According to some reports, more than seventy percent of the salt we consume is from restaurant meals and pre-prepped and packaged foods. Cooking at home will enable you to nix salt altogether—and add an array of healthy, mood-boosting herbs (more on this soon) instead.
Revamp your diet
Plenty of natural, whole foods feature sodium, but it’s trivial when compared to processed and restaurant dishes. Indeed, an estimated, and minor, fifteen percent of the sodium we regularly eat is derived from salt that naturally occurs in foods.
Nonetheless, you might still want to be prudent with your dietary selections: Ricotta, Swiss, and fresh mozzarella, for example, have considerably less sodium than aged and hard cheeses like blue and feta. Meanwhile, olives and pickles boast far greater levels of sodium than, say, potatoes, asparagus, artichokes, bell peppers, celery, and carrots. And if you are longing for something salty? Try squeezing a bit of lime or lemon on your dish before you take that bottle of pink Himalayan salt out of the cupboard: The acid in citrus may provide enough complexity for your palate that you won’t miss salt in the least.
…and 4 seasonings to ramp up the flavor and your mood
The mere words “no salt” may make you think of dull, flavorless foods, but a handful of herbs and other spices may enliven your meal—and uplift your peace and happiness while they’re at it. Consider, then:
1. Saffron
A mainstay in Asian and Mediterranean cooking, saffron doesn’t just have a delicate, nearly indescribable taste: It may also be a powerhouse when it comes to promoting a more positive outlook on life. Yes, studies indicate that the most expensive spice in the world may be as effective as standard medications in the treatment of moderate depression. This is not to say that you should forgo your doctor’s orders and douse your dishes with this Middle Eastern fave, but it is a terrific addition to soups, rice, and risotto—and without sodium’s hazards. One to try: Frontier Co-Op’s Saffron Threads.
2. Rosemary
Fragrant, potent and woody, rosemary can turn a mediocre slice of chicken into a culinary event. Often used in Italian and other European fare, the earthy garden staple may be a blessing for kicking a blue mood to the curb: Even though studies on its mental health effects are thus far limited, what we do know is that taking up to 1,000 mg of rosemary leaf extract per day has been shown to downplay the symptoms of anxiety and depression. To that end, toss fresh rosemary into a pan of roasted vegetables, sprinkle the chopped herb into your mashed potatoes, and use a few twigs as a garnish in a minty, alcohol-free refreshment.
3. Peppermint
Just in time for the holidays comes another perennial winner: Peppermint! The pungent spice is popular for its capacity to organically enrich cognition and vivacity, while preliminary studies reveal that it may knock down stress and nurture a better night’s rest—two of the keys to feeling psychologically lighter. And while it’s not exactly a substitute for salt in any way, shape, or form, it makes for a splendid cup of tea and can brighten an otherwise run-of-the-mill fruit salad. Prefer to reap its aromatherapy benefits instead? NOW’S Organic Essential Pure Peppermint oil offers an invigorating, cooling effect.
4. Garlic
Garlic provides far more than just zest: The allium vegetable and cornerstone of Greek cuisine may supply a boatload of health advantages, from encouraging a healthier gut microbiome to naturally bolstering immunity. Add its potential ability to act as a pick-me-up to the list: Some research suggests that consuming raw garlic may dial down depressive symptoms in women. Other studies illustrate that garlic may positively interact with important neurotransmitters and have neuroprotective benefits. Frequently deemed one of the sagest ways to amplify a dish’s tastiness, it’s the perfect addition to sauces, seafood, lentils, and homemade hummus. Will you miss salt in these dishes—and others? Possibly. But nothing tastes as superb as a mind that’s content.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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