Many factors can influence why some people may experience depression, including what they eat. But what about vegan food?

Major depressive disorders are the second largest worldwide contributor to the number of years a person lives in suboptimal health.

Some people report improved mood and less anxiety when eating a vegan diet. However, others report worsened symptoms.

In this article, we review what the latest studies have to say about veganism and depression, including whether there’s a link between the two.

What you eat can influence how you feel, both physically and mentally.

When it comes to your mood, more than 50 studies conducted in various countries suggest that what a person eats may influence how likely they are to experience depression.

For instance, a large randomized controlled trial (RCT)Trusted Source — the gold standard in nutrition research — looked at the diets of people with major depressive symptoms.

It found that people with depression who followed a prescribed diet high in whole grains, lean protein, low fat dairy, and plant foods were four times more likelyTrusted Source to experience remission than those who consumed a diet lower in those foods and higher in ultra-processed foods.

The drop in depressive symptoms was independent of changes in physical activity or body weight, and those who improved their diet the most reported the greatest reduction in depressive symptoms.

In a 2017 studyTrusted Source, a Mediterranean-style diet coupled with fish oil supplements significantly improved self-reported symptoms of depression over 3 months.

A 2023 cross-sectional study of 496 participants found that, regardless of whether the diet was plant-based or included meat, an increase in fruits, nuts, seeds, legumes, whole grains, and water, alongside a reduced intake of ultra-processed, refined, and sugary foods, was associated with lower depressive symptoms.

Keep in mind that depression is caused or influenced by many factors, with diet being only one of them.

Finding support for depression symptoms

If you need to talk with someone right away, help is available:

If you’re not currently in crisis but you’re considering working with a mental health professional, these resources may be able to help you get started:

A vegan diet tends to be naturally richer in fruits, vegetables, nuts, seeds, legumes, and whole grains — foods that are all predominant in the high quality diets that studies link to a lower risk of depression.

A higher intake of fruits and vegetables has also been independently linked to a lower risk of depression and overall better mental well-being.

Vegan diets tend to be rich in antioxidants and other beneficial nutrients that have been shown to protect against depression and depressive symptoms.

When it comes to the research, a handful of studies suggestTrusted Source that people who follow a vegan diet may experience a lower riskTrusted Source of depression.

Yet, other research, like this 2020 studyTrusted Source, finds either no difference or a higher risk of depression in vegans than in people who eat meat, eggs, or fish.

Currently, a vegan diet is not typically recommended as a way to treat depression.

If you want to try going vegan, seek guidance from a registered dietitian (RD) to make sure that your diet fulfills all of your nutrient requirements.

A poorly planned vegan diet might not provide enough of the nutrients essential for optimal brain health, such as vitamin B12Trusted Source and long-chain omega-3 fatty acids. Making sure your diet is well-planned is a must.

Some studies report that people eating a vegetarian or vegan diet may have an increased risk of depression and other mental illnesses.

Some research has found an association between dietsTrusted Source that eliminate entire food groups, including vegetarian and vegan diets, with eating disorders like orthorexia nervosa and anorexia nervosa.

However, others find either no change in risk or a lower risk of depression when eating a vegetarian or vegan diet.

Heads up

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, body size, or other identities. They can be caused by any combination of biological, social, cultural, and environmental factors, not just by exposure to diet culture.

If you’re preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

You can reach out to a qualified healthcare professional, such as a registered dietitian. Or chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

Experts believe that the lack of consensus in study findings can be explained by various factors. For instance, it’s possible that people with an already existing mental health issue may be more likely to try a vegan diet as a way to reduce their symptoms.

Another possibility is that people with depression have personality factors that may make them more likely to empathize with animals. As a resultTrusted Source, they may stop eating meat and other animal products to live in accordance with their personal ethics.

The nutrient content of the diet may be yet another factor to consider.

For instance, omega-3s, choline, vitamins B6 and B12, and folate — as well as certain specific amino acids — are necessary to produce serotonin, dopamine, and norepinephrine. Those are three neurotransmitters (your body’s chemical messengers) that help regulate mood.

A well-planned vegan diet can provide enough of all of these nutrients. However, a poorly planned one may lack sufficient nutrients required for optimal brain functioning.

Most current studies don’t mention the participants’ nutrient status or the composition of the vegan diet they ate. We need better-designed studies before we can make strong conclusions.

Until more is known, people with depression who wish to try a vegan diet should consider reaching out to an RD specializing in plant-based diets to ensure that they meet all of their nutrient needs.

And remember, diet changes aren’t proven to cure mental health conditions, so feel empowered to reach out to a healthcare professional for additional support.

Experts suggest that choline, vitamins B6 and B12, folate, and certain amino acids are essential for your body to produce sufficient amounts of the neurotransmitters needed to regulate your mood.

Long-chain omega-3s also appear to help regulate dopamine and serotonin levels, which is why they are believed to help decrease symptoms of both depression and anxiety.

A vegan diet tends to be lower in some of these nutrients, particularly vitamin B12 and long-chain omega-3s.

Vegans should pay special attention to ensure a sufficient intake of these nutrients, either through fortified foods or supplements. Foods typically fortified with vitamin B12Trusted Source include plant milks, breakfast cereals, nutritional yeast, and certain mock meats.

Vegan foods that are naturally rich in long-chain omega-3s are limited to algae and algae oil. However, you may help your body produce slightly more of these long-chain omega-3s by eating foods rich in alpha-linolenic acid (ALA), such as:

That said, your body’s ability to convert ALA to long-chain omega-3s appears to be limited. So, an algae oil supplement may also be beneficial.

It’s also worth remembering that high quality diets, regardless of the type, are the ones linked to a lower risk of depression.

Not all vegan diets are equally high in quality. To maximize your benefits, try favoring whole or minimally processed plant foods over ultra-processed ones, such as meat and cheese substitutes, sweets, and pre-packaged vegan meals or snacks.

And always keep in mind that your diet isn’t the only factor playing a role in depression. It’s important to explore all of the treatment avenues available to you with a qualified mental health professional.

The relationship between veganism and depression is not crystal clear. A vegan diet sometimes appears helpful at reducing symptoms of depression, but other times seems linked to a higher risk of depression.

If you’re experiencing depression and are curious about giving a vegan diet a try, consider one that prioritizes minimally processed plant foods and provides sufficient amounts of all essential nutrients, including vitamin B12 and long-chain omega-3s.

You may need to take supplements or choose fortified foods to make sure you consume enough of the nutrients that support brain health and mood regulation, as vegan diets can lack them.

It can be helpful to consult an RD to ensure that your vegan diet is well-planned and meets all of your nutrient needs.

If you’ve made changes to your diet and still don’t feel better or if your symptoms are severe and affecting your day-to-day life, make sure to discuss other options, including medication, with a qualified mental healthcare professional.

Just one thing

If you’re new to a vegan diet but cannot afford to book an appointment with a registered dietitian, check out the Vegan Society. It’s a great tool to help you get started and includes free resources created by RDs specializing in a vegan diet. And remember that many RDs accept health insurance and Medicare.