Possible Contributing Factors to Depression: What Could Be Impacting Your Mental Health?

Depression is a complex and individual experience. For years, I sought answers from doctors, trying to understand what was contributing to my depression. While there’s no single cause or solution, I’ve learned that there are common factors that can play a role in mental health struggles. It wasn’t until I discovered these factors that I was able to find a clearer path to healing. I’m sharing these insights in the hope that they might help you or someone you love.

In this post, I’ll be talking in detail about four potential contributing factors to depression:

Plus, I’ll share 17 other possible contributing factors at the end of this article.

Disclaimer: This content is intended for informational purposes only and is not medical advice. If you or someone you know is experiencing depression or any mental health concerns, please seek guidance from a healthcare provider.

What we eat can have a big impact on our mood and mental health. The connection between our brain and gut is really strong, and the nutrients we consume can affect everything from hormone balance to stress regulation.

Key Nutrients to Support Mental Health:

• Vitamin D: This vitamin is essential for serotonin production, and studies show that vitamin D deficiency can be linked to depression. Source

• Probiotics: A healthy gut plays a critical role in neurotransmitter production, such as serotonin, which is key to regulating mood.

• Magnesium: This mineral helps to calm the nervous system and regulate cortisol, the stress hormone.

• Omega-3 Fatty Acids: These healthy fats are important for brain function and can help stabilize mood.

• B Vitamins (B6, B9, B12): These vitamins are essential for energy production, brain function, and neurotransmitter production.

Things to Minimize or Avoid:

• Aspartame: Some studies suggest this artificial sweetener may increase oxidative stress and inflammation in the brain—factors that could influence mood and cognitive function. Source

• Inflammatory Oils (Soybean, Canola, Cottonseed, Vegetable Oil, etc.): These oils may contribute to an imbalanced omega-6 to omega-3 ratio, a factor linked to chronic inflammation. Chronic inflammation has been identified as a potential marker associated with depressive symptoms. Source

• High Fructose Corn Syrup: Research indicates this sweetener may interfere with tryptophan metabolism, potentially affecting the body’s ability to produce serotonin, a neurotransmitter that helps regulate mood. Source

• Sugar: High sugar intake has been associated with inflammation, blood sugar imbalances, and gut microbiota disruption—factors that may play a role in mood regulation and depressive symptoms. Source

Focusing on nutrient-dense foods that support your brain and gut health can have a positive effect on your mental well-being.

Download our free Depression Guide for a list of food swaps you could make and foods you could try eating more of.

In addition to diet, lifestyle factors are an important piece of the puzzle. Simple changes to daily habits can make a significant difference in how we feel. Many of these strategies are free and easy to implement.

A meta-review shows that walking just 7,000 steps a day can reduce the risk of depression by 31%. Even smaller increases—like 1,000 extra steps—can offer benefits. Source

Other Daily Habits to Support Mental Health

• Get Sunlight: Spending just 10–15 minutes in the morning sunlight can help regulate your circadian rhythm and boost serotonin, the body’s feel-good hormone.

• Prioritize Quality Sleep: Aim for 7–9 hours of sleep each night. Sleep allows the brain to detoxify and the nervous system to reset. Here are some tips on getting better sleep.

• Eat More Fiber: A healthy gut is connected to a healthy brain. Fiber-rich foods help feed good bacteria that produce mood-boosting neurotransmitters.

• Cold Exposure & Sauna: These practices may help support healthy inflammation levels, promote nervous system balance, and elevate your mood.

• Minimize Toxic Load: Everyday products can contain chemicals that disrupt the body’s natural systems, potentially impacting mental health. For tips on things you could try removing from your diet and beauty products, check out this blog post.

• Increase Protein Intake: Protein provides the amino acids needed to build neurotransmitters. Aim for about 0.7–1 gram of protein per kilogram of body weight daily, depending on your activity level.

• Exercise Daily: Physical activity boosts the release of endorphins—your body’s natural mood elevators.

• Red Light Therapy: RLT may help regulate neurotransmitter levels, support mitochondrial health, and promote neuroplasticity—the brain’s ability to adapt and grow.

Small changes to daily habits can support healing over time, even though they are not quick fixes.

Blood sugar fluctuations can affect mood and mental well-being. Research has shown that people with inconsistent blood glucose levels often experience increased feelings of anxiety, sadness, and nervousness.

How Blood Sugar and Mood are Linked:

• Blood Sugar & Mood Swings: Fluctuating blood sugar levels can have a significant effect on emotional stability. When blood sugar dips or spikes, it can lead to feelings of irritability or sadness. Source 

• Insulin Resistance & Depression: Insulin resistance, which occurs when the body is no longer able to respond properly to insulin, not only impacts physical health but has also been linked to a higher risk of depression. Source

• Hormonal Imbalances & Mental Health: Hormonal imbalances, such as those affecting thyroid hormones, can worsen symptoms of depression. Research shows that imbalances in thyroid hormones and blood glucose are often seen in those with major depressive disorder (MDD), particularly those with suicidal behaviors. Source

How Berberine May Help

Berberine, a compound found in several plants, has been studied for its potential to support healthy blood sugar levels and improve insulin sensitivity. Some research suggests that it may also support mood by influencing neurotransmitters and promoting a healthy response in the brain. Additionally, berberine has shown promise in supporting hormonal balance in individuals with PCOS—a condition often linked to mood challenges. Source

Chronic stress may impact how the adrenal glands function, potentially affecting hormone levels like cortisol—your body’s primary stress hormone—which plays a role in mood, energy, and sleep.

• Cortisol Imbalance: Prolonged stress can lead to disruptions in cortisol production. Over time, this may contribute to symptoms such as fatigue, irritability, and low mood, as cortisol influences energy levels and the stress response.

• Nutrient Depletion: Long-term stress can deplete the body’s stores of nutrients such as magnesium and B vitamins, which are essential for nervous system support and mood regulation.

• Sleep Disruption: High stress can interfere with restful sleep, and poor sleep is known to impact mood, emotional regulation, and cognitive function.

Here are Some Ways you can Help Regulate Your Stress Response System

• Reduce Chronic Stress: This is so much easier said than done. But practices like mindfulness, meditation, deep breathing, and journaling may help reduce stress levels and support healthy cortisol rhythms.

• Rest & Recovery: Prioritizing 7–9 hours of sleep and incorporating daily moments of rest or relaxation can help the body recover from the effects of stress.

• Nutrient Support: Stress can deplete key nutrients such as magnesium, vitamin C, and B vitamins. Eating a nutrient-dense diet may support energy and nervous system function. For example, magnesium is known to have a calming effect and may help support healthy cortisol levels. You could also consider working with a healthcare provider to get lab work done and identify any nutrient deficiencies.

• Adaptogenic Herbs: Herbs like ashwagandha, Panax ginseng, and Rhodiola are considered adaptogens and have been traditionally used to support the body’s response to stress and promote balance. Some research suggests they may help reduce fatigue and support mood.

  • Ashwagandha may support a healthy stress response and help maintain a balanced mood. Source

  • Rhodiola supports physical and mental endurance during times of stress. Source

  • Panax Ginseng aids in sustaining energy levels and mental clarity. Source

  
  

  All three adaptogens are found in Just Ingredients Adrenal Complex. 

  
  
  

If you're experiencing ongoing fatigue, mood imbalances, or stress-related symptoms, evaluating your lifestyle and nutrient intake may be helpful. Consider speaking with a qualified healthcare provider to explore root causes and build a personalized support plan. For a place to start, in our free Depression Guide, we include a list of tests you could ask your doctor for if you need a place to get started.

Depression is incredibly complex, and while we've highlighted four key contributors, many other factors might play a role in mental health struggles. Everyone’s situation is unique, and multiple health areas can sometimes affect how you feel. Here are additional factors to consider.

1. Methylation issues (affecting B vitamin absorption)

2. Thyroid dysfunction

3. Hormonal imbalances, including estrogen dominance

4. Low cholesterol levels (which can affect hormone production and brain health)

5. Mitochondrial dysfunction (affecting energy production at the cellular level)

6. Amino acid deficiencies (which are precursors to neurotransmitters like serotonin and dopamine)

7. Poor nutrient absorption due to digestive issues or food intolerances

8. Gut dysbiosis or problems with the gut lining

9. Heavy metal toxicity

10. Genetic mutations, such as the MTHFR gene variant

11. Chronic infections, including mold exposure, parasites, or Candida overgrowth

12. Autoimmune diseases that may affect mood and inflammation

13. Detoxification challenges, where the liver or other pathways need extra support

14. Unresolved trauma or trapped emotions

15. Spiritual disconnection or lack of purpose

16. Pharmaceutical side effects

17. Lack of community, connection, or communication

Understanding the different factors that can contribute to depression can be empowering. While there’s not just one solution, being aware of these things can help you make small, meaningful changes that may have a positive impact on mental health. If you or someone you love is struggling with depression, consider talking to a healthcare provider who can help explore these areas further and offer support.