Lithium is best known as a medication for treating bipolar disorder, but it also occurs naturally in food, water, and the environment.
Recent studies suggest that even trace amounts of lithium from our diet could play a crucial role in supporting brain health and overall well-being.
Here’s an overview of the main sources and effects.
Cereal grains and vegetables
Cereal grains and vegetables account for most of our daily lithium intake, up to 90 percent.
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Foods such as coriander leaves, tomatoes, garlic, nutmeg, and cumin can be particularly rich sources, while onions, rice, mushrooms, and wheat contain lower levels.
The role of drinking water
Lithium levels in drinking water vary widely depending on geography.
In Europe, levels are generally low, whereas regions like northern Chile and Argentina report concentrations exceeding 1,000 µg/L.
Even seawater and freshwater differ significantly, with seawater containing far higher amounts.
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Fruits with lithium
Citrus fruits such as lemons, limes, and grapefruits contain measurable amounts of lithium.
Apples, bananas, and grapes also contribute to overall intake, making fruit another steady source of this trace element.
Nuts and seeds
Cashews and walnuts are particularly rich in lithium, but sunflower seeds, hazelnuts, and pine nuts also contain notable levels.
For people following plant-based diets, these foods can be especially important.
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Meat and fish
Although animal products typically contain lower lithium concentrations than plants, measurable amounts are still present.
For example, one study from Iran reported canned tuna containing up to 39 µg/g, making it a significant animal source.
Lithium and the brain
Research indicates that trace amounts of lithium may protect the brain.
This effect is linked to the mineral’s ability to influence neurotransmitters, inhibit certain enzymes, and increase brain-derived neurotrophic factor (BDNF), which is vital for brain plasticity and resilience.
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Preventing Alzheimer’s and dementia
Studies show that lower lithium levels in the brain may be associated with a greater risk of cognitive decline and Alzheimer’s disease.
In animal studies, lithium supplementation helped prevent harmful protein buildup, nerve cell loss, and inflammation.
Lithium and metabolism
Lithium may also act as an “insulin-mimetic,” supporting better glucose and fat metabolism.
This link suggests that dietary lithium could help lower the risk of type 2 diabetes as well as metabolic-related cognitive disorders.
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Possible deficiency symptoms
Low dietary lithium has been linked to increased impulsivity, nervousness, and emotional instability.
These findings have sparked discussions about whether lithium should be officially recognized as an essential micronutrient.
Is more always better
While lithium appears to have health benefits in small amounts, scientists caution that the long-term effects of higher intake remain unclear.
A provisional daily dose of about 1,000 µg is currently suggested for a 70-kg adult, but further safety studies are needed.
This article is based on information from News-medical.net.