Red meat can support brain health and gut microbiota

Red meat (from four-legged animals) contains complete proteins, vitamin B12, iron, zinc, selenium, choline, and other nutrients that can be difficult to obtain in sufficient amounts from a plant-based diet. According to a population-based study published in Scientific Reports, red meat plays a role in supporting brain health and preventing depression.

Diet is crucial for mental health, as it influences blood sugar stability, immune function, and inflammation regulation. Digestion and the gut microbiome also impact mental health via the so-called gut-brain axis. Numerous studies have shown that a balanced diet reduces the risk of fatigue, depression, anxiety, and cognitive decline.
Proteins are particularly important, as they provide essential amino acids that support energy metabolism, blood sugar regulation, muscles, the nervous system, and other bodily functions. For brain health, we also need essential fatty acids, vitamins, and minerals for the following reasons:

• Iron – oxygen transport, energy metabolism, and myelin formation, which protects nerve cell extensions
• Zinc – neurotransmitter synthesis, antioxidant protection
• Selenium – neurogenesis (the brain’s ability to form new neurons), antioxidant protection
• Folate (vitamin B9) – neurotransmitter synthesis, homocysteine metabolism
• Vitamin B12 – DNA methylation in the nervous system, cognitive abilities, homocysteine metabolism
• Vitamin D – neurotransmitter synthesis, anti-inflammatory effects
• Choline – neurotransmitter synthesis, fat metabolism

A deficiency in these nutrients not only impairs energy metabolism but also disrupts neurotransmitter production, neurogenesis, and other metabolic pathways that regulate mood and cognitive function. Evidence also suggests that brain inflammation and oxidative stress play a central role in the development of mental disorders, including depression and cognitive decline.

The quality of meat matters

According to the authors of the new study, many previous epidemiological studies are incomplete or misleading because they fail to distinguish between fresh or frozen meat and industrially ultra-processed, preserved meat products.
In contrast, the Healthy Eating Index (HEI) can help distinguish between various types of meat quality. A diverse diet with a high HEI is characterized by quality ingredients and nutrient density. On the other hand, a diet with a low HEI is associated with higher risks of fatigue, mental health problems, and various diseases.
The new study aimed to investigate whether unprocessed, high-quality red meat could improve HEI scores and mental health. Researchers also focused on how red meat affects the gut microbiota, which plays a key role in neurotransmitter production and mental health through the gut-brain axis.

A varied, healthy diet including red meat benefits mental health and the gut microbiome

The study analyzed data from 3,643 adults who were already participating in a US-based gut health study. Participants were divided into four groups based on red meat consumption and overall diet quality (with a high HEI indicating higher quality):

• High HEI with red meat
• High HEI without red meat
• Low HEI with red meat
• Low HEI without red meat

Key findings included:

• Participants consuming a high-HEI diet with red meat had higher protein intake and lower carbohydrate intake compared to those on a high-HEI diet without red meat
• Important brain nutrients, including selenium, vitamin B12, zinc, calcium, vitamin D3, and choline, were significantly higher in the high-HEI diet with red meat group
• A high-HEI diet was generally associated with a lower risk of depression, bipolar disorder, and PTSD, regardless of red meat intake, since other animal-based foods also contribute essential nutrients
• Gut microbiota diversity and fecal biodiversity were highest among participants consuming a high-HEI diet with red meat.

The study suggests that a nutrient-dense, varied diet including red meat is linked to higher intake of brain-supporting nutrients such as iron, vitamin B12, zinc, and selenium. High-quality, unprocessed red meat does not appear to disrupt the gut microbiota. The researchers therefore recommend introducing red meat into plant-based diets to improve brain health.
Alternatively, other types of meat, eggs, shellfish, and fish can also be chosen as part of a varied diet based on whole, unprocessed foods. It should be added that fatty fish is particularly rich in omega-3 fatty acids, which are also crucial for brain health and cognitive function. In addition, it is difficult to obtain sufficient vitamin D from a varied diet alone, as strong summer sunlight is the primary source. Therefore, many people need vitamin D supplements, especially during the winter months.
The study is consistent with a previously discussed study showing that a plant-based diet and ultra-processed “plant meat” increase the risk of depression. You can read more about that here:

• “Plant-based meat” increases the risk of depression in vegetarians

Reference:

Samitinjaya et al. Red meat consumption in higher healthy eating index diets is associated with brain critical nutritional adequacy, and fecal microbial diversity. Scientific Reports, 29 September 2025

Hana F. Navratilova et al. Plant-Based Meat Alternatives Intake and Its Association With Health Status Among Vegetarians of the UK Biobank Volunteer Population. Food Frontiers, 2024

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