When most people hear the word lithium, they think of the contents of a lithium battery or a prescription drug used to treat bipolar disorder. What is far less known is that lithium is a mineral that also occurs naturally in food and water, and that humans have been exposed to small amounts of it throughout history. Scientists now refer to this low-level exposure as nutritional or environmental lithium, and growing research suggests it may play subtle but important roles in human health.
The role of nutritional lithium is now being explored for brain health, and more people are curious about using a low-dose lithium supplement and how it may improve their health. This article describes how lithium functions in the body, why intake oof lithium varies around the world, how supplementation differs from prescription lithium, and what health conditions may benefit from ensuring adequate intake of this important trace mineral.
What Is Lithium?
Lithium is a naturally occurring mineral found in the Earth’s crust. It enters the human diet mainly through drinking water, vegetables, grains, nuts, seeds and legumes.
Unlike nutrients such as iron or iodine, lithium is not officially classified as an essential nutrient. However, many researchers now describe it as a “possible essential trace element” because very small amounts appear to influence brain and cellular function.
Nutritional lithium, which is the Lithium we get from water and our diet, exists at doses hundreds of times lower than the doses used in psychiatric medications.
How Does Lithium Function in the Human Body?
Effects on the Brain and Nervous System
Lithium affects several systems involved in brain health. It influences neurotransmitters such as serotonin and glutamate, which help regulate mood and emotional stability. It inhibits an enzyme called glycogen synthase kinase-3 (GSK-3), which plays a role in inflammation, brain cell survival, and neuroplasticity. Neuroplasticity is a process that allows the brain to learn new skills, form memories, and recover after damage. At higher (medical) doses, lithium is known to protect brain cells and promote neuronal resilience.
At very low doses, such as those found in food and water, lithium does not act like a drug. Instead, it appears to act as a neuromodulator, subtly influencing brain signaling over long periods of time.
Interesting Observations Regarding Lithium in Humans
Large observational studies have found that regions with higher natural lithium levels in drinking water tend to have lower suicide rates, lower rates of violent behavior and lower all-cause mortality
These findings have been observed across multiple countries and millions of individuals. While these studies do not prove cause and effect, the consistency of the findings has sparked significant scientific interest.
Why Does Lithium Intake Vary Between Different Regions?
Most of the Lithium consumed by humans is present in our drinking water. However, Lithium levels in drinking water vary dramatically depending on local geology. Groundwater flowing through lithium-rich rock contains more lithium than water from other sources. Some regions have water that contains less than 1 microgram per literwhile other regions have water that naturally contain higher levels of Lithium exceeding 100 micrograms per liter.
This means two people eating similar diets can have very different lithium exposures simply based on where they live. Some observational studies have linked trace lithium levels in drinking water (often in the ~0.002–0.056 mg/L range) with long-term outcomes like lower dementia risk in populations, but these findings are preliminary and do not establish cause-and-effect or official intake recommendations.
How to Learn About Lithium Levels in Your City’s Water
If you get public water from a municipal utility, your water provider is required to publish an annual Consumer Confidence Report (CCR) that lists water quality data. Usually:
Visit your city’s water utility website and look for terms like “Water Quality Report,”“Annual Water Report,” or “CCR.” If lithium isn’t listed, contact the utility and ask whether they have UCMR 5 lithium monitoring data. UCMR 5 testing is done by the U.S. Environmental Protection Agency (EPA). The EPA has been collecting drinking water data for lithium (2023–2025) under the Fifth Unregulated Contaminant Monitoring Rule (UCMR 5), which means your water system may already have tested it and reported the results online on the EPA website under UCMR 5 database.
Lithium Levels in Food Can Also Vary
The lithium content of food depends on soil mineral content. Foods grown in lithium-rich soil contain more lithium, while the same food grown elsewhere may contain very little.
Average daily intake estimates vary widely, but typical intakes from food and water combined are estimated to range from ~0.5 to 3 mg per day, depending on location.
Foods typically high in lithium include legumes, whole grains, nuts, seeds and vegetables such as leafy greens and root vegetables. Lithium content will vary depending on the mineral content of the soil in which the food is grown.
Nutritional Lithium Supplementation for Brain Health
Lithium supplements are commonly sold as lithium orotate and contain low doses of this mineral designed to fill in any gaps in your normal intake of lithium from food and water. Lithium aspartate, or lithium carbonate are available in micro-dose ranges, typically between 0.5–5 mg elemental lithium per day.
These doses are far below prescription levels and are often marketed for mood support stress resilience, cognitive aging and brain health.
Currently, no official dietary reference intake (RDA) exists for lithium. Some researchers have proposed a provisional intake of ~1 mg/day for adults based on observational data, but this has not been formally adopted.
Prescription Lithium Is Different from Nutritional Lithium
Prescription lithium used for bipolar disorder typically provides 300–1,200 mg of lithium carbonate per day, which equals 50–250 mg of elemental lithium.
At these doses, lithium acts as a powerful medication and requires regular blood tests because it can affect kidney and thyroid function.
Nutritional lithium does not reach these blood levels and should not be viewed as a substitute for medical treatment.
Health Conditions Studied in Relation to Lithium
Mental Health and Suicide Prevention
The strongest evidence for nutritional lithium comes from ecological studies linking trace lithium exposure in water to lower suicide rates. Meta-analyses support this association, although causation has not been proven.
Neuroprotection and Aging
Preclinical and epidemiological studies suggest lithium may support brain cell survival, reduce neuroinflammation, and may have potential longevity benefits
These findings have led to interest in lithium as a brain-aging nutrient, but we need more human clinical trials at nutritional doses to determine the true impact of this promising mineral.
Potential Risks and Cautions
While low-dose lithium appears safe for most adults, but emerging research suggests that prenatal exposure at higher environmental levels may be associated with neurodevelopmental risks. Also, people with kidney disease, thyroid disorders, or those taking diuretics should be cautious. As with any supplement, lithium should not be used indiscriminately, especially during pregnancy. Work with a healthcare provider who is well trained in prescribing supplements to guide you when trying a low dose lithium supplement for brain health.
There are still unanswered questions to be addressed through future research to determine the optimal intake range for long-term health or if there are different amounts of lithium needed for different stages of life such as pregnancy, childhood or for the elderly. Since there are still unanswered questions about lithium as a nutrient, most experts agree that lithium should be approached as a potentially beneficial trace mineral, not a required supplement.
Lithium is a Promising Nutrient that Warrants More Research
Nutritional lithium is a fascinating example of how trace elements in our environment can influence health in subtle but meaningful ways. While lithium is best known as a psychiatric medication, lithium also exists naturally in food and water, and long-term exposure to small amounts may support mental health and resilience.
Supplementation should be considered cautiously and individually. Ongoing research will determine whether lithium will be acknowledged as an essential trace mineral. Supplementing with low doses of lithium orotate can be used safely to support brain health, mental health and longevity especially if you live in an area with low levels of lithium in the water supply.
References
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