A recent study published in the journal Nutrients found that moderate consumption of red meat as part of a balanced diet may improve levels of brain-supporting nutrients such as vitamin B12 and zinc — without negatively affecting gut microbiota or mental health.
The study included more than 3,600 participants whose data were collected as part of the American Gut Project. Participants provided stool samples and completed dietary questionnaires, after which their diets were evaluated using the Healthy Eating Index (HEI), which accounts for both beneficial and harmful components of nutrition.
Participants were divided into four groups based on red meat consumption and overall diet quality. Results showed that red meat consumers with high HEI scores had higher levels of vitamins and minerals important for brain health — including vitamin B12, zinc, selenium, calcium, vitamin D, choline, and iron — compared to those who did not consume red meat. Folate levels were slightly lower among red meat consumers, but not to a deficient degree. Moreover, moderate red meat intake within a high-quality diet did not adversely affect gut microbiota and was even associated with greater microbial diversity. High HEI scores were also correlated with lower prevalence of depression, bipolar disorder, and migraine, regardless of red meat consumption.
The authors noted that the study was cross-sectional and therefore cannot establish causation. They also disclosed that the research was funded by the National Cattlemen’s Beef Association, though the sponsors did not participate in the study design or data analysis.
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