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According to the National Institutes of Health (NIH), more than 21 million American adults suffered from major depressive disorder in 2020. COVID-19 has led to an increase in depression, and those facing significant stress, including financial hardship, may be more likely to struggle with this mental illness.
If you are experiencing depression, it is not your fault and you deserve treatment. There are many ways to effectively treat depression, but remember that this is a serious mental illness that should not go away on its own. “Depression is a widespread mental health condition that varies in severity and can be treated with a range of strategies,” said Emily Stein, board certified psychiatrist and assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai, Dr. Berger. . When deciding to start taking supplements to treat depression, it’s important to remember that nutritional supplements are often considered an additional treatment for depression. This means that they can help other treatments become more effective, but they are not effective treatments on their own. However, some supplements can interact with medications in potentially dangerous ways, and what works for some people may worsen symptoms for others. These are just a few reasons why it’s important to work with your healthcare provider if you’re considering taking supplements to help relieve your symptoms.
When looking at various supplements for depression, we considered efficacy, risks, drug interactions, and third party certification.
Our team of registered dietitians review and evaluate each supplement we recommend against our supplement methodology. After that, our board of medical experts, registered dietitians, reviews each article for scientific accuracy.
Always check with your doctor before adding a supplement to your diet to make sure the supplement is right for your individual needs and at what dosage.
Eicosapentaenoic acid (EPA) is an omega-3 fatty acid. Carlson Elite EPA Gems contains 1,000 mg of EPA, a dose that research has shown can help treat depression. While it is unlikely to be effective on its own or improve your mood if you are physically healthy, there is evidence to support combining EPA with antidepressants. Carlson Elite EPA Gems have been tested by ConsumerLab.com’s voluntary certification program and voted Top Choice in the 2023 Omega-3 Supplement Review. This confirms that the product contains the declared characteristics and does not contain potentially harmful contaminants. In addition, it is certified for quality and purity by the International Fish Oil Standard (IFOS) and is non-GMO.
Unlike some fish oil supplements, it has a very slight aftertaste, but if you experience fishy burps, store them in the refrigerator or freezer.
Unfortunately, high quality supplements can be expensive, like this one. But one bottle does have a four-month supply, so you just have to remember to refill three times a year. Because it’s made from fish oil, it may not be safe for people with fish allergies, and it’s also not vegetarian or vegan.
We are fans of natural vitamins because they are USP certified and often affordable. They offer vitamin D supplements in doses ranging from 1,000 IU to 5,000 IU, which means you can find an effective dose that’s right for you. Before taking vitamin D supplements, it’s a good idea to check your blood levels of vitamin D to make sure you’re deficient. A registered dietitian or health care provider can help you determine the best dosage for you.
It is important to remember that research on vitamin D supplementation and depression is inconsistent. While there appears to be an association between low vitamin D levels and the risk of depression, it’s not clear if supplements actually provide much benefit. This may mean that the supplements are not helping, or that there are other reasons, such as less exposure to sunlight.
However, if you are deficient in vitamin D, supplementing is important for overall health and may provide some moderate emotional benefits.
St. John’s wort may be as effective in treating mild to moderate depression as selective serotonin reuptake inhibitors (SSRIs), one of the most commonly prescribed drugs for depression. However, it is absolutely essential to check with your doctor before starting to use this supplement as it can be risky for many people.
When choosing a St. John’s wort supplement, it’s important to consider dosage and form. Most studies have looked at the safety and effectiveness of two different extracts (hypericin and hypericin) rather than the whole herb. Studies show that taking 1-3% hypericin 300 mg 3 times a day and 0.3% hypericin 300 mg 3 times a day may be beneficial. You should also choose a product that includes all parts of the plant (flowers, stems, and leaves).
Some new research looks at whole herbs (rather than extracts) and shows some effectiveness. For whole plants, look for doses with 01.0.15% hypericin taken two to four times a day. However, it is important to know that whole herbs are more likely to be contaminated with cadmium (a carcinogen and nephrotoxin) and lead.
We love Nature’s Way Perika because not only is it 3rd party tested, it also contains a research-backed 3% hypericin. Notably, when ConsumerLab.com tested the product, the actual amount of hypericin was lower than labeled, but still within the recommended saturation level of 1% to 3%. By comparison, nearly all St. John’s wort supplements tested by ConsumerLab.com contained less than what was listed on the label.
Form: Tablet | Dosage: 300 mg | Active ingredient: St. John’s wort extract (stem, leaf, flower) 3% hypericin | Servings Per Container: 60
St. John’s wort may help some people, but in others, it may worsen symptoms of depression. It is known to interact with many medications, including antidepressants, allergy medications, birth control pills, cough suppressants, immunosuppressants, HIV medications, sedatives, and more. Sometimes it can make the drug less effective, sometimes it can make it more effective, and sometimes it can be dangerous to increase the side effects.
“If St. John’s wort is taken with an SSRI, you may develop serotonin syndrome. Both St. John’s wort and SSRIs increase serotonin levels in the brain, which can overload the system and lead to muscle cramps, profuse sweating, irritability, and fever. Symptoms such as diarrhea, tremors, confusion and even hallucinations. If left untreated, it can be fatal,” Khurana said.
St. John’s wort is also not recommended if you have major depressive disorder or bipolar disorder, are pregnant, planning to become pregnant, or are breastfeeding. It also poses a risk to people with ADHD, schizophrenia, and Alzheimer’s disease. Possible side effects include upset stomach, hives, decreased energy, headache, restlessness, dizziness or confusion, and increased sensitivity to sunlight. Because of all these risk factors, it’s important to check with your doctor before you start taking St. John’s wort.
Because vitamin B deficiency has been linked to symptoms of depression, you may consider adding a B Complex supplement to your treatment regimen. We are fans of Thorne supplements as they place a lot of emphasis on quality and many of them, including Thorne B Complex #6, are NSF certified for sports, rigorous third-party certification that ensures supplements do what they say on the label (and nothing else). ). It contains active B vitamins to help the body absorb them better and is free of any of the eight major allergens.
It is worth noting that B vitamin supplements have not been proven to treat depression, especially in people who do not have B vitamin deficiencies. In addition, most people can meet their B vitamin needs through their diet, unless you a vegetarian, in which case a vitamin B12 supplement may help. While negative effects from taking too many B vitamins are rare, check with your doctor to make sure you’re not getting more than your acceptable intake limit.
Form: Capsule | Serving Size: 1 capsule Contains multivitamins | Active Ingredients: thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12, pantothenic acid, choline | Servings Per Container: 60
Folic acid supplements are marketed as folic acid (needed by the body to convert it into a form it can use) or folic acid (a term used to describe the various forms of B9, including 5-methyltetrahydrofolate, abbreviated as 5-MTHF), which is the active form of B9. Vitamin B9. Studies show that high doses of methylfolate, when combined with antidepressants, can reduce symptoms of depression, especially in people with moderate to severe depression. However, folic acid has not been shown to provide the same benefits.
The benefits are more pronounced for people whose diets are deficient in folic acid. In addition, some people have a genetic mutation that reduces the ability to convert folate to methylfolate, in which case it is important to take methylfolate directly.
We love Thorne 5-MTHF 15mg because it provides the active form of folic acid in a research-backed dosage. Although this supplement has not been verified by one of our leading third party testing companies, Thorne is known for its high quality ingredients and they are regularly tested for contaminants. Because this supplement is only effective when combined with other treatments for depression, it’s important to check with your doctor before you start taking it to make sure it’s right for your treatment plan.
Form: capsule | Dosage: 15 mg | Active ingredient: L-5-methyltetrahydrofolate | Servings Per Container: 30
SAMe is a naturally occurring compound in the body that regulates hormones and is involved in the production of the neurotransmitters dopamine and serotonin. SAMe has been used to treat depression for many years, but for most people it is not as effective as SSRIs and other antidepressants. However, more research is currently needed to determine potential clinical benefit.
Research shows the benefits of SAMe in doses (divided doses) of 200 to 1600 mg per day, so it’s important to work with a doctor who specializes in mental health and supplements to determine the best dose for you.
SAMe by Nature’s Trove has been tested by ConsumerLab.com’s voluntary certification program and voted the top choice in the 2022 SAMe Supplement Review. This confirms that the product contains the declared characteristics and does not contain potentially harmful contaminants. We also like that Nature’s Trove SAMe has a moderate 400mg dose, which can reduce side effects and is a good starting point, especially for people with mild to moderate depression.
It is free from the eight major allergens, gluten and artificial colors and flavors. It is kosher and non-GMO certified, making it an affordable option.
Form: tablet | Dosage: 400 mg | Active ingredient: S-adenosylmethionine | Servings Per Container: 60.
Like medicines, supplements can have side effects. “SAMe can cause nausea and constipation. When SAMe is taken with many standard antidepressants, this combination can induce mania in people with bipolar disorder,” Khurana said.
SAMe is also converted in the body to homocysteine, an excess of which can increase the risk of cardiovascular disease (CVD). However, more research is needed to understand the relationship between SAMe intake and cardiovascular disease risk. Getting enough B vitamins in your diet can help your body get rid of excess homocysteine.
There are dozens of supplements on the market that can support mental health, improve mood, and reduce symptoms of depression. However, most of them are not supported by research. This may be beneficial in some cases for some people, but more high-quality research is needed to make strong recommendations.
There is a strong connection between the gut and the brain, and studies have shown a link between the gut microbiome (a bacterial colony found in the gut) and depression.
People with known digestive disorders may benefit from probiotics as well as experience some emotional benefits. However, more research is needed to understand the optimal dosage and specific types of probiotics. Moreover, studies have shown that for healthy people, therapy does not bring real benefits.
It’s always a good idea to talk to a doctor, especially one who specializes in digestive health, to determine if a probiotic supplement can help.
“Supplementation with 5-hydroxytryptophan, also known as 5-HTP, can increase serotonin levels and have a positive effect on mood,” Khurana says. Our bodies naturally produce 5-HTP from L-tryptophan, an amino acid found in some protein-rich foods, and convert it into serotonin and melatonin. This is why this supplement is marketed as a treatment for depression and sleep. However, this supplement has only been tested in a few studies, so it’s unclear how much it actually helps and at what dosage.
5-HTP supplements also have serious side effects, including serotonin syndrome when taken with SSRIs. “Some people who take 5-HTP also experience mania or suicidal thoughts,” says Puelo.
Curcumin is believed to benefit people with depression by reducing inflammation. However, studies testing its benefits are limited and the quality of the evidence is currently low. Most study participants who took turmeric or curcumin (the active compound in turmeric) were also taking antidepressants.
There are dozens of vitamin, mineral, antioxidant, and herbal supplements on the market to treat depression, with varying degrees of evidence supporting their use. While supplements on their own are unlikely to completely cure depression, some supplements may be beneficial when used in combination with other treatments. “The success or failure of a supplement can depend on a variety of factors such as age, gender, race, comorbidities, other supplements and medications, and more,” says Jennifer Haynes, MS, RDN, LD.
In addition, “when considering natural treatments for depression, it’s important to understand that natural treatments may work longer than prescription drugs,” says Sharon Puello, Massachusetts, RD, CDN, CDCES.
Working closely with health care providers, including mental health professionals, is critical when considering supplements as part of a treatment plan.
people with nutritional deficiencies. When it comes to vitamin and mineral supplements, more is not necessarily better. However, “vitamin B12, folic acid, magnesium and zinc deficiencies appear to worsen depression symptoms and may reduce the effectiveness of medications,” Haynes said. Correcting a vitamin D deficiency is important for overall health and can also help with depression. That’s why it’s important to check with your health care provider to take supplements if you’re deficient in a particular nutrient.
People who take certain antidepressants. SAMe, methylfolate, omega-3s, and vitamin D may also be especially helpful when combined with antidepressants. In addition, Haynes says, “EPA has been shown to significantly improve response to various antidepressants.” However, there may be a risk of interactions with certain medications, so check with your doctor before adding these supplements, especially if you are on medication. .
People who do not respond well to medications. “People most likely to benefit from herbal supplements may include those who are intolerant or resistant to more standard treatments for depression, including psychiatric drugs and psychotherapy,” Steinberg said.
People with mild symptoms. There is some evidence to support the use of certain supplements, such as St. John’s wort, especially in people with milder symptoms. However, it is not without side effects and can interact with many medications, so be careful and discuss symptoms and treatment options with your healthcare provider.
The best way to determine if various depression supplements are right for you is to work closely with your healthcare provider. “Because herbs and other supplements are not regulated by the FDA, you don’t always know if what you’re getting is safe, so everyone should be careful,” Steinberg said. However, some people should avoid or use certain supplements with extreme caution, especially herbal supplements.
Everyone is different and what works for one person may not work for another. “It’s important to know that herbal supplements can actually significantly worsen depression in patients,” said Gauri Khurana, MD, MPH, psychiatrist and clinical instructor at the Yale School of Medicine.