Depression Supplements that Need More Research
There are dozens of supplements marketed to support mental health, improve mood, and reduce depressive symptoms. However, most of them are not well supported by research. In some cases, there may be a benefit for some individuals, but more quality research is needed to make strong recommendations.
Probiotics
There is a well-established connection between the gut and the brain, and research has suggested a relationship between your gut microbiota (the colony of bacteria found in the gut) and depression.
People with known digestive disorders may benefit from a probiotic and experience some mood benefits as well. However, more research is needed to understand the best dose and the specific types of probiotics. In addition, research has shown no real benefit to otherwise healthy people.
It’s always helpful to talk with a healthcare provider, especially one that specializes in digestive health, to determine if a probiotic supplement might help you.
5-Hydroxytryptophan (5-HTP)
“The 5-hydroxytryptophan supplements, also known as 5-HTP, may increase serotonin levels and positively affect mood,” says Khurana. Our bodies naturally make 5-HTP from L-tryptophan (an amino acid found in some protein-rich foods), which they then convert into both serotonin and melatonin. This is why this supplement is marketed for both depression and sleep. However, there is very little research testing this supplement, so it’s unclear how helpful it actually is—and at what dose.
5-HTP supplements also come with serious side effects, including serotonin syndrome if taken with SSRIs. “Some people taking 5-HTP have experienced mania or suicidal thoughts as well,” says Puello.
Turmeric
It’s believed that curcumin may benefit people with depression by reducing inflammation. However, there’s limited research to test the benefits, and the current quality of evidence is low. Participants in most of the studies looking at turmeric or curcumin (the active compound in turmeric) were also taking antidepressants.
Are Depression Supplements Beneficial?
There are dozens of vitamin, mineral, antioxidant, and herbal supplements that are marketed to treat depression, with varying levels of data to support their use. While supplements on their own are not likely to completely treat depression, there are some that may offer benefits in conjunction with other treatments. “Success or failure with a supplement could depend on a wide range of factors, such as age, gender, race, concurrent conditions, other supplements and medications, and even more,” says Jennifer Hanes, MS, RDN, LD.
Additionally, “when considering natural remedies for depression, it’s important to understand that natural remedies can take longer to take effect than prescription medication,” says Sharon Puello, MA, RD, CDN, CDCES.
It’s vital to work closely with a healthcare provider, including someone who specializes in mental health, when considering supplements as part of your treatment plan.
Those who may be more likely to benefit from supplements for depression include:
People with nutrient deficiencies. In the cases of vitamin and mineral supplements, more is not necessarily better. However, “B12, folate, magnesium, and zinc deficiencies seem to worsen symptoms of depression and potentially reduce the effectiveness of the medications,” says Hanes. Correcting vitamin D deficiencies is essential for overall health, and it may also help with depression. It is therefore important to work with a healthcare provider to supplement if you have a deficiency in a specific nutrient.
People taking certain antidepressant medications. SAMe, methylfolate, omega-3s, and vitamin D may also be particularly useful when combined with antidepressant medications. Additionally, “EPA has shown to quantifiably improve response to various antidepressant medications,” says Hanes. However, there may be risks of interactions with certain medications, so please talk to a healthcare provider before adding in these supplements, especially if you are taking medications.
People who don’t respond well to medications. “Those most likely to benefit from herbal supplements may include people who cannot tolerate or are resistant to more standard treatment for depression, including psychotropic medications and psychotherapy,” says Steinberg.
People with mild symptoms. There is some evidence to support the use of certain supplements like St. John’s wort, especially among people with milder symptoms. However, it doesn’t come without side effects and interacts with many medications, so proceed with caution and discuss symptoms and treatment options with a healthcare provider.
Who May Not Benefit from Certain Depression Supplements
The best way to determine if one of the many depression supplements available is right for you is to work closely with a healthcare provider. “Since herbs and other supplements are not monitored by the FDA, you don’t always know if what you’re getting is safe, so everyone should be cautious,” says Steinberg. However, there are certain people who should avoid or be extra cautious about using some of the supplements—especially the 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 a patient’s depression,” says Gauri Khurana, MD, MPH, psychiatrist and clinical instructor at Yale University School of Medicine.
Those who should be extra cautious about certain supplements include:
People with moderate to severe depression. “Those with moderate to severe depression (rather than mild symptoms) should definitely seek out a mental health professional for more standardized approaches for treatment. While it may be a more cost-effective approach (for some), supplements should not be a stand-alone treatment for this group,” says Steinberg.
People taking SSRIs (selective serotonin reuptake inhibitors) such as Prozac, Zoloft, Lexapro, or Celexa. Both St. John’s wort and 5-HTP are known to potentially cause something called serotonin syndrome when taken in combination with SSRIs. Both SSRIs and these supplements increase the amount of serotonin in the brain and can lead to an overload. This can result in mild symptoms like changes in blood pressure, tremors, nausea, and vomiting or more life-threatening symptoms including seizures, renal failure, and respiratory failure.
People taking other medications. St. John’s wort interacts with several medications, including HIV drugs, some cancer medications, blood thinners, oral contraceptives, pain medications, and more. Similarly, SAMe (short for S-adenosylmethionine) can worsen manic symptoms of those with bipolar disease and interact with other medications including those to treat Parkinson’s disease.
Pregnant or breastfeeding people. In general, herbal supplements are not well studied among pregnant and breastfeeding people. While vitamins and minerals are generally safe (and recommended) during pregnancy, it’s always best to consult with a healthcare provider to ensure the levels you are taking are safe for you.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Experts we interviewed for supplements for depression include:
- Emily Steinberg, MD, board-certified psychiatrist and assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai
- Jennifer Hanes, MS, RDN, LD, registered dietitian specializing in psychiatric disorders
- Sharon Puello, MA, RD, CDN, CDCES, registered dietitian and certified diabetes educator
- Gauri Khurana, MD, MPH, psychiatrist and clinical instructor at Yale University School of Medicine.
What to Look for in Supplements for Depression
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
- Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
- Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
- The third-party certifications we can trust are: ConsumerLab, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
- Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
- Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.
Form
Each supplement reviewed in this article comes in different forms. Please review our top picks to learn about the best form of each supplement.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Many supplements (including St. John’s wort, SAMe, and 5-HTP) marketed to treat depression can interact or lead to dangerous side effects when taken with antidepressants or other medications meant to treat mental illness. They may also interact with other medications and supplements. Therefore, it’s vital that you discuss all supplements with a healthcare provider.
Depression Supplement Dosage
There is no standard dose for supplements to treat depression. In the case of vitamins, the recommended amount will vary by vitamin, and most manufacturers will use daily values, dietary reference intakes (DRIs), and adequate intakes (AIs) to determine dosage. Some manufacturers add more than the recommended amount of certain vitamins and minerals—as is the case with many B vitamins—since emerging research suggests there may be benefits to higher doses. In addition, the amount your body absorbs varies by vitamin, so doses higher than the recommended amount may be indicated.
When it comes to herbal and other supplements, there is also no standard dose, but most manufacturers will look to the research to determine an appropriate amount to include. The recommended dose may vary by symptoms and your individual health.
How Much Is Too Much?
Your body filters out excess water-soluble vitamins (like B-vitamins), so it’s difficult to overconsume these. However, fat-soluble vitamins like vitamin D are stored in fat tissues and can be dangerous in excess. While there is no upper limit (UL) established for omega-3s, high doses may interact with some anticoagulant medications. You can ensure you aren’t exceeding the upper limits of any vitamin or mineral by running your supplements by a healthcare provider.
When it comes to other types of supplements like herbs and other compounds, safe amounts will vary and may depend on your health status and other supplements and medications you are taking. It’s always best to discuss the dosing of any supplements with a healthcare provider first.