Depression is a mental illness that affects about 17 million persons in the United States alone. However, the figure is likely to be significantly higher because many people suffering from depression do not seek treatment for various reasons (1, 2).
The five categories of depressive illnesses are listed below, and they all share characteristics such as sorrow, irritability, a sense of emptiness, and changes in the body and brain that impede everyday functioning (2):
- major depressive disorder (MDD)
- disruptive mood dysregulation disorder
- persistent depressive disorder
- premenstrual dysphoric disorder
- depressive disorder due to another medical condition
Depressive illnesses are treated with medication and psychotherapy. Furthermore, lifestyle adjustments such as dietary changes and supplementation may aid recovery and lower the likelihood of relapse.
Some study suggests that specific vitamins, minerals, herbs, and other components may help improve depression symptoms.
However, it is critical to consult a healthcare expert before using any new supplement to confirm that it is safe and suited to your requirements.
This article covers ten substances that may benefit those suffering from depression.
How we chose
Several dietary supplements are available on the market, but not all are safe and beneficial.
We picked supplements for this post based on the following criteria:
- Evidence-based: The accessories in this list have been studied for their use in treating depression.
- Testing: We picked brands whose goods are evaluated regularly, ideally by a third-party agency, throughout production.
- Ingredients: We chose goods from brands that value high-quality ingredients and readily absorbed types of vitamins and minerals. Artificial flavors, fillers, and preservatives are also avoided or limited in the products listed below.
- Price: While the supplements provided vary in price, they are reasonably priced.
- Vetting: Our professional team has researched and authorized all the brands and products featured here, which assesses companies based on medical credibility and business standards.
Eathealthyisgood’s picks of the best supplements to help with depression
Best with Rhodiola
Pure Encapsulations Rhodiola Rosea
- Dosage: 1 pill 1-2 times daily
- Active ingredients: Rhodiola extract
Rhodiola is a herb connected to possible health advantages when used as a supplement, including decreased depression symptoms and enhanced stress response (3).
The herb is supposed to help persons with depression by lowering hypothalamic-pituitary-adrenocortical (HPA) axis overactivity and influencing neurotransmitter receptors and cellular networks (3, 4, 5).
For example, investigations on individuals with depression discovered that taking Rhodiola daily for 6 or 12 weeks resulted in clinically significant decreases in depressive symptoms (6, 7).
Furthermore, while Rhodiola therapy was shown to be less effective than the antidepressant medicine Sertraline in one trial, it was associated with far fewer adverse effects (6).
If you want to take a Rhodiola supplement, this Pure Encapsulations product is a fantastic choice.
The supplement includes 100 mg of Rhodiola Rosea that has been standardized to contain 3% rosavin and 1% salidroside — bioactive components considered responsible for Rhodiola’s therapeutic benefits.
Furthermore, Pure Encapsulation is a corporation that values product quality.
The firm surpasses USP requirements, an organization that establishes tight product-specific criteria for supplements.
Independent laboratories like Eurofins, Silliker, and Intertek also test Pure Encapsulations goods.
Best with Saffron
NOW Saffron 50 mg
- Dosage: 2 capsules twice a day
- Active ingredients: Saffron
Saffron is a vibrantly colored spice with antioxidant chemicals like the carotenoids crocin and crocetin. Surprisingly, Saffron has shown promise as a natural antidepressant (8, 9).
Studies have shown Saffron to enhance levels of the mood-boosting chemical serotonin in the brain. While scientists aren’t sure how this mechanism works, it’s conceivable that Saffron slows serotonin reuptake, maintaining it in the brain for longer (8, 9).
Saffron considerably decreased depression severity and was significantly more effective than placebo, according to two 2019 evaluations (8, 10).
Furthermore, one study discovered that saffron pills were as helpful as antidepressant medicine in lowering depression symptoms (8)
NOW Saffron 50 mg has a dosage proven helpful in treating depressive symptoms (11, 12).
Furthermore, the supplement is inexpensive and widely available at most national pharmacies.
NOW supplements are manufactured in an Underwriters Laboratory-certified facility that surpasses current good manufacturing standards (CGMPs).
The Food and Drug Administration (FDA) establishes CGMPs to ensure safe supplement manufacture and processing.
Best with omega-3s
Nordic Naturals EPA Xtra
- Dosage: 2 softgels per day
- Active ingredients: omega-3s (EPA, DHA, and others)
Omega-3 fats are necessary, so you must obtain them from your diet. According to specific research, omega-3 supplements may assist some people in minimizing their depressive symptoms (13).
For example, in a 2020 evaluation of 10 trials including 910 persons with MDD, omega-3 supplements were more helpful than placebo treatments in lowering depressive symptoms. Higher dosage omega-3 supplements were more beneficial than lower dose supplements (14).
Another 2020 study discovered that supplements with a more excellent eicosapentaenoic acid (EPA) to docosahexaenoic acid (DHA) ratio were beneficial. EPA and DHA are two forms of omega-3 fatty acids that are abundant in seafood (13).
While these findings are encouraging, additional study into the impact of omega-3 supplementation on depressed symptoms is required.
According to research, supplements containing a higher concentration of EPA are the most useful for persons suffering from depression. As a result, selecting an omega-3 supplement with at least 1,000 mg of EPA may be the best option (14).
Nordic Naturals EPA Xtra satisfies this requirement with a 2-softgel dose containing 1,060 mg of EPA and 260 mg of DHA.
Nordic Naturals fish oil products are third-party tested to guarantee they satisfy stringent purity, potency, and freshness criteria.
Furthermore, the firm makes the certificate of analysis (COA) for each batch of its supplements available online for maximum openness.
Best with N-acetyl-L-cysteine
Pure Encapsulations NAC (N-acetyl-L-cysteine) 600 mg
- Dosage: 1 pill 1-2 times daily
- Active ingredients: N-acetyl-L-cysteine
NAC is an amino acid precursor to L-cysteine and glutathione.
Glutathione is one of your body’s most significant antioxidants, essential for controlling inflammation and protecting cells from oxidative damage (15).
Taking NAC has been demonstrated to provide a variety of health advantages, including increased glutathione levels in the body (16).
According to research, those who suffer from depression have increased levels of inflammatory cytokines such as C-reactive protein, interleukin-6, and tumor necrosis factor-alpha. NAC may help decrease inflammation and alleviate depressive symptoms. (17).
Furthermore, NAC may help persons with mental diseases with neurotransmitter imbalance. Among other things, the dysregulation of neurotransmitters such as dopamine and glutamate may be linked to mood disorders and schizophrenia (17).
Finally, a 2016 meta-analysis of five research found that NAC significantly decreased depressive symptoms and increased functioning in patients with depression compared to placebo treatments. Furthermore, the NAC pills were safe and well tolerated (18).
This Pure Encapsulations supplement is an excellent NAC supplement since it includes only one active component and is well tested throughout production.
Best with vitamin D
Thorne Vitamin D/K2 Liquid
- Dosage: 1-3 times per day, two drops
- Active ingredients: D3 vitamin and K2 vitamin
Vitamin D is a vital substance that serves several functions in your body. However, many people, particularly those suffering from depression, may not have enough vitamin D.
According to research, those who suffer from depression are more likely to be vitamin D deficient. Those suffering from the illness have lower vitamin D levels than the general population, and those with the lowest levels have the most severe depression symptoms (19).
Vitamin D may lower the risk of depression through various pathways, including inflammation reduction, mood regulation, and protection against neurocognitive impairment (19).
Several studies on depressed persons show that vitamin D supplements can significantly improve depressive symptoms, quality of life, and illness severity (19, 20).
Remember that additional study is needed before vitamin D may be suggested as a cure-all for depression. Furthermore, it is uncertain if vitamin D supplements are just adequate for persons who are deficient in vitamin D.
Thorne Vitamin D/K2 Liquid is a high-quality vitamin D supplement that contains 1,000 IU (25 mcg) of vitamin D3, a type of vitamin D that is highly absorbable.
Furthermore, each 2-drop serving contains 200 mcg of vitamin K2, which collaborates with vitamin D in the body (21).
NSF International, a body that inspects production facilities and analyzes supplements for quality and efficacy, has approved Thorne.
Best with B vitamins
Klaire Labs B-Complex Plus
- Dosage: 1 pill daily
- Active ingredients: Thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, choline, inositol, and para-aminobenzoic acid are some of the nutrients included in this supplement.
B vitamins are essential for brain function and mood modulation.
B vitamins, such as folate, B12, and B6, are required to create and mediate neurotransmitters such as serotonin, GABA, and dopamine (22).
Older research shows that vitamin B12 and folate deficits may raise the incidence of depression and that supplementing with these nutrients may help lessen depressive symptoms in some groups (23, 24, 25, 26).
Prior research discovered that B12 injections were effective in persons with MDD with antidepressant medication (27).
Furthermore, according to a 2020 review, taking vitamin B12 supplements early in life may postpone the onset of depression and boost the benefits of antidepressant medicines (28).
Vitamin B6 has also been shown to help depression symptoms when combined with other nutrients such as tryptophan and nicotinamide, a kind of vitamin B3 (29).
Because multiple B vitamins may benefit those suffering from depression, a B-complex supplement containing all eight B vitamins may be the best option.
Klaire Labs B-Complex Plus has all eight B vitamins and active versions of folate and B12 for improved absorption. It also contains no common allergies, such as milk, shellfish, eggs, tree nuts, peanuts, gluten, or soy.
Klaire Labs supplements are manufactured in an FDA-approved CGMP-compliant facility.
Best with zinc
Pure Encapsulations Zinc 15 mg
- Dosage: 1 pill 1-4 times a day
- Active ingredients: Picolinate of azinc
Zinc is an essential element for brain function and neurotransmitter pathway control. It also has anti-inflammatory and antioxidant effects (30).
Zinc insufficiency is significantly connected to an increased risk of depression and the severity of depressive symptoms (30).
A 2020 study discovered that zinc supplementation considerably reduced symptom ratings in persons suffering from depression (31).
Furthermore, a 2021 meta-analysis of five trials found that zinc supplementation may be beneficial for lowering depressive symptoms in persons with clinical depression who are taking antidepressant medicines. Zinc dosages ranging from 10 to 25 mg were employed in the experiments (32).
Pure Encapsulations provides a zinc supplement formulated with high-grade zinc picolinate that is tested numerous times during production.
The product is also available in a 30-mg zinc dosage, allowing you to select the dose that best meets your nutrient requirements.
Best with SAMe
Jarrow Formulas SAMe 400 mg
- Dosage: 1 pill daily
- Active ingredients: S-Adenosylmethionine
S-Adenosylmethionine (SAMe) is a sulfur-containing molecule with promising antidepressant properties. It occurs naturally in the body and serves critical functions in brain function.
An analysis of eight research published in 2020 discovered that SAMe, administered alone or combined with antidepressant medicines, alleviated depressive symptoms in persons with MDD. Doses of 200-3,200 mg were utilized in the investigations, with treatment periods ranging from 2 to 12 weeks (33).
While this is encouraging, further study is needed before drawing firm conclusions.
Jarrow Formulas SAMe supplement contains 400 mg of SAMe per pill and has an excellent internet rating.
Jarrow Formulas products are third-party evaluated by laboratories recognized by the United States Department of Agriculture (USDA).
Best with magnesium
Bluebonnet Magnesium Glycinate
- Dosage: 4 magnesium bisglycinate pills per day
- Active ingredients: Magnesium is a vital mineral that may help persons suffering from depression.
Magnesium deficiency is frequent in persons suffering from depression, and evidence suggests that supplementing with it may help alleviate symptoms (34).
In a randomized trial of 126 persons with mild to severe depression, I was consuming 248 mg of magnesium per day for six weeks significantly alleviated depressed symptoms when compared to a placebo (35).
Furthermore, meager magnesium consumption has been associated with an increased risk of depression, particularly in younger individuals (36).
Each capsule of Bluebonnet Magnesium Glycinate contains 100 milligrams of magnesium. You can modify your dose according to how much magnesium you require.
It’s also a smart choice because it includes magnesium glycinate, a type of magnesium that is highly absorbable (37).
NSF International has verified Bluebonnet and its goods are gluten-free.
Best with creatine
Thorne Creatine
- Dosage: 1 scoop (5 grams) daily
- Active ingredients: Monohydrate of creatine
Creatine is an organic acid essential for preserving brain energy, among other things. Changes in brain energy levels are considered to have a role in depression development (38).
Some research suggests that supplementing with 2-10 grams of creatine daily may help patients with MDD (39).
In addition, a 2020 research of 22,692 persons indicated that depression was 42% greater in adults with the lowest creatine consumption than in adults with the most excellent intake.
Females aged 20 to 39 and those not using antidepressant or anti-anxiety medication appeared most protected (40).
Thorne Creatine is an excellent creatine supplement since it has only one component and is NSF Certified for Sport – a third-party certification that ensures the product is free of over 270 chemicals prohibited by major sporting organizations.
Thorne Creatine is also unflavored, making it a flexible supplement that may be blended with your favorite beverage.
How to choose
If you have depression and wish to test one or more supplements to see if they help your symptoms, you should get the opinion of a healthcare practitioner before adding any new supplement to your diet.
Although certain supplements may help some people reduce depression symptoms, they are not suited or safe for everyone.
After consulting with a healthcare practitioner and identifying one or more acceptable supplement components, selecting high-quality goods from reputable providers, such as those described in this article, is critical.
When looking for supplements, keep the following things in mind:
- Potential drug interactions: Some supplements, especially antidepressants, may interfere with drugs. This is one of the reasons it’s critical to consult with a healthcare practitioner before starting any new supplements.
- Form and dosage: Softgels, for example, are a more straightforward supplement form to ingest. If you have difficulties remembering to take supplements, vitamins, or medications, consider a product you only need to take once daily.
- Ingredients: Read supplement labels carefully, especially if you have unique dietary needs or preferences, such as food allergies. Some folks may also want to avoid supplements with chemicals like artificial colors and preservatives.
- Cost: Because supplements might vary in price, evaluating product costs is critical, especially if you’re on a tight budget.
When to see a healthcare professional
Everyone has lows from time to time. However, depression is not the same as having a bad mood. Depression generates a prolonged melancholy and a loss of interest in previously appreciated activities.
If you are suffering from depression, you must get appropriate treatment.
If you need help determining where to turn for assistance, consult a trusted healthcare provider, such as a primary care physician or therapist.
They can assist you in obtaining the necessary care.
Suicide prevention
If you or someone you know is thinking about suicide or self-harm, please get help:
- Call the National Suicide Prevention Lifeline at 800-273-8255 any time of day or night.
- Text “HOME” to 741741, the Crisis Text Line.
- What if you’re not in the United States? Befrienders Worldwide can help you identify a hotline in your country.
- If you believe there is an emergency, dial 911 or your local emergency number.
Stay with someone and remove any weapons or drugs that might cause damage while you wait for aid. You are not alone.
Frequently asked questions
Which supplements are commonly used for depression?
Certain dietary supplements, such as omega-3s, vitamin D, rhodiola, B12, and Saffron, have been shown in studies to assist some people in reducing depression symptoms.
These supplements, however, may not be appropriate or beneficial for everyone.
Before beginning any new dietary supplement, consult with a healthcare expert. This is especially critical if you use antidepressants or other drugs.
A healthcare expert can help you select the best supplements based on your medical history, prescriptions, and laboratory values.
What’s the best natural antidepressant supplement?
There is no one optimal vitamin for persons suffering from depression. Although certain nutrients have been demonstrated to aid particular populations with depression, not all supplements will benefit everyone.
Every person suffering from depression has unique requirements, and they should collaborate with a healthcare provider to develop a tailored therapy plan that may or may not include nutritional supplements.
What’s the best herb for anxiety and depression?
While some herbs, such as rhodiola and chamomile, may help people reduce or manage their symptoms, there is no optimal herb for treating anxiety or depression (41).
Furthermore, while taking a herbal supplement may be beneficial, it should not be taken as a prescribed antidepressant drug.
The bottom line
Depression is a mental illness that affects millions of individuals throughout the world. Although medicine and counseling are commonly used to treat depression, some people may try alternative safety measures, such as dietary changes or supplements, to alleviate their symptoms.
The supplements mentioned in this article have been tested for their ability to alleviate depressive symptoms and may be suitable for certain persons suffering from depression.
However, additional study is needed before medical specialists can draw firm conclusions regarding the impact of these supplements on depression.
Any new supplement should be discussed with a healthcare practitioner to confirm that it is safe for you and meets your needs.
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