What Supplements Are Good for Depression?

Natural dietary and herbal supplements for depression include folic acid, GABA, SAMe, tryptophan, and vitamin D. These supplements may improve mild depression symptoms like fatigue, hopelessness, and trouble sleeping. Depression is a common mental health condition that causes persistent feelings of sadness or frustration.

The claims made by supplement manufacturers aren't always backed by scientific evidence. The potency and contents of supplements can also vary widely. Severe depression generally requires medical treatment, whether or not that includes antidepressants.

1. Folic Acid

Folic acid is the synthetic form of folate, a B vitamin (B9) found in fruits, leafy vegetables, and other foods. It affects the neurotransmitters known as monoamines. Research has linked folate deficiency with higher levels of depression.

The level of folate doesn't always correlate to the presentation of depression. A four-year longitudinal study was published in 2023. The researchers explored the link between folate and vitamin B12 and depression symptoms. They found that vitamin B12 mattered more than folate: Low levels of vitamin B12 were shown to increase depression symptoms, but not folate.

The evidence for the effectiveness of folic acid on its own is under consideration. It appears that folic acid could offer some benefits in conjunction with antidepressants.

5-MTHF and a related form of folate called L-methylfolate might be helpful as an addition. Be wary of non-prescription products that list 5-MTHF, L-methylfolate, or "optimized folate" as the main ingredient.

2. GABA

Gamma-aminobutyric acid (GABA) is a neurotransmitter involved in inhibition and stress relief. It's sold as a capsule, pill, or powder.

People with anxiety and depression are likelier to have lower GABA levels than others. A study published in 2020 noted that GABA acts like an antidepressant. The researchers only looked at the role of GABA in rats. More human research on the effects of GABA supplements on mood is needed.

3. Omega-3 Fatty Acids

The polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids. EPA and DHA are essential to brain function and cardiovascular health. They're the main ingredients in fish oil but are also sold in formulas that include more of one than the other.

The efficacy of omega-3s is mixed: Some evidence suggests that they're helpful for depression, while others are inconclusive. A review published in 2021 noted that studies had not yet determined a causal relationship.

It remains unclear how effective omega-3s are and what formulation and combination of treatments are most beneficial. Omega-3s have few side effects and have cardiovascular benefits. They may be worth a try after consulting a healthcare provider first.

4. Saffron

Saffron is a spice made from the dried stigmas of crocus plants. It's used in cooking and in traditional Persian medicine to treat depression symptoms. Saffron supplements can be found online, but they're not widely available.

A review published in 2019 found that saffron is more effective than placebos for mild to moderate depression. Saffron was not found to be superior to selective serotonin reuptake inhibitors (SSRIs) like fluoxetine and citalopram. SSRIs are antidepressants that increase serotonin levels to decrease depression symptoms.

More research is needed to confirm the exact level of effectiveness for depression. Saffron appears to be a promising treatment for milder cases.

5. SAMe

S-adenosylmethionine (SAMe) is a naturally occurring compound. SAMe, pronounced "sammy," affects neurotransmitters like serotonin and dopamine. Lower levels of SAMe have been associated with depression.

SAMe can be helpful when you use it in conjunction with other natural treatments. A study published in 2020 explored the use of SAMe with L. plantarum HEAL9 (a probiotic) compared to a placebo. The researchers found that the combined supplementation improved depression symptoms in participants after only two weeks.

Questions about its overall effectiveness and delivery methods remain. SAMe does have some side effects: It can exacerbate mania or hypomania in people with bipolar disorder. Don't take SAMe without consulting a healthcare provider.

6. Tryptophan

Tryptophan is an amino acid—most famous for being found in Thanksgiving turkey—that helps produce serotonin. It's sold over the counter in capsule form as L-tryptophan and 5-HTP. Both represent different stages in the serotonin production process.

Research has found a link between tryptophan depletion and depressive symptoms. A study published in 2016 concluded that low levels of tryptophan interfere with emotional processing in people with depression.

The Food and Drug Administration (FDA) temporarily pulled all L-tryptophan products off the market in 1989. More than 1,500 people who took L-tryptophan supplements developed a blood disorder called eosinophilia-myalgia syndrome. Contamination may have caused this blood disorder. More than two dozen people died as a result.

Safety concerns exist if a person takes L-tryptophan for more than three weeks. It might be worth looking into other options that may be more beneficial for depression.

7. Vitamin D

Your body naturally makes vitamin D, but it can also be consumed through foods and supplements. It's the primary vitamin responsible for bone growth through calcium absorption.

A study published in 2020 found a link between depression and vitamin D. The researchers noted that vitamin D receptors play a part in the regulation of emotions. They also mentioned that vitamin D might be more helpful for people diagnosed with depression compared to those who exhibit a few symptoms.

8. Zinc

Zinc is a nutrient that plays a role in immunity, protein and DNA production, and wound healing. Your age determines the amount of zinc you need on a daily basis. This might vary if depression is a factor in your life.

Zinc supplements may be a possible remedy for depression. A link between zinc and depression have been known since the 1980s. A study published in 2018 found that a deficiency in zinc could make a person more susceptible to depression.

How To Choose

Please speak with a healthcare provider or pharmacist before starting any supplements. The effects of supplements depend on the type, dosage, frequency of use, and interactions with current medications. A healthcare provider will know what supplements—if any—could help best manage depression symptoms.

Here are some considerations for when you choose supplements:

• Cost: You may compare the costs of different brands and supplements to make sure you get the best price.
• Form: Supplements can come in different forms, such as capsules and tablets or powders that you mix into water.
• Ingredients: Read the label to make sure a supplement doesn't contain ingredients that you are allergic or sensitive to. You might also steer clear of artificial colors and preservatives.
• Potential drug interactions: Talk to a healthcare provider to make sure a supplement doesn't negatively interact with any other drugs or supplements you currently take.

It's also important to keep in mind that the FDA minimally regulates supplements. Make sure that any supplement you take is third-party tested. Reputable organizations are NSF International, USP (United States Pharmacopeia), and ConsumerLab.

When To Contact a Healthcare Provider

It's important to contact a healthcare provider if you have three or more depression symptoms, especially if they persist longer than two weeks. Let a healthcare provider know if you:

• Are taking medications that may cause depression
• Cry without any apparent cause
• Have signs of alcohol use disorder (AUD), such as guilt about how much you drink
• Hear voices that aren't there
• Think that your child or adolescent is depressed

A Quick Review

Folic acid, GABA, SAMe, tryptophan, and vitamin D are supplements that may treat mild depression symptoms. It's important to talk to a healthcare provider before starting a supplement. They can help you decide what supplements can improve your symptoms and have the least side effects.

You may also talk to a healthcare provider if you have depression symptoms. They can recommend treatments like antidepressants and therapy. Other ways to manage depression include light therapy, relaxation techniques, and yoga.