The 6 Best Supplements for Depression, According to a Dietitian - Verywell Health

According to the National Institutes of Health (NIH), in 2020 more than 21 million U.S. adults experienced a major depressive episode. COVID-19 has contributed to an increase in depression, and those with major stressors, including financial hardship, may be more likely to struggle with this mental illness.

If you experience depression, it is not your fault, and you deserve to get treatment. There are many ways to effectively treat depression, but keep in mind that it is a serious mental illness and should not be tackled on your own. "Depression is a widespread mental health condition with various levels of severity and is treatable with an array of strategies," says Emily Steinberg, MD, board-certified psychiatrist and assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai.

If you choose to begin taking a supplement to help treat your depression, it is important to remember that dietary supplements are typically considered adjunctive treatments for depression. This means they can help make other treatments more effective but are not effective treatments on their own. However, some supplements interact with medications in a potentially dangerous way, and supplements that work for some may worsen symptoms for others. Those are a few of the many reasons it is so important to work with a healthcare provider if you are considering trying a supplement to help alleviate your symptoms. 

When exploring different supplements for depression, we considered efficacy, risks, interactions with medications, and third-party certifications.

Editor's Note

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy.

Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and which dosage to take.

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Eicosapentaenoic acid (EPA) is a type of omega 3 fatty acid. Carlson Elite EPA Gems provide 1,000 mg of EPA, which is the dose that research shows may help with depression. While it is not likely to be effective on its own—or boost your mood if you are healthy—there is evidence to support taking EPA in conjunction with antidepressant medications. Carlson Elite EPA Gems were tested and approved as a top pick in a 2023 review of omega 3 supplements through ConsumerLab.com's voluntary certification program. This verifies that the product contains what it says it contains without potentially harmful contamination. In addition, it is International Fish Oil Standards (IFOS) certified for quality and purity as well as non-GMO certified.

Unlike some fish oil supplements, its aftertaste is minimal, but if you do experience any fish burps, putting them in the refrigerator or freezer might help. 

Unfortunately, high-quality supplements can come with a hefty price tag like this supplement. But one bottle does contain four months' worth of supplements, so you only have to remember to replenish it three times a year. Because it's made from fish oil, it may not be safe for someone with a fish allergy, and it is not vegetarian or vegan.

Price at time of publication: $74 for 120 count ($0.62 per serving)

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_{Form: Soft gel | Dose: 1,000mg (1g) | Active Ingredients: EPA | Servings Per Container: 120}

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We are fans of Nature Made Vitamins since they are USP verified and tend to be budget-friendly. They have vitamin D supplements that range from 1,000 to 5,000 IU, which means that you can find an effective dose for you. Before supplementing with vitamin D, it's helpful to get your blood levels checked to see if you have a deficiency. A registered dietitian or a healthcare provider can help you determine the best dose for you.

It's important to keep in mind the research on vitamin D supplements and depression is inconsistent. While there appears to be a connection between low vitamin D and depression risk, it's not clear if supplements will actually offer many benefits. This could mean that either supplements are not helpful or that there is another reason for the link, such as less exposure to sunlight.

However, if you are vitamin D deficient, it's important for overall health to replete with supplementation—and it may offer some mild mood benefits.

Price at time of publication: $11 for 125 count ($0.09 per serving)

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_{Form: Tablet | Dose: 1,000-5,000 IU | Active Ingredients: Vitamin D | Servings Per Container: 125}

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Pros

• ConsumerLab.com approved

• Vegan

• Gluten-free

St. John's wort may help treat mild or moderate depression as effectively as selective serotonin reuptake inhibitors (SSRIs), which are among the most common medications used to treat depression. However, it is absolutely essential to talk to a healthcare provider before starting this supplement because it can be risky for many individuals.

When choosing a St. John's wort supplement, it's important to consider dose and form. Most research has looked at the safety and efficacy of two different extracts—hyperforin and hypericin—not the whole herb. The research suggests a dose of 1-3 percent hyperforin taken at 300 mg three times per day and 0.3 percent hypericin at 300 mg three times per day may be beneficial. You also want to choose a product that includes all parts of the plant—flower, stem, and leaves.

Some newer studies have looked at the whole herb (rather than extracts) and show some efficacy as well. In the case of the whole herb, look for a dose with 01.-0.15 percent hypericin, taken two to four times per day. However, it's important to know that the whole herb is more likely to be contaminated with cadmium (a carcinogen and kidney toxin) and lead.

We like Nature's Way Perika since it's not only third-party tested but contains a research-backed dose of 3 percent hyperforin. Of note, when ConsumerLab.com tested this product, the actual amount of hyperforin was lower than on the label but still within the recommended 1 to 3 percent saturation. For comparison, nearly all of the St. John's wort supplements tested by ConsumerLab.com came back at lower amounts than on the label.

Price at time of publication: $48 for 180 count ($0.32 per serving)

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_{Form: Tablet | Dose: 300 mg | Active Ingredients: St. John's wort extract (stem, leaf, flower) 3% hyperforin | Servings Per Container: 60}

A Word of Caution with St. John's Wort

St. John's wort may be helpful for some people, but other people may find it worsens their depression symptoms. It is also known to interact with many medications, including antidepressants, allergy medicines, birth control pills, cough medicine, immunosuppressants, HIV medicine, sedatives, and many more. It sometimes makes the medications less effective, sometimes strengthens the effects of the medication, and sometimes dangerously increases side effects.

"If St. John's wort is taken with an SSRI, you could experience serotonin syndrome.  Both St. John's wort and SSRIs increase serotonin in the brain, which can overload the system and cause symptoms such as muscle spasms, heavy sweating, agitation, fever, diarrhea, tremors, confusion, and even hallucinations. If this goes untreated, it can be deadly," says Khurana.

St. John's wort is also not recommended if you have severe depression or bipolar disorder, are pregnant, looking to become pregnant, or breastfeeding. It also poses risks for those with ADHD, schizophrenia, and Alzheimer's disease. Possible side effects include stomach discomfort, hives, decreased energy, headache, restlessness, dizziness or confusion, and increased sensitivity to sunlight. Because of all of these risk factors, it is essential to talk to a healthcare provider before starting St. John's wort.

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Since a vitamin B deficiency is linked to depressive symptoms, you may choose to add a B-complex supplement to your regime. We are fans of the Thorne supplements for their emphasis on quality and the fact that many of them—including this Thorne B-Complex #6—are NSF Certified for Sport, a rigorous third-party certification that ensures that the supplement has what the label says (and nothing else). It contains the active form of B vitamins, which may help your body absorb them better, and doesn't contain any of the major eight allergens.

Of note, B-vitamin supplementation hasn't been shown to treat depression, especially among people who are not deficient. Also, it is possible for most people to meet their B-vitamin needs through diet unless you are vegan, in which case a B12 supplement may be helpful. While it's rare to have negative effects from consuming too many B vitamins, check in with a healthcare provider to make sure you aren't consuming more than the Tolerable Upper Intake levels.

Price at time of publication: $21 for 60 count ($0.35 per serving)

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_{Form: Capsule | Dose: 1 capsule includes multiple vitamins | Active Ingredients: Thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, choline | Servings Per Container: 60}

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Folate supplements are sold as either folic acid (which the body needs to convert to a form it can use) or folate (a term used to describe different forms of B9, including 5-methyltetrahydrofolate, abbreviated 5-MTHF), the active form of vitamin B9. Research suggests that high doses of methylfolate, in conjunction with antidepressants, may lessen depressive symptoms, especially in people with moderate to severe depression. However, folic acid has not been shown to provide the same benefit.

The benefits are more pronounced for people who don't consume enough folate in their diet. In addition, there are some people who have a gene mutation that reduces their ability to convert folic acid to methylfolate, in which case it is important to take methylfolate directly.

We like the Thorne 5-MTHF 15mg since it provides the active form of folate in the dose supported by research. While this supplement is not verified by one of our top third-party testing companies, Thorne is known for their high-quality ingredients, and they regularly screen for contaminants. Since this supplement is only effective alongside other depression treatments, it is important to consult with a healthcare provider and make sure it fits into your treatment plan before you start taking it.

Price at time of publication: $62 for 30 count ($2.07 per serving)

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_{Form: Capsule | Dose: 15 mg | Active Ingredients: L-5-methyltetrahydrofolate | Servings Per Container: 30}

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Pros

• ConsumerLab.com top pick

• Budget friendly

• Moderate dose

• Allergen friendly

SAMe is a naturally occurring compound in the body that regulates hormones and is involved in the production of neurotransmitters dopamine and serotonin. SAMe has been used to try and treat depression for many years but is not as effective for most people as SSRIs and other antidepressants. However, more research is needed to determine potential clinical benefits today.

Studies have shown benefits to SAMe with doses ranging from 200 to 1,600 mg daily (in divided doses), so it's important to work with a healthcare provider that specializes in mental health and supplements to determine the best dose for you.

Nature's Trove SAMe was tested and approved as a top pick in a 2022 review of SAMe supplements through ConsumerLab.com's voluntary certification program. This verifies that the product contains what it says it contains without potentially harmful contamination. We also like that Nature's Trove SAMe contains a moderate dose of 400mg, which may lead to fewer side effects and be a good place to start—especially for people with mild to moderate depression.

It's free of the top eight allergens, is gluten-free, and contains no artificial colors or flavors. It's certified kosher and non-GMO, and is a budget-friendly choice.

Price at time of publication: $40 for 90 count ($0.44 per serving)

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_{Form: Caplet | Dose: 400 mg | Active Ingredients: S-adenosyl methionine | Servings Per Container: 60}

A Word of Caution on SAMe

Just like medications, supplements can come with side effects. "SAMe can cause nausea and constipation. If SAMe is taken with many standard antidepressants, the combination may trigger mania in people with bipolar disorder," says Khurana. 

SAMe is also converted to homocysteine in the body, which, in excess amounts, is associated with increased risk of cardiovascular disease (CVD). However, more research is needed to understand the connection between SAMe supplements and CVD risk. Consuming adequate B-vitamins in your diet may help your body get rid of excess homocysteine.

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'...