Supplements that can help with depression

Supplements are certainly not a cure for depression. However, certain nutrients and herbal remedies can help manage symptoms or prevent the onset of depression when used as part of a broader approach to mental health.

Supplements typically work best when combined with a healthy lifestyle, psychotherapy, and, in some cases, medication.

This is a list of supplements that could help with depression, according to science:

Nutritional supplements

• Omega-3 fatty acids

• • Why it helps

Omega-3s play a crucial role in brain health by reducing inflammation and supporting neurotransmitter function.

• • Sources

Fish oil, algae oil.

• • Dosage

1,000–2,000 mg of EPA + DHA per day.

• • Evidence

Studies show omega-3s can reduce symptoms of depression in individuals with low dietary intake of fish.

• Vitamin D
  
  • Why it helps

Low concentrations of vitamin D are associated with depression. It supports brain health and helps regulate mood-related hormones like serotonin.

• • Sources

Sunlight, fortified foods, supplements.

• • Dosage

1,000–4,000 IU daily, depending on deficiency levels (which a blood test can confirm).

• • Evidence

Systematic reviews suggest vitamin D supplementation can improve depressive symptoms in deficient individuals.

• B Vitamins (B6, B9, B12)

• • Why they help

• • • B6 (Pyridoxine)

Involved in serotonin and dopamine production.

• • • B9 (Folate)

Low folate levels are linked to depression since it aids neurotransmitter synthesis.

• • • B12

Supports nerve health and temperament control.

• • Sources

Leafy greens (B9), meat and dairy (B12).

• • Dosage

B-complex supplements or specific doses based on needs (400–800 mcg of folate daily).

• • Evidence

Research has shown that low levels of B vitamins such as folate and B12 correlate with increased depression risk.

• Magnesium

• • Why it helps

Magnesium is important for a well-functioning brain and stress response. Deficiency can lead to mood disturbances and increased anxiety.

• • Sources

Nuts, seeds, leafy greens, supplements.

• • Dosage

200–400 mg per day (look for magnesium glycinate or citrate for better absorption).

• • Evidence

Research indicates magnesium supplementation can alleviate mild to moderate depression.

• Zinc
  
  • Why it helps

Zinc plays a role in neurotransmitter function and brain plasticity.

• • Sources

Meat, shellfish, legumes.

• • Dosage

7–25 mg per day.

• • Evidence

Supplementation has been shown to enhance the effectiveness of antidepressant medications, making it particularly helpful and interesting if you’re taking antidepressant medicine.

• Iron

• • Why it helps

Iron deficiency (anemia) can lead to fatigue and low energy.

• • Sources

Red meat and beans.

• • Dosage

Varies depending on the shortage. Check your ferritin levels with a doctor before supplementation.

• • Evidence

Correcting iron deficiency often alleviates related depressive symptoms.

• S-adenosyl methionine (SAMe)

• • Why it helps

SAMe is involved in producing neurotransmitters like serotonin and dopamine.

• • Dosage

200–1,600 mg per day, depending on tolerance.

• • Evidence

SAMe has shown promise in treating mild to moderate depression, sometimes comparable to antidepressants.

Herbal supplements

• St. John’s wort

• • Why it helps

It contains hypericin and hyperforin, which influence serotonin and dopamine concentrations.

• • Dosage

300–600 mg, 2–3 times daily (standardized to 0.3% hypericin).

• • Evidence

Helpful for mild to moderate depression. However, people should be careful since it interacts with many medications, such as birth control and antidepressants.

• Rhodiola rosea

• • Why it helps

An adaptogen that supports stress management and reduces fatigue.

• • Dosage

200–600 mg per day.

• • Evidence

Studies hint it may help reduce symptoms of mild depression and improve vigor.

• Ashwagandha

• • Why it helps

Ashwagandha is another adaptogen that lowers cortisol and supports a balanced stress response.

• • Dosage

300–600 mg each day.

• • Evidence

Shown to reduce stress and anxiety.

• Saffron

• • Why it helps

It contains mood-regulating compounds like crocin and safranal.

• • Dosage

30 mg per day (standardized extract).

• • Evidence

Research shows it may be as effective as some antidepressants for mild to moderate depression.

Other supplements

• Probiotics

• • Why they help

The gut-brain axis influences temperament. Healthy gut bacteria produce neurotransmitters like serotonin and GABA.

• • Sources

Fermented foods and probiotic supplements.

• • Evidence

Specific strains like Lactobacillus and Bifidobacterium have been associated with reduced symptoms of depression.

• N-acetylcysteine (NAC)

• • Why it helps

NAC supports glutathione production, reduces oxidative stress, and modulates glutamate levels in the brain.

• • Dosage

600–2,400 mg daily.

• • Evidence

Proven to reduce depressive symptoms in individuals with high inflammation.

• L-theanine

• • Why it helps

Promotes relaxation and lowers anxiety without causing drowsiness.

• • Dosage

100–400 mg per day.

• • Evidence

Regularly used to complement other therapies because it can calm the mind and reduce stress.

• 5-HTP (5-Hydroxytryptophan)

• • Why it helps

5-HTP can boost serotonin production since it’s a precursor to serotonin.

• • Dosage

50–300 mg daily.

• • Evidence

Some studies suggest it might alleviate mild depressive symptoms, but it should not be combined with SSRIs or other antidepressants due to the risk of serotonin syndrome.

• Melatonin

• • Why it helps

Depression and insomnia often coexist. Melatonin aids in regulating sleep, which is essential for temper stabilization.

• • Dosage

1–5 mg before bed.

• • Evidence

Can improve sleep quality and indirectly reduce depressive symptoms.

Amino acids and neurotransmitter precursors

• Tyrosine (L-tyrosine)

• • Why it helps

Tyrosine is a precursor to dopamine, norepinephrine, and epinephrine, which are neurotransmitters involved in mood regulation.

• • Dosage

500–2,000 mg per day on an empty stomach.

• • Evidence

May help with depression linked to low dopamine levels or during periods of stress.

• Glycine

• • Why it helps

Glycine is an inhibitory neurotransmitter that promotes relaxation and improves sleep, which can benefit depressive symptoms.

• • Dosage

3–5 grams per day.

• • Evidence

Studies suggest glycine supplementation can improve sleep quality and mood in individuals with stress-induced depression.

• Taurine

• • Why it helps

Taurine supports the nervous system, modulates GABA (a calming neurotransmitter), and reduces oxidative stress.

• • Dosage

500–2,000 mg per day.

• • Evidence

Preliminary research shows taurine may have mood-stabilizing effects.

Antioxidants

• Coenzyme Q10 (CoQ10)

• • Why it helps

CoQ10 reduces oxidative stress and supports mitochondrial function, which is often impaired in depression.

• • Dosage

100–300 mg per day.

• • Evidence

Some studies have found that CoQ10 supplementation improves energy levels and mood, particularly in those with chronic fatigue or inflammation.

• Vitamin C

• • Why it helps

Vitamin C is an antioxidant that reduces inflammation and supports neurotransmitter synthesis.

• • Dosage

500–2,000 mg per day.

• • Evidence

Low vitamin C levels have been associated with mood disorders, and supplementation may improve mood and reduce fatigue.

• Alpha-lipoic acid (ALA)

• • Why it helps

ALA reduces oxidative stress and may improve energy metabolism in the brain.

• • Dosage

300–600 mg per day.

• • Evidence

Some research suggests ALA can support mental health by reducing inflammation and oxidative damage.

Hormones and hormone precursors

• Pregnenolone

• • Why it helps

A neurosteroid precursor to hormones like progesterone and cortisol, pregnenolone influences mood and cognitive function.

• • Dosage

10–50 mg per day.

• • Evidence

Early studies suggest it may improve mood and reduce anxiety, particularly in people with mood disorders.

• DHEA (Dehydroepiandrosterone)

• • Why it helps

A hormone that supports adrenal function and mood regulation, DHEA levels are often low in individuals with depression.

• • Dosage

25–50 mg per day (under medical supervision).

• • Evidence

Some studies have shown DHEA supplementation improves mood in cases of mild depression or dysthymia.

Trace minerals

• Selenium

• • Why it helps

Selenium is an antioxidant that supports thyroid health and reduces inflammation, both of which are linked to mood regulation.

• • Dosage

55–200 mcg per day.

• • Evidence

Selenium deficiency has been associated with depression, and supplementation may improve mood.

• Iodine

• • Why it helps

Essential for thyroid function, iodine deficiency can contribute to hypothyroidism, a condition linked to depressive symptoms.

• • Dosage

150 mcg per day (adjusted for needs).

• • Evidence

Supplementation may improve mood in individuals with thyroid-related depression.

Plant-based compounds

• Curcumin

• • Why it helps

Found in turmeric, curcumin reduces inflammation and oxidative stress, and it may increase levels of brain-derived neurotrophic factor (BDNF).

• • Dosage

500–2,000 mg per day (with black pepper for absorption).

• • Evidence

Clinical studies show curcumin can reduce depressive symptoms, especially in people with inflammatory or chronic illnesses.

• Ginseng (Panax or American Ginseng)
  
  • Why it helps

Ginseng has adaptogenic properties that help regulate stress hormones and improve energy.

• • Dosage

200–400 mg per day.

• • Evidence

Preliminary research indicates ginseng may alleviate fatigue and mood disturbances associated with depression.

• Ginkgo biloba

• • Why it helps

Ginkgo improves blood flow to the brain and has antioxidant properties.

• • Dosage

120–240 mg per day.

• • Evidence

Some studies suggest it may improve mood and cognitive function, especially in older adults.

Important considerations

• Consult a professional

Always speak with a medical expert before starting any supplement, especially if you are on medications or have underlying conditions.

• Consistency is key

Most supplements take weeks or months to show noticeable effects.

• Supplements are not a standalone treatment for depression

Supplements can be part of a comprehensive approach.

• Results vary by individual

supplements should target specific needs (deficiencies, stress, inflammation).

• For best results

Combine supplementation with lifestyle interventions like exercise and therapy.

• Address underlying causes

Nutritional deficiencies, lifestyle factors (like poor sleep or chronic stress), and unresolved emotional issues need attention alongside supplementation since they’re more likely to be the root cause of depression.

Ultimately, we want to treat the source(s) and not just the symptoms.

Lifestyle synergy

• Supplements work best when combined with:

• • Regular exercise.

• • A nutrient-rich diet, such as a Mediterranean diet.

• • Stress management techniques like meditation or yoga.

• • Adequate sleep.

Conclusion

Supplements can be useful tools in managing and preventing depression.

Nevertheless, they should complement a wider strategy that includes psychological and medical care to tackle the foundation of depression.

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