The 8 Best Supplements for Depression

Everyone has an off day from time to time. But if you notice that you’re feeling down, tired, or hopeless more days than not, you may be dealing with depression. About 1 in 10 adults in the U.S. lives with major depression. And many manage their symptoms with therapy, prescription medications, or both. Lifestyle habits like regular exercise, a balanced diet, and a consistent sleep schedule can also be very helpful. 

If you’re interested in trying some natural remedies to see if they help, we rounded up a list of supplements for depression with the most evidence backing their use. 

1. St. John’s wort

People have used St. John’s wort to treat depression for hundreds of years. It’s an herbal supplement that comes in pill, tea, and liquid forms. It may help increase brain chemicals like serotonin, which can improve mood. A review study suggests it may work as well as certain antidepressant medications for mild to moderate depression. 

St. John’s wort can cause some mild to severe side effects. It also interacts with many medications. For example, combining St. John’s wort with other antidepressant medications can lead to a dangerous condition called serotonin syndrome. So if you’re thinking about taking this one, check in with your healthcare team to make sure it’s safe with your other medications and health conditions.

2. Folic acid

Folic acid, or folate, is one of the B vitamins. It helps your body make healthy cells and brain chemicals. And researchers have noted that people with low levels of folate are at increased risk of depression. Folic acid alone hasn’t been shown as an effective treatment for depression. But folic acid supplements might help boost the effects of antidepressant medications and improve mood. Instead of a supplement, you can also consider eating more foods that are high in folic acid. Folate is found in foods like green vegetables, beans, even fortified whole-grain products. 

3. CBD

CBD is a natural substance found in the hemp plant. It’s often confused with THC, or marijuana, that also comes from the hemp plant. But unlike THC, CBD doesn’t make people feel “high.” 

Some research shows CBD may help reduce anxiety, improve sleep, and help with some symptoms of depression. Scientists are still learning how it works in the body. And it’s still too early to say its effect on depression. CBD is sold in oils, gummies, or capsules. Make sure to choose products that are labeled clearly and tested for safety. 

4. Omega-3 fatty acids

Omega-3 fatty acids are healthy fats found in fish like salmon and tuna. They are particularly good for brain health. Omega-3s help the brain send and receive signals better. They may also reduce inflammation, which is linked to depression. 

An observational study showed that omega-3s can help reduce feelings of sadness, worry, and tiredness in people with mild to moderate depression. They work even better when used in combination with a traditional antidepressant. To increase your omega-3 intake you can either eat more fatty fish or take fish oil supplements. 

EXPERT PICKS: WHAT TO READ NEXT

• Getting help for depression: There are many different treatment options for depression. Learn about the medications, therapies, and lifestyle changes that can help.

• It’s not all about the supplements: If you’re looking for natural ways to manage depression, these lifestyle habits and activities are proven to help — no pill required.

• Natural ways to increase your serotonin: Serotonin is a brain chemical that helps regulate mood. Here are a few easy tips for boosting serotonin.

5. 5-HTP

Your body makes its own natural stores of 5-HTP. It then uses this substance to make serotonin and melatonin — brain chemicals that affect mood and sleep. Taking 5-HTP may raise serotonin levels and help improve mood, especially in people who have low levels. But there aren’t many good studies in humans to know how supplements affect depression. 5-HTP supplements are sold in capsules, but experts also don’t know the best dose to take. It can also cause side effects or interact with other medications, so talk with your healthcare team before trying it.

6. Vitamin D

Vitamin D is known as the “sunshine vitamin” because our bodies make it when our skin is exposed to sunlight. You also get vitamin D from the foods you eat. But even so, it can still be hard to get all the vitamin D you need. Especially for people who spend a good amount of time indoors, or live in places with little sunlight. And low levels of vitamin D are common in people with depression. 

Vitamin D helps the brain produce chemicals that affect mood, like serotonin. Some experts recommend taking vitamin D supplements (most commonly vitamin D3) to improve mood — especially people who are affected by seasonal depression. 

7. SAMe (S-adenosylmethionine)

Your body naturally makes SAMe (S-adenosylmethionine) — a substance your body uses to make feel-good chemicals like dopamine and serotonin. Some studies say it works as well as antidepressants for certain people. It may also help certain classes of antidepressants — like selective serotonin reuptake inhibitors (SSRI) — have a stronger effect on mood as well. You can take SAMe as a pill, but like others on this list, it can interact with other medications. So speak with a healthcare professional first if you take other medications. 

8. Magnesium

Magnesium is a mineral your body uses for over 300 functions. It helps with things like muscle movement, energy, and mood. Magnesium helps regulate stress hormones and serotonin levels. It also plays a role in how the brain handles emotions like fear and worry. 

Some studies also show that people with depression often have low magnesium levels. And given its role in the body, it’s no surprise that research suggests magnesium supplements can help improve symptoms of depression. It may also help with symptoms of anxiety. Magnesium helps control stress hormones and may increase serotonin. 

If you want to give magnesium a try, there are several different types of magnesium supplements. Magnesium glycinate and magnesium citrate are easiest for the body to absorb.

You can also get magnesium from foods like leafy greens, nuts, and seeds.

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Written by:

Nicole Andonian, MD

Nicole Andonian, MD, is a private practice anesthesiologist in Orange County, California. Her focus is in general anesthesia, regional anesthesia, and acute pain management.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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