According to the National Institutes of Health NIH , in more than 21 million U. adults experienced a major depressive episode. COVID 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.

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.

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.

Eicosapentaenoic acid EPA is a type of omega 3 fatty acid. Carlson Elite EPA Gems provide 1, 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 review of omega 3 supplements through ConsumerLab. 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. Key Specs. Form: Soft gel Dose: 1,mg 1g Active Ingredients: EPA Servings Per Container: 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, to 5, IU, which means that you can find an effective dose for you. 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.

This could mean that either supplements are not helpful or that there is another reason for the link, such as less exposure to sunlight. Form: Tablet Dose: 1,, IU Active Ingredients : Vitamin D Servings Per Container: 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. 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 percent hyperforin taken at mg three times per day and 0. 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 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. com came back at lower amounts than on the label. Form: Tablet Dose: mg Active Ingredients: St. 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.

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.

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. 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.

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

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.

Form: Capsule Dose: 15 mg Active Ingredients: Lmethyltetrahydrofolate Servings Per Container: 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. Form: Caplet Dose: mg Active Ingredients: S-adenosyl methionine Servings Per Container: Just like medications, supplements can come with side effects.

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. 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.

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.

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. Participants in most of the studies looking at turmeric or curcumin the active compound in turmeric were also taking antidepressants.

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. 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. 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. 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 with mild symptoms. There is some evidence to support the use of certain supplements like St. 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. However, there are certain people who should avoid or be extra cautious about using some of the supplements—especially the herbal supplements.

Everyone is different, and what works for one person may not work for another. Those who should be extra cautious about certain supplements include:.

People with moderate to severe depression. People taking SSRIs selective serotonin reuptake inhibitors such as Prozac, Zoloft, Lexapro, or Celexa.

Both SSRIs and these supplements increase the amount of serotonin in the brain and can lead to an overload. This can result in mild symptoms like changes in blood pressure, tremors, nausea, and vomiting or more life-threatening symptoms including seizures, renal failure, and respiratory failure.

People taking other medications. Similarly, SAMe short for S-adenosylmethionine can worsen manic symptoms of those with bipolar disease and interact with other medications including those to treat Parkinson's disease.

Pregnant or breastfeeding people. In general, herbal supplements are not well studied among pregnant and breastfeeding people. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Experts we interviewed for supplements for depression include:.

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