Which Natural Supplements Are Effective For Depression Symptoms?

Some people with depression are nervous about taking a prescription antidepressant medication and decide to search for natural alternatives instead. Natural supplements for depression include vitamins, minerals, herbal remedies, and other supplements that may improve mood. 

With many options available on the market, it might be challenging to settle on one supplement. However, with guidance from a healthcare provider, and evidence-based research findings, you can choose dietary supplements that work best for your depression symptoms. Below is a list of vitamins, minerals, supplements, and herbs that you might try to address your symptoms and potentially improve your mental health or depression symptoms. 

Vitamins

Vitamins are supplements that can be used for depression that have the advantage of being a low-cost option. They are considered safe and are easy to find at your local pharmacy or grocery store. Below are a few of the most popular supplements. 

Vitamin B3

Also known as niacin, vitamin B3 is needed to produce serotonin. Because low serotonin levels can be common in people with depressive disorder and depression symptoms, vitamin B3 is thought to help improve mood by increasing that neurotransmitter. Niacin can cause flushing, but there are niacin supplements that have a non-flushing feature.

Vitamin B6

Vitamin B6 is often called pyridoxine. This vitamin has many physical and neurological health benefits, including keeping the nerves functioning appropriately. It can be constructive for those who have premenstrual syndrome (PMS) and depression due to hormonal imbalances. Birth control pills can deplete vitamin B6, so taking B6 supplements may help people who are on birth control. 

Vitamin B9

Vitamin B9 also goes by the names of folate and folic acid. Its primary use in the body is to create new cells. Like vitamin B3, folate tends to help with the production of serotonin, so a deficiency may cause depression. You might talk to your doctor about what dose to take. 

Vitamin B12

Vitamin B12 is often used as an energy booster. Many people have low B12 levels, with 9% of the population deficient in this vitamin. However, it's still unclear how much B12 supplements help with depression. One review of the research found that there was little evidence it helps depression symptoms in the short term, but it may be helpful over a more extended period.

Vitamin C

Vitamin C, also called ascorbic acid, tends to be popular for preventing colds. However, some people take it to cope with depression. Vitamin C can also help the body absorb iron. Some scientific evidence supports the use of vitamin C for depression, including one study of breast cancer patients that found that intravenous vitamin C did reduce depression and improve quality of life. 

Another study found that vitamin C was valuable for older adults living with depression and cognitive decline. Confirm the best dosage for you with your doctor, as high levels of vitamin C can be unhealthy for your body. 

Vitamin D

Of all the supplements and vitamins for depression, Vitamin D may be one of the most effective. Over one billion adults worldwide have a vitamin D deficiency. Vitamin D may boost cognitive function, and a deficiency can lead to depression. You can get vitamin D by sitting in the sunlight for at least 20 minutes daily. If you prefer a supplement, talk to your doctor about a dose that could positively impact you. If you have a deficiency, you might be given a prescription strength of this vitamin. 

Inositol

Inositol is included in this section because it is considered a "vitamin-like" substance found in plants and animals. Inositol tends to be helpful for physical problems like diabetes, menopause, and polycystic ovary syndrome. It's also used for several mental health conditions, including schizophrenia, bipolar disorder, obsessive-compulsive disorder (OCD), panic disorder, and depression. The research support is mixed, but one study did find that inositol may be effective as an add-on treatment for bipolar depression.

Minerals

Chromium

Each person only needs a small amount of chromium, yet many American adults are deficient in chromium. Chromium is responsible for helping the body balance blood sugar levels as well as controlling brain chemicals like serotonin and melatonin. You can find chromium in potatoes and animal proteins. 

Iron

Low iron levels can lead to low energy and mood difficulties. Taking iron may help you with chronic fatigue and depression. If you're living with anemia, you might have an iron deficiency. Eating foods high in protein may boost your levels. However, if you think you have anemia, talk to your doctor, as anemia can be dangerous at high levels. 

Magnesium

Many people have benefited from taking magnesium for depression. One study concluded that magnesium brought about swift recovery from major depression in less than seven days in some instances. The same study suggested that magnesium deficiency might be a factor in many cases of major depression.

Nearly half of Americans get less than the daily recommended amount of magnesium. One of the reasons magnesium may help treat depression is that magnesium promotes relaxation and helps with the production of hormones in the brain. A deficiency in this mineral may also contribute to insomnia. 

Zinc

Like chromium, zinc is a mineral you don't need much of to be healthy. Low zinc levels can cause some physical and mental challenges, including depression. Talk to your doctor about the amount of zinc that may be best for you. 

Herbal supplements

Ayahuasca

Ayahuasca comes from a plant found in the Amazon. In a recent study, six patients with recurrent depression experienced fast-acting relief with ayahuasca. About half the subjects experienced vomiting. However, this herbal remedy gave quick relief from depression that lasted in the long term. 

There are many risks associated with this plant, and it is often expensive to find. In addition, it may cause hallucinations, mania, or paranoia in those with psychotic mental illness like schizophrenia or a mood disorder like bipolar disorder. Consult a doctor before considering these types of mood-altering supplements. 

Betaine anhydrous

Betaine anhydrous is a natural chemical in the body and foods like beets, spinach, and red wine. When combined with S-adenosyl-methionine (SAMe), it may be effective in reducing symptoms of depression. 

Blueberry

Chlorella vulgaris

Chlorella vulgaris is a type of algae used in natural supplements for anxiety and depression. In one study, chlorella vulgaris effectively treated major depressive disorder and anxiety. It helped with both physical and cognitive symptoms of depression.

Green tea

Green tea has powerful antioxidants, so it tends to benefit overall health, not just depression symptoms. It has also been used as a supplement for depression. Green tea tends to improve the balance and function of neurotransmitters. It also has up to 4% caffeine, which may help with cognitive function and increase the release of neurotransmitters.

Lavender

Lavender has been used for depression, but there's currently little evidence to support using it for that purpose. One study of lavender found that it had no effect on depression but did decrease anxiety.

Lemon balm

Lemon balm is an herb from the mint family. It's called lemon balm because of the lemon-like smell of its leaves. It has been proven effective in some studies, but further studies are needed to determine if it is effective for depression in humans. 

Rhodiola rosea

Rhodiola rosea is a plant used in herbal remedies. Studies have shown that Rhodiola rosea is effective in helping with depression. It may help with depression symptoms like poor work performance, sleep problems, poor appetite, irritability, and fatigue. It also affects the levels of monoamines in the brain.

Saffron

Saffron is an herb often used in rice dishes that has been used to treat depression. In one study, saffron at a dose of 30 mg per day was about as effective as fluoxetine for treating mild to moderate depression. However, before trying it yourself, discuss this dose and research with your doctor. 

St. John's wort

St. John's wort is a popular remedy for depression that comes from a flowering plant. In one study, it was combined with folic acid and given to subjects. The study concluded that these supplements worked by helping serotonin and noradrenalin break down and control serotonin receptors. It reduced depression, and the only side effect was increased sensitivity to UV light. 

Note that St. John's Wort is one herb that can render antidepressants and other medications for depression non-functional. If you are considering this herb, ensure its addition to your regimen is medically reviewed by your doctor.

Turmeric

Many people take the spice turmeric or curcumin (an ingredient in turmeric) in depression supplements. While curcumin shows some promise as an herbal remedy for depression, further studies on the effectiveness of these supplements are needed.

Further support for depression 

Another way to decrease your depression symptoms naturally is through psychotherapy. Therapy can be beneficial on its own or when combined with certain prescribed medications and lifestyle changes, such as exercise, a healthy diet, and vitamins for stress or supplements to help with depression. It's a safe treatment that doesn't interfere with your medications or other medical conditions.

In therapy, you can learn relaxation techniques, stop ruminating over sad or distressing circumstances, or examine your thoughts. If your depression symptoms make it difficult to leave the house, you might try online therapy through a platform like BetterHelp, which is often as effective as in-person counseling. 

With an online platform, you can be matched with a therapist experienced in treating depression. In addition to communicating via videoconference, you can contact your therapist via in-app messaging or schedule phone and chat sessions. If you're concerned about the effectiveness of this treatment method, it may help you to know that studies have found online therapy more effective than face-to-face treatment for depression.