Several supplements may help with symptoms of depression, but it's important to consult a healthcare professional before taking any, as they can have risks and interact with other medications. The U.S. Food and Drug Administration (FDA) does not approve or regulate most supplements as they do medications.
Some commonly studied supplements for depression include:
* St. John's Wort This traditional herbal remedy may be beneficial for mild to moderate depression in the short term. However, it can significantly reduce the effectiveness of many medications, including birth control, blood thinners, heart medications, and some HIV and cancer drugs. It can also cause serious side effects if taken with prescription antidepressants and may trigger mania in individuals with bipolar disorder.
* 5-HTP (5-hydroxytryptophan) As a precursor to serotonin, a neurotransmitter affecting mood, 5-HTP may help reduce depression symptoms. However, high doses or combining it with other serotonin-affecting drugs can lead to serotonin syndrome, a serious side effect.
* Saffron Some evidence suggests saffron may reduce depression symptoms, though more research is needed to confirm its long-term safety and effectiveness. It's generally safe in food amounts but higher doses can cause upset stomach, vomiting, headaches, and potentially serious side effects like bleeding problems and interactions with other medications. High doses are also dangerous during pregnancy.
* Omega-3 Fatty Acids Found in cold-water fish, flaxseed, and walnuts, omega-3s are being studied for their potential role in improving depression symptoms. They are generally considered safe, but high doses may interact with other medications and some people with bipolar disorder have reported mania when taking them.
* SAM-e (S-adenosylmethionine) This naturally occurring compound has been studied for depression. Like St. John's Wort, SAM-e may trigger mania in people with bipolar disorder.
* Magnesium This essential mineral plays a role in brain biochemistry and mood regulation. Studies suggest magnesium supplementation can be an effective intervention for depressive symptoms, particularly for those with low magnesium levels or high stress.
* B Vitamins The B-vitamin group, especially B6, B9 (folate), and B12, are crucial for brain function, energy production, and neurotransmitter synthesis. Deficiencies in these vitamins, particularly B12, have been linked to depression. Folate supplementation, especially in the methylfolate form, may also enhance the effectiveness of antidepressants.
* Vitamin D Many people with depressive symptoms are found to be deficient in Vitamin D, which helps regulate mood.
* Zinc This essential mineral is important for neurological function, and lower zinc levels have been observed in people with depression. Zinc supplementation may improve mood and enhance the effectiveness of antidepressant medications.
* Lavender Lavender essential oil is known for promoting relaxation and may be beneficial as a complementary therapy for mild to moderate depression. It can also cause sleepiness.
* Ginseng This group of plants, including American and Asian ginseng, may also help with depression symptoms.
* Chamomile Both German and Roman chamomile may help reduce depression symptoms.
It's crucial to remember that supplements are not a replacement for professional medical care, and their effectiveness can vary. Always speak with a healthcare provider before starting any new supplement, especially if you are taking other medications or have underlying health conditions.