Take the most common ones—multivitamins, vitamin Bs, calming herbal blends, and melatonin, also often used to help regulate sleep. They’re widely used, but the research just isn’t there.
“They had some trials available, but not enough to make really substantive conclusions,” says Rachael Frost, a researcher from the School of Public and Allied Health at Liverpool John Moores University, who led the review.
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Omega-3 supplements, long believed to boost mood, didn’t fare much better. Of the 39 studies Frost analyzed, 23 showed no real benefit compared to a placebo. In one trial, people took three capsules daily for 12 weeks—and saw no clear improvement in mood. While a few studies reported positive results, the overall evidence isn’t strong enough to consider omega-3s a reliable treatment for depression, according to Frost.
The supplements showing early promise
A handful of supplements show early signs of promise—but the evidence remains limited. Herbal supplements like lavender, rhodiola, and lemon balm, as well as micronutrients such as amino acid tryptophan, folic acid, and zinc, have produced encouraging results in small studies.