Dozens of supplements claim to help alleviate depression, but only a few are backed by research, a new study found.\n<\/p>\n
Researchers in the United Kingdom reviewed hundreds of clinical trials that evaluated how well 64 different types of over-the-counter dietary supplements\u2014from herbs to vitamins\u2014treated depressive symptoms.\n<\/p>\n
Most of the research on supplements was limited, but five were significantly more studied than the others. Of those, four tended to outperform a placebo:\n<\/p>\n
\u201cI was interested in seeing whether this could be a solution for many people,\u201d said the study\u2019s lead author, Rachael Frost<\/a>, an herbal practitioner and senior lecturer at Liverpool John Moores University in the United Kingdom. \u201cThe accessibility of supplements is important\u2014they do tend to cost less and do tend to be widely available.\u201d\n<\/p>\n Frost cautioned that she and her team did not assess the quality of the studies included. All were clinical trials\u2014meaning they tested supplements in people\u2014but some were large and well-designed, while others were smaller and less rigorous, she said.\n<\/p>\n With millions of social media posts from non-experts promoting products in the nearly $152 billion supplements industry, experts said it\u2019s more important than ever to understand which are actually effective.\u00a0\n<\/p>\n \u201cThis study is a really helpful snapshot of where we stand with supplements for depression. What stood out most to me is that they looked at 64 different products but found solid evidence for\u00a0only four,\u201d said De Borrah Wright, MD<\/a>, medical director of child and adolescent psychiatry inpatient service at NYC Health + Hospitals – Kings County, who was not involved with the new study.\n<\/p>\n It \u201chighlights how important it is not to assume that every supplement on the shelf is effective,\u201d she said.\n<\/p>\n The researchers looked at 209 trials investigating magnesium<\/a>, folic acid, cinnamon, vitamin C<\/a>, prebiotics, and dozens of other supplements. Of these, 196 trials evaluated the supplements for depression<\/a> alone. Others evaluated how well these products could alleviate depression along with other mental health conditions, such as anxiety<\/a> and\u00a0insomnia<\/a>.\u00a0\n<\/p>\n There was little research conducted on most of the products, the team\u2019s analysis revealed. Forty-one were each only evaluated in a single trial.\n<\/p>\n Still, the new paper found that some supplements have been more extensively studied than others for their potential to ease depressive symptoms:\n<\/p>\n Omega-3 fatty acids. These were evaluated in 39 trials\u2014more than any other product. However, the majority of those studies found that the supplements didn\u2019t outperform a placebo in reducing depressive symptoms.St. John\u2019s wort. This herb is derived from the yellow-flowered Hypericum perforatum plant. Many trials showed that it improved symptoms compared to a placebo, and some research has even suggested that it may be as effective as prescription antidepressants.Saffron. Derived from a type of crocus flower, this spice was also studied more than many other supplements. Though early results show promise, \u201cstudies are small, and we still need more data before making strong recommendations,\u201d Wright told Health.\u00a0Probiotics and vitamin D. These also had a substantial body of research, much of it promising. For vitamin D, the benefits seem clearer in people with low levels. But \u201cfor those with normal levels, the benefit is less clear,\u201d Wright said. A 2024 meta-analysis suggested that high levels of vitamin D may be needed to see an effect on depressive symptoms, but excess vitamin D can be toxic and affect bone health.<\/p>\n The following supplements had limited evidence but hinted at positive effects:\n<\/p>\n Studies have shown that some supplements, including St. John\u2019s wort and saffron, appear to regulate serotonin<\/a> and dopamine<\/a>, two hormones related to depression.\n<\/p>\n As for vitamin D, research has noted that receptors for the vitamin are located in several parts of the brain thought to play a role in depression, including the prefrontal cortex, hippocampus, and thalamus.\n<\/p>\n According to Thea Gallagher, PsyD<\/a>, a clinical psychologist at NYU Grossman School of Medicine and director of wellness programs at NYU Langone, probiotics are a low-risk place to start if someone would like to incorporate a supplement into their depression treatment. \u201cThat gut-brain access point, we think, is an important factor in mental health, so taking probiotics and also getting probiotics from food can be good,\u201d she said.\n<\/p>\n If someone with mild or moderate\u2014but not severe\u2014depression would like to try supplements for their symptoms, Gallagher said taking them is likely low-risk.\u00a0Reassuringly, there \u201cwere relatively few adverse events\u201d in the studies her paper reviewed, Frost said.\u00a0\n<\/p>\n Still, “herbs and supplements can have quite a wide range of effects across different body systems,\u201d Frost said. \u201cIt\u2019s important to look at the quality of the products and see if the dose you are taking aligns with the dose used in studies.\u201d<\/p>\n You also want to confirm that you aren\u2019t taking medications that could interfere with the supplement\u2014St. John\u2019s wort, for example, can be dangerous when mixed with birth control pills, blood thinners<\/a>, and antidepressants.\u00a0\n<\/p>\n Because the Food and Drug Administration doesn\u2019t regulate most supplements for safety or efficacy, Wright recommends buying supplements with a seal from a third-party tester, such as USP or NSF.<\/p>\n