Which Natural Supplements Are Effective For Depression Symptoms?

Some people with depression are nervous about taking a prescription antidepressant medication or haven’t found a type that works for them and decide to search for natural alternatives instead. Natural supplements for depression include vitamins, minerals, herbal remedies, and other supplements that may help improve mood. 

With many options available on the market, it might be challenging to settle on one supplement. However, with personalized guidance from a healthcare provider plus evidence-based research findings, you can choose dietary supplements that are safe and potentially effective for your depression symptoms. Below is a list of vitamins, minerals, supplements, and herbs that you might learn more about to potentially improve your mental health and brain function and reduce depressive symptoms. 

Vitamins

Vitamins are supplements that can be used for depression. They are considered safe and are easy to find at your local pharmacy or grocery store, and many foods—such as fruits and vegetables—are rich in certain vitamins as well. Below are a few of the most popular supplements for depression symptoms. 

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 levels of that neurotransmitter.

Vitamin B6

Vitamin B6 is often called pyridoxine. This vitamin has many potential physical and neurological health benefits, including keeping the nerves functioning appropriately. It can be helpful 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 be especially helpful for 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. As with all the others on this list, you might talk to your doctor about what dose of B9 to take. 

Vitamin B12

Vitamin B12 is often used as an energy booster. Many people have low B12 levels, with an estimated 3.6% of adults deficient in this vitamin. That said, it's still unclear how much vitamin B12 supplements help with depression. Some experts suggest that it may not help with depression symptoms in the short term but may be useful 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 as well. 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. Again, confirm the best dosage for you with your doctor, as high levels of vitamin C can be unhealthy. 

Vitamin D

Of all the supplements and vitamins for depression, vitamin D may be one of the most effective. Over one billion adults worldwide are estimated to have a vitamin D deficiency. Vitamin D may boost cognitive function, so 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 sometimes used to treat several mental health conditions, including schizophrenia, bipolar disorder, obsessive compulsive disorder (OCD), panic disorder, and depression. The research support is mixed, but some studies do suggest that inositol may be effective as an add-on treatment for bipolar depression.

Minerals

Some minerals may be helpful as supplements for depression. Like vitamins, you can buy supplements of many minerals at grocery stores or pharmacies, and many foods are rich in minerals as well. Talk to your doctor about dosages.

Chromium

Humans only need a small amount of chromium, yet many American adults are deficient in this mineral. 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 it can be dangerous. 

Magnesium

Some people benefit from taking magnesium for depression. For example, one study suggests that magnesium deficiency might be a factor in many cases of major depression and that adding it into one’s routine may help with rapid recovery from some symptoms. One of the reasons magnesium may help treat depression is that it 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

Herbal supplements for depression are sometimes more expensive and harder to find than vitamins and minerals. However, many people find them more beneficial or want to take them alongside vitamins and minerals. Consult your doctor before using any herb for depression. 

Betaine anhydrous

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

Blueberry

Blueberry fruit and leaves can be used to make herbal supplements for depression. (If you take a supplement based on blueberries, make sure it isn't bilberry, which is called blueberry in some parts of the world; blueberries are different.) One study suggests that adolescents experienced decreased depression symptoms after taking wild blueberry supplements for four weeks.  

Chlorella vulgaris

Chlorella vulgaris is a type of algae used in natural supplements for anxiety and depression. In one study, researchers suggest that chlorella vulgaris helped in the effective treatment of major depressive disorder and anxiety.

Green tea

Green tea has powerful antioxidants, so it tends to benefit overall health—not just depression symptoms, though it may help with those as well. Green tea tends to improve the balance and function of neurotransmitters. It also has moderate levels of natural caffeine, which may help with cognitive function and increase the release of neurotransmitters.

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’s been suggested by some studies to help improve mood and increase calm, though more research may be needed.

Rhodiola rosea

Rhodiola rosea is a plant used in herbal remedies. Studies have shown that rhodiola rosea may be effective in helping with depression, potentially reducing symptoms like sleep problems, poor appetite, irritability, and fatigue, perhaps by affecting the levels of monoamines in the brain.

Saffron

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

St. John's wort

St. John's wort is a popular remedy for depression that comes from a flowering plant. Especially when combined with folic acid, this supplement may work by helping serotonin and noradrenaline break down and controlling serotonin receptors. 

Note that St. John's Wort is an herb that can render antidepressants—such as selective serotonin reuptake inhibitors (SSRIs)—and other medications non-functional and may also produce additional side effects. 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) as a depression supplement. 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 

While vitamins and other dietary supplements for depression may help reduce symptoms in some people they’re not the first recommended treatment for depression. Instead, psychotherapy is usually suggested as a first-line treatment, sometimes in combination with medications like selective serotonin reuptake inhibitors (SSRIs). Therapy can be beneficial on its own or when combined with certain prescribed medications and lifestyle changes, such as exercise, nutrient-rich eating patterns, and vitamins for stress or supplements for depression. 

In therapy, you can learn relaxation techniques, tips to help you stop ruminating over sad or distressing circumstances, and strategies to shift negative thought patterns. If your depression symptoms make it difficult to leave the house, you might try online therapy through a platform like BetterHelp, which can be as effective as in-person counseling according to research. With an online platform, you can get matched with a therapist experienced in treating depression and then meet with them via phone, video call, and/or in-app messaging.