Context:

A review of over 60 dietary supplements for depression identified only four—St. John’s wort, probiotics, vitamin D, and saffron—that have consistent evidence of efficacy. These supplements may influence neurotransmitters like dopamine and serotonin or reduce inflammation, though they are not substitutes for therapy, medication, or lifestyle changes. Most supplements lack substantial research, and many promoted online may not be effective, underscoring the need for caution. While some supplements show promise, their effectiveness compared to traditional antidepressants remains uncertain. Researchers emphasize the importance of maintaining healthy habits alongside any supplement use to manage depression effectively.

Dive Deeper:

• Researchers in the UK reviewed hundreds of clinical trials of 64 over-the-counter supplements for depression, finding that only St. John’s wort, probiotics, vitamin D, and saffron had strong evidence of effectiveness. These supplements may alter neurotransmitter levels or reduce inflammation but should not replace standard depression treatments.

• Despite the low cost and accessibility of supplements, experts warn against assuming all are effective, as most lack rigorous study. The review highlighted the importance of distinguishing between well-researched supplements and those with little or no evidence of benefit.

• Certain supplements like Omega-3 fatty acids have been extensively studied but often do not outperform placebos. St. John’s wort, saffron, probiotics, and vitamin D have more promising results, though the quality and size of studies vary.

• Supplements like folic acid, lavender, and zinc show limited evidence of positive effects on depression. Some supplements, like St. John’s wort, interact with medications and may pose health risks, necessitating careful selection and consultation with healthcare providers.

• While some supplements can reduce depressive symptoms, their efficacy compared to SSRIs remains unclear. Experts stress the importance of critical evaluation of supplement claims, especially given the influence of social media and non-expert endorsements.

• For mild to moderate depression, supplements might offer low-risk support but are unlikely to suffice alone. Maintaining healthy lifestyle habits, such as regular exercise and balanced nutrition, is crucial for managing depression effectively.

• The FDA does not regulate most supplements for safety or efficacy; therefore, third-party testing seals are recommended for purchase assurance. The potential placebo effect of supplements may also positively contribute to overall health improvements.