4 supplements that can really help depression

Dozens of supplements pretend to help lighten depression, But only one Few are supported by research, A new study has revealed.

Researchers in the United Kingdom have reviewed hundreds of clinical trials that have evaluated in the way 64 different types of over -the -counter dietary supplements – vitamin herbs – the depressed symptoms treated.

Most of the supplements were limited, but five was much more studied than the others. Among these, four tended to surpass a placebo:

“I was interested in seeing if it could be a solution for many people,” said the principal of the study, Rachael Frost, plant-based and lecturer at John Moores University in Liverpool in the United Kingdom. “The accessibility of supplements is important – they tend to cost less and tend to be widely available.”

Frost warned that she and her team had not evaluated the quality of the studies included. All were clinical trials-which means that they tested supplements in people, but some were large and well designed, while others were smaller and less rigorous, she said.

With millions of publications on non-expert social networks promoting products in the supplements of almost $ 152 billion, experts said it was more important than ever to understand which are really effective.

“This study is a really useful snapshot of where we stand with depression supplements. What marked me the most was that they looked at 64 different products but found solid evidence for only four, “ said Borrah Wright, MD, medical director of hospital services for children’s and adolescents from NYC Health + Hospitals – Kings County, who was not involved in the new study.

He “underlines how important it is not to assume that each supplement on the shelf is effective,” she said.

The researchers examined 209 trials studying magnesium, folic acid, cinnamon, vitamin C, prebiotics and dozens of other supplements. Among these, 196 trials evaluated supplements for depression alone. Others have evaluated to what extent these products could alleviate depression as well as other mental health problems, such as anxiety and insomnia.

There was little research on most products, the team analysis revealed. Forty -one were each evaluated only in a single test.

However, the new document noted that certain supplements have been more widely studied than others for their potential to mitigate depressive symptoms:

• Omega-3 fatty acids. These are Assessed in 39 trials, more than any other product. However, the majority of these studies have revealed that the Supplements have not outperformed a placebo in reducing depressive symptoms.
• Saint-John’s Ward. This grass is yellow Hypericum perforatum factory. Many trials have shown that it improves symptoms compared to a placebo, and some research has even suggested that it can be as effective as prescription antidepressants.
• Saffron. Derived from a type of crocus flower, this spice has also been studied more than many other supplements. Although the first results are promising, “studies are low and we still need more data before making solid recommendations,” said Wright Health.
• Probiotics and vitamin D. These also had a large number of research, a large part promising. For vitamin D, the advantages seem clearer in people with low levels. But “for those who have normal levels, the advantage is less clear,” said Wright. A 2024 meta-analysis suggested that high levels of vitamin D may be necessary to see an effect on depressive symptoms, but an excess of vitamin D can be toxic and affect bone health.

The following supplements had limited evidence but referred to positive effects:

Studies have shown that certain supplements, including St. John’s Wall And saffron, seem regulate serotonin and dopamine, Two hormones related to depression.

As of Vitamin D, Research noted that vitamin receptors are located in several parts of the brain that was thought to play a role in depression, including the prefrontal cortex, hippocampus and thalamus.

According to Thea Gallagher, Psyd, clinical psychologist at Nyu Grossman School of Medicine and director of wellness programs at Nyu Langone, probiotics area Low -risk place to start If someone wants to integrate a supplement in their depression treatment. “This intestinal brain access point, we think, is an important mental health factor, so taking probiotics and obtaining food probiotics can be good,” she said.

If a person with a slight or moderate – but no matter – depression would like to try supplements for their symptoms, Gallagher said that taking it is likely at low risk. Reassuring, there were “relatively little adverse events” in the studies that his article examined, said Frost.

However, “herbs and supplements can have a wide range of effects on different body systems,” said Frost. “It’s important to Look at the quality of the products And see if the dose you take align on the dose used in studies. »»

You also want to confirm that you do not take medication that could interfere with the supplement –The must of Saint-Jean, for example, can be dangerous When mixed with Contraceptive, anticoagulants and antidepressant pills.

Since the Food and Drug Administration does not regulate most of the security or efficiency supplements, Wright recommends buying supplements with a Seal from a third -party tester, Like USP or NSF.

Although certain supplements are promising to reduce depressive symptoms, how they operate in relation to anti-support drugs, such as selective serotonin recovering inhibitors (ISRS), remain largely unknown, Gallagher said.

“It’s a bit of the Far Wild West with understanding the supplements, and we try to know much more about how they work and what they do,” said Gallagher Health.

It is possible that the well-documented placebo effect could influence certain evidence in favor of supplements, but it is not necessarily a bad thing, she noted. “If the supplements are part of you by putting a new sheet to better take care of your health, this can be an integral part of depression,” she said.

However, Gallagher warned people of Be critical to what they see online. “There are a lot of influencers who are paid to say that something has worked for them, but the problem when you come from science and research, we do not see that scientific results are robust enough for us to recommend,” she said.

For people with still light to moderate depression, “supplements alone will probably not help you,” she added. And if you try to avoid prescription drugs, it is particularly important to Maintain healthy habits Like “eat regular and substantial meals, sleep well, [and] Get 150 minutes of exercise per week, “she said.