In this article, I want to share with you my favourite natural supplements for relieving depression.
Research shows that there are many natural antidepressants that are just as effective as prescription antidepressants, but without adverse effects.
After I came off medication, I relied on many of them to reduce depression and improve my mood and energy.
Depression is complex, and there are often numerous underlying root causes.
But these natural options will support you and prop you up while you seek and resolve the root causes of your depression.
I’ve tried hundreds of natural supplements over the years, and these are the most effective ones for depression.
They’ve really helped me, and I’ve seen other people get better with them as well.
Read on to discover the best evidence-based supplements for treating depression.
The Best Vitamin and Mineral Supplements For Depression
1. Magnesium
Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.
Unfortunately, a lot of people are deficient in magnesium.
This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.
Research clearly shows there are links between low magnesium intake, magnesium deficiency, and depression and suicide (26-28, 34-35).
Several studies also show that magnesium supplementation improves depressive symptoms in people with depression, including people with postpartum depression, premenstrual syndrome, and chronic fatigue syndrome (29-32).
Sometimes even just one week of supplementing with magnesium can improve mood and reverse symptoms of depression (33).
Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day.
Epsom salt baths are another great way to increase your body’s intake of magnesium.
You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:
Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
2. Vitamin D
Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.
Unfortunately, Vitamin D deficiency is widespread and has become a major global health problem. Researchers estimate that 50% of people are at risk of Vitamin D deficiency.
This is a huge concern because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression.
Research shows that there is a strong link between Vitamin D deficiency and depression and suicide (36-37).
Thankfully, several studies shown that Vitamin D3 supplementation reduces depressive symptoms, treats seasonal affective disorder, and lowers suicide risk (38-40).
Vitamin D helps fight depression because it plays a key role in the production of dopamine and norepinephrine, and protects against the depletion of dopamine and serotonin in the brain (41).
Ideally, you should get your Vitamin D by going outside and getting sun.
I try to get sunlight every day during the spring and summer months.
But most people still don’t get enough Vitamin D from the sun, especially during the winter.
During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.
Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.
If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together.
3. Zinc
Zinc is an essential mineral for mental health, as it plays a key role in neurotransmission and nervous system functioning.
Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (42-44).
Researchers have also found that a zinc deficiency increases the likelihood of developing depression, as well as increasing the severity of depression (45).
But zinc supplementation can definitely help.
A meta-analysis concluded that taking a zinc supplement is an effective treatment for depression (46).
In one study, 50 people took 30 mg of zinc for 12 weeks, and their mood significantly improved, and their BDNF levels increased as well (47-49).
So if you struggle with depression, it’s quite possible you’re deficient, and you’ll want to consider taking a zinc supplement to optimize your levels.
I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc.
Some of the best foods you should eat to optimize your zinc levels include:
Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
Check out my previous post all about zinc for more steps you can take to increase your zinc levels.
4. Methylfolate
Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.
Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (88).
Good dietary sources of natural folate include:
Leafy greens
Asparagus
Broccoli
Cauliflower
Strawberries
Avocado
Beef liver
Poultry
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
However, eating folate-rich foods sometimes isn’t enough. In fact, many people don't get enough folate from food because cooking and food processing destroy natural folates (103).
People with depression often need to supplement with methylfolate to get the full benefits.
In one study, six months of methylfolate supplementation reduced symptoms of depression in patients with clinical depression and schizophrenia (92).
Research also shows that taking methylfolate alongside an antidepressant makes the antidepressant more effective (93).
Researchers have even suggested that folate supplementation should be a first-line treatment for depression (104).
Methylfolate works because it lowers homocysteine levels, stimulates serotonin receptors in the brain, and plays a key role in the production of dopamine (94-102).
5. Vitamin B12
“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”
Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.
Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.
Even if you eat meat and you’re young, you may still have a deficiency.
Poor gut health and even psychiatric medications can cause a deficiency.
In fact, it’s estimated that almost 40% of Americans are deficient today.
Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (136-142).
But supplementation can help.
Research shows that supplementing with Vitamin B12 for six weeks can reduce depressive symptoms in depressed patients (143).
In one study, Vitamin B12 supplementation lowered homocysteine levels and reduced depression in more than 200 people (144).
If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).
Methyl-B12 is better absorbed and more biologically active.
Besides methyl-B12 and methylfolate, you should also consider supplementing with the rest of the B vitamins.
There is evidence to suggest that many people with depression are also deficient in Vitamin B1, B2, B3 and B6, and supplementing with them can help reduce, prevent and lower the risk of depression (145-151).
Vitamin B12 is also found in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver.
The Best Spices and Herbal Supplements For Depression
6. Rhodiola
Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.
It’s one of the most popular adaptogens used to increase physical and mental stamina.
It can also reduce depression (9).
In one study, rhodiola significantly reduced symptoms of depression and emotional instability in people with mild and moderate depression (7).
Another study found that it was almost as effective as Zoloft, a commonly prescribed antidepressant, but it was better tolerated and it didn’t cause nearly as many side effects (8).
Plenty of animal research also shows that rhodiola has antidepressant effects by lowering cortisol, and restoring serotonin, dopamine and norepinephrine (10-16).
I personally take a rhodiola supplement some of the time. I don't take it every day, only when I need a boost in mood and energy.
Be sure to check out this post to learn more about the benefits of rhodiola, above and beyond just reducing depression.
7. Ginseng
Ginseng is known for its anti-stress effects.
But it also has antidepressant effects (70).
More than one study has shown that ginseng reduces depression and increases quality of life (71-72).
Ginseng has been shown to work because it reduces inflammation and increases dopamine, serotonin and BDNF in the brain (73-76).
Ginseng is one of my favourite herbal supplements for brain function and depression.
8. St. John’s Wort
St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects. It's often prescribed for depression in European countries.
Researchers have concluded that it’s as effective as pharmaceutical antidepressants for treating depression but has fewer adverse effects (105-107).
A double-blind, randomized control trial showed that St. John’s Wort can prevent depression from developing, and delay relapses in depression (108).
It's been found to work by increasing dopamine signaling and increasing serotonin receptors (109-111).
I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and working on fixing the true, underlying causes of my depression instead.
In my experience, it’s best for people who are struggling with mild or moderate depression.
It’s important to note that you shouldn’t take St. John’s Wort if you’re already taking antidepressant medication. They don’t mix well.
9. Ginkgo Biloba
Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.
It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.
It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease.
But researchers have also found that Ginkgo Biloba reduces depression in elderly individuals (123-127).
Ginkgo Biloba is included in the Optimal Brain supplement.
10. Saffron
Saffron is a spice derived from the Crocus sativus plant.
It has a number of health benefits due to the medicinal compounds within it.
Researchers have found that saffron is effective at reducing depression in people with mild to moderate depression (127-128).
More than one study shows that saffron works just as well as SSRI antidepressants, reducing depression without side effects (129-131).
Saffron has also been shown to inhibit the reuptake of serotonin, dopamine and norepinephrine, similar to pharmaceutical antidepressants (132).
11. Curcumin
Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.
It’s one of my favourite natural compounds for the brain.
Researchers have repeatedly found that curcumin reduces depressive symptoms in patients with major depression (84-86).
In one study, curcumin reduced depression in more than 100 people after six weeks of supplementation (87).
It also reduces inflammatory markers and cortisol levels, and increases BDNF levels, all of which are involved in depression (87).
The Best Amino Acid Supplements For Depression
12. Acetyl-L-Carnitine (ALCAR)
Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects.
It’s often used as a natural brain booster because it increases alertness and supports brain cells.
Researchers have found that ALCAR is quite effective at alleviating chronic fatigue, improving mood and treating depression (17-18).
In one study, supplementing with ALCAR for 1 to 2 months reduced depression in elderly individuals (19).
And another study showed that ALCAR can reduce depression in people with chronic depression. Twelve weeks of supplementation reduced their depressive symptoms just as effectively as an antidepressant (20).
It works because it supports mitochondrial function, and increases BDNF levels and serotonin levels in the brain (21-22).
I find that ALCAR personally gives me a big boost in mood, motivation, mental energy and resilience.
That’s why I included it in the Optimal Brain supplement.
Make sure you read this article to learn more about the remarkable benefits of ALCAR.
13. Theanine
Theanine is a unique amino acid found in tea. It has a number of mental health benefits.
I take theanine alongside my morning coffee. It definitely improves my mood. It also helps me focus and cancels out the jitters of caffeine.
In one study, theanine supplementation reduced depressive symptoms and anxiety, and improved sleep and cognitive function in patients with major depression (23).
Animal research also shows that theanine can alleviate depression in mice that are exposed to chronic stress (24).
This mental health supplement contains theanine, along with several natural compounds that have helped me manage depression and anxiety over the years.
Theanine can also be found in green tea, which has also been shown to help reduce depression (25).
14. DL-Phenylalanine
Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.
It plays a key role in the production of dopamine, a critical neurotransmitter that can improve your mood (50).
People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine (55).
You can find phenylalanine in from protein-rich foods, such as:
Chicken
Beef
Turkey
Seafood
Eggs
Bananas
Almonds
Avocados
Pumpkin seeds
Sesame seeds
These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.
But I find that supplementing with DL-Phenylalanine (DLPA), a special supplemental form of phenylalanine, is much more effective than simply eating foods with phenylalanine.
In one study, 23 depressed patients took DLPA every day for 15 days. At the end of the 15 days, 17 of them had completely overcame their depression, and they didn't experience adverse side effects (51).
Another 3-week study found very similar results (52).
Researchers have even concluded that DLPA is just as effective as prescription antidepressants. And people who don’t respond to pharmaceutical antidepressants often get significantly better when they take DLPA (53-54).
Even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (56).
Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (57).
Not surprisingly, I absolutely love DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants.
If you’d like to learn more about DLPA, read this post.
15. N-Acetyl-Cysteine (NAC)
N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.
It’s also the precursor to glutathione, your body’s master antioxidant.
Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.
But supplementing with NAC can increase and normalize your cysteine and glutathione levels.
This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including depression.
In one study, 149 people with moderate depression were given NAC or placebo for eight weeks. The individuals who received NAC experienced a significant reduction in their depression, as well as improvements in their overall functioning and quality of life (58).
In another six-month study, NAC significantly reduced symptoms of depression in patients with bipolar disorder. It also significantly improved their social and occupational functioning. The researchers concluded that NAC is a safe and effective strategy for depressive symptoms (59).
Several other studies have examined the effects of NAC on bipolar disorder and found that taking NAC daily can significantly improve and even cause a full remission of depressive symptoms (60-62).
16. S-adenosyl-L-methionine
S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.
It’s also available as a supplement.
It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression.
Researchers have concluded that SAM-e is an effective and safe option for the treatment of depression. It has beneficial effects similar to conventional antidepressants (77-78, 82-83).
In one study, people who hadn't responded to SSRI antidepressants took SAM-e for six weeks, and it significantly reduced their symptoms of depression (79).
In another study, 20 healthy individuals received infusions of SAM-e or a placebo for seven days. The researchers scanned and studied the brains of the participants during the study. And it was confirmed that SAM-e is an antidepressant because it targets and supports brain regions involved in depression (81).
It has also been shown to increase serotonin and dopamine activity in the brain, and inhibit the reuptake of norepinephrine (80).
The great thing about SAM-e is that it works fairly quickly, as people usually notice benefits within the first few days of taking it, and it doesn’t cause severe side effects like pharmaceutical antidepressants (83).
I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy.
17. Sarcosine
Sarcosine is an amino acid derivative that is naturally found in egg yolks, turkey, ham, vegetables and legumes.
Supplementing with sarcosine has been shown to significantly reduce symptoms of depression without side effects (116, 119).
In one study, sarcosine was found to be significantly more effective at treating major depression than citalopram (a common SSRI antidepressant).
Patients who received sarcosine were much more likely to improve, improved much more quickly, and were less likely to drop out of the study than patients that received citalopram (117).
Animal research also shows that sarcosine has antidepressant effects (118).
You’ll have to supplement with sarcosine for it to improve your mood. The amount of sarcosine in food is too small to have a beneficial effect.
It has impressive antidepressant and anti-anxiety effects, but without any of the nasty side effects that are common with pharmaceutical antidepressants and benzodiazepines.
18. Phosphatidylserine
Phosphatidylserine is a fat-soluble amino acid that is known to support cognitive function.
High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory.
But researchers have also found that phosphatidylserine can also reduce depression.
In one study, supplementing with phosphatidylserine induced consistent improvement of depressive symptoms, memory and behaviour in elderly individuals with depression (121).
Animal research also shows that phosphatidylserine has antidepressant effects. In fact, the antidepressant effects are more prominent in rats than the cognitive-enhancing effects (122).
I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement.
Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.
The Best Food-Based Supplements For Depression
19. Omega-3 Fatty Acids
Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system.
They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.
Researchers have also found that levels of omega-3 fatty acids are significantly lower in individuals with depression (63-64).
It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.
Omega-3 fatty acids are found primarily in cold water fish, including:
Salmon
Black cod
Sablefish
Sardines
Herring
These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.
Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.
That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.
Studies show that omega-3 fatty acid supplements are effective at treating clinical depression. They also improve mood in people who haven’t been diagnosed with depression, but have depressive symptoms (65-66. 68-69).
One way they work is by reducing inflammation in the brain, which is strongly linked to depression (67).
Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.
20. Probiotics
As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.
In fact, people who have been diagnosed with gut diseases are more likely to be diagnosed with depression (1).
But luckily, there’s a solution.
High-quality research shows that probiotic supplements can significantly reduce depressive symptoms in both healthy and depressed individuals (2-4).
Studies also show that the neurotransmitter serotonin is produced in the gut.
By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (5).
Probiotics also reduce inflammation, which tends to be elevated in people with depression (6).
The best probiotics for depression are Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, and Lactobacillus casei.
All five of them are included in the Optimal Biotics supplement.
Check out this post for five other ways to increase the good bacteria in your gut.
And if you struggle with anxiety, here are 9 probiotic strains that can help.
21. Uridine
Uridine is a natural compound commonly found in beer.
I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation.
Uridine supplementation has been shown to reduce depression in young people with bipolar disorder (113).
Animal studies also show that uridine supplements alleviate depression and increases dopamine in the brains of rats (114-115).
It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (112).
So you’ll need to supplement with it.
22. Lion’s Mane Mushroom
Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.
It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects.
One study found that it reduced depression in 30 women after 4 weeks of supplementation (120).
This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.
The Best Hormonal Supplements For Depression
23. Melatonin
Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement.
It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.
Researchers have found that people with depression often have low levels of melatonin and a compromised circadian rhythm (257-259).
Studies also show that supplementing with melatonin at bedtime can lower symptoms of depression. It can also improve the circadian rhythm of various neurotransmitters that are disturbed in people with depression (260-261).
This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.
But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.
24. Pregnenolone
Pregnenolone is a steroidal hormone naturally manufactured by the body, but it can also be taken as a supplement.
It’s the precursor to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.
It’s been shown to enhance memory and reduce fatigue.
But researchers have found that it can also reduce depression.
Depressed patients often have low pregnenolone levels, but replenishing pregnenolone levels with supplementation significantly reduces symptoms of depression (133-135).
Whenever I take pregnenolone, it gives me a big boost in brain function and mental energy. It definitely has an effect. But it doesn’t really improve my mood. In fact, if I take it every day, it starts to make me irritable. So I save it and only take it when I need it.
Plenty of other people have excellent, consistent results with it though.
25. Dehydroepiandrosterone
Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.
It's also available as a supplement.
Research shows that low DHEA levels are significantly associated with increased depressive symptoms, and low DHEA levels are often found in depressed patients (270-271).
And in multiple studies, supplementing with DHEA has been shown to improve mood and reduce depression (272-273).
Researchers have found that it works because it impacts the activity of several neurotransmitters involved in depression, including dopamine, serotonin and GABA (274).
26. BONUS: Other Natural Supplements That Can Reduce Depression
Here are numerous other natural supplements that have also been shown to reduce depression and improve mood in humans.
I didn’t include them in the main list because they aren’t my favourite “go-to” solutions for depression.
Plus, they can be “hit-and-miss” and don’t always work for everyone in every situation.
But research still shows they can be quite effective, so they’re worth considering and giving a shot.
Tryptophan and 5-HTP (264-269)
Valerian (152-155)
Lemon Balm (156-158)
Kava (159-165)
Inositol (166-173)
Creatine (174-184)
Lavender (185-189)
Apigenin, a flavonoid in Chamomile and Bacopa (190-201)
Berberine (202-205)
Holy Basil (206-207)
Coenzyme Q10 (208-209)
Lithium orotate (210-211)
Ashwagandha (212-213)
Agmatine (214-219)
Hops (220)
Borage Oil (221-222)
Vitamin C (223-226)
Maca (227)
Iron (228)
Selenium (229-230)
Glutamine (231-232)
Trimethylglycine (233-235)
Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!
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