4 Science-Backed Supplements to Lift Your Mood

Understanding the Role of Herbal Remedies in Managing Depression

Herbal remedies have become increasingly popular as a form of self-care for individuals experiencing depressive symptoms. However, experts emphasize that these remedies are not a substitute for professional therapy or prescribed medication. Despite this, many people turn to herbal supplements and vitamins as a more accessible and cost-effective alternative.

According to data from the Centers for Disease Control and Prevention (CDC), 21 million adults and 3.7 million adolescents in the U.S. reported having at least one major depressive episode in 2021. While treatment rates vary between countries, with around 61% of adults and 40.6% of adolescents receiving care in the U.S., only less than 15% of individuals in Great Britain receive treatment for depression. This disparity highlights the need for more effective and accessible options for managing mental health.

A recent study published in Frontiers in Pharmacology examined the potential role of herbal medical products in addressing depressive symptoms. The research suggests that some of these products may be valuable for preventive and supportive self-care. However, it also points out that many herbal supplements lack scientific backing and are not deemed credible by researchers.

The appeal of over-the-counter herbal and vitamin supplements lies in their affordability and accessibility. For those without insurance or who are concerned about side effects, these options can seem like a safer alternative to traditional treatments. However, experts caution that most supplements marketed for depression have not been thoroughly studied for this specific purpose. There is currently no strong scientific evidence to support their effectiveness in alleviating depressive symptoms.

Moreover, herbal supplements can come with their own set of risks. They may interact with other medications, leading to unintended side effects. This makes it essential for individuals to approach these products with caution and seek professional guidance before incorporating them into their health routines.

The Science Behind Herbal Supplements and Depression

The study authors noted that natural products, such as herbal medical products or nutrients, may help manage depression through various mechanisms. These include reducing inflammation, improving oxidative stress, influencing the microbiota–gut–brain axis, and regulating neurotransmitters. However, despite these potential benefits, the majority of supplements promoted for depression have not been adequately researched.

To evaluate the effectiveness of different supplements, researchers reviewed 64 types of supplements across 1,367 studies and 209 clinical trials. Shockingly, 41 of these supplements were only tested in a single trial. The remaining products were ranked based on their effectiveness, revealing a mixed landscape of evidence.

Some supplements showed mixed results, including:

• Melatonin
• Magnesium
• Curcumin
• Cinnamon
• Echium
• Vitamin C
• Vitamin D
• Calcium

Others were categorized as "promising" but required further research. These included:

• Folic acid
• Lavender
• Zinc
• Tryptophan
• Rhodiola
• Lemon balm

Among these, chamomile, lavender, lemon balm, and Echium were highlighted as commonly used products that should be prioritized for additional research.

The Four Relatively Established Supplements

After thorough evaluation, only four supplements were found to be relatively established in their effectiveness for treating depression:

• Omega-3s
• St. John’s Wort
• Saffron
• Probiotics

Research has shown that saffron is "not significantly different from antidepressants," while omega-3s have demonstrated significant effects in reducing depressive symptoms compared to a placebo. A 2021 study published in Molecular Psychiatry found that omega-3 supplements can reduce cortisol levels, a hormone associated with stress.

St. John’s Wort was found to show similar efficacy to antidepressants with lower dropout rates across 27 studies. Probiotics, which increase "good" bacteria in the gut, have also been shown to reduce depressive symptoms, particularly in individuals with major depressive disorder.

A recent study in npj Mental Health Research found that probiotics can improve mood within just two weeks by promoting a healthier gut microbiome.

Expert Recommendations and Considerations

Health officials are calling the study eye-opening and urging individuals to rethink the supplements they use for depression. Dr. De Borrah Wright, a medical director at NYC Health + Hospitals – Kings County, emphasized that while the study provides a helpful snapshot of current supplement research, only four products have solid evidence supporting their use.

As with any new treatment, it is crucial to do thorough research and consult with a healthcare provider before starting any supplement regimen. No supplement is universally effective, and what works for one person may not work for another.

If you're experiencing feelings of depression or considering adding a new product to your health routine, it's important to speak with your doctor to determine the best course of action.