Depression supplements are becoming a go-to option for many Australians seeking alternative or complementary treatments for mental health. In fact, Australians are among the world’s highest users of herbal and nutritional products marketed to improve mood, reduce anxiety, and relieve symptoms of depression. From omega-3 fatty acids to St John’s wort, vitamin D, probiotics, and even saffron, these products have surged in popularity—sometimes even surpassing prescription medications in demand.
But how effective are these natural depression supplements? A new global review of 209 studies offers some answers—backed by science and expert insight.
What the Research Says About Depression Supplements
A large international review evaluated the effectiveness of popular depression supplements among adults aged 18 to 60. While these over-the-counter options are widely used, researchers found that the scientific evidence behind many is still surprisingly limited.
Supplements with the Most Promise:
- Omega-3 fatty acids (especially those with high EPA content)
- St John’s wort
- Saffron
- Probiotics
- Vitamin D
These showed moderate to strong evidence in reducing symptoms of mild to moderate depression. However, when it comes to major or severe depression, the effectiveness of these supplements is less certain.
Other supplements—including zinc, folic acid, Rhodiola, lavender, and lemon balm—have shown some encouraging early results, but the evidence isn’t yet consistent enough to offer a full recommendation.
How Do Natural Depression Supplements Compare to Traditional Treatments?
In Australia, prescription antidepressants and psychological therapies like CBT remain the first-line treatment for moderate to severe depression, according to national mental health guidelines. These options are backed by extensive clinical trials and long-term data.
That said, natural and lifestyle-based approaches are gaining recognition.
Natural Options Gaining Ground:
- A 2024 review by the Australian government found moderate evidence for the use of St John’s wort, curcumin (from turmeric), and saffron in treating mild to moderate depression.
- Lifestyle changes like yoga, exercise, and nutrient-rich diets can be just as effective as psychological therapy in certain cases.
- For some individuals, depression supplements offer a complementary path to traditional treatment, supporting overall well-being.
Understanding Product Quality and Risks
Not all depression supplements are created equal. Over-the-counter products can vary widely in:
- Dosage
- Ingredient purity
- Bioavailability (how well the body absorbs it)
For example:
- St John’s wort may be effective but can interact dangerously with antidepressants, potentially leading to serotonin syndrome.
- Omega-3s are only beneficial when they contain at least 60% EPA—lower concentrations might not work.
It’s essential to consult with a GP, psychiatrist, psychologist, or naturopath before starting any supplement, especially if you’re already on prescription medications.
Do Nutritional Deficiencies Play a Role in Depression?
Yes. A growing body of evidence links certain nutrient deficiencies to symptoms of depression. These include:
- Vitamin D
- Iron
- Vitamin B12
- Folate
Interestingly, some of these nutrients are common ingredients in depression supplements, suggesting their use may help correct imbalances. Still, improving your overall diet—eating more whole foods like vegetables, legumes, fruits, and nuts—might offer similar or better results than isolated supplements.
Should You Use Depression Supplements?
If you’re considering natural treatments for mental health, here are the key takeaways:
- Depression supplements can be effective—especially for mild to moderate cases.
- They are best used alongside traditional therapies, not as replacements.
- Product quality and dosage are crucial to effectiveness and safety.
- Addressing underlying deficiencies and lifestyle factors is essential to long-term success.
Frequently Asked Questions (FAQs)
Are depression supplements better than antidepressants?
No, not for everyone. While some natural supplements may help with mild depression, prescription medications remain more effective for moderate to severe cases.
What is the best depression supplement?
Research points to omega-3 fatty acids (high in EPA) and St John’s wort as the most effective natural supplements currently available.
Can I take depression supplements along with medication?
You should be cautious. St John’s wort, for example, can interact dangerously with antidepressants. Always consult a medical professional before combining treatments.
Do probiotics work for depression?
There is some emerging evidence suggesting that probiotics may improve symptoms of mild depression by supporting gut-brain health. However, more studies are needed.
Are food-based nutrients better than supplements?
Often, yes. A whole-food diet rich in nutrients can provide more long-term benefits than supplements alone. Supplements should support—not replace—healthy eating.
