More people are turning to dietary supplements in hopes of easing depression symptoms.
Yet new research shows that only a few of these “natural” remedies have proven benefits.
Most supplements show no real effect
A comprehensive review concludes that the majority of supplements marketed for depression offer little to no measurable improvement.
Multivitamins and B vitamins fall short
Although widely used, there isn’t enough scientific evidence to support claims that multivitamins or B vitamins help with depressive symptoms.
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Herbal blends and melatonin lack strong evidence
Calming herbal products and melatonin are popular choices, but current research is too limited to confirm their effectiveness.
Omega-3 offers only limited benefits
Despite its reputation for boosting mood, most studies find that omega-3 supplements do not produce significant improvements compared to placebos.
Some herbs show early signs of promise
Lavender, rhodiola, and lemon balm have shown encouraging effects in small studies, but the research base remains too small for firm conclusions.
Amino acids and micronutrients still under review
Tryptophan, folic acid, and zinc have shown positive signals in preliminary research, though large-scale trials are needed to verify their impact.
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St. John’s Wort shows the strongest evidence
Among all supplements studied, St. John’s Wort has demonstrated the clearest effect, particularly for mild to moderate depression, though it can interact dangerously with prescription medications.
Probiotics may support mood improvement
Roughly half of all probiotic studies report reduced depressive symptoms, especially when taken alongside standard treatments.
Vitamin D can make a noticeable difference
Several trials suggest that high-dose vitamin D taken for eight weeks can significantly reduce depression scores in those with mild to moderate symptoms.
Belief plays a role in perceived results
Expectations matter, simply believing that a supplement works can influence outcomes, highlighting the strong role of the placebo effect in mental health.
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Lack of regulation raises safety concerns
Supplements aren’t regulated like medicines, which can lead to inconsistent quality, incorrect dosages, and undeclared ingredients.
Always consult a doctor before taking supplements
Even natural products can pose risks, particularly when combined with prescription drugs. Professional medical advice is essential before starting any new supplement.
This article is based on information from National Geographic.
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