Despite the widespread popularity of supplements and plant products to improve mental health, only a small part of them has scientifically proven effective in combating depression. This is evidenced by a new large -scale study published in Frontiers in Pharmacology .
Scientists have analyzed 64 popular nutritional supplements that are most commonly used in depressive states. 1367 studies and 209 clinical trials were processed. The results were not very comforting: only four means received sufficient scientific support.
According to statistics, most people with depression symptoms either do not seek help at all or hope for "natural" alternatives. In the US, according to the CDC, in 2021, a major depressive disorder was experienced by 21 million adults, but only 61% of them received treatment. In the United Kingdom, this figure is even lower - less than 15%.
That really works
Among the 64 studied additives, scientifically proven effects against depression have only four:
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Omega-3-helps to reduce the level of stress hormone (cortisol), which has a positive effect on emotional state.
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St. John's wort - demonstrates the effectiveness of antidepressants, but has fewer side effects.
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Shafran - showed results similar to traditional medicines.
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Probiotics - improve the condition of patients with clinical depression, improving the balance of intestinal microbiota.
Other popular additives, such as melatonin, curcumin, magnesium, calcium or vitamins D and C, do not have sufficient evidence. Some of the tools were investigated only once, which does not allow objective conclusions.
Many drugs look promising, but they need further research. These include lavender, lemon balm, zinc, tryptophan, rhodiola, folic acid and chamomile.
Experts
Psychology Dr. Thea Galahler from New York University emphasizes that despite the attractiveness of "natural" tools, most of them do not have proven efficiency. It warns against blind trust to the recommendations of influenzers, who often promote additives, following only personal experience.
“People believe that natural remedies cannot harm. But this is not always the case. Uncontrolled use can lead to side effects or waste of time required for real treatment, ”she notes.
Scientists emphasize that plant remedies can maintain basic treatment, but do not replace it. In the case of depression symptoms, it is important to consult a specialist rather than self -medication.
