Despite the widespread popularity of supplements and herbal remedies for improving mental health, only a small fraction of them have been scientifically proven to be effective in combating depression, according to a large new study published in the journal Frontiers in Pharmacology .
Scientists analyzed 64 popular dietary supplements that are most often used for depressive conditions. They analyzed 1,367 studies and 209 clinical trials. The results were not very encouraging: only four remedies received sufficient scientific support.
Statistics show that most people with symptoms of depression either don’t seek help at all or rely on “natural” alternatives. In the US, 21 million adults experienced major depressive disorder in 2021, according to the CDC, but only 61% of them received treatment. In the UK, the figure is even lower — less than 15%.
What really works
Among the 64 supplements studied, only four have scientifically proven effects against depression:
-
Omega-3 helps reduce the level of the stress hormone (cortisol), which has a positive effect on the emotional state.
-
St. John's wort - demonstrates effectiveness comparable to antidepressants, but has fewer side effects.
-
Saffron — showed results similar to traditional medications.
-
Probiotics improve the condition of patients with clinical depression by improving the balance of the intestinal microbiota.
Other popular supplements, such as melatonin, curcumin, magnesium, calcium, and vitamins D and C, lack sufficient evidence. Some have only been studied once, which makes it difficult to draw objective conclusions.
Many supplements look promising but need further research. These include lavender, lemon balm, zinc, tryptophan, rhodiola, folic acid, and chamomile.
Expert warnings
Thea Gallagher, a psychologist at New York University, says that despite the appeal of "natural" remedies, most of them have no proven effectiveness. She warns against blindly trusting the recommendations of influencers, who often promote supplements based solely on personal experience.
“People believe that natural remedies cannot harm. But this is not always the case. Uncontrolled use can lead to side effects or loss of time needed for real treatment,” she notes.
Scientists emphasize: herbal remedies can support basic treatment, but do not replace it. In case of symptoms of depression, it is important to consult a specialist and not self-medicate.
