**Omega-3s (especially EPA) have the strongest evidence for mood support among supplements.** A 2019 meta-analysis found benefits comparable to antidepressants in some trials. Supplements don't replace therapy or medication for clinical depression, but may help, especially if you're deficient in key nutrients.
Strong Evidence
EPA has anti-inflammatory effects in the brain and may increase serotonin release. Meta-analyses show EPA-dominant omega-3s reduce depressive symptoms. Effect is stronger when EPA exceeds 60% of total omega-3.
Vitamin D deficiency is strongly associated with depression. The vitamin is involved in serotonin synthesis. Supplementation helps most in those with low levels (<30 ng/mL), which includes 42% of Americans.
Magnesium regulates the HPA axis (stress response) and is involved in neurotransmitter function. A 2017 trial found 248mg/day improved depression symptoms within 2 weeks. Most people are deficient.
Moderate Evidence
SAMe (S-adenosyl methionine) is involved in neurotransmitter synthesis. Some studies show antidepressant effects comparable to medication. Can interact with other antidepressants (serotonin syndrome risk).
Well-studied for mild-moderate depression in European trials. Comparable to low-dose antidepressants. Major drug interactions (birth control, blood thinners, many medications).
Mood Support Stack
Basic nutritional support for mood (not a replacement for treatment).
| Ingredient | Dose | When |
|---|---|---|
| Omega-3 (High EPA) | 1-2g EPA | With meals |
| Vitamin D3 | 2,000-5,000 IU | Morning |
| Magnesium Glycinate | 300-400mg | Evening |
Beyond Supplements
- •Exercise has strong evidence for depression - as effective as medication in some studies
- •Sleep deprivation worsens mood rapidly. Prioritize sleep hygiene.
- •Therapy (CBT) has the best long-term outcomes for depression
- •Social connection is protective. Isolation worsens mood.
Note: Mood supplements support but don't replace professional treatment. If you're experiencing depression, work with a mental health professional. Some supplements interact with antidepressants.