What Actually Works for Low Mood?
Feeling down isn't the same as clinical depression, but supplements that help mild low mood do exist. Here's what the research supports, with clear limitations.
TL;DR
Best evidence: Omega-3 (EPA), Vitamin D (if deficient), SAMe. Moderate evidence: Rhodiola, St. John's Wort (careful with interactions). Doesn't work: 5-HTP long-term, most "mood support" blends.
Important Disclaimer
If mood issues persist, see a professional
Note: Supplements are not a substitute for therapy or medication.
Strong Evidence
EPA specifically shown to improve mild-to-moderate depression
Note: EPA ratio matters. Look for EPA-dominant products.
Low D linked to depression. Correcting deficiency helps.
Note: Only helps if actually deficient. Get tested.
Comparable to some antidepressants in trials
Note: Can cause anxiety in some. Don't combine with SSRIs.
Moderate Evidence
Reduces fatigue and may improve mild depression
Note: Better for fatigue-related low mood.
Comparable to SSRIs for mild-to-moderate depression
Note: MAJOR drug interactions. Don't mix with many medications.
May improve mild depression, especially if deficient
Note: Deficiency is common and affects mood.
Limited/Risky
Serotonin precursor. Short-term use may help.
Note: Don't use long-term or with SSRIs. Serotonin syndrome risk.
Dopamine precursor. May help stress-related low mood.
Note: Better for acute stress than chronic depression.
Doesn't Work
Random herbs at sub-therapeutic doses
Note: Marketing. Check individual ingredient doses.
No evidence for mood improvement if not deficient
Note: B12 deficiency can cause mood issues. But more B won't help if you're not low.
Real Talk
Supplements can help mild low mood but are not a substitute for professional help if you're struggling. Omega-3 (EPA) and vitamin D have the best evidence. St. John's Wort works but has dangerous interactions. If mood issues persist or worsen, please talk to someone.
What Else Actually Helps
- Exercise. as effective as antidepressants for mild depression
- Sleep. poor sleep and low mood feed each other
- Social connection. isolation worsens mood
- Sunlight exposure. natural mood booster
- Therapy. especially CBT for depression
The Bottom Line
EPA-dominant omega-3 and vitamin D (if low) are safe starting points. SAMe is effective but requires caution. St. John's Wort works but has serious interactions. Exercise and sleep matter as much as any supplement.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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