6 Natural Supplements Proven to Support Depression, Mood and Mental Health—According to a Top Pyschiatrist

From a fleeting bout of the blues to a more sustained sense of melancholy, depression exists on a spectrum—but no matter where we find ourselves on it, one thing is for sure: we all want relief. For some, prescription medication is a necessary and life-saving tool, so always talk to your doctor about what’s right for you. But when it comes to mild to moderate depression, certain natural supplements may also help. That’s why we tapped top psychiatrist Daniel G. Amen, MD (author of the forthcoming book Change Your Brain, Change Your Pain, scheduled for release on December 2), to share his favorite supplements shown to ease depression, tame anxiety and increase energy levels.

Keep reading for his list of proven mood-boosting vitamins that research suggests can be as effective—or even more effective—than prescription antidepressants, according to Dr. Amen, with potentially fewer side effects.

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Omega-3 fatty acids

You’ve heard it before, but it bears repeating: omega-3 fatty acids are superstar supplements for your brain. “One study from New Zealand showed them to be more effective [for decreasing depressive symptoms] than medications,” he says.

That’s largely because omega-3s help dial down brain inflammation and curb the stress hormones that contribute to depression. To reap the benefits, aim to take 1,000 to 2,000 mg of omega-3 per day.

Vitamin D

The D might just stand for “does it all,” such is the importance of this vitamin when it comes to mental and physical health. “Vitamin D plays a key role in over 300 chemical processes in the body—including neurological ones. And studies show people with lower levels of vitamin D are more likely to experience depression,” he explains.

Dr. Amen recommends getting your vitamin D levels checked (the ideal level is 50 to 100 ng/mL). The recommended daily dose is 600 IU for people up to 70 years old, and 800 IU for those over 70.

SAMe

S-adenosylmethionine (no wonder it goes by SAMe!) is a naturally occurring compound in the body that is a “particularly interesting” supplement, notes Dr. Amen, explaining that it works on both pain and depression.

“That makes sense because this supplement seems to target the ‘suffering circuits’ in the brain—the neurons that process both physical and emotional pain.” He adds that this principle also explains why taking Tylenol has been shown to help ease the sting of a breakup, as the body processes physical and emotional pain through the same pathways.

Dr. Amen recommends taking 400 to 800 mg of SAMe daily. But avoid taking it later in the day because it can be stimulating. “I generally advise patients to take 400 to 800 mg in the morning and 400 to 800 mg in the early afternoon,” he notes.

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Saffron

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“In 28 randomized control trials, saffron has been shown to be equally effective as antidepressants,” he says. “It’s my favorite supplement to enhance mood, and it works by increasing the availability of serotonin and dopamine, as well as boosting something called brain-derived neurotrophic factor (BDNF), which strengthens brain connections.” His recommended dose: 30 milligrams of saffron daily.

Zinc

This key mineral “helps our body produce many neurotransmitters, but especially dopamine and serotonin, brain chemicals that help boost mood,” notes Dr. Amen, who suggests taking 25 mg of zinc daily.

Curcumin

When the neural pathways that process pain—what Dr. Amen calls those ‘suffering circuits’—get inflamed, we’re more likely to become depressed. Enter curcumin, a powerful anti-inflammatory found in the spice turmeric, shown to douse these depression-inducing “flames.” To reap the benefits, he recommends taking 25 mg of curcumin daily.