6 Supplements for Depression and Anxiety to Help You Ease the Symptoms

Struggling with persistent sadness, anxiety, or emotional fatigue? You’re not alone—and you’re not without options. While therapy and medication are often the foundation of mental health treatment, many people find additional support in supplements for depression. 

Natural antidepressant supplements and vitamin-based options can complement professional care and support emotional balance, energy levels, and brain function.

In this article, we’ll explore vitamins that help with anxiety and depression, the best supplements to help with depression and anxiety, what to consider before taking them, and how to find the right combination for your unique needs.

Supplements for Depression: How Can Supplements Help Mental Health?

Depression natural supplements can play a supportive role in mental health by addressing nutrient deficiencies, enhancing neurotransmitter production, and helping to regulate mood-related hormones. If you’re asking, “What supplements help with depression?”, the answer often lies in restoring balance where your body or brain may be lacking.

Certain natural supplements for anxiety and depression have been shown to:

• Support serotonin and dopamine production
• Reduce inflammation in the brain
• Improve sleep quality and stress response
• Replenish key nutrients tied to mood stability

While many people may be aware of Wellbutrin for depression and anxiety, or other commonly prescribed medications, others might not know the benefits of all natural depression supplements.

Let’s dive into what natural supplements help with depression and anxiety.

What Supplements Help With Depression?

What does depression feel like? Although depression can be experienced differently from person to person, there are common symptoms, including feelings of hopelessness, fatigue, changes in sleep and appetite, difficulty concentrating, and loss of interest in activities.

However, you don’t need a prescription to find relief. A growing number of OTC depression supplements and natural mental health supplements may help ease symptoms, especially when paired with therapy, lifestyle changes, or antidepressant medication.

There are various depression and anxiety natural supplements available over the counter, from magnesium to Vitamin D. We’ll take a closer look at these in the next few sections.

Anti-Depression Supplements: 6 Natural Supplements for Anxiety and Depression

There are several natural supplements that help with depression and anxiety. Remember to consult with your physician if you intend to start taking them, especially if you’re on other medications.

Here is a list of the six best supplements for depression and anxiety.

1. Omega-3 Fatty Acids

One of the top supplements to help depression is Omega-3 fatty acids, particularly EPA and DHA, which play a key role in brain health and the regulation of mood. Studies have shown that individuals with depression often have lower levels of omega-3s, and supplementing with them may improve symptoms, especially when combined with other treatments. 

Omega-3s support healthy brain cell membranes and reduce neuroinflammation, both of which are linked to mental well-being. They’re commonly found in fatty fish like salmon and sardines, but are also available in supplement form for those with dietary restrictions.

2. Magnesium

Another one of the anti depression supplements is magnesium. Magnesium is a crucial mineral involved in nerve function, neurotransmitter regulation, and stress response. A deficiency can lead to heightened anxiety, irritability, fatigue, and symptoms of depression. Supplementing with magnesium has been shown to reduce mild to moderate depressive symptoms, particularly in those who are deficient. 

It may help by regulating cortisol levels and enhancing the calming neurotransmitter GABA. Many people don’t get enough magnesium from their diet alone, making it a common and important supplement for mental health support.

3. L-Theanine

L-theanine is another of the supplements for stress, anxiety, and depression. It’s a naturally occurring amino acid found in tea leaves, best known for promoting calm and focused relaxation without drowsiness. It works by increasing alpha brain waves and supporting neurotransmitters such as serotonin and dopamine, which play a crucial role in mood regulation. 

When taken regularly, L-theanine may help reduce stress, ease anxiety, and support a sense of mental clarity. It’s especially helpful for those who experience tension, racing thoughts, or overwhelm without wanting the sedating effects of some medications.

4. Ashwagandha

Ashwagandha is a well-researched adaptogen, meaning it helps the body adapt to stress and restore balance. Chronic stress is a major contributor to anxiety and depression, and ashwagandha appears to modulate the stress hormone cortisol. 

Several studies suggest it can reduce anxiety levels, improve sleep, and support emotional resilience over time. While it’s not a cure for depression, it may support those whose symptoms are rooted in or exacerbated by ongoing stress.

5. Rhodiola Rosea

Another powerful adaptogen, Rhodiola rosea, has been traditionally used in Eastern European and Scandinavian medicine to combat fatigue and improve mood. It appears to influence levels of serotonin, dopamine, and norepinephrine in the brain, all of which are important for emotional regulation. 

Rhodiola is particularly useful for people dealing with mental and physical exhaustion, brain fog, or burnout, symptoms often seen in depression. It may also improve concentration and reduce mental fatigue in high-stress situations.

6. SAM-e (S-Adenosylmethionine)

SAM-e is a naturally occurring compound in the body that plays a role in the production of mood-regulating neurotransmitters like serotonin and dopamine. Research suggests it can be as effective as some prescription antidepressants for people with mild to moderate depression, particularly when taken consistently over time. 

SAM-e supports methylation, a process that’s vital for brain function and emotional health. Because it may interact with certain medications, it’s important to speak with a healthcare provider before starting it.

What Vitamin Helps With Depression? 5 Best Vitamins for Depression and Anxiety

Are you wondering what vitamin is a natural antidepressant? Or the best vitamin for depression and anxiety? Here are five of the best vitamins for anxiety and depression:

1. Vitamin D

Vitamin D helps regulate mood and ward off depression, and many people with depressive symptoms are found to be deficient. This vitamin supports the function of neurotransmitters and helps control inflammation in the brain, which can affect mood stability. Sunlight is a major source, but depending on your location or lifestyle, supplementation may be necessary to maintain healthy levels.

2. B-Complex Vitamins

The B-vitamin group—especially B6, B9 (folate), and B12—is essential for brain function, energy production, and neurotransmitter synthesis. A deficiency in these vitamins has been linked to an increased risk of depression, fatigue, and cognitive difficulties. 

Supplementing with a full B-complex can provide broad support for mood regulation and mental clarity, particularly for those dealing with chronic stress or restricted diets.

3. Vitamin C

Often overlooked, Vitamin C plays a vital role in neurotransmitter production and protecting brain cells from oxidative stress, and is one of the best vitamins for mood swings and depression. Low levels of Vitamin C have been associated with fatigue, mood swings, and even depressive symptoms. It supports overall brain health and may enhance the effectiveness of other treatments by reducing inflammation and improving nutrient absorption.

4. Zinc

Zinc is involved in over 300 biological processes, including those that regulate mood and brain function. A deficiency in zinc has been linked to depressive symptoms, and it may act as a natural antidepressant by supporting brain-derived neurotrophic factor (BDNF), which helps with neuroplasticity. 

It’s also an important cofactor for neurotransmitter activity, making it valuable for those seeking to naturally stabilize their mood.

5. Iron (when deficient)

Iron is essential for oxygen transport in the blood and energy production in the brain. Iron-deficiency anemia can mimic or worsen depressive symptoms such as fatigue, brain fog, and low mood. 

Supplementation is particularly important for menstruating individuals or those with known deficiencies, and should be based on lab testing and healthcare guidance.

Need Help Beating Depression?

If you’re unsure which supplements are right for you, you’re not alone. It can be overwhelming to sort through options, especially when you’re already struggling with energy or motivation. 

That’s why Brightside offers a free online depression test to help you understand your symptoms and get tailored support.

Take our free depression test to get personalized guidance—and see if supplements, therapy, or medication might be right for you. Whether you’d like to find out more about vitamins that help depression or supplements for depression and fatigue, we’re here to help.

Best Supplements for Anxiety and Depression: Key Takeaways

Supplements can be a valuable part of managing depression and anxiety, especially when they target nutrient gaps and support neurotransmitter function. 

What is the best supplement for depression and anxiety? Natural compounds, such as omega-3s, magnesium, L-theanine, and adaptogenic herbs, may help regulate mood, reduce stress, and improve focus. 

Likewise, vitamins such as D, B-complex, and zinc play key roles in mental well-being and are often lacking in those experiencing depression. 

While natural depression and anxiety supplements are not a replacement for therapy or medication, they can enhance a well-rounded treatment plan when used thoughtfully and safely.

FAQs

What vitamin is a natural antidepressant?

Vitamin D is often considered a natural antidepressant due to its role in regulating mood and supporting brain function. Low levels of vitamin D are linked to an increased risk of depression.

It works by influencing neurotransmitters like serotonin, which are essential for emotional balance and cognitive health.

What are the best herbal supplements for depression and anxiety?

St. John’s Wort, ashwagandha, rhodiola, and lavender are among the most effective herbal supplements for depression and anxiety.

These herbs can help regulate cortisol levels, improve stress response, and balance mood naturally. Always consult a healthcare provider before starting herbal treatments, especially alongside prescription medications.

What are the best vitamins for mood swings and depression?

Vitamins B6, B12, D, and folate are key for managing mood swings and depression. They support neurotransmitter function and brain health.

Deficiencies in these vitamins may worsen symptoms, so supplementing under guidance can help stabilize mood and enhance emotional resilience over time.

What are serotonin supplements for depression and anxiety?

5-HTP and L-tryptophan are common serotonin-boosting supplements used for depression and anxiety. They help increase serotonin levels naturally.

These supplements act as precursors to serotonin, the “feel-good” brain chemical, and may improve mood, sleep, and stress response. Consult a doctor before use, especially with antidepressants.

How much B12 should you take daily for depression?

For depression, doses of 1,000–2,000 mcg of vitamin B12 daily are often recommended, especially if a deficiency is present.

Although the RDA is much lower, higher therapeutic doses may be needed to support mood and brain health. Always test B12 levels before long-term supplementation.

Is it better to take B12 or B complex for depression?

B complex is generally better for depression as it provides all essential B vitamins that work synergistically to support mood and nervous system health.

While B12 is crucial, other B vitamins like B6 and folate also play significant roles in neurotransmitter production and emotional stability.

Does magnesium help with depression?

Yes, magnesium can help with depression by calming the nervous system and regulating mood-related neurotransmitters like serotonin.

Low magnesium levels are linked to increased risk of depression and anxiety. Magnesium glycinate and citrate are popular, well-absorbed forms used for mood support.

What are the mental symptoms of low B12?

Low B12 can cause brain fog, memory problems, mood swings, irritability, and even depression.

Over time, deficiency may also lead to cognitive decline and neurological issues. If you experience persistent mental fatigue or mood changes, it’s worth checking your B12 levels with a healthcare provider.

How long after starting to take supplements for depression should you feel better?

Most people notice some improvement within 2–6 weeks of consistent supplement use for depression.

Effects vary depending on the supplement, dosage, individual biochemistry, and whether there’s an underlying deficiency. Lifestyle, diet, and medical guidance also play major roles in the effectiveness of any plan using depression and anxiety natural supplements.