If you have mild to moderate depression without suicidal thoughts and urges, OTC preparations may be worth a try. If you have more severe depression and need reliable symptom relief, talk to a doctor or mental health professional, who may advise that you take a prescription antidepressant. OTC options for depression may be most beneficial when they are used alongside other lifestyle modifications that have been shown to alleviate depression symptoms. These include regular exercise, getting enough sleep, finding social support, and managing stress levels. The National Center for Complementary and Integrative Health notes, however, that St. John’s wort does not offer consistent results for relieving depression. Because of this, it should not be used to postpone or replace seeing a doctor for depression treatment. If you take St. John’s wort, it’s important to be aware of:
Side effects: Always talk to your doctor before you begin taking St. John’s wort, since side effects can occur and can sometimes be severe. While reported side effects are uncommon and rare, they include dry mouth, dizziness, constipation, gastrointestinal symptoms, and confusion. Drug interactions: Medication interactions can have serious and sometimes fatal consequences. For instance, taking St. John’s wort with HIV medications can cause the body to clear HIV medications at a much higher rate, making it possible for a resurgence of HIV viral counts in a previously stable person. Serotonin syndrome: If St. John’s wort is combined with a prescription selective-serotonin reuptake inhibitor (SSRI), MAOI, or any other medication that increases serotonin, there is a risk for serotonin syndrome, which can be fatal. Sun sensitivity: St. John’s wort can make your skin more sensitive to the sun, so it’s important to wear sunscreen.
There are three types of omega-3s:
Alpha-linolenic acid (ALA)Eicosapentaenoic acid (EPA)Docosahexaenoic acid (DHA)
EPA, which is found in fish and other seafood, seems to offer the greatest depression-fighting benefits. A 2019 meta-analysis that looked at the results of 26 earlier studies found that omega-3 polyunsaturated fatty acids (PUFAs) had a beneficial effect on depression. While omega-3s offer promise, whether EPA or other omega-3s provide significant relief on their own remains unclear. Studies suggest omega-3 supplements used in addition to standard antidepressant therapy resulted in the best outcomes. If you decide to try taking supplemental omega-3s, there are a few things to be aware of:
Stomach upset: While omega-3 fatty acid supplements, generally derived from fish oil, are considered to be quite safe, some people may experience stomach upset and fishy burps with higher doses.Increased blood thinning: Omega-3 supplements may increase the effects of blood-thinning medications.
How Much Do You Need?
Most Americans get the amount of ALA they need from the food they eat, along with smaller amounts of EPA and DHA. You can get adequate omega-3s by eating a varied diet that includes fish and other seafood, nuts, seeds, plant oils, and fortified foods such as certain juices, yogurts, eggs, and milk. No particular dosage is recommended at this time for depression. The FDA recommends not going over 3 grams per day without your doctor’s permission due to a potential increase in the risk of bleeding. For those who opt to eat fish rather than take a supplement, the American Heart Association recommends two servings of fish per week for general health, which could be taken as good minimum consumption level. Foods that are high in omega-3s include:
Fish (especially salmon, mackerel, tuna, sardines, and herring)Nuts and seeds (including walnuts, chia seeds, and flax seeds)Plant oils (including canola oil, soybean oil, and flaxseed oil)
5-HTP does not occur naturally in foods, so you must take it as a supplement. The supplement is derived from the seeds of Griffonia simplicifolia, a plant native to Central and Western Africa. The body produces 5-HTP naturally as it converts L-tryptophan, but this ability is limited by the availability of an enzyme called tryptophan hydroxylase. Taking 5-HTP as a supplement bypasses this limitation, so there is more 5-HTP available for conversion to serotonin.
Is It Effective for Depression?
While better-quality studies are needed to firmly establish its effectiveness as an antidepressant, a 2019 review found that there is some evidence that 5-HTP supplementation, along with creatine, may improve the effectiveness of SSRI medications in some cases. However, it’s essential that you speak with your doctor before adding this or any other supplement to your treatment program. 5-HTP is generally safe and well tolerated, although side effects can occur. Some potential side effects include:
DiarrheaDizzinessDrowsinessFeelings of anxietyMuscular tendernessNauseaSexual dysfunction
5-HTP can also lead to drug interactions when taken with some other medications, including antidepressants like SSRIs and MAOIs, tramadol, and dextromethorphan (DXM). SAMe plays a role in methylation, a process involved in the regulation of neurotransmitters like serotonin, so it could possibly play a role in depression. Studies indicate that it may relieve depression as well as an older type of antidepressant called tricyclic antidepressants. Potential side effects include:
DizzinessElevated levels of homocysteine (a protein that has been linked to cardiovascular problems)Gastrointestinal symptomsLoss of appetiteProblems sleeping
Follow the package directions or consult with your physician for an appropriate dose for you. It is also important to note that SAMe may worsen symptoms of mania in people with bipolar disorder. According to a review published in 2016, there were very few clinical trials examining Rhodiola rosea and its effect on depression. They were quite limited in their design and ability to determine outcomes. However, it appears to be well-tolerated, at least in short term use. One 2018 study found that Rhodiola rosea extract helped improve symptoms of stress-related burnout, including depression. One meta-analysis suggested that the typical Western diet (which includes larger amounts of red/processed meats, refined sugars, and high-fat dairy) was associated with an increased risk of depression. In general, an adequate, well-balanced diet will provide all of the vitamins and minerals needed for good health and emotional balance. Alternatively, vitamin and mineral supplements may be used to help fill the gaps. Please see your doctor if you have particular concerns about a vitamin or mineral deficiency.
Therapy
Your doctor may recommend that you attend therapy. Cognitive behavioral therapy (CBT) is a common therapy type used to treat depression.
Medication
In order to get a prescription medication for depression, you must visit a doctor or mental health professional. If they determine you’d benefit from an antidepressant, they may prescribe a selective serotonin reuptake inhibitor (SSRI). SSRIs work by increasing the amount of serotonin in the brain, which can help improve your sense of well-being and regulate your mood. Examples of SSRIs include Trintellix (vortioxetine) and Zoloft (sertraline). Similar medications include Prozac (fluoxetine) and Lexapro (escitalopram), which are also SSRIs. Or, a doctor may prescribe a selective serotonin norepinephrine reuptake inhibitor (SNRI) such as Effexor (venlafaxine). SSRIs and SNRIs may produce side effects such as anxiety, stomach aches, diarrhea, loss of appetite, and dizziness. Be sure to talk to a doctor if you experience these or any other side effects when taking any type of medication for depression. For more mental health resources, see our National Helpline Database.
