Many supplements promise to lift low moods, but not all have enough science behind them to prove that they really help. One of the most studied is St. John’s Wort (Hypericum perforatum), an herbal remedy made from a yellow-flowered plant that grows wild in North America and Europe. In several studies, it was as effective as prescription antidepressants for mild and moderate depression, but may not help severe depression. The compound SAMe (short for S-adenosylmethionine) has been shown to lift depression about as well as tricyclic antidepressants. Meanwhile, omega-3 fatty acids—found in fish oil capsules—may help, too, especially if taken with an antidepressant drug.

• SAMe is a natural compound that your body uses to produce the feel-good brain chemicals serotonin, dopamine and norepinephrine.
• Taking St. John’s wort? Get a good sunscreen and a hat. It may make your skin more sensitive to the sun.
• You can also get omega-3 fatty acids from fatty fish such as salmon, wild trout, mackerel, snapper and sardines.
• Taking a vitamin D supplement significantly eased signs of seasonal affective disorder—wintertime depression—in one research study.
• If natural remedies for depression don’t lift your mood in 8 to 12 weeks, see your doctor and ask about treatments that may work better for you.

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