Supplements for low mood

Feeling down or low on motivation.

Start with the basics

Exercise, daylight exposure, and social connection all have good evidence for mood.
Talk therapy is effective for persistent low mood.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Omega-3 (fish oil)

BModerate evidence

Meta-analyses found omega-3s with a high EPA proportion (≥60% EPA) improved depressive symptoms; DHA-dominant formulas did not.

Dose used in studies: ~1 g/day EPA (EPA ≥ 60% of total)
Time to effect: 4–8 weeks

Studies (2)

Efficacy of omega-3 PUFAs in depression: A meta-analysis — Transl Psychiatry, 2019 · Meta-analysis · PMID 31383846
Effects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and/or depression in adults; A systematic review and meta-analysis of randomised controlled trials — Prostaglandins Leukot Essent Fatty Acids, 2023 · Meta-analysis · PMID 37028202

Safety, side effects & interactions →Where to buy (affiliate)

Saffron extract

BModerate evidence

A GRADE-assessed meta-analysis of 34 randomized trials (moderate certainty) found saffron reduced depressive symptom scores; trials are mostly small and results vary between them.

Dose used in studies: 28–30 mg/day standardized extract
Time to effect: 4–8 weeks

Studies (2)

Effect of saffron on depression, anxiety and mood disorder: a GRADE assessed systematic review and meta-analysis of 34 randomized controlled trials — Nutr Neurosci, 2026 · Meta-analysis · PMID 41693488
Effect of Saffron Versus Selective Serotonin Reuptake Inhibitors (SSRIs) in Treatment of Depression and Anxiety: A Meta-analysis of Randomized Controlled Trials — Nutr Rev, 2025 · Meta-analysis · PMID 38913392

Safety, side effects & interactions →Where to buy (affiliate)

Vitamin D

CLimited evidence

A dose-response meta-analysis found vitamin D3 modestly reduced depressive symptoms in the short term (up to ~24 weeks), more so in people with existing symptoms; longer trials showed no clear effect.

Dose used in studies: 1,000–4,000 IU/day
Time to effect: 8+ weeks

Studies (1)

The effect of vitamin D supplementation on depression: a systematic review and dose-response meta-analysis of randomized controlled trials — Psychol Med, 2024 · Meta-analysis · PMID 39552387

Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

Low mood lasts more than two weeks or affects daily functioning.
You have any thoughts of self-harm — contact a crisis line or emergency services now.
You take antidepressants — several supplements interact with them.