What we call “depression” is not actually a single condition. It’s an umbrella term for several related disorders where people experience persistent low mood, a loss of interest in activities they typically enjoy, difficulty concentrating and changes in sleep or appetite.
These conditions vary widely in their underlying causes, severity and duration, which is why depressive symptoms can look very different from person to person. Regardless of where you fall on the spectrum, it’s important to prioritize your mental health.
If you have tried making lifestyle changes and still feel that your problems are more “internal,” you might be right. Depression is complex and layered, shaped by interactions between brain chemistry, inflammation, hormones, stress physiology and environmental factors. Regulating these processes is the premise behind most popular depression treatments.
While common approaches heavily prioritize antidepressants and psychotherapy for depression, vitamin supplementation is an often-overlooked and underestimated strategy.
Because of their roles in brain function and neurochemistry, vitamins and minerals play a significant role in mental health.1,2
A narrative review found that deficiencies in B Vitamins, Vitamin D, Magnesium, Zinc, Selenium, Iron and Omega-3 Fatty Acids are associated with increased risk of depressive symptoms.1
Besides, boosting nerve-soothing nutrients is a gentler approach to tackling depression and anxiety—one that can seamlessly complement your current mental health plan.
That being said, it’s rarely a good idea to reach for over-the-counter nutrient supplements without understanding what your body needs. Excess vitamin supplementation can backfire, so doing it with clinical guidance is the best way to support your mental health in a structured way.
Let’s examine the science behind vitamins for depression and what they can realistically help you with.
Highlights
- Depression is multifactorial, and nutrient deficiencies can make symptoms harder to manage.
- B Vitamins, Vitamin D, Vitamin C, Magnesium, Iron, Zinc, Selenium and Omega‑3s support brain function and stress response.
- Testing and clinical guidance are essential before supplementing vitamins.
- IV Therapy and IM Shots deliver targeted nutrients with 100% bioavailability.
- Vitamin supplementation can complement, but does not replace, antidepressants or psychotherapy for clinically diagnosed depression.
Vitamins Most Commonly Linked to Depression
Many of the chemical pathways involved in mood—including the production and recycling of happy hormones like serotonin and dopamine—require micronutrients as cofactors or precursors. Vitamin deficiencies can impair these processes.2 That’s why supplementing vitamins is often prescribed as one of the best ways to boost serotonin levels naturally.
Nutrients also support energy metabolism in neurons. Brain cells need a steady supply of energy to communicate effectively. When energy production is compromised, focus, motivation and mental clarity can decline, leaving emotions more difficult to manage.2
Even our stress response systems rely heavily on nutrients to function effectively; that’s why periods of chronic stress can deplete them.3
According to research, these are the most important vitamins for depression:
B Vitamins (Especially B12 and Folate)
B Vitamins are among the best-researched vitamins for mental health.
A review of multiple studies found that supplementing with Vitamin B1, B9 (Folate) and B12 significantly decreases depression scores. Surprisingly, they can also enhance the body’s response to standard pharmacological depression treatments.4
Research also indicates that individuals with B Vitamin deficiencies often experience persistent low mood, irritability and cognitive difficulties. That’s probably why patients with depression and cognitive dysfunction have the lowest levels of B vitamins.5
This is largely due to their role in neurotransmitter synthesis. Vitamin B12 and B9 (Folate) are particularly important in serotonin, dopamine and GABA production—neurotransmitters directly involved in mood regulation.6
The brain also relies on B Vitamins to maintain neural communication and a steady supply of energy. They are actively transported across the blood‑brain barrier to help meet the brain’s high metabolic demands and support processes such as neurotransmitter synthesis, signal transmission between neurons and cellular repair.6
Signs of Deficiency: Low energy, fatigue, poor concentration and mood changes are early signs of B Vitamin deficiency.
Who’s at Risk: Older adults, people with digestive issues or high alcohol intake and vegans or vegetarians are most at risk.
Natural Sources: Animal sources, like meat and dairy, are the only way to obtain B12 through food. Other sources of B Vitamins include whole grains, eggs, nuts and seeds, leafy green vegetables and beans.
During periods of high stress, these vitamins can deplete quickly. Get the quick B Complex Vitamin boost you need with IV Drip Therapy or an IM Shot.
Vitamin D
Vitamin D is consistently linked with improved mood.
A review of 20 clinical trials found that Vitamin D supplementation significantly reduces depression scores. This applies even to people who don’t have a deficiency, although those with the lowest baseline levels typically benefit the most from the boost.7
Part of why Vitamin D matters for mood is its action in the brain through Vitamin D receptors (VDRs). VDRs are abundant in multiple regions involved in emotion and stress regulation, including the prefrontal cortex, hippocampus, cingulate cortex, thalamus and amygdala.8
By binding to these receptors, it controls the activity of genes that produce neurotransmitters, support neuron growth and regulate inflammation. This helps the brain maintain healthy communication between neurons, adapt to stress and protect against processes linked to depression.8
Signs of Deficiency: Joint pain, low mood, fatigue, and seasonal changes in mood or energy may indicate a Vitamin D deficiency.
Who’s at Risk: Sunlight is one of the richest sources of Vitamin D, so people who don’t spend much time outdoors are particularly at risk. People with darker skin, older adults or those with chronic absorption issues are also vulnerable.
Natural Sources: Besides sunlight, smaller amounts of Vitamin D can be obtained through fortified foods, fatty fish and egg yolks.
Winters can leave you particularly prone to Vitamin D deficiency—get the boost you need with our IM Shot Therapy. A single shot can last you three months, keeping you resilient in the face of seasonal mood changes.
You can also opt to receive Vitamin D as an IV Nutrient. Our Cold and Flu IV already contains Vitamin D.
Vitamin C
Vitamin C is one of the most powerful antioxidants in existence. It directly counteracts inflammation and oxidative stress, which are strongly associated with depressive states.
The brain is especially vulnerable to oxidative damage due to its high oxygen use and metabolic activity. When oxidative stress builds up, it can impair neurotransmitter signaling, disrupt neuronal communication and reduce the brain’s ability to regulate mood. That’s why our brain always has a higher concentration of Vitamin C than most other organs.9
Vitamin C also helps regulate immune cell responses to stress by dampening excessive inflammation and supporting normal immune defense. This includes reducing the release of inflammatory cytokines, which are known to interfere with serotonin and dopamine pathways.9
Research also suggests that due to its role in stress regulation, it can not only improve depressive symptoms but also prevent their onset.9,10 A meta-analysis of multiple clinical trials found that Vitamin C intake was associated with 28% lower risk of depression.10
Signs of Deficiency: In addition to depressive symptoms, watch for physical signs. If you fall sick often or find that your wounds heal slowly, you likely need a Vitamin C boost.
Who’s at Risk: People with low dietary intake of fruits and vegetables, smokers, older adults or those with malabsorption conditions.
Natural Sources: Citrus fruits like oranges, lemons and figs are the richest source of Vitamin C. Bell peppers, tomatoes, leafy greens and broccoli also contain decent amounts.
Do you anticipate that you’ll be moving jobs, traveling overseas or going through other major life changes soon? Strengthen your body’s immune and stress responses preemptively with a Vitamin C boost. Available as an IV Drip Nutrient or as an IM Shot.
Minerals That Support Mood and Brain Function
Just like vitamins, minerals are critical for keeping our brain and stress response systems running smoothly. Several minerals also support neurotransmitter production, help neurons communicate and regulate the chemical reactions that determine mood, anxiety and focus.
Here are the ones with clinically proven benefits for mental health:
Magnesium
Magnesium is undoubtedly one of the most effective nerve-soothing nutrients. It supports nervous system function, helps regulate stress and promotes restful sleep—all essential for a stable mood.11
Magnesium regulates calcium and potassium flow in neurons, which helps maintain proper electrical signaling in the brain. It also influences the hypothalamic-pituitary-adrenal (HPA) axis, helping the body respond to stress without triggering excessive cortisol release. Additionally, it supports GABA production, a calming neurotransmitter that can reduce anxiety and promote relaxation.11
That’s why it's no coincidence that a Magnesium deficiency is not only strongly linked to depression, but also to other psychiatric disorders like anxiety and schizophrenia.11
A meta-analysis of multiple trials also found that Magnesium can significantly improve depressive symptoms.12
Iron
Hemoglobin, the component of red blood cells that carries oxygen from the respiratory organs to the whole body, is largely made of Iron. Its deficiency (anemia) can lead to chronic fatigue, hampering daily function in severe cases.14
As the brain requires 20% of all basal oxygen consumption to function effectively, low Iron levels can also lead to severe cognitive dysfunction.14 Many people report not being able to focus or experience brain fog. A clinical review of multiple studies also found that boosting Iron levels improved anxiety, fatigue and cognitive performance.13
Iron also acts as a cofactor in chemical reactions involved in the synthesis of serotonin and dopamine, which directly regulate happiness.14
That said, we recommend caution when supplementing with Iron without clinical guidance. Excessive Iron can accumulate in tissues, causing inflammation and oxidative stress—the very processes that lower mood, energy and cognitive function.15
Zinc
Zinc supports brain plasticity and helps form more neural connections, enabling learning and memory.16
It also influences brain signaling in ways that go beyond basic neural support. For instance, it interacts with the Zinc‑sensing receptor GPR39, which is expressed in brain regions tied to emotion and stress regulation, such as the hippocampus, frontal cortex and amygdala.16
When activated by Zinc, GPR39 can form complexes with serotonin and galanin receptors, affecting how these systems communicate and respond. This explains why its deficiency is often associated with depressive symptoms. A systematic review found that people with depression have significantly lower Zinc levels.16,17
Feeling particularly low lately? Try our New Myers IV Drip. It contains a blend of the best nutrients for mental health, including Magnesium and Zinc.
Other Nutrients Often Discussed in Depression Research
New research is shedding light on just how important nutrients are for combating depression. While the effects of those we discussed previously are well established, many new micronutrients are being clinically studied for their efficacy. Here are ones that show promise:
Omega-3 Fatty Acids (EPA and DHA)
Omega-3 Fatty Acids (particularly EPA and DHA) are the building blocks for the neural cell membrane. They support this membrane’s fluidity and impact how other proteins interact with it. This affects neurotransmitter signaling that regulates mood.18
Besides this, they play a critical role in fighting inflammation and oxidative stress, which, in turn, indirectly improves mood.18
A study found that when used alongside SSRI antidepressants, Omega-3 Fatty Acids can significantly improve depressive symptoms.18
Selenium
Selenium indirectly supports emotional well-being through its role in antioxidant defence and the regulation of inflammation.
It is an important cofactor in the production of Glutathione Peroxidase, the enzyme that neutralizes reactive oxygen species and protects cells from oxidative damage.19 A study found that people who had higher intake of Selenium had significantly lower odds of experiencing depressive symptoms.19
Gut Health and the Microbiome
The gut and brain are connected through a bidirectional communication system known as the gut‑brain axis. Through this axis, the trillions of microbes in the gut influence brain function and mood by affecting inflammation, immune activity and the production and regulation of neurotransmitters such as serotonin, dopamine and GABA.20,21
In fact, 90% of all serotonin, one of the most important mood-regulating chemicals in our bodies, is produced in the gut. That’s why a change in the composition of the gut microbiome can disrupt both digestive health and mood.20
Many people who increase the intake of probiotics and fermented foods like kefir, kimchi or sauerkraut report positive mood changes.
Why Testing and Absorption Matter More Than Lists
While it’s good to know which nutrients can support your mental health, we highly recommend determining any existing deficiencies before you start supplementing nutrients.
As we saw in the case of Iron, sometimes, excessive nutrient intake can also have unintended negative effects. That’s why clinical guidance is essential, especially in the beginning.
At Restore, every IV Drip Therapy and IM Shot Therapy session is guided by a Licensed Nurse. We can also run Biomarker Assessments to pinpoint your nutrient status and customize blends to your individual needs, goals and lab results.
When you need a quick nutrient boost to relieve stress or improve mood, these therapies are your best shot. They offer 100% nutrient bioavailability in the blood, enabling maximum absorption. This is markedly higher than the 20% you get from food and supplements.
Understanding the Difference Between Nutrient Support and Depression Treatment
Nutrition is just one part of managing depression. Depending on whether you have a clinical diagnosis of a depressive disorder, lifestyle interventions alone may not suffice. You’ll need clinical intervention to tackle underlying imbalances or genetic causes.
That’s why vitamin supplementation is meant to complement and not replace your primary depression treatment.
Want to learn how to make mental health wellness a part of your daily life? Try our 30-day wellness plan to manage stress and anxiety.
We have established that addressing vitamin deficiencies can significantly improve mental health and cognition by targeting underlying mechanisms. But supplementing nutrients without consulting a medical professional is like shooting in the dark.
At Restore, you get excellent medical advice and the supportive environment you deserve. Plus, you can seamlessly combine IV Drip Therapy or IM Shots with any other therapies to cover all bases. For instance, Cryotherapy can balance hormones and reduce oxidative stress, while Infrared Sauna really helps with anxiety.
Ready to embark on a transformative mental health journey? Book a session at a Restore studio near you.
FAQs: Vitamins and Depression
1. What is the best natural antidepressant?
There are many effective natural therapies to improve depressive symptoms. It’s hard to say which is the single best one, but research strongly suggests that regular exercise, quality sleep and stress management profoundly impact mood, cognition and personal motivation.
Treating vitamin deficiencies can also improve brain function and support mood regulation, making it easier to manage depressive symptoms. Using these lifestyle strategies together offers the best chance of sustaining lasting mental health benefits.
2. What vitamin deficiencies cause depression?
Inadequate levels of B Vitamins or Vitamin D and C can impact mood and cognition, but can’t directly cause depression.
That being said, treating vitamin deficiency is emerging as one of the foundational depression treatments, as it not only helps sustain mental health benefits in the long run, but may also enhance how people’s bodies respond to antidepressants.4
3. Should I stop antidepressants if I take vitamins?
It’s never a good idea to stop antidepressants before consulting a doctor.
Depression is caused by a complex combination of genetics, brain chemistry, vitamin deficiencies, hormone imbalances and stressful life events—and treating them requires an equally multidisciplinary approach. While treating vitamin deficiencies can certainly help improve some depressive symptoms, pharmacological and psychotherapeutic interventions are necessary if you have a clinical diagnosis of any depressive disorder.
