From saffron to St John's Wort – scientists reveal the supermarket depression treatments that REALLY work
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IF you experience persistent low mood, you might expect to be prescribed some antidepressants and a course of talking therapy.
However, it's becoming increasingly common to try over-the-counter remedies to combat symptoms of depression.
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But do these treatments really work?
Dr Rachael Frost, senior lecturer at Liverpool John Moores University, said: "Many of us know someone who struggles with minor or moderate levels of depression, or we may struggle from depressive symptoms ourselves.
"Often, we will try many things to help, such as antidepressants, talking therapies, meditation, or exercise.
"One common treatment people try is OTC products which are widely available and accessible from supermarkets, pharmacies, health food shops, and online.
"Once you start looking into which product might be helpful, the list becomes endless.
"This is particularly the case if you read online blogs or look at social media promotion of various products.
"How do we know what is evidence-based? What products are effective? Are they safe?"
To answer these questions, researchers reviewed studies on 64 different herbal products and dietary supplements available in supermarkets and high street pharmacies.
They had been taken by adults aged 18 to 60 for at least one week across 209 clinical trials.
Evidence was strongest for St John's Wort and saffron, which "often showed effects similar to prescription antidepressants".
Loose Women star opens up about battle with depression saying disorder is 'kicking my a--e and I am so over it'
St John's Wort is a plant which increases the activity of brain chemicals such as serotonin and noradrenaline that are thought to play an important part in regulating our mood.
Saffron is a spice known for its bright yellow-orange colour and distinct flavour. It's popular in curries, risottos and stews.
It was used for decades in traditional Chinese medicine, then pain relief in the 16th to 19th centuries, and now in some cultures for depression.
The trials also suggested that probiotics and vitamin D are more likely to reduce depressive symptoms than a placebo treatment.
Probiotics are thought to help restore the natural balance of bacteria in the gut, while vitamin D helps to regulate the amount of calcium and phosphate in the body.
Our study has pioneered an exploration into what research is needed to further assess such widely used health care products
Dr Rachael Frost
Scientists also identified 18 products for which there is "emerging evidence".
The most promising were folic acid, lavender, zinc, tryptophan, rhodiola, and lemon balm.
"Further research into these could help determine whether they can help people with depression," Dr Frost said.
Bitter orange, Persian lavender, and chamomile tea also showed positive effects in two trials each.
Some trendy products, such as melatonin, magnesium, and curcumin, showed mixed effects on depression across multiple clinical trials.
Results were also mixed for cinnamon, echium, vitamin C, and a combination of vitamin D plus calcium.
Prebiotics, which support the good bacteria in our gut, and a supplement called SAMe did not seem to be better than a placebo.
The majority of trials looking at omega-3s found it did not affect depression.
Supermarket depression treatments: a breakdown
Best evidence: St John's Wort (from £9 in Boots)
Saffron (from £3 in Sainsbury's)
Probiotics (from £7.50 in Tesco)
Vitamin D (from £4 in Boots)
Emerging evidence: Folic acid (from £2.99 in Superdrug)
Lavender (from £6 in Waitrose)
Zinc (from £1.90 in Asda)
Tryptophan (from £9 in Planet Organic)
Rhodiola (from £13.50 in Holland & Barrett)
Lemon balm (from £2 in Holland & Barrett)
Little evidence: Bitter orange
Persian lavender
Chamomile
Melatonin
Magnesium
Curcumin
Cinnamon
Echium
Vitamin C
A combination of vitamin D plus calcium
No evidence: Prebiotics
SAMe supplements
Omega-3s
Few products presented safety issues, whether used alone or alongside antidepressants.
But the team stressed that patients should speak to their GP before starting any supplements for mental health problems.
Dr Frost said: "It's good news that very few safety concerns arose from any of these products, whether they were taken alone or in combination with antidepressants.
"However, a healthcare professional should always be consulted on whether a product might interact with something else you are taking.
"A higher standard of safety reporting in trials is essential – only 145 (69 per cent) of the examined studies fully reported any side effects from the products.
"Overall, what we have is relatively conclusive evidence for some products.
"Our study has pioneered an exploration into what research is needed to further assess such widely used health care products."
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Experts warned anyone considering supplements for depression to speak to their GP first
Credit: Getty
Professor Stella Chan, from the University of Reading, who was not involved in the study, added: "It is crucially important for readers to understand that this was a narrative review paper, meaning that it was only a summary of the findings reported from existing research papers.
"These papers would inevitably vary in terms of their scientific quality, including some that might report biased or misleading findings due to limitations such as small sample sizes and poor designs.
"Meta-analyses (that is, analyses that involve combining all existing data into a single dataset) need to be conducted before conclusive statements can be made about the effectiveness of these products.
"Additionally, this review paper excluded studies on individuals with more complicated co-morbid conditions.
"Individuals with more complex mental health needs should be particularly vigilant and avoid making personal health decisions based solely upon narrative review papers."
Depression... the signs to look for and what to do
Depression can manifest in many ways.
We all feel a bit low from time to time.
But depression is persistent and can make a person feel helpless and unable to see a way through.
They may also struggle to about daily life.
Mind says these are some common signs of depression that you may experience:
How you might feel Down, upset or tearful
Restless, agitated or irritable
Guilty, worthless and down on yourself
Empty and numb
Isolated and unable to relate to other people
Finding no pleasure in life or things you usually enjoy
Angry or frustrated over minor things
A sense of unreality
No self-confidence or self-esteem
Hopeless and despairing
Feeling tired all the time
How you might act Avoiding social events and activities you usually enjoy
Self-harming or suicidal behaviour
Difficulty speaking, thinking clearly or making decisions
Losing interest in sex
Difficulty remembering or concentrating on things
Using more tobacco, alcohol or other drugs than usual
Difficulty sleeping, or sleeping too much
No appetite and losing weight, or eating more than usual and gaining weight
Physical aches and pains with no obvious physical cause
Moving very slowly, or being restless and agitated
If you feel this way, visit your GP who can help you.
If you, or anyone you know, needs help dealing with mental health problems, the following organisations provide support.
The following are free to contact and confidential: Samaritans, www.samaritans.org, 116 123, jo@samartiands.org.uk
CALM (the leading movement against suicide in men) www.thecalmzone.net, 0800 585 858
Papyrus (prevention of young suicide) www.papyrus-uk.org, 0800 068 41 41
Shout (for support of all mental health) www.giveusashout.org/get-help/, text 85258 to start a conversation
Mind, www.mind.org, provide information about types of mental health problems and where to get help for them. Email info@mind.org.uk or call the infoline on 0300 123 3393 (UK landline calls are charged at local rates, and charges from mobile phones will vary).
YoungMinds run a free, confidential parents helpline on 0808 802 5544 for parents or carers worried about how a child or young person is feeling or behaving. The website has a chat option too.
Rethink Mental Illness, www.rethink.org, gives advice and information service offers practical advice on a wide range of topics such as The Mental Health Act, social care, welfare benefits, and carers rights. Use its website or call 0300 5000 927 (calls are charged at your local rate).
Depression is increasingly common, to the extent that it is sometimes described as an epidemic.
In the UK, about 11 per cent of people report mild depressive symptoms, four percent consider them moderate, and three per cent say they are severe.
An estimated 8.7million people received antidepressant prescriptions in the UK in 2023/24 - a 2.1 per cent increase on the previous year.
It is unclear exactly how many people take OTC products, but the supplement industry as a whole is said to be worth £3.6billion.
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