The Top 21 Supplements for Low Mood and Motivation

There is strong evidence that Coenzyme Q10 improves depression symptoms, with Examine.com rating the evidence as grade A. Coenzyme Q10 as a supplement is a antioxidant derived from naturally occurring (also synthesised), commonly taken as capsule or softgel. Studies typically use 100–300mg.

Coenzyme Q10, also known as CoQ10, is a compound the body produces naturally and uses to generate energy within cells. Production declines with age and is also reduced by statin medications. It is known to support energy levels, reduce fatigue, and support heart health. It can also act as an antioxidant, helping to protect cells from damage. It is available as a capsule and is best taken with a meal containing fat to improve absorption.

There is strong evidence that Curcumin improves depression symptoms, with Examine.com rating the evidence as grade A. Curcumin as a supplement is a polyphenol derived from turmeric root, commonly taken as capsule. Studies typically use 500–1500mg.

Curcumin is the active compound in turmeric, a spice widely used in South Asian cooking. It is known to reduce inflammation in the body and can support joint comfort and recovery. It is also known to have a positive effect on mood and may support memory and focus. Because it is poorly absorbed on its own, it is best taken with black pepper extract (piperine) or in a formulation designed to improve bioavailability. It is most commonly available as a capsule.

There is strong evidence that Lemon Balm improves depression symptoms, with Examine.com rating the evidence as grade A. Lemon Balm as a supplement is a herb derived from plant leaf, commonly taken as capsule or tea. Studies typically use 300–600mg.

Lemon balm is a herb from the mint family with a long history of use in European herbal medicine. It is known to ease anxiety, lift low mood, and reduce PMS symptoms, and it can also support memory and focus. It has a gentle calming effect without causing drowsiness. It is available as a capsule or tea and can be taken daily or as needed.

There is strong evidence that Fish Oil improves depression symptoms, with Examine.com rating the evidence as grade A. Fish Oil as a supplement is a fatty acid derived from marine (fish), commonly taken as soft gel capsule. Studies typically use 1–3g EPA+DHA.

Fish oil is a source of omega-3 fatty acids, primarily EPA and DHA, which are found in oily fish such as salmon, mackerel, and sardines. It is known to support heart health and reduce triglyceride levels in the blood. It can also support mood, reduce symptoms of depression, and help with joint stiffness. It is available as soft gel capsules or liquid, and higher-EPA formulations are generally more relevant for mood and inflammation.

There is strong evidence that St. John's Wort improves depression symptoms, with Examine.com rating the evidence as grade A. St. John's Wort as a supplement is a herbal derived from plant, commonly taken as capsule or tablet or extract. Studies typically use 300–900mg.

St. John's wort is a flowering plant with a long history of use for supporting low mood and mild depression. It is one of the most studied herbal supplements for emotional wellbeing and is available as a capsule, tablet, or liquid extract. It can interact with several medications, so it is worth checking with a doctor before use.

There is good evidence that Zinc improves depression symptoms, with Examine.com rating the evidence as grade B. Zinc as a supplement is a mineral derived from dietary (also synthesised), commonly taken as capsule or lozenge. Studies typically use 10–40mg.

Zinc is an essential mineral involved in a wide range of processes in the body, from immune function and wound healing to hormone production and DNA repair. It is known to reduce the duration of the common cold when taken at the onset of symptoms, and it can support testosterone levels and fertility in men. It is also used to support skin health and reduce acne. It is found in meat, shellfish, and legumes, and is available as a capsule or lozenge. Taking it with food can reduce the nausea that sometimes occurs on an empty stomach.

There is good evidence that Selenium improves subjective well-being, with Examine.com rating the evidence as grade B. Selenium as a supplement is a mineral derived from dietary (also synthesised), commonly taken as capsule. Studies typically use 55–200mcg.

Selenium is a trace mineral that the body requires in small amounts for several essential processes. It is known to support thyroid function and can help regulate metabolism. It also acts as an antioxidant, helping to protect cells from damage, and it plays a role in immune defence. Most people get enough selenium from food — Brazil nuts, fish, and eggs are particularly rich sources — but deficiency is common in areas with selenium-poor soil. It is available as a capsule and should not be taken in high doses, as the margin between an effective and an excessive amount is narrow.

There is good evidence that Magnesium improves depression symptoms, with Examine.com rating the evidence as grade B. Magnesium as a supplement is a mineral derived from mineral / chelated, commonly taken as capsule or powder. Studies typically use 200–400mg.

Magnesium is an essential mineral involved in over 300 processes in the body, including the regulation of nerve function, muscle relaxation, and the production of hormones involved in sleep. Glycinate is a form of magnesium bound to the amino acid glycine, which improves absorption and is gentler on the digestive system than other forms such as magnesium oxide. It is available as a capsule or powder and is typically taken in the evening.

There is good evidence that Vitamin B6 improves depression symptoms, with Examine.com rating the evidence as grade B. Vitamin B6 as a supplement is a vitamin derived from synthetic, commonly taken as tablet or capsule. Studies typically use 10–100mg.

Vitamin B6 is a water-soluble vitamin involved in the production of mood-regulating chemicals and the metabolism of proteins. It can support mood, reduce feelings of tiredness, and help ease PMS symptoms. It is available as a tablet or capsule.

There is good evidence that Chaste tree improves depression symptoms, with Examine.com rating the evidence as grade B. Chaste tree as a supplement is a herbal derived from plant, commonly taken as capsule or tablet. Studies typically use 20–40mg.

Chaste tree, also known as Vitex, is a plant extract traditionally used to support hormonal balance. It can help ease symptoms associated with the menstrual cycle, including irritability, breast tenderness, and mood changes. It is available as a capsule or tablet and is typically taken once daily in the morning.

There is good evidence that Folic Acid (Vitamin B9) improves depression symptoms, with Examine.com rating the evidence as grade B. Folic Acid (Vitamin B9) as a supplement is a vitamin derived from synthetic, commonly taken as tablet or capsule. Studies typically use 400–800mcg.

Folic acid is the synthetic form of folate, a B vitamin essential for cell production and repair. It is particularly important during pregnancy and can support mood and cognitive function in adults. It is widely available as a tablet or capsule, often as part of a B-complex supplement.

There is good evidence that Probiotics improves depression symptoms, with Examine.com rating the evidence as grade B. Probiotics as a supplement is a live cultures derived from fermented bacteria, commonly taken as capsule or powder. Studies typically use 1–50 billion CFU.

Probiotics are live bacteria that, when taken in sufficient quantities, support the health of the gut. They are known to relieve digestive symptoms including bloating, abdominal pain, constipation, and diarrhoea. They can also have a positive effect on mood, sleep quality, and skin conditions such as eczema. Different strains target different conditions, so the specific product matters. They are available as capsules or powders and should be refrigerated or stored as directed to keep the cultures active.

There is good evidence that L-Carnitine improves depression symptoms, with Examine.com rating the evidence as grade B. L-Carnitine as a supplement is a amino acid derivative derived from dietary (also synthesised), commonly taken as capsule or liquid. Studies typically use 1–3g.

L-Carnitine is a compound the body makes from amino acids and uses to transport fatty acids into cells where they can be burned for energy. It is known to reduce exercise-related muscle damage and soreness, and it can support recovery after training. It may also support fat metabolism during exercise, particularly at moderate intensities. It is found in red meat and dairy and is available as a capsule, tablet, or liquid.

There is good evidence that Calcium improves depression symptoms, with Examine.com rating the evidence as grade B. Calcium as a supplement is a mineral, commonly taken as tablet or capsule. Studies typically use 500–1000mg.

Calcium is the most abundant mineral in the body and is essential for bone and muscle function. Beyond its role in bone health, it can support mood and ease physical symptoms associated with the menstrual cycle. It is available as a tablet or capsule and is best taken with food and vitamin D for absorption.

There is good evidence that Vitamin D improves depression symptoms, with Examine.com rating the evidence as grade B. Vitamin D as a supplement is a vitamin derived from synthetic (lanolin or lichen), commonly taken as softgel or tablet or drops. Studies typically use 1,000–4,000 IU.

Vitamin D is a fat-soluble vitamin the body produces when skin is exposed to sunlight. Most people in northern climates or who spend limited time outdoors have low levels, which affects immune function, bone strength, and mood. Research shows strong evidence across a wide range of outcomes — including reduced infection risk, improved bone mineral density, and reduced symptoms of depression and anxiety. It is best taken as a softgel or drop with a meal containing fat, which is needed for absorption.

There is good evidence that Creatine improves depression symptoms, with Examine.com rating the evidence as grade B. Creatine as a supplement is a amino acid derivative derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–5g daily.

Creatine is one of the most thoroughly researched supplements in sports nutrition. It is a compound the body produces naturally from amino acids and stores in muscle as a rapid energy reserve. Supplementing with creatine is known to increase muscle strength, power output, and muscle mass, particularly during resistance training. It can also support cognitive function and recovery. It is available as a powder or capsule, with creatine monohydrate being the most studied and cost-effective form. It works best when taken consistently over time.

There is good evidence that Prebiotics improves depression symptoms, with Examine.com rating the evidence as grade B. Prebiotics as a supplement is a dietary fibre derived from plant-derived, commonly taken as capsule or powder. Studies typically use 3–10g.

Prebiotics are dietary fibres that feed the beneficial bacteria already living in your gut. They are known to improve digestive regularity, reduce bloating, and support a healthier gut environment over time. They can also have a positive effect on mood and immune function by supporting the gut-brain axis. They are found naturally in foods such as oats, garlic, and bananas, and are also available as supplements in capsule or powder form.

There is good evidence that Rhodiola Rosea improves depression symptoms, with Examine.com rating the evidence as grade B. Rhodiola Rosea as a supplement is a herb derived from plant root, commonly taken as capsule (standardised extract). Studies typically use 200–600mg.

Rhodiola rosea is a root herb that grows in cold, mountainous regions of Europe and Asia. It is known to help the body cope with physical and mental stress, reducing fatigue and improving mood and attention. It can also support exercise performance by reducing perceived effort and the muscle damage associated with intense training. Effects on mental clarity and stress tend to be noticed within a few days to a couple of weeks. It is usually taken as a standardised extract capsule in the morning.

There is good evidence that N-Acetylcysteine improves depression symptoms, with Examine.com rating the evidence as grade B. N-Acetylcysteine as a supplement is a amino acid derivative derived from naturally occurring (also synthesised), commonly taken as capsule or effervescent tablet. Studies typically use 600–1800mg.

N-Acetylcysteine, or NAC, is a compound derived from the amino acid cysteine and is a precursor to glutathione — one of the body's most important antioxidants. It is known to support liver health and is used clinically to treat paracetamol overdose. It can also help to reduce obsessive and compulsive symptoms, ease respiratory conditions by thinning mucus, and support mental health in conditions involving oxidative stress. It is available as a capsule or effervescent tablet and is generally well tolerated.

There is good evidence that Vitamin C improves depression symptoms, with Examine.com rating the evidence as grade B. Vitamin C as a supplement is a vitamin derived from dietary (also synthesised), commonly taken as tablet or capsule or powder. Studies typically use 250–1000mg.

Vitamin C is a water-soluble vitamin and antioxidant that is essential for many processes in the body. It is well known for its role in immune function and is known to reduce the duration of the common cold when taken regularly. It also plays a central role in collagen production, which supports skin, joints, and connective tissue. It can support iron absorption from plant-based foods and may help to reduce exercise-related muscle soreness. It is found in citrus fruits, peppers, and berries, and is available as a tablet, capsule, or powder.

There is good evidence that Melatonin improves depression symptoms, with Examine.com rating the evidence as grade B. Melatonin as a supplement is a hormone derived from synthetic, commonly taken as tablet or gummy. Studies typically use 0.5–5mg.

Melatonin is a hormone the body produces naturally when it gets dark, signalling that it is time to sleep. It plays a central role in regulating the body's internal clock that governs sleep and wake cycles. As a supplement it is typically produced synthetically and is available in a range of doses. It comes in tablet or gummy form and works best taken 30–60 minutes before bed.