Is There A Natural Remedy For Depression?
Note: Natural and alternative remedies for depression and other mental and physical health conditions may not be controlled by the FDA. Consult your primary care doctor for insight before taking a supplement or using a natural treatment. Some supplements may interact negatively with other supplements or medications and may not be recommended during certain depression treatments.
According to the World Health Organization (WHO), there are over 280 million people in the world living with depression. Depression is one of the leading causes of disability worldwide and can be challenging to live with. The symptoms of depression, including sadness, disturbed sleep and appetite, fatigue, and loss of interest in pleasure, can interfere with one's daily functioning. In addition, comorbidities like anxiety and substance use may necessitate therapeutic interventions like therapy, medications, or a combination.
While treatment for depressive disorders can be effective for mild to severe depression, some people with depression seek alternative methods to manage symptoms and improve their well-being. Some may want to avoid prescription antidepressants due to the side effects, while others may crave a sense of autonomy by practicing lifestyle-based and natural medicinal interventions. Understanding the effectiveness and variety of natural remedies available for depression can be beneficial if you've been considering these methods in the past.
Herbal remedies for depression
Some people may find relief from symptoms of depression using a herbal supplement. These supplements are often safe. However, note that they have chemical properties that can cause side effects and may interact adversely with other medications you are taking. Talk to your doctor before considering the following herbal remedies.
St. John's Wort (hypericum perforatum)
St. John's Wort, a flowering shrub native to Europe and parts of Asia, is a medicinal herbal remedy used traditionally to treat many illnesses and diseases, including mental illness. Several studies have focused on the antidepressant effects of St. John's Wort due to its purported effects.
For example, an extensive review of 29 studies in 5489 patients with depression showed that the herb could be as effective in managing depression symptoms as some prescribed antidepressants in the US. The study concluded that St. John's Wort can successfully treat mild and moderate depression symptoms with fewer side effects than those experienced when taking antidepressant medication.
Another clinical trial administered folic acid with St. John's Wort to explore the combinatorial effects of vitamin B with the medicinal constituents of the herbal remedy. Researchers found that the combination effectively targeted serotonin receptors and assisted in the breakdown of serotonin and noradrenalin, reducing depression symptoms.
Chamomile (chamomilla recutita and chamaemelum nobile)
Chamomile, a small fragrant daisy-like flower native to Europe, is one of the oldest herbal remedies known in natural medicine. Chamomile tea is one of the world's most popular herbal teas, with millions of people using it for its relaxation and sedating effects. For instance, a randomized controlled trial of chamomile extract for generalized anxiety disorder (GAD) found that chamomile may have modest anxiety-reducing effects in patients with mild to moderate GAD. This study may be beneficial, as some people with depression experience co-occurring anxiety disorders.
While chamomile is commonly used for anxiety and insomnia, the herbal extract has been extensively studied to examine its antidepressant qualities. A study published in Alternative Therapies in Health and Medicine showed that chamomile effectively lifted mood and counteracted symptoms of depression in participants who took chamomile supplements over six weeks. These studies focused on clients with a double diagnosis of anxiety and depression so further research may be required on its effect on depression alone.
Ginseng (panax ginseng)
Panax ginseng, also known as Red, Chinese, Asian, and Korean ginseng, is a natural herbal supplement used in traditional Chinese medicine for millennia. In the distant past, it was used to improve mental clarity, increase energy, and minimize the effects of stress. Today, people rely on these same qualities of the herb to help them overcome the low energy aspect of mild to moderate depression.
A few of the most challenging symptoms of depression may be pervasive low mood with an absence of motivation and energy to accomplish daily tasks. Ginseng may counteract these symptoms due to its traditional medicinal components known to increase energy and vitality in people who take it frequently.
Saffron (crocus sativus L)
Saffron, a bright orange-red spice widely cultivated in Greece, India, and Iran, is another herbal remedy that may have anti-depressant properties. In ancient China, this herb was traditionally used as a treatment for depression and as an antispasmodic, expectorant, and aphrodisiac.
While saffron can be more expensive than other herbal supplements, the beneficial qualities of this bright herb may outweigh the cost. The medicinal activity of saffron may be due to the bioactive substances in saffron known as picrocrocin, safranal, and crocin. These three substances work together to achieve the desired antidepressant activity in the body. Research suggests that these bioactive substances interact with the same receptors of mood-control neurotransmitters that antidepressant medications target. This interaction promotes the antidepressant activity of saffron.
Homeopathic remedies for depression
Homeopathy is an alternative medicine practice that aims to treat health conditions using minor doses of a natural substance that causes the same symptoms in a healthy person. Homeopathy was invented by German chemist and physician Samuel Christian Friedrich Hahnemann. He believed in the following concepts:
"Let Like Be Cured By Like:" Samuel theorized that diseases can be cured by a substance that, in a healthy person, produces the same symptoms as the disease itself.
"Law Of Minimum Dose:" The law of minimum dosage refers to the dosage of the natural substance used in homeopathy. Hahnemann believed that lower dosages of medication and substances are more effective. Homeopathic products are often diluted to the point that there are no detectable molecules of the original substance in the "medicine."
Homeopathic products are made by placing natural substances in water and weakening them until diluting or dissolving. The products are also agitated or shaken in diluted water. This process is known as potentization. Homeopathic products can also be made as sugar pellets meant to be dissolved under your tongue, creams, ointments, gels, drops, or tablets.
A homeopathic practitioner can design a treatment protocol specific to an individual, with the idea that each individual has unique needs. The diagnostic criteria used in homeopathy are completely distinct from that used in conventional medicine. Instead of medical treatments, homeopathy addresses depression from a natural standpoint.
Although controversial, a meta-analysis was done of 18 studies assessing homeopathy's efficacy in treating depression. Participants in the studies reported lower consumption of psychotropic drugs and improved depression symptoms, with at least moderate improvement in symptoms in 10 of 12 uncontrolled studies.
Homeopathic remedies may not be appropriate for people with severe or long-lasting depression. They are often used as a first effort or in conjunction with other treatment methods.
Common types of homeopathic remedies
Several homeopathic remedies may be used by practitioners, including the following.
Arsenicum album
Arsenicum album is a homeopathic medicine based on white arsenic. It is given in doses much lower than what would be toxic. A. album may be helpful for people who have gastrointestinal symptoms related to depression.
Ignatia
Ignatia comes from the bean of a small tree found in China and the Philippines. This homeopathic remedy is used mostly when a person has depression after losing a loved one or going through a traumatic event.
Natrium muriaticum
Natrium muriaticum is table salt. Homeopathic practitioners use this supplement when stress is a main feature of mild depression.
Sepia
Sepia is a substance that comes from cuttlefish. It's the fluid that the cuttlefish expels when threatened, also called its "ink." Homeopaths use sepia for depression for symptoms of low energy and feelings of unworthiness. It is also used specifically for parents experiencing postpartum depression or menopausal depression.
Other natural treatments for depression
Natural depression medication like herbs and homeopathic remedies may be beneficial for mild to moderate depression. However, other supplements, including those found as nutritional supplements, can be used. Below are a few of these options.
5-HTP
5-HTP is an amino acid that naturally occurs in the human body and acts as a precursor for many essential neurotransmitters throughout the neurological system. A crucial neurotransmitter derived from 5-HTP is serotonin, which controls mood and healthy sleep patterns.
There is insufficient evidence to prove that 5-HTP is as effective as an antidepressant. However, some people may find it beneficial. Discussing this supplement with your doctor to avoid taking too much can be crucial, as doing so may lead to neurological distress.
SAMe
SAM-e (S-adenosylmethionine) is a supplement proven to relieve the symptoms of mild to severe depression. SAM-e is essential to produce certain amino acids, including methionine and cysteine. Taking amino acids and SAM-e together may be effective. SAM-e, also called S-adenosyl methionine, is a synthetic substance that is a form of a chemical that already occurs naturally in your body.
Non-medical depression interventions
Whether you try herbal, homeopathic, or other natural medicines for depression, there are other non-medical ways of coping with symptoms, including but not limited to the following:
Acupuncture
Biofeedback
Hypnosis
Massage
Meditation
Relaxation techniques
Yoga or tai chi
Guided imagery
Lifestyle changes
Lifestyle changes may also be considered one of the natural cures for depression. People who are depressed may make unhealthy lifestyle choices, like excessive eating or neglecting to eat enough, sleeping at odd hours, or not getting the right amount of exercise. These are symptoms of depression but are also behavioral patterns that may be worked on with support and time. Below are a few lifestyle changes to consider.
Eat healthy foods
Healthy eating habits may improve your health and mood. Studies have found that a poor diet can adversely affect your mood and increase symptoms of depression. To improve symptoms of depression, consider staying away from processed and fast foods high in refined sugars, carbohydrates, and unhealthy oils.
Instead, follow a diet high in whole grains, fruits, and vegetables and rich in healthy oils, such as essential fatty acids. Individuals who adopt healthy eating habits to improve their physical or mental condition often report increased energy and a more positive outlook.
Practice sleep hygiene
Although you might not be able to control your sleep patterns, you can take steps to improve them, including the following:
Try to go to bed and get up at the same time each day, including on weekends
Put away electronic devices at least an hour before bedtime
Only use your bedroom for sleep and sex
Make sure your bedroom is dark
Keep your bedroom cool
Get into a bedtime routine
Avoid daytime napping
Avoid caffeine
Avoid substance use
Therapy for depression
Among the natural ways to treat depression is psychotherapy. Therapy can be used alongside other natural remedies for depression and in combination with antidepressants, such as selective serotonin reuptake inhibitors. Therapists may focus on one type of therapy or take an eclectic approach that draws from many schools of thought. They can use evidence-based techniques to help you reshape your thoughts, come to terms with your experiences, set life goals, and build an improved support system.
Whether you take medications for depression or not, a mental health professional may be able to teach you how to manage depression and guide you as you explore the reasons behind your mood changes. A therapist can also help you examine negative thoughts, determine if you want to hold onto them and replace them if not.
If you are managing depression, you may have additional obstacles to following through with therapy, including motivation and difficulty finding the energy to make and keep appointments. In these cases, you might try online therapy through a platform like BetterHelp. Online therapy sessions allow you to schedule sessions at your convenience and in the comfort of your home.
Research supports the efficacy of online therapy in the treatment of several mental disorders, including depression and bipolar disorder. In a study published in JAMA Psychiatry, researchers reported a substantial improvement in symptoms of major depressive disorder through internet-based cognitive-behavioral therapy (I-CBT). Researchers also reported that internet-based modalities could be cost-effective while reaching a more diverse and extensive number of people.
Takeaway
What natural things can you take for depression?
There are a few natural depression treatment options available, although more research is needed to evaluate their effectiveness and potential health consequences. Here are some supplements that are commonly used to ease depression symptoms:
Omega-3 fatty acids: These fats are found in flaxseed, walnuts, and certain types of fish. Fish oil omega-3 supplements are commonly used, and they’re generally considered safe. However, they may interact with some medications, so you should let your doctor know if you’re considering taking them. According to Harvard Medical School, omega-3s are a promising natural supplement for depression and other mood disorders, though research has been inconclusive so far.
St. John’s wort: St. John’s wort is an herbal supplement that some people use to treat depression and drug abuse. Though it’s not approved by the FDA for depression, some studies have found that it may be more effective than a placebo. It can interfere with medications, including antidepressants and other drugs, so it should be taken with caution. Additionally, if taking St. John’s wort, you should avoid alcohol use, as it can increase the risk of side effects like dizziness and drowsiness.
SAMe: S-adenosyl-L-methionine (SAMe) is a naturally occurring hormone regulator in the body, and it’s also available as a dietary supplement. Studies on the effectiveness of SAMe for depression are promising but limited. And, like many other supplements, SAMe can interact with prescription antidepressants and other medications.
Rhodiola rosea: Rhodiola rosea is an herb commonly used to relieve stress, anxiety, and depression. Though scientific studies are limited, they show promise as a potential treatment for mild to moderate depression.
Note that natural remedies are not considered a safe alternative to medical diagnosis, prescription medications, and psychotherapy. When used in large amounts, in combination with medications, or when pregnant, the National Institutes of Health found that they may cause serious harm. If you are experiencing symptoms of depression, it’s a good idea to reach out to a healthcare provider to discuss treatment options.
What is the most natural antidepressant?
The following are sometimes used as alternative depression treatment options:
St. John’s wort
S-adenosyl-L-methionine (SAMe)
Omega-3 fatty acids
Saffron
Rhodiola rosea
Creatine
Magnesium
5-hydroxytryptophan (5-HTP)
Dehydroepiandrosterone (DHEA)
N-acetyl-L-cysteine
Vitamin D
Vitamin B
Zinc
Despite being “natural,” these supplements are not generally recommended by medical professionals as alternatives or complements to prescription medications. Many studies on these supplements have found mixed results on their effectiveness, and they can sometimes have serious risks, including life-threatening interactions with certain antidepressants.
What vitamin is a natural antidepressant?
There is a link between certain vitamin deficiencies and depression, including Vitamin D and B. For people experiencing depression who have vitamin deficiencies, supplementation may reduce or resolve their symptoms.
Here are a few studies that have evaluated the effectiveness of vitamin supplementation on depression:
- Vitamin D: One study of 18,353 adults aged 50 years or older found that five years of Vitamin D3 supplementation did not significantly reduce depression risk compared to a placebo.
- Vitamin B12: Studies on Vitamin B supplementation for depression have had mixed results. A review of more than 30 studies on Vitamin B12 supplementation found that low levels of Vitamin B increases the risk of depression, indicating that supplementation for people with deficiencies may reduce depression risk.
- Vitamin B9 (Folate): A review of 6 randomized controlled trials and 293 articles found that folate supplementation with antidepressants may more effectively treat major depressive disorder (MDD) than antidepressants alone.
- Vitamin C: A 2015 randomized controlled trial evaluated the effectiveness of complementary Vitamin C supplementation with antidepressants for people with major depressive disorder. The authors found no difference between antidepressant effectiveness with or without Vitamin C supplementation.
In general, there are mixed results on the effectiveness of vitamins as a standalone or complementary treatment for depression. However, studies typically support the use of vitamin supplementation in instances of deficiencies. In these cases, supplementation may alleviate some depression symptoms.
What is the best root for depression?
Certain roots are sometimes taken as natural remedies for depression, sleep difficulties, and anxiety. These include rhodiola rosea, valerian root, maca root, and Paeonia lactiflora Pall (PLP). There are mixed results on the effectiveness of roots and other herbal remedies in the treatment of mood disorders.
What can I take naturally to improve my mood?
There are many natural remedies and lifestyle adjustments that may improve your overall mental health. For example:
Try to get enough sleep by establishing a consistent bedtime routine, limiting the use of electronics before bed, and reducing caffeine use later in the day
Eat a diet rich in different types of fruits, vegetables, beans, nuts, and whole grains
Limit your consumption of alcohol
Aim for routine, moderate-intensity physical activity
Check with your doctor to ensure you meet your dietary needs, and take supplements if deficiencies exist
Give meditation, mindfulness, yoga, or tai chi a try
Discuss whether herbal supplements may be appropriate with your doctor
While these strategies can improve your mood, they are usually not considered an effective alternative to medical diagnosis, prescription antidepressants, or talk therapy. If you’re experiencing symptoms that are disruptive or distressing, you should consider reaching out to health care providers, such as a primary care provider or psychiatrist.
What over-the-counter supplement is good for depression?
Unlike antidepressants, most herbs and supplements can be taken over-the-counter (OTC), meaning they do not require a prescription. Some OTC supplements that are commonly used to address symptoms of mild to moderate depression include:
St. John’s wort
Rhodiola rosea
Omega-3 fatty acids
SAMe (S-andenosyl-L-methionine)
5-HTP (5-hydroxytryptophan)
Saffron
DHEA (Dehydroepiandrosterone)
Vitamin B12, vitamin B9, and vitamin D3
While these supplements and herbal remedies may be effective for some people, there is limited scientific research to back them up. Additionally, they may lead to serious side effects and can interfere with medications like antidepressants and hormonal birth control. If you’re experiencing depressive symptoms or considering taking an OCT supplement, it’s a good idea to consult with your physician first.
You can also call the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline 24/7 at 1-800-662-4357 to find resources and treatment facilities near you.
Does magnesium help depression?
Magnesium is an essential mineral–meaning it’s not produced by your body and must be obtained through your diet–which is important for many bodily functions. Deficiencies in magnesium are linked to an increased risk of depression, potentially due to its role in modulating glutamate, the most abundant brain chemical.
According to a study published in the Journal of the American Board of Family Medicine, magnesium supplementation is associated with improvements in major depressive disorder, postpartum depression, and chronic fatigue. However, the effectiveness of supplementation for depression in people without magnesium deficiencies is unclear.
What is a natural substitute for Zoloft?
Sertraline (brand name Zoloft®) is an antidepressant medication commonly prescribed for depressive disorders, obsessive-compulsive disorder, posttraumatic stress disorder, and anxiety disorders. It’s one of several types of selective serotonin reuptake inhibitors (SSRIs) available in the United States.
In some cases, natural supplements, self-care practices, and/or psychotherapy may be effective alternatives to antidepressants. For example, some studies have found that meditation and cognitive behavioral therapy (CBT) can be as effective as antidepressants.
However, you should never stop your prescription medications without consulting with your doctor. If you decide to stop taking sertraline, your doctor can help safely wean you off the medication to avoid the risk of discontinuation syndrome.
What foods are like antidepressants?
There are no foods that serve as effective substitutes for prescription antidepressants, however, certain foods provide essential vitamins and minerals that can reduce the risk of depression and may reduce symptom severity. If you can, try to incorporate some of the following foods into your diet:
Fatty fish, like mackerel or salmon
Nuts, including walnuts, cashews, and almonds
Seeds, such as flaxseeds, chia seeds, or pumpkin seeds
Leafy greens, like spinach, kale, and Swiss chard
Whole grains
Olive oil
Beans and legumes, such as black beans, lentils, and chickpeas
Fruit, including blueberries, raspberries, and bananas
Avocados
Lean protein, like chicken or tofu
Dark chocolate (especially with a high percentage of cocoa)
In general, people eating diets lower in ultra-processed foods (UPFs) have a reduced risk of depression.
What is the number one vitamin for depression?
If you have a vitamin deficiency, vitamin supplementation may be an effective way to reduce depressive symptoms. Common deficiencies that may contribute to depression include B12, B9, magnesium, and D3.
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