According to the World Health Organization (WHO), major depressive disorder, often referred to just as depression, reportedly affects almost 8.3% of the US population. For individuals navigating recovery, managing depressive symptoms is essential to preventing relapse and supporting long-term well-being.
While medications and therapy remain foundational, many are also exploring natural remedies as part of a holistic recovery plan. These remedies may offer gentle, adjunctive support—particularly when mood symptoms persist or when individuals wish to minimize reliance on pharmaceutical treatments
- For some people, natural remedies can help manage symptoms of depression, including St John’s Wort, 5-HTP, and Omega-3.
- Alternative and natural remedies for depression are not regulated as they have not been adequately tested for their safety and effectiveness. As such, they may cause unknown risks and cannot be prescribed by physicians, although doctors can provide advice on their use.
- Depression can be managed effectively with a comprehensive approach, which may involve a combination of therapy, medication, natural remedies, lifestyle changes, and self-care.
Are natural antidepressants effective?
Some natural antidepressants can be effective at managing symptoms of depression, although this can vary from person to person.
Depression is a mental health condition related to changes in mood, energy, appetite, and sleep. Its symptoms are often linked to abnormalities in neurotransmitter levels and activity, particularly serotonin. As research and understanding of the condition progress, the numerous pathways and underlying causes associated with the development of depression are becoming better understood. [1]
Because of the complexity of the condition, symptoms of depression cannot always be effectively managed with the use of traditional antidepressant medications, which primarily act on neurotransmitters. Symptoms of depression can also be linked to physical health, stress, diet, and other factors, which natural antidepressants and other therapeutic approaches aim to address. [1][2]
Natural remedies have been used for centuries to treat physical and mental ailments, with growing numbers of people choosing to use these treatment options over modern medicine. Research into these alternative treatments is limited, so they cannot currently be recommended or prescribed by physicians, although there is growing evidence to support their beneficial and therapeutic use. [2][3]
Evaluating the evidence of the top natural antidepressants
This section evaluates the scientific evidence behind some of the most widely used natural antidepressants, highlighting their active components, mechanisms, efficacy, and safety considerations.
1. St. John's Wort (hypericum)
Hypericum is an extract of the St. John’s Wort flower that has been used for centuries to treat depression symptoms and is widely used today. It contains several components, including polycyclic phenols, flavonoids, hypericin, and hyperforin, which may contribute to its therapeutic effects. [3]
Hypericin and hyperforin are found to impact neurotransmitters, reducing the reuptake of serotonin, dopamine, and norepinephrine, which is thought to result in their antidepressant effects. There are numerous different preparations available to buy over the counter, which can differ in their content and therefore may have different effects.
Several trials have been conducted, indicating that hypericum can be as effective as some antidepressants. However, these trials vary in method, dosage, controls, and results. Therefore, more research is needed to clarify their findings and safety. [3] St John’s Wort is also known to interact with many medications, including warfarin, oral contraceptives, HIV medications, chemotherapy, and some antidepressants, impacting effectiveness and safety. [3]
2. Phytochemicals
Phytochemicals are naturally derived from plants and include polyphenols, flavonoids, and alkaloids such as: [1][2]
- Curcumin (turmeric)
- Resveratrol (found in red grape skin, blueberries, raspberries, peanuts)
- Berberine (found in barberry, goldenseal, and Oregon grapes)
- Quercetin (found in green tea, broccoli, and fruits)
- Naringenin (found in citrus fruits)
- Ginsenosides (found in ginseng)
- Crocin, crocetin, and safranal (found in saffron)
These chemicals have been shown to have many positive effects, including anti-inflammatory, neuroprotective, and antioxidant properties. They can: [2]
- Slow or prevent neurodegeneration, improving cognitive functioning
- Reduce neuroinflammation, which is found in 30% of people with major depressive disorder
- Improve immunological dysregulation, including gut health and hormonal function
- Improve heart functioning and blood flow
Currently, research on these chemicals in depression treatment is limited, although there is evidence for their positive effect on depression symptoms. Further studies are required to understand safe dosage, tolerability, and long-term safety. [1][2]
3. SAMe (S-adenosyl methionine)
S-adenosyl methionine (SAMe) occurs naturally in the brain and impacts hormones, neurotransmitters, proteins, and nucleic acids. Deficiencies in folate and B12, linked to symptoms of depression, cause low SAMe levels, which impact the synthesis of neurotransmitters. [3]
Taking SAMe, which is sold as an over-the-counter supplement, can reduce these issues, improving neurotransmitter function and symptoms of depression. [4] Some studies suggest that SAMe is an effective treatment in managing symptoms of depression and may have a faster onset of action than antidepressant medications. It may cause some mild side effects and is unlikely to interact with other substances. [3]
4. Omega-3 (EPA/DHA)
Omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are found in foods, particularly fish oil. Intake of omega-3 fatty acids has decreased in the West in the last century, which is thought to contribute to the development of depression and other mood disorders. [3]
Omega-3 can be administered as a supplement, which can be bought over the counter. Its antidepressant effects are thought to be linked to its impact on cortisol, neurotransmitters, and calcium ions. Studies show the benefits of omega-3 use in reducing symptoms of depression and bipolar depression, and have found omega-3 to be safe to use. However, results are conflicting, and it is not clear what dose is required for optimal effect. [3]
Omega-3 supplements may be a beneficial treatment for people for whom antidepressant medications may be unsafe, including pregnant and breastfeeding people, those with certain health conditions, or those who cannot tolerate medications. [3]
5. 5-HTP
5-hydroxytryptophan (5-HTP) is a precursor for serotonin and occurs naturally in the body. It can be taken as a supplement, bought over the counter, to help increase serotonin levels and improve symptoms of depression. [4] There is evidence of its effectiveness in short-term use. Further research is required to better understand its long-term safety and effectiveness. [4]
6. Vitamins
In many individuals with depression and other mental health conditions, levels of vitamins B9 (folic acid), B12, and D are found to be reduced. This suggests a link between low vitamin levels and the development of these conditions. Increasing vitamin intake through diet or supplements can therefore be likely to help improve symptoms of depression. [5]
Safety concerns, limits, and risks
Natural and alternative medicines that have not been adequately tested can involve risks and side effects that may be unclear. It is important to bear this in mind when starting a new treatment and monitoring for any concerning changes. More research is required to discover if these options are safe and effective.
Also, as these medications and supplements are not regulated, dosing guidelines are not established, which can lead to unsafe use. Similarly, without regulation, the contents of these treatments might differ depending on the production company, which can impact the purity, safety, and effectiveness. [2][3]
Some of these treatments might be unsafe to take alongside other medications and substances, as they could interact and cause dangerous effects. For example, St John’s wort can interact with serotonergic medications such as other antidepressants and may cause an increased risk of serotonin syndrome. [3]
Are natural antidepressants free from the risk of dependence and addiction?
Typically, natural antidepressants are unlikely to lead to dependence and addiction. However, the misuse of these treatments, such as frequently taking large doses, could lead to harmful behavioral and physical consequences. [6]
Currently, there is limited research into the long-term effects of these substances, so their impact in this regard remains unclear. It is likely that moderate use is safe. However, those that impact neurotransmitter levels could lead to similar long-term effects as are seen with the use of traditional antidepressant medications.
For example, antidepressants such as selective serotonin reuptake inhibitors (SSRIs) are not addictive but can result in the development of physical dependence with long-term use. The body becomes dependent on the medication’s effect on serotonin levels, causing withdrawal symptoms or discontinuation syndrome when stopped abruptly.
Some natural antidepressants, such as St. John’s Wort, produce a similar effect, which can result in similar symptoms when stopped, particularly if stopped suddenly, suggesting a development of physical dependence. More research is required to fully understand these risks with St. John’s Wort and other natural antidepressants, and it is best to seek professional advice when utilizing these treatments. [6][7]
Who should avoid natural antidepressants?
Some people may be more likely to experience risks or side effects when taking supplements or natural antidepressants. It is important to speak with a doctor before starting a new treatment to ensure that it is safe for you.Â
Higher risk groups might include: [1][2][3]
- People who are pregnant or breastfeeding
- People with kidney problems
- People with a history of bipolar or manic episodesÂ
Lifestyle "natural antidepressants"
Sometimes, particularly if depression is not severe, a change in lifestyle habits can improve mood and help manage symptoms of depression. Integrating the following into your routine can have a positive impact on symptoms.
- Exercise. Exercise can improve physical health, confidence, and general well-being, as well as provide endorphins that help to improve mood. Also, exercising with a group, such as walking, running, or team sports, can improve social integration, self-esteem, and reduce feelings of loneliness. Exercise can also be a good motivation to go outside, breathe fresh air, get sunlight and vitamin D, all of which can also help boost mood and energy levels. [8][9]
- Diet. The intake of certain vitamins and chemicals can help prevent symptoms of depression. Eating a diet rich in vitamins and antioxidants, such as those found in fruits, nuts, fish, and legumes, can have a positive impact, helping to increase energy, boost mood, and improve cognitive function. [1][5] Proper hydration can also help with feeling energized, motivated, and alert. [2][9]
- Sleep hygiene. Sleep quality and quantity are often affected by depression, with some people struggling to sleep and others needing more sleep than usual. Trying to form and maintain a regular sleep schedule can help with this by going to bed and waking up at the same time every day. [9] It is also important to follow good sleep hygiene to help with this, such as making sure the room is dark and quiet, avoiding screens before bed, and avoiding caffeine or alcohol consumption late in the day. Good sleep can improve brain functioning, energy levels, and mood. [2][9]
- Social support. Having a good support network can have a significant impact on symptoms of depression. Social support can reduce feelings of loneliness, encourage engagement in activities and exercise, and provide mental stimulation. It can also be beneficial to speak with trusted loved ones about feelings and experiences, who can provide support and help manage difficult circumstances. [9]
- Mindfulness. Mindfulness techniques are found to significantly improve symptoms of depression. They can help bring focus on the present, instead of dwelling on the past or worrying about the future; recognize and manage mental or physical discomfort; calm the mind and body, helping to reduce stress and improve sleep; and improve self-esteem and energy. [2][9] Mindfulness techniques can include yoga, meditation, or breathing techniques. These activities can be accessed in classes or online, alone or in a group.
Integrated recovery and mental health care
Individuals with severe symptoms and co-occurring conditions, including extreme impairments in functioning, suicidal ideation, or substance use issues, may require professional intervention to prevent a risk of harm.
A primary care physician can provide advice about and a referral to mental health services or other specialist services, such as substance use disorder treatments. It can be beneficial to discuss and implement an integrated plan that combines various approaches to treatment to provide the most effective care. [10]
Often, people with a combination of treatment approaches will experience the best outcomes. This can include medications, therapies, support groups, holistic approaches, and lifestyle changes. [10]
A natural antidepressant, such as those discussed above, can form part of this plan. A professional can advise on its safe use, ensure it is not taken concurrently with a medication that can cause dangerous interactions, and advise on the best complementary treatments.
