Natural Antidepressants for Depression

Table of ContentsView AllTable of ContentsWhat Is Depression?Supplements That May HelpAlternative TherapiesLifestyle ChangesGet More Exercise

Table of ContentsView All

View All

Table of Contents

What Is Depression?

Supplements That May Help

Alternative Therapies

Lifestyle Changes

Get More Exercise

More people are seeking natural forms of anti-depressants to help them cope with depression. Traditional anti-depressants sometimes have unwanted side effects. For an approach that doesn’t rely on pharmaceuticals or psychotherapies, consider these options.

Supplements, natural remedies, and lifestyle changes can improve your depressive symptoms. But ask a medical professional to assess your depression. Only they can determine what route is best for you. Then work together to combat your particular level of depression using the various tools available.

Depressionappears as a persistent sad mood, reduced interest in your favorite activities, and having symptoms that negatively interfere with your daily functioning.

Hopelessness and anhedonia (the loss of pleasure) are two hallmark symptoms that are almost invariably present in major depressive disorder. Additional signs include fatigue or restlessness, headaches, difficulty in concentrating, weight changes, guilt, or anxiety.

Depression is very common but it’s still a serious mood disorder.It affects all facets of your life. There are many types of depression includingseasonal affective disorderand mild depression topostpartum depression.

If you’re feeling seriously depressed, you’re not alone. The Anxiety & Depression Association of America states that major depressive disorder (MDD) affects more than 16.1 million American adults and is more prevalent in women than in men.

Herbal Supplements & Vitamins That May Treat Depression

According to the Cleveland Clinic,the usage of herbal supplements is so widespread, more than half of the people in our country take a daily supplement.

For milder forms of depression, some people seek out herbalsupplements. Their natural effects can help you cope with depression.

St. John’s Wort

St. John’s Wortis another popular supplement taken for depression, anxiety, menopausal symptoms, and sleep problems.

Based on recent research that included a systematic review of thirty-five studies including close to 7,000 patients, scientists found that St. John’s Wort was helpful.

When given to those with mild and moderate depression, it was better than a placebo. Results weren’t very different than those taking antidepressants. However, it’s worth noting that there is a lack of research on the effects of St. John’s Wort on people with severe depression.

Side effects of this herbal remedy (e.g., sensitivity to sunlight and high blood pressure) have been reported.

WarningMixing this supplement with other medicines, birth control pills, antidepressants or blood-thinning drugs can also have adverse effects. Therefore, it’s better to work under the guidance of your health care provider or pharmacist.

Warning

Mixing this supplement with other medicines, birth control pills, antidepressants or blood-thinning drugs can also have adverse effects. Therefore, it’s better to work under the guidance of your health care provider or pharmacist.

S-adenosyl-L-methionine (SAMe)

SAMe, also known as ademetionine or S-Adenosyl methionine, is another supplement used for depression. The synthetic form of a compound that is produced naturally in the body, people take SAMe for depression and arthritis. It’s also used to support healthymoodsand to help with other conditions.

Side effects of SAMe can include nausea, diarrhea, abdominal discomfort, and vomiting. Agitation, anxiety, and insomnia may also occur. SAMe can trigger manic or hypomanic episodes in people with bipolar disorder.Like other supplements, mixing SAMe with various medications can lead to negative outcomes.

Though the optimal dose of SAMe for depression is unclear, studies have examined the effects of up to 1600mg of SAMe per day.Someone looking to treat their depression with this supplement may find that a dosage this high is quite costly.

Remember that herbal and dietary supplements are not regulated like medicines so be cautious in using them.

B Vitamins

Should you take vitamins for depression?You might be deficient in certain vitamins and those deficiencies could play a role in your depressed state. But medical professionals would have to test you to know for sure.

B vitamins are very important for our health. Vitamin B-9 (folate) synthesizes and repairs DNA; it also helps to remethylate homocysteine to convert it back to methionine, which has antidepressant properties.

Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA. Both folate (in the L-methylfolate form) and B-12 play a role in the synthesis of neurotransmitters, such as serotonin.(Serotonin is a chemical that regulates our mood.)

Often referred to as complementary or integrative therapies, these therapies can also help reduce depression.

For example, the needles used in acupunctureactivate endorphins, which kill pain and promote pleasure. Mindfulness meditation can help people manage depression and boost feelings of well-being.

Alternative therapies include:

These lifestyle changes can help you manage your depression. Tweak those already good habits and see if your depression diminishes.

If yoga isn’t your thing, get moderate-intensity aerobic activity three times a week. In a recent meta-analysis studyadults (aged 18 to 65) diagnosed with major depression who did an average of 45 minutes of aerobic exercise at moderate intensity three days a week experienced a significant anti-depressive effect. This was compared to those who did minimal exercise. Participants had to exercise this way for at least two months.

Focus on Good Nutrition

While you might want to reach for your favorite dessert when you’re feeling down, it might not be a good idea for your well-being. Eating too much sugar and gaining too much weight can be dangerous for our mental health.

Based on a recent study,obesity is associated with a higher risk for major depressive disorder (MDD) among females.

Take Time to Give Thanks

According to Harvard Health,expressing gratitude (especially in writing) has been shown to have a positive emotional effect on people with depression. There’s an association between gratitude and a person’s well-being.

When you write down what you appreciate, you increase activity in the medial prefrontal cortex, the region of the brain that’s often associated with depression. Gratitude really does make you happier!

Becauselonelinessand isolation increase your risk for depression, be sure to reach out to family and friends rather than withdraw.

Think about the future in positive ways. Sign up to help out in your community.Volunteeringactually lowers depression levels.

Walk Through a Green Environment

Being amongst the trees can tamp down your depressive feelings. Turn tonature therapy. When you walk through a forest (what is calledforest bathing), you also relieve stress. Trees release phytochemicals that interact with our immune system in a positive way, enhance mood, and lower blood pressure.

Explore a new park in your neighborhood and you’ll increasedopamine, the feel-good chemical in your brain.

A Word From Verywell

Medical professionals offervarious treatments for depression.Most include apsychotherapycomponent as well as a medication component in the form ofantidepressants.

The natural anti-depressants discussed above, namely supplements and vitamins, alternative therapies, and lifestyle changes, can help you cope with depression and even reduce your symptoms. Work with your primary physician or integrative medicine doctor.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

For more mental health resources, see ourNational Helpline Database.

How to Fight Depression Without Medication

16 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NIH.Depression.The Anxiety & Depression Association of America.Understand Anxiety and Depression.Cleveland Clinic.Herbal Supplements.Apaydin EA, Maher AR, Shanman R, et al.A systematic review of St. John’s wort for major depressive disorder.Syst Rev. 2016;5(1):148. Published 2016 Sep 2. doi:10.1186/s13643-016-0325-2Cleveland Clinic.St. John’s Wort.Galizia I, Oldani L, Macritchie K, et al.S-adenosyl methionine (SAMe) for depression in adults.Cochrane Database Syst Rev. 2016;10(10):CD011286. doi:10.1002/14651858.CD011286.pub2Sharma A, Gerbarg P, Bottiglieri T, et al.S-Adenosylmethionine (SAMe) for neuropsychiatric disorders: A clinician-oriented review of research.J Clin Psychiatry. 2017;78(6):e656-e667. doi:10.4088/JCP.16r11113Cuomo A, Beccarini Crescenzi B, Bolognesi S, et al.S-Adenosylmethionine (SAMe) in major depressive disorder (MDD): a clinician-oriented systematic review.Ann Gen Psychiatry. 2020;19:50. doi:10.1186/s12991-020-00298-zKumar A, Palfrey HA, Pathak R, et al.The metabolism and significance of homocysteine in nutrition and health.Nutr Metab (Lond). 2017;14:78. doi:10.1186/s12986-017-0233-zValizadeh M, Valizadeh N.Obsessive compulsive disorder as early manifestation of B12 deficiency.Indian J Psychol Med. 2011;33(2):203-204. doi:10.4103/0253-7176.92051Harvard Health Publishing.Relieving pain with acupuncture.Gangadhar BN, Naveen GH, Rao MG, Thirthalli J, Varambally S.Positive antidepressant effects of generic yoga in depressive out-patients: A comparative study.Indian J Psychiatry. 2013;55(Suppl 3):S369-S373. doi:10.4103/0019-5545.116312Morres ID, Hatzigeorgiadis A, Stathi A, et al.Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis.Depress Anxiety. 2019;36(1):39-53. doi:10.1002/da.22842Ahuja M, Sathiyaseelan T, Wani RJ, Fernandopulle P.Obesity, food insecurity, and depression among females.Arch Public Health. 2020;78:83. Published 2020 Sep 17. doi:10.1186/s13690-020-00463-6Harvard Health Publishing.Giving thanks can make you happier.Yau KK, Loke AY.Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature.Environ Health Prev Med. 2020;25(1):23. doi:10.1186/s12199-020-00856-7

16 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NIH.Depression.The Anxiety & Depression Association of America.Understand Anxiety and Depression.Cleveland Clinic.Herbal Supplements.Apaydin EA, Maher AR, Shanman R, et al.A systematic review of St. John’s wort for major depressive disorder.Syst Rev. 2016;5(1):148. Published 2016 Sep 2. doi:10.1186/s13643-016-0325-2Cleveland Clinic.St. John’s Wort.Galizia I, Oldani L, Macritchie K, et al.S-adenosyl methionine (SAMe) for depression in adults.Cochrane Database Syst Rev. 2016;10(10):CD011286. doi:10.1002/14651858.CD011286.pub2Sharma A, Gerbarg P, Bottiglieri T, et al.S-Adenosylmethionine (SAMe) for neuropsychiatric disorders: A clinician-oriented review of research.J Clin Psychiatry. 2017;78(6):e656-e667. doi:10.4088/JCP.16r11113Cuomo A, Beccarini Crescenzi B, Bolognesi S, et al.S-Adenosylmethionine (SAMe) in major depressive disorder (MDD): a clinician-oriented systematic review.Ann Gen Psychiatry. 2020;19:50. doi:10.1186/s12991-020-00298-zKumar A, Palfrey HA, Pathak R, et al.The metabolism and significance of homocysteine in nutrition and health.Nutr Metab (Lond). 2017;14:78. doi:10.1186/s12986-017-0233-zValizadeh M, Valizadeh N.Obsessive compulsive disorder as early manifestation of B12 deficiency.Indian J Psychol Med. 2011;33(2):203-204. doi:10.4103/0253-7176.92051Harvard Health Publishing.Relieving pain with acupuncture.Gangadhar BN, Naveen GH, Rao MG, Thirthalli J, Varambally S.Positive antidepressant effects of generic yoga in depressive out-patients: A comparative study.Indian J Psychiatry. 2013;55(Suppl 3):S369-S373. doi:10.4103/0019-5545.116312Morres ID, Hatzigeorgiadis A, Stathi A, et al.Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis.Depress Anxiety. 2019;36(1):39-53. doi:10.1002/da.22842Ahuja M, Sathiyaseelan T, Wani RJ, Fernandopulle P.Obesity, food insecurity, and depression among females.Arch Public Health. 2020;78:83. Published 2020 Sep 17. doi:10.1186/s13690-020-00463-6Harvard Health Publishing.Giving thanks can make you happier.Yau KK, Loke AY.Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature.Environ Health Prev Med. 2020;25(1):23. doi:10.1186/s12199-020-00856-7

NIH.Depression.The Anxiety & Depression Association of America.Understand Anxiety and Depression.Cleveland Clinic.Herbal Supplements.Apaydin EA, Maher AR, Shanman R, et al.A systematic review of St. John’s wort for major depressive disorder.Syst Rev. 2016;5(1):148. Published 2016 Sep 2. doi:10.1186/s13643-016-0325-2Cleveland Clinic.St. John’s Wort.Galizia I, Oldani L, Macritchie K, et al.S-adenosyl methionine (SAMe) for depression in adults.Cochrane Database Syst Rev. 2016;10(10):CD011286. doi:10.1002/14651858.CD011286.pub2Sharma A, Gerbarg P, Bottiglieri T, et al.S-Adenosylmethionine (SAMe) for neuropsychiatric disorders: A clinician-oriented review of research.J Clin Psychiatry. 2017;78(6):e656-e667. doi:10.4088/JCP.16r11113Cuomo A, Beccarini Crescenzi B, Bolognesi S, et al.S-Adenosylmethionine (SAMe) in major depressive disorder (MDD): a clinician-oriented systematic review.Ann Gen Psychiatry. 2020;19:50. doi:10.1186/s12991-020-00298-zKumar A, Palfrey HA, Pathak R, et al.The metabolism and significance of homocysteine in nutrition and health.Nutr Metab (Lond). 2017;14:78. doi:10.1186/s12986-017-0233-zValizadeh M, Valizadeh N.Obsessive compulsive disorder as early manifestation of B12 deficiency.Indian J Psychol Med. 2011;33(2):203-204. doi:10.4103/0253-7176.92051Harvard Health Publishing.Relieving pain with acupuncture.Gangadhar BN, Naveen GH, Rao MG, Thirthalli J, Varambally S.Positive antidepressant effects of generic yoga in depressive out-patients: A comparative study.Indian J Psychiatry. 2013;55(Suppl 3):S369-S373. doi:10.4103/0019-5545.116312Morres ID, Hatzigeorgiadis A, Stathi A, et al.Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis.Depress Anxiety. 2019;36(1):39-53. doi:10.1002/da.22842Ahuja M, Sathiyaseelan T, Wani RJ, Fernandopulle P.Obesity, food insecurity, and depression among females.Arch Public Health. 2020;78:83. Published 2020 Sep 17. doi:10.1186/s13690-020-00463-6Harvard Health Publishing.Giving thanks can make you happier.Yau KK, Loke AY.Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature.Environ Health Prev Med. 2020;25(1):23. doi:10.1186/s12199-020-00856-7

NIH.Depression.

The Anxiety & Depression Association of America.Understand Anxiety and Depression.

Cleveland Clinic.Herbal Supplements.

Apaydin EA, Maher AR, Shanman R, et al.A systematic review of St. John’s wort for major depressive disorder.Syst Rev. 2016;5(1):148. Published 2016 Sep 2. doi:10.1186/s13643-016-0325-2

Cleveland Clinic.St. John’s Wort.

Galizia I, Oldani L, Macritchie K, et al.S-adenosyl methionine (SAMe) for depression in adults.Cochrane Database Syst Rev. 2016;10(10):CD011286. doi:10.1002/14651858.CD011286.pub2

Sharma A, Gerbarg P, Bottiglieri T, et al.S-Adenosylmethionine (SAMe) for neuropsychiatric disorders: A clinician-oriented review of research.J Clin Psychiatry. 2017;78(6):e656-e667. doi:10.4088/JCP.16r11113

Cuomo A, Beccarini Crescenzi B, Bolognesi S, et al.S-Adenosylmethionine (SAMe) in major depressive disorder (MDD): a clinician-oriented systematic review.Ann Gen Psychiatry. 2020;19:50. doi:10.1186/s12991-020-00298-z

Kumar A, Palfrey HA, Pathak R, et al.The metabolism and significance of homocysteine in nutrition and health.Nutr Metab (Lond). 2017;14:78. doi:10.1186/s12986-017-0233-z

Valizadeh M, Valizadeh N.Obsessive compulsive disorder as early manifestation of B12 deficiency.Indian J Psychol Med. 2011;33(2):203-204. doi:10.4103/0253-7176.92051

Harvard Health Publishing.Relieving pain with acupuncture.

Gangadhar BN, Naveen GH, Rao MG, Thirthalli J, Varambally S.Positive antidepressant effects of generic yoga in depressive out-patients: A comparative study.Indian J Psychiatry. 2013;55(Suppl 3):S369-S373. doi:10.4103/0019-5545.116312

Morres ID, Hatzigeorgiadis A, Stathi A, et al.Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis.Depress Anxiety. 2019;36(1):39-53. doi:10.1002/da.22842

Ahuja M, Sathiyaseelan T, Wani RJ, Fernandopulle P.Obesity, food insecurity, and depression among females.Arch Public Health. 2020;78:83. Published 2020 Sep 17. doi:10.1186/s13690-020-00463-6

Harvard Health Publishing.Giving thanks can make you happier.

Yau KK, Loke AY.Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature.Environ Health Prev Med. 2020;25(1):23. doi:10.1186/s12199-020-00856-7

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Herbal Supplements & Vitamins That May Treat Depression#

St. John’s Wort#

Warning#

S-adenosyl-L-methionine (SAMe)#

B Vitamins#

Focus on Good Nutrition#

Take Time to Give Thanks#

Expand Your Social Connections#

Walk Through a Green Environment#

A Word From Verywell#