Top 10 Evidence-Based Natural Remedies for Depression

Mental health is a critical aspect of overall well-being, and mild to moderate depression affects over 16 million American adults each year. While prescription antidepressants like selective serotonin reuptake inhibitors (SSRIs) are common treatments, they often come with side effects.

Known side effects of antidepressants include:

• Serotonin syndrome (symptoms include agitation, confusion, rapid heartbeat, high fever, tremors, muscle stiffness, dilated pupils, and sweating)
• Headaches, dizziness, or blurred vision
• Nausea, indigestion, or other gastrointestinal issues

Is there a quick cure for depression? There is no quick fix for depression because the causes of depression can vary significantly from person to person. 

Fortunately, several evidence-based natural remedies may be just as effective as medication in relieving even severe depression symptoms caused by various triggers. They’re widely used by mental health providers.

It takes time to find an optimal treatment plan for each patient, but in my experience with patients, it’s worth the effort. Once a treatment plan has been decided, it can also take time to begin seeing results.

To discuss how we can help, please click here to book a free consultation.

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1. Setting Routines

Establishing daily routines for sleep, nutrition, and physical activity can provide structure and reduce anxiety, which often accompanies depression. Plus, it’s easiest to make gradual lifestyle changes if you have routines already in place.

2. Prioritize Quality Sleep

Adequate sleep is crucial for mental and physical health. Insomnia can exacerbate mental health issues, making enough sleep (especially quality sleep) essential.

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3. Nourish Your Body

A balanced diet plays a significant role in mental health. Opt for whole, nutrient-rich foods to support your overall well-being. A healthy diet generally includes whole foods over processed foods and foods rich in nutrients.

4. Increase Your Physical Activity

Physical activity can have a big impact on treating symptoms of depression. Regular exercise reduces inflammation linked to depression and other mental health problems. It doesn’t have to be high-intensity either. Even a simple walk can make a big difference in your mental health.

5. Try Yoga

Yoga is a popular form of low-impact exercise that incorporates physical postures and intentional breathing. Practicing yoga can lead to health benefits like improved strength, flexibility, and peace of mind. 

6. Go Outside

Simply getting more sunlight can help to relieve depression. Sunlight is essential for maintaining healthy levels of vitamin D. Deficiencies in vitamin D have been linked to poor mental health.

Light therapy has long been used to help those with seasonal affective disorder, but it also shows promising results in helping people with other forms of depression and mental illness.

Beyond the importance of sunlight, simply interacting with nature may improve mood and memory. That’s all the more reason to get out for a stroll through your local park!

7. Practice Mindfulness

Mindfulness techniques can improve emotional regulation and well-being. Here are some mindfulness practices to incorporate:

• Unplug: Reducing screen time and unplugging daily can help manage mood disorders. Individuals who spend over 4 hours per day of screen time are more likely to suffer.
• Meditation: Meditation practices enhance mood, memory, and focus. Regular meditation can be a valuable complementary treatment for depression.
• Keep a journal: Journaling helps build awareness of thought patterns and triggers. Positive affect journaling, like keeping a gratitude list, focuses on positive aspects of life and reduces mental distress.

8. Seek Counseling

In the most familiar form of psychotherapy, you with a licensed provider to discuss your symptoms and methods of coping. This is known as cognitive behavioral therapy (CBT). Studies show that just 6-8 weeks of psychotherapy can be effective in relieving depression. 

Depending on the root behind your depression, it may be helpful to look into other types of therapy and counseling other than CBT known to help with depression, like:

• Psychodynamic Therapy: Explores past experiences and unconscious processes to understand and address your current feelings.
• Eye Movement Desensitization and Reprocessing (EMDR): A specialized therapy using guided eye movements to help process traumatic memories and reduce their negative impact, often used for people with trauma-related depression.
• Interpersonal Therapy (IPT): Focuses on improving the quality of your interpersonal relationships and communication patterns.
• Dialectical Behavior Therapy (DBT): Combines cognitive-behavioral techniques with mindfulness strategies, targeting emotional regulation.
• Mindfulness-Based Cognitive Therapy (MBCT): Merges cognitive therapy with meditation practices to prevent depression relapse.
• Narrative Therapy: Helps individuals rewrite their life story in a positive and meaningful way.
• Art Therapy: Uses creative expression as a form of healing and self-exploration.

Community support groups may also help with depression. Support groups provide a safe space for individuals to share their struggles. However, it may take 6 months or more to see improvement from support groups alone.

9. Take Supplements

Some dietary supplements may help combat nutritional deficiencies related to depression. Others may have natural antidepressant properties, impacting the neurotransmitters in our brains.

Note: When I work with patients one-on-one, I first take a full medical history and discuss any prescriptions and supplements my patient is already taking. We don’t start any natural treatments — supplements included — without ensuring it addresses the root cause of their mental health concerns and doesn’t interfere with other medications or supplements.

I encourage you to do this, too! Don’t start a new supplement regimen without first discussing it with your healthcare provider.

Here are some over-the-counter supplements that can help with depression:

• St. John’s Wort: St. John’s wort (aka hypericum perforatum) is a wild plant from Asia and Europe, used as an herbal remedy for mood issues. It can influence neurotransmitters and has shown effectiveness comparable to antidepressant medications in some studies.
• Ginseng: Ginseng has long been used in traditional Chinese medicine. It helps regulate the body’s response to stress. It also has natural anti-inflammatory properties. Studies show that ginseng can reduce symptoms of stress-related depression.
• Omega-3 fatty acids: Omega-3 fatty acids are healthy fats that can be found in fish oil, seeds, and nuts. They are important for brain health and development. Studies show that omega-3 supplementation can be effective in helping to treat major depression. 
• B Vitamins: Long-term supplementation with B vitamins such as folate, B12, and B6 play important roles in producing and regulating neurotransmitters. B vitamin deficiencies can negatively impact levels of dopamine, serotonin, and GABA, all of which boost mood.
• Vitamin C: We know vitamin C deficiency can cause physical ailments like scurvy, but it can also impact mental health. Taking vitamin C can improve overall mood and decrease symptoms of depression.
• Vitamin D: Vitamin D deficiency affects 40% of American adults and has been linked to mental health issues. Supplementation may reduce symptoms of depression and improve quality of life. Just be sure to take it with vitamin K2, so your body can properly absorb it.
• Magnesium: Magnesium plays a key role in central nervous system function and the regulation of neurotransmitter activity. It may also help to treat depression. 

What vitamin is a natural antidepressant? Vitamins that serve as natural antidepressants include B vitamins, vitamin C, and vitamin D (taken with vitamin K2 for proper absorption). 

10. Alternatives to Consider

Here are some alternative treatments for depression to discuss with a healthcare professional. Some of these are available in over-the-counter as well as prescription forms. Others may only be prescribed or administered by a licensed professional.

Alternative medicinal remedies for depression include:

• SAMe: SAMe (S-adenosyl-L-methionine) is a compound that occurs naturally in the body. It’s a chemical that helps with hormone regulation. Some studies have found SAMe a promising treatment for psychological disorders. 
• NAC: NAC (N-acetyl cysteine) is a chemical with anti-inflammatory and antioxidant effects. NAC can help reduce inflammation and oxidative stress linked to major depressive disorder and improve symptoms of depression.
• 5-HTP: 5-HTP (5-hydroxytryptophan) is an amino acid that the body uses to create serotonin. Supplementing with 5-HTP helps the body produce more serotonin and overcome deficiencies that may have been at the root of depression and anxiety.
• Ketamine: Ketamine infusion therapy can help treat a variety of conditions. The drug was originally researched for anesthetic applications, but it possesses anti-inflammatory and anti-depressive qualities that may alleviate treatment-resistant depression.

What natural things can you take for depression? There is a long list of natural supplements and alternative therapies you can take for depression. These include St. John’s Wort, ginseng, omega-3 fatty acids, vitamins B, C, and D, magnesium, SAMe, NAC, 5-HTP, and ketamine.

What to Avoid

Sometimes your health issues, mental and otherwise, can be less about what you’re lacking and more about what you’re getting too much of. 

Here are some things to avoid for your physical and emotional wellness:

• Alcohol: Alcohol consumption is associated with a greater risk of health conditions, including multiple types of cancer and worsening psychiatric disorders. While many people drink to “take the edge off,” that cocktail might have the opposite effect long-term.
• Excess Sugar: Added sugars are common in a host of Western foods. Unfortunately, consuming an excess of these sugars can negatively impact a number of biological factors that are implicated in mental health and depression.
• Inflammatory foods: Mental health issues can result due to underlying neuroinflammation due to inflammatory foods such as seed oils, hydrogenated fats, and processed foods. 

Understanding Depression

Depression is a mood disorder characterized by persistent feelings of sadness and a loss of interest in daily life. The National Institute of Health (NIH) characterizes depression as a persistent feeling of sadness or loss of interest.

Other symptoms of depression include:

• Feelings of guilt or worthlessness
• Changes in weight or appetite
• Difficulty sleeping
• Decreased energy
• Inability to concentrate
• Frustration or irritability
• Suicidal thoughts

We all may experience these things from time to time. What sets clinical depression apart as a mood disorder is the severity of the symptoms and their continued presence over time.

It’s important to recognize the severity of these symptoms and seek guidance from a healthcare provider.

When to Seek Help

If you or a loved one are experiencing depression symptoms or other mental health concerns, don’t hesitate to consult a trusted healthcare provider. PrimeHealth offers integrative and personalized programs to support your mental well-being.

If you are a Denver, CO resident, contact PrimeHealth today. Mental health is the foundation upon which your life is built. Make sure your foundation is a strong one. We’re here to help! 

Schedule a free consultation! 

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