Natural Remedies for Depression: 20+ Ways to Help Overcome Symptoms

No matter which source you look at, the prevalence of people dealing with depression symptoms is staggering, and it’s led to a host of individuals searching for natural remedies for depression.

For instance, according to the World Health Organization, an estimated 3.8 percent of the entire population and 5 percent of adults around the world suffer from depression (about 280 million people worldwide), and it’s roughly 50 percent more common among women than men.

As far as the U.S. is concerned, more than 21 percent of adults report dealing with depression, according to U.S. News & World Report. Meanwhile, the National Institute of Mental Health reports 8.3 percent of U.S. adults (about 21 million people) have dealt with at least one major depressive episode in the past year, with the prevalence again higher for women at 10.3 percent compared to 6.2 percent for men.

What are we doing to prevent and treat this life-altering mood disorder? The typical treatment that is effective for many — antidepressant medications — doesn’t work for every person with depression and also comes with a slew of side effects.

The good news is there are natural remedies for depression that are effective and help address the root cause of the disease. These include dietary adjustments, physical activity, lifestyle modifications and even using essential oils for depression, among other natural remedies for depression symptoms.

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Causes

Depression is when a person experiences low mood persistently, to the point that it starts to interfere with her daily life. Struggling with depression can be extremely painful for both the person experiencing the symptoms and her loved ones.

The causes of depression are varied and include:

• stress
• unresolved emotional problems
• neurotransmitter imbalance
• hormonal imbalances
• food allergies
• alcoholism
• nutrition deficiencies
• lack of sunlight
• toxicity from metals
• toxic mold

Although depression can happen at any age, it often develops in adulthood. For example, it’s especially prevalent in middle-aged or older adults who are struggling with other serious medical issues, like cancer, diabetes or Parkinson’s disease.

However, there’s been an alarming rise in depression symptoms among young adults — particularly in the 18–29 range — and even children in recent years.

Other risk factors for depression include a family history of depression, taking certain medications that cause depressive side effects, major life changes, ongoing stress and trauma, loneliness, and other illnesses.

Many women also experience depression during pregnancy and giving birth — postpartum depression — as well as during menopause.

Symptoms

Depression can manifest with a variety of different symptoms, including:

• fatigue
• persistent sadness
• low mood
• irritability
• feelings of worthlessness and hopelessness
• difficulty concentrating
• difficulty sleeping
• low sex drive
• changes in appetite
• weight changes
• feelings of helplessness
• disinterest in hobbies or activities
• aches and pains
• headaches
• digestive issues
• thoughts of death or suicide
• attempting suicide

Conventional treatment

Conventional treatment for depression typically involves the use of medications and/or psychotherapy. The most widely used form of medication for depression is selective serotonin-reuptake inhibitors (SSRIs), which include drugs like Celexa, Lexapro, Zoloft, Prozac and Paxil.

Research has shown that antidepressant medications do help patients with depression, but they work as symptom suppressors rather than cures. Once a patient is no longer taking the antidepressants, the symptoms will probably recur.

In addition, antidepressant medications have serious side effects that can include suicidal thoughts, weight gain and personality changes. Another danger of psychotropic drugs like SSRIs is that they can cause neurotransmitter degradation, leading to changes in the brain.

In addition to medication, psychotherapy is another option. There are several forms of psychotherapy that can be helpful, including “talk therapy” or counseling, problem-solving therapy, cognitive behavioral therapy and interpersonal therapy.

A study conducted at the Ohio State University found that when cancer patients suffering from depression were asked if they would rather use individual counseling, antidepressant medications or support groups to address their symptoms, preference for individual counseling was significantly higher than the other options.

Counseling can be an effective depression treatment, along with other natural remedies for depression.

Natural remedies for depression

1. Healthy and well-balanced diet

You may be surprised to learn that your food choices can have a significant impact on your mood. It’s key to eat foods that support neurotransmitter function, which are the brain’s messengers that control your mood, energy levels, appetite and many other processes in the body.

Neurotransmitters are significantly influenced by the foods you put into your body. That’s why you want to make sure to eat plenty of mood-boosting and happy foods and limit or avoid bad mood foods.

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A 2018 study showed that eating an anti-inflammatory diet, such as one that closely mimics the traditional Mediterranean diet, can reduce your risk for depression. When compared to other balanced diets — including the Healthy Eating Index diet, Dietary Approaches to Stop Hypertension diet (DASH diet) and Dietary Inflammatory Index diet — the study found that the risk of depression was reduced most with adherence to a healthy Mediterranean-type diet.

A 2009 study published in the British Journal of Psychiatry examined the association between dietary patterns and depression.

There were 3,486 participants who fell into one of two dietary categories. The first was those who ate a whole food diet, heavily loaded with vegetables, fruits and fish.

Second was those who ate processed foods. These foods included sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products.

After five years, the participants were assessed. Researchers found that those who stuck to the whole food dietary pattern had lower odds of depression.

In contrast, high consumption of processed food was associated with an increased risk of developing depression.

Eating healing foods can be transformative. Here’s a breakdown of the whole, anti-inflammatory foods that should be part of your diet to prevent and treat depression:

• Omega-3 foods: Research has revealed that one of the most important components of your diet in order to prevent or treat mood disorders is eating omega-3 foods. Omega-3s benefit the brain by promoting communication processes and reducing inflammation. The best omega-3 foods include wild-caught fish like salmon, mackerel, herring and white fish, along with walnuts, chia seeds, flaxseeds, natto and egg yolks.
• Fruits and vegetables: A diet high in fruits and vegetables increases your intake of vital nutrients that support your mood. Fruits and veggies high in folate, for example, promote the brain’s metabolic processes, and research has shown that a folate deficiency can lead to depressive symptoms. Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli. Your body also needs antioxidant foods to combat the biochemical changes that take place when you’re under stress. A study published in the Indian Journal of Psychiatry found that antioxidant therapy for six weeks significantly reduced both depression and anxiety scores in observed patients. Some of the top antioxidant foods include blueberries, goji berries, blackberries, cranberries and artichokes.
• Healthy fats: Healthy fats provide important vitamins and minerals that boost energy levels and mood. Plus, eating healthy fats helps prevent free radical damage that may be associated with depression. However, it’s important to understand that not all fats are created equal. In fact, research has shown that there’s a detrimental relationship between consuming trans fats (like hydrogenated oils) and depression risk. Stick to eating healthy fats such as avocados, grass-fed butter, coconut oil, extra virgin olive oil and omega-3s, like walnuts and flaxseeds.
• Lean protein: Eating protein is critical for supporting neurological function and balancing hormones. Protein foods also provide energy and boost our mood. We need to consume plenty of protein throughout the day because the amino acids allow for many of the body’s functions. When you don’t eat enough protein, you become fatigued, your immunity weakens and you experience moodiness. The best sources of protein include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, free-range eggs, raw cheese and protein powder made from bone broth.
• Probiotic foods: Eating probiotic foods increases energy levels, supports cognitive function and promotes mental wellness. Some of the top probiotic foods include kefir, yogurt, kombucha, miso, raw cheese and fermented vegetables. In fact, a great way to consume probiotics is to drink kombucha every day because it also contains enzymes and B vitamins that boost your energy levels and helps detoxify your body.

2. Limited or no refined carbohydrates and sugars

Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high-carbohydrate foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium.

Although these foods improve your mood for the moment, they also can lead to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse.

An investigation conducted at Baylor College of Medicine in Texas found that sugar consumption rates were correlated with the annual rate of major depression.

Another systematic review published by the American Public Health Association found that there is a significant relationship between unhealthy dietary patterns (such as eating a “Western diet” that’s made up of mostly ultra-processed foods) and poorer mental health in children and adolescents.

Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress.

To reduce depressive symptoms by supporting the health of your brain and balancing your hormones, avoid eating packaged and ultra-processed foods that are made with refined carbohydrates and sugars. Stick to real, whole foods that are in their natural forms.

One specific diet that covers many of these dietary alterations and might have specific impact on depression is the keto diet. In fact, one case study saw patients have complete remission of major depression and generalized anxiety disorder within seven to 12 weeks of following a personalized keto diet for depression.

Other studies have unearthed similar promising results regarding the effectiveness of the keto diet as a potential natural remedy for depression.

3. Fish oil

Omega-3 fats are critical for neurotransmitter function, an important component for emotional and physiological brain balance.

Research published in CNS Neuroscience Therapeutics analyzed three studies that involved the treatment of depression with omega-3 fatty acids. One study compared the benefits of omega-3 therapy to placebo therapy, another study tested the effects of omega-3s on children with depression and the third study was an open-label trial using the omega-3 eicosapentaenoic acid (EPA) to treat bipolar depression.

Researchers found that omega-3s showed highly significant effects. For example, in the open-label study involving people with bipolar depression, patients who completed at least one month of follow-up achieved a 50 percent or greater reduction of depression symptoms.

Fish oil supplements are a great way to ensure you get enough omega-3 fats.

4. Probiotics

Research has revealed that probiotic supplements can improve mental outlook, which is due to the gut-brain connection.

Probiotics aid nutrient absorption and promote glycemic control, helping avoid spikes and drops in blood sugar levels, but most importantly, studies have shown that there are direct lines of communication from the gut to the brain, so taking probiotics actually changes your behavior and brain chemistry, thereby improving cognitive function and reducing depressive symptoms.

A 2017 study illustrated the correlation between gut health and depression. Researchers analyzed 44 adults with irritable bowel syndrome and mild to moderate anxiety or depression.

Half of the group took a probiotic (specifically Bifidobacterium longum NCC3001), and the other was given a placebo. Six weeks after taking probiotics daily, 64 percent of the patients taking the probiotic reported decreased depression.

Of the patients taking a placebo, only 32 percent reported decreased depression.

5. Vitamin D3

A systematic review and meta-analysis evaluating the efficacy of vitamin D supplement as a natural remedy for depression found that vitamin D supplementation was favorable in the management of depression because it changed vitamin levels in a way that’s comparable to antidepressant medications. Vitamin D3 can be especially effective.

Vitamin D acts like a hormone in the body and affects brain function, which is why a deficiency is linked to an increased risk for mood disorders, including depression and seasonal affective disorder (or “winter depression”), a form of depression that comes and goes in a seasonal pattern.

6. Adaptogen herbs

Adaptogen herbs are a class of plants that are known to help with regulating stress hormones and relaxing the nervous system. They help balance and protect the body by reducing cortisol levels when your under any type of stress.

Two adaptogens that work as natural remedies for depression include rhodiola and ashwagandha.

Rhodiola works by increasing the sensitivity of your neurons, including two neurotransmitters serotonin and dopamine. These neurotransmitters help increase focus and memory and improve mood.

Ashwagandha works to combat the effects of stress, reduce anxiety and depression and balance hormones.

The best part about these natural remedies for depression is that there are no adverse side effects, as opposed to most antidepressant medications.

7. B-complex

B vitamins are involved in neurotransmitter function, and research has shown that low levels of both folate and vitamin B12 levels, in particular, are linked to depressive symptoms. This is especially true for patients who have been treated with lithium and those with alcoholism.

Vitamin B12 supports the neurological system and boosts energy levels, and folate supports nutrient absorption, helps reduce irritability and fights fatigue.

Taking a B-complex vitamin can help produce serotonin naturally and relieve depressive symptoms, without the need for medications or toxic sugary foods.

8. St. John’s wort

Several studies have confirmed that St. John’s wort can help fight mild to moderate depression and anxiety.

St. John’s wort works as a natural remedy for depression that can be compared to the efficacy of SSRIs. Plus, research has revealed that St. John’s wort has fewer side effects than standard antidepressants.

Although researchers aren’t exactly sure how St. John’s wort works to fight depression, it’s believed that it may be associated with the herb’s ability to make more serotonin, dopamine and norepinephrine available in the brain. This is important because these three neurotransmitters help boost mood and improve the symptoms of depression.

Also, if you choose to use St. John’s wort as a natural remedy for depression, do it only under the guidance of your healthcare provider.

9. Lavender oil

Lavender oil helps relieve stress, promote a feeling of peace and improve sleep.

It actually has a long history of medicinal use for mood disorders because it has sedative and calming properties, and this oil also has neuroprotective effects. It enhances dopamine receptors and works as an antioxidant.

To use lavender oil as a natural remedy for depression, add five to 10 drops to warm bath water, diffuse five to 10 drops in your bedroom at night to promote sleep, and apply two to three drops topically to the temples, chest and wrists in the morning.

10. Roman chamomile

Roman chamomile essential oil works as a mild sedative that naturally calms nerves and promotes relaxation. Research has found that Roman chamomile oil can be used alone or in combination with lavender oil to improve sleep quality and reduce anxiety.

To use Roman chamomile as one of your natural remedies for depression, inhale the vapors directly from the bottle a few times a day, apply two to three drops topically to your wrists and back of neck, or diffuse five to seven drops at home or at your workplace.

11. Relationships and support

Because depression is most commonly caused by emotional issues, it can become worse due to lack of positive relationships, low self-confidence and lack of purpose. Find a strong community of friends who can support and encourage you, and focus on your spirituality.

It’s also helpful to seek counseling with a professional so you can manage stress and strategize about your treatment methods and goals.

A 2013 study conducted at the University of Michigan found that the “quality of social relationships is a major risk factor for major depression.” Risk of depression was greatest among those with poor overall relationship quality, a lack of social support and social strains.

Researchers found that these relationship statuses more than doubled the risk of depression.

It seems that healthy personal relationships may be one of the most important natural remedies for depression.

12. Exercise

A 2019 randomized study published in JAMA sought out to determine if physical activity can play a role in reducing risk for depression. Findings from the study showed that higher levels of physical activity were linked to reduced odds for major depression, suggesting that getting regular exercise can be a powerful preventive strategy for protecting mental health.

Exercise gives you a boost of energy, helps you to sleep better and builds confidence. These benefits of exercise can help improve depressive symptoms and promote feelings of happiness and self-worth.

A 2012 systematic review found that exercise can help reduce the symptoms of depression, especially when it’s done in combination with psychological therapies.

For instance, a 2018 study found weight training significantly reduced symptoms of depression throughout 33 clinical trials, including 1,877 participants, regardless of health status and even if no improvements in strength occurred.

Aim to exercise three to five days a week for 20 minutes or more. You can try any type of exercise that you like, such as yoga, Pilates, running, barre, burst training and calisthenics. Even taking a walk outside can boost your happy hormones and energy levels.

Of the natural remedies for depression, this is one that offers some of the most variety of options to choose from.

13. Time outdoors

Research has shown that improving your vitamin D levels can help reduce the symptoms of depression. In fact, the relationship between depression and vitamin D deficiency from a lack of sun exposure was first noted more than 2,000 years ago, according to research.

Aim for spending 10–20 minutes in the outdoors in the sun daily.

14. Psilocybin mushrooms

While still classified a Schedule 1 drug, psilocybin (a powerful compound in so-called magic mushrooms) may assist with serious medical conditions like treatment-resistant depression (which is fairly common), and research institutions like Johns Hopkins University are urging a reclassification of this substance from Schedule I to IV so it can be used for medical treatments.

15. S-adenosyl-L-methionine (SAM-e)

SAM-e is a naturally occurring compound in the body that plays a role in neurotransmitter regulation. Studies have suggested that SAM-e can be an effective supplement for mild to moderate depression, often comparable to prescription antidepressants but with fewer side effects.

It is thought to boost serotonin, dopamine and norepinephrine levels, which are often low in individuals with depression, and there is evidence that supports its efficacy for improving mood and reducing depressive symptoms.

16. 5-hydroxytryptophan (5-HTP)

5-HTP is a precursor to serotonin, the neurotransmitter that regulates mood, sleep and appetite. Supplementing with 5-HTP may help improve serotonin levels, helping alleviate symptoms of depression.

Clinical trials have indicated that 5-HTP may be effective for mild to moderate depression, with some studies suggesting it works synergistically with certain antidepressants.

17. Ginseng

Ginseng, particularly Panax ginseng, is a well-known adaptogen that helps the body cope with stress and fatigue, which are often linked to depression.

It has mood-boosting properties and may regulate the hypothalamic-pituitary-adrenal axis to reduce symptoms of depression.

A study in Journal of Ginseng Research found that ginseng improved mood and cognitive function in individuals experiencing mild depression.

18. Saffron

Saffron, a spice derived from the flower of Crocus sativus, contains active compounds like crocin and safranal that may enhance mood and combat depressive symptoms.

Research has shown that saffron supplementation can be as effective as some prescription antidepressants in some people without causing significant side effects. For example, a review published in Journal of Affective Disorders confirmed saffron’s antidepressant effects in several clinical trials.

19. Light therapy

Light therapy — such as red light therapy — involves exposure to bright artificial light, which can help regulate circadian rhythms and boost serotonin production. This is particularly effective for seasonal affective disorder, a form of depression linked to reduced sunlight during winter months.

Research published in American Journal of Psychiatry demonstrated the effectiveness of light therapy in treating both SAD and non-seasonal depression.

20. Meditation and acupuncture

Meditation and acupuncture are holistic practices that can help reduce stress and alleviate depressive symptoms. Meditation promotes mindfulness and emotional regulation, while acupuncture stimulates specific points on the body to enhance energy flow and mood.

Studies have shown that these practices can reduce symptoms of anxiety and depression, improve sleep quality, and enhance overall well-being.

Other potential tips and natural remedies for depression symptoms you may want to try include:

• Avoiding alcohol and drug use
• Setting personal boundaries and limits
• Prioritizing self-care
• Utilizing emotional freedom technique/EFT tapping

Each of these remedies can complement conventional treatments, but it is essential to consult a healthcare professional before starting new therapies, especially if you are already taking medication or have underlying health conditions.

Precautions

If you are suffering from depression and want to use these natural remedies for depression to improve your symptoms, do it under the care and guidance of your healthcare provider or counselor. Don’t be afraid to ask for support, as it’s so important to get help when you need it.

If you notice any adverse reactions to these natural treatments for depression, or your symptoms become worse, discontinue the use of that remedy and see your healthcare provider.

Also, it may take three to four weeks to see improvements with some of these natural remedies for depression.

Final thoughts

• Depression is one of the main causes of disability, with around 280 million people suffering from depression worldwide.
• Antidepressant medications are effective for many people but don’t work for everyone, and they come with a slew of side effects.
• Luckily there are natural remedies for depression like dietary changes, using essential oils for depression, supplementing with vitamin D3 and B vitamins, and making lifestyle changes.
• Seeking counseling and community support has also been shown to be beneficial for people who are suffering from depressive symptoms, in addition to these natural remedies for depression.