Natural Antidepressants

Natural antidepressants are non-medication treatment options that may relieve depression symptoms. These include different alternatives, like foods, supplements and activities that you can try.

Some natural antidepressants can replace antidepressant therapy when used correctly. Your healthcare provider can help you choose the right one.

Types of natural antidepressants

There are many different options, like:

• Nutritional supplements: Omega-3 fatty acids (fish oil), SAMe and probiotics
• Herbs and plant extracts: Saffron
• Vitamins and minerals: B-vitamins (thiamine, L-methylfolate, B12), magnesium, vitamin D
• Foods: Following the Mediterranean diet; avoiding processed foods, refined carbohydrates and sugars; eating plenty of omega-3 fatty acids or nutrient-dense foods (like seafood and leafy greens)
• Physical activities: Aerobic exercises (like walking or swimming), strength training, yoga, cycling, dance, etc.
• Activity (or habit) changes: Sunlight exposure, getting enough sleep, meditation, mindfulness techniques
• Alternative therapies: Acupuncture and massage therapy

Many people think of “natural” as anything not made by humans. However, some supplements are considered natural, which can blur that definition. It’s also important to know that most supplements aren’t approved by the U.S. Food and Drug Administration. This means that they aren’t held to the same strict regulations as prescription medications.

Who are natural antidepressants effective for?

You may consider these options if you:

• Have mild to moderate depression symptoms
• Prefer non-medical treatments over others
• Need extra support along with standard depression treatment

Your reasons for wanting to use natural antidepressants are your own. But remember, you should make the decision with guidance from your provider.

How do natural antidepressants work?

Natural antidepressants may promote brain health by:

• Encouraging brain cells to communicate better
• Helping gut health, which can affect how you feel
• Lowering inflammation, which may benefit your brain
• Supporting chemicals that improve your mood, like serotonin and dopamine

Not all options work the same way, and some still need more research to confirm how effective they are.

What are the potential benefits of natural antidepressants?

The benefits may include:

• Better treatment support (when combined with other therapies)
• Easier availability
• Fewer side effects than medications
• Improved mood
• Stronger overall health and well-being

What are the most effective natural antidepressants?

There isn’t one natural remedy that works for everyone. But these are some of the most studied options you may want to try first:

• Exercise
• L-Methylfolate
• Omega-3 (fish oil)
• Probiotics
• Saffron
• SAM-e
• Vitamin D

What is the safest natural antidepressant?

Physical activity is usually a safe choice. While you might feel sore or risk a small injury, exercises like walking, yoga or swimming can offer many mental health benefits.

What are the potential risks of natural antidepressants?

Even though these products are natural, they’re not completely safe for everyone. Possible risks include:

• Dangerous interactions with other medications
• Poor quality in some products
• Side effects (like allergic reactions, toxicity, etc.)
• Unknown long-term safety for many supplements
• Lack of safety with certain health conditions

Do natural antidepressants interact with other medications?

Yes, many natural remedies can interact with your current medications or affect your body if you have certain health conditions. Always talk to your provider before starting anything new.

How long will it take for me to feel better?

Natural treatments take time. They don’t work right away. You may need to use them every day for a few weeks before you feel better. Exercise might boost your mood instantly, but you need to stay active to see lasting results. Eating nutrient-dense foods can also improve mood and energy, but this usually happens gradually.

Staying consistent is key. If you don’t feel better after a couple of months, talk to your healthcare provider about other options.

When should I call my healthcare provider?

Always follow your provider’s instructions when taking these remedies. Let them know if you have any side effects. Don’t stop or start a new treatment without their guidance.

Call your healthcare provider right away if you have thoughts of suicide, self-harm or harming others. You can always reach out to the Suicide and Crisis Lifeline by calling or texting 988 (U.S.). Someone is available to talk to you 24/7.