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What’s The Link Between Inflammation And Depression? May 08, 2025
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What’s The Link Between Inflammation And Depression?
While we've long understood depression through the lens of brain chemistry and trauma, an emerging body of research is highlighting a deeper, more systemic factor: inflammation.
Antidepressants don't address inflammation
Most conventional antidepressants target monoamine neurotransmitters such as serotonin, norepinephrine, and dopamine. SSRIs, for example, work by preventing the reuptake of serotonin, increasing its availability in the brain.
While this can be very effective for some, it may not address underlying drivers like inflammation, nutrient depletion, or gut-brain disruption. Side effects like fatigue, nausea, and digestive upsets are also common, and many people find themselves seeking a more holistic long-term approach.
Can inflammation cause depression?
Depression is multifactorial, meaning there’s no single cause. Genetics, hormonal changes, gut health, stress, trauma, nutritional deficiencies, and chronic illness can all play a role.
Emerging research shows a strong correlation between inflammation and depression.
Inflammatory cytokines can cross the blood–brain barrier and affect brain function, reducing serotonin production and activating the body's stress pathways. According to Miller and Raison (2016), inflammation may be a key driver in at least one-third of depression cases.
Inflammatory markers are often elevated in people with depression. These inflammatory signals can affect brain function, reduce the production of mood-regulating neurotransmitters like serotonin and dopamine, and even impair the blood-brain barrier.
🌿Related: Learn more about inflammation here
This inflammatory model helps explain why some people with depression don't respond to conventional treatments, because the cause isn't just a chemical imbalance, but a systemic issue involving the immune system, gut, and brain.
What can you do to help if inflammation is linked to your depression?
Physiologically, micronutrients help to support the enzymatic reactions required to make neurotransmitters, detoxify inflammatory compounds, and repair oxidative stress.
New Zealand clinical psychologist and researcher Professor Julia Rucklidge has contributed significantly to this field, especially through her research on micronutrient therapy and its effect on mental health.
Her studies at the University of Canterbury have found that broad-spectrum micronutrient supplementation, including key vitamins and minerals like B vitamins, zinc, magnesium, and iron, can significantly improve mood, attention, and emotional resilience, particularly in those with high stress or trauma backgrounds (Rucklidge et al., 2012).
In one study, adults were given micronutrients after a natural disaster (the Christchurch earthquakes) and they reported significantly less anxiety, stress, and depression compared to those taking a placebo (Rucklidge et al., 2012).
Gut health, sleep and circadian rhythm
Gut health is closely tied to mood via the gut-brain axis. Around 90% of your serotonin is produced in the gut, not the brain. Poor gut health, dysbiosis (imbalanced microbiome), and increased gut permeability (“leaky gut”) can all trigger inflammation and reduce neurotransmitter production.
Sleep disruption also drives inflammation and can impact mood. Sleep deprivation reduces brain-derived neurotrophic factor (BDNF), a molecule essential for mood regulation. Supporting circadian rhythm with daylight exposure, reducing blue light at night, and maintaining consistent sleep patterns can help restore this natural balance.
🌿Related: 8 Incredible Herbs To Help With Sleep
How can nutrition help with inflammation and depression?
The connection between gut health, inflammation, and mental well-being is now well-established. A whole-food, anti-inflammatory diet can help to reduce oxidative stress, support neurotransmitter pathways, and help stabilise blood sugars. All are an essential part of mood regulation.
Omega-3 fatty acids: Found in flaxseeds, walnuts, and oily fish, these fats help reduce brain inflammation and can help support serotonin function.
Polyphenols: Found in berries, green tea, and olive oil, these plant compounds can help to protect neurons and calm oxidative stress.
Fermented foods: Sauerkraut, kefir, miso, and kimchi can help support the gut-brain axis via the microbiome.
Magnesium-rich foods: Think dark leafy greens, pumpkin seeds, and cacao. Magnesium supports the nervous system and can help with anxious feelings.
Bitter herbs: Globe artichoke, dandelion, and calendula can help support liver function and gut health, all of which can influence mood.
Herbal allies for mood support
There is robust evidence for the use of herbal medicine in mood disorders, particularly for mild to moderate depression. Here are some of the best-studied herbs for mood support.
🌿Related: The 5 Most Powerful Mood Boosting Herbs
St John’s Wort (Hypericum perforatum) - This is one of the most researched natural antidepressants and has been shown to be as effective as some SSRIs for mild-to-moderate depression. It works by inhibiting the reuptake of serotonin, dopamine, and norepinephrine, which then improves neurotransmitter balance. We use St John's wort, hawthorn and lemon balm in our Mood Boost, which is a great way to support your mood naturally.
Dosage: Typically, 300mg taken 2–3 times per day.
Caution: It interacts with many medications, including oral contraceptives and SSRIs. St John's wort makes your liver work more efficiently, pushing out long-term medication from your body quicker. Hence why it is contraindicated with any medication that must be taken daily. Please note: St John's wort tea and oil do not interact with medication.
Saffron (Crocus sativus) - Saffron has demonstrated antidepressant effects in several clinical trials, likely due to its influence on serotonin and antioxidant activity (Lopresti and Drummond, 2014). It may also improve PMS-related mood symptoms and support cognitive function.
Dosage: Around 30mg/day of standardised extract.
Lemon balm (Melissa officinalis) - A calming nervine herb that can help support anxiety and mild depression. Lemon balm can help to support GABA function in the brain and reduce restlessness. It pairs well with other herbs and is ideal in tea or tincture form.
Hawthorn (Crataegus spp.)
Traditionally, hawthorn was used for physical heart health, but hawthorn also works as an emotional tonic, particularly where grief, sadness, or heartbreak are involved. It has mild sedative properties and supports circulation and nervous system tone.
Turmeric - Turmeric, particularly curcumin, has been used traditionally for years and studied considerably for its anti-inflammatory properties. These anti-inflammatory properties can also extend to having neuroprotective benefits.
Curcumin inhibits pro-inflammatory cytokines, which are elevated in depression. It has been found to help with neurotransmitter modulation, meaning it can help with serotonin and dopamine pathways.
Curcumin inhibits pro-inflammatory cytokines, which are elevated in depression. It has been found to help with neurotransmitter modulation, meaning it can help with serotonin and dopamine pathways.
Curcumin also has antioxidant actions, which helps with the oxidative stress - a key issue with some mood disorders. Our Anti-Flam is a great way to get a daily dose of turmeric.
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Depression isn’t just “in your head”; it’s often in your nervous system, gut, immune system, and cells. Acknowledging the role of inflammation, nutrient status, gut health, and the broader ecosystem of your body can allow for a more effective and personalised approach.
For many people, the most sustainable path to wellness comes from combining conventional treatments with nutritional, herbal, and lifestyle interventions. This integrative model supports the body from multiple angles: calming inflammation, restoring nutrient levels, rebalancing neurotransmitters, and building resilience.
If you're navigating low mood, burnout, or depression, you don’t need to do it alone. Working with a qualified natural health practitioner, especially one experienced in mental health, can help tailor a plan to your specific needs. Look for someone who considers not just your mental state, but also takes into consideration your sleep, digestion, energy levels, stress, and blood sugar, because they’re all connected.
A word on antidepressants: For some people, they can be life-saving. But if you are thinking of changing your antidepressant or trying a new herb or supplement, please do this alongside your health practitioner. Mood disorders like depression are complex and multifactorial, so if you or someone you love is navigating depression, it’s important to seek professional guidance.
References
Linde, K., et al. (2008). St John's wort for major depression. Cochrane Database of Systematic Reviews, Issue 4.
Lopresti, A. L., & Drummond, P. D. (2014). Saffron (Crocus sativus) for depression: A systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Human Psychopharmacology: Clinical and Experimental, 29(6), 517–527.
Miller, A. H., & Raison, C. L. (2016). The role of inflammation in depression: from evolutionary imperative to modern treatment target. Nature Reviews Immunology, 16(1), 22–34.
Rucklidge, J. J., et al. (2012). Micronutrients reduce stress and anxiety in adults following a natural disaster: A randomized controlled trial. Journal of Anxiety Disorders, 26(3), 257–265.
