Depression differs from normal mood fluctuations and short-lived emotional responses and is considered a medical condition when it becomes long-lasting and interferes with daily life.
If you're struggling and looking for natural options, here are some well researched herbs and supplements for depression that may help support you.
Please note that if people are having thoughts of self harm or harming others this is an and it requires immediate medical attention - please do not delay any treatment by trying to support it with herbal medicine.
Depression and stress
Chronic stress can play a significant role in depression by disrupting the nervous system and altering how you respond to stress. Over time, this can affect how much stress hormone you produce, leading to feelings of anxiety, exhaustion, and eventually burnout and depression.
If left untreated, chronic stress may also contribute to conditions like fibromyalgia, IBS, migraines, metabolic disorders, and cognitive decline.
To address these issues, it’s important to first assess your baseline mood, often through questionnaires used by practitioners and doctors. This helps determine whether anxiety, depression, or stress is the main factor and guides treatment options accordingly.
It also gives you something to refer back to, to see if any of the new interventions are making a difference. Tracking and monitoring symptoms is also important.
1. Saint John's wort
St. John’s Wort has been extensively studied for its antidepressant properties. It works by inhibiting the re-uptake of serotonin, dopamine, and norepinephrine—neurotransmitters that play a significant role in mood regulation.
A 2017 meta-analysis found that St. John’s Wort was as effective as standard antidepressants for mild to moderate depression, with fewer side effects. This makes it a natural option if you're seeking herbal alternatives to conventional treatments. This is one of the reasons we love this herb and use it in our Mood Boost.
Known for its antidepressant effects, this herb helps to boost serotonin levels, improving mood and reducing anxiety. However, you can not take high dose St. John’s wort if you are on antidepressants or long term medication.
St. John's wort can interact with medications eliminating it from your system quicker than its meant to. You can still have it as a tea just not in a high dose as a capsule or tincture.
If you're on medication but are seeking extra support, don't worry. We list some supplements for depression that are safe to take alongside medication later in this blog.
2. Chamomile
Chamomile is widely known for its calming effects, particularly in treating anxiety and insomnia. Recent research has also explored its potential to alleviate depressive symptoms.
🌿Related: 8 Incredible Herbs To Help With Sleep
A 2016 study, published in the Journal of Phytomedicine, concluded that chamomile extract significantly reduced symptoms of generalised anxiety disorder (GAD) and exhibited antidepressant effects due to its ability to enhance GABA activity in the brain. This makes chamomile a gentle yet effective remedy for low mood and stress-related depression.
3. Californian poppy
Although research on Californian poppy is still emerging, this herb is traditionally used for its mild sedative and anxiolytic effects. It's often combined with other herbs like St. John’s Wort, chamomile or passionflower to alleviate mild depression, anxiety, and insomnia.
While its specific antidepressant properties require further study, Californian Poppy has shown promise in reducing anxiety, which often coexists with depression.
🌿Related: 5 Safe And Effective Herbs To Help Anxiety
4. Saffron
This spice has gained attention for its mood-enhancing properties. A meta-analysis of several clinical trials has shown that saffron supplementation can significantly improve symptoms of depression comparable to SSRIs but with fewer side effects.
5. Lemon balm
Lemon balm is known for its calming properties and is often used to ease stress, anxiety, and insomnia. It may also help with mild depressive symptoms by promoting relaxation. The effects of lemon balm can be felt quickly which is essential when we feel low or anxious. The great thing about lemon balm is that it works quite quickly, this is one of the reasons we use it in our Mood Boost.
6. Omega-3 Fatty Acids
Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential for brain health and can be a helpful supplement for depression. Numerous studies show that omega-3 supplementation can reduce symptoms of depression, particularly when traditional antidepressants are not fully effective. We do not consume enough omega-3 fatty acids in our diet so supplementation maybe necessary.
7. L-theanine
Found naturally in green tea, L-theanine can help to promote relaxation without causing drowsiness. Research has demonstrated that it can quickly help to reduce symptoms of anxiety and may improve focus and mood, making it a useful supplement for those dealing with anxiety-driven depression.
8. Micronutrients
Nutrient deficiencies, particularly in vitamins and minerals, can contribute to depression. A study conducted in New Zealand found that micronutrient supplementation improved mood in individuals suffering from stress and depression. Ensuring adequate intake of magnesium, zinc, and selenium can support mental well-being.
🌿Related: The Best Sources Of Micronutrients - What You Need To Be Eating
9. Vitamin B Complex and B6
B vitamins, especially B6, play a vital role in brain function and neurotransmitter production. Low levels of B6 have been linked to depression, and supplementation may help restore mood balance by supporting serotonin synthesis. Vitamin B6 is also recommended to help with PMS symptoms.
🌿Related: 4 Herbs For PMS And Menopause That Every Woman Needs To Know About
10. Probiotics
There is increased research around the use of probiotics to help support mood. The evidence from these studies has highlighted the gut-brain communication and link that exists. This is why sometimes people refer to our gut as our ‘second brain’.
The microbiome has a large impact on all aspects of our health, metabolism, energy levels and also our mood. The trials do not recommend replacing antidepressants with probiotics but they may be a part of supporting mood and your microbiome health before investigating other options.
A large part of why probiotics are thought to help with mood is their ability to modulate inflammation and support serotonin availability. In New Zealand there are a few options that you can buy over the counter that are specifically probiotics for mood.
What if I'm already on medication? What supplements can I take?
If you are taking antidepressants, it's essential to be cautious about which natural health products you add to your regimen, as some herbs and supplements for depression can interact with medications.
However, the following options are generally considered safe to support mood alongside antidepressants:
- Omega-3 fatty acids.
- L-theanine
-
Magnesium (which is useful for stress reduction and mood support, and it complements many treatments by promoting relaxation and better sleep.
- B vitamins, especially B6, B12, and folate, support neurotransmitter production and can help reduce fatigue and low mood.
- Our Rest and Calm contains chamomile and Californian poppy which can help support your mood and feelings of anxiety.
