Natural Remedies for Depression
Evidence-based natural approaches that may support mood and complement professional treatment for depression. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. St. John's Wort
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How It Helps
St. John's Wort (Hypericum perforatum) increases levels of serotonin, dopamine, and norepinephrine in the brain — the same neurotransmitters targeted by prescription antidepressants. It is prescribed as a first-line treatment for mild-to-moderate depression in Germany.
🔬 What the Research Says
A landmark 2017 Cochrane Review analyzing 35 studies with 6,993 patients found St. John's Wort as effective as standard antidepressants (SSRIs) for mild-to-moderate depression, with significantly fewer side effects and lower dropout rates.
[1] St John's wort for major depression - Cochrane Database of Systematic Reviews (2008)
[2] Hypericum perforatum versus SSRIs: a meta-analysis - Journal of Affective Disorders (2016)
📋 How to Use
Take standardized extract (0.3% hypericin) capsules with meals. Allow 4-6 weeks for full effect. Do NOT combine with antidepressants or many other medications.
💊 Dosage
300mg standardized extract three times daily (900mg total), or 600mg of a high-potency extract once daily.
⚠️ Side Effects & Cautions
CRITICAL: Interacts dangerously with SSRIs, birth control pills, blood thinners, and many other medications. Can cause photosensitivity. Must consult doctor before use.
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2. Omega-3 Fish Oil
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How It Helps
Omega-3 fatty acids (especially EPA) support brain cell membrane fluidity and reduce neuroinflammation, which is increasingly linked to depression. EPA appears to be more effective than DHA for mood disorders.
🔬 What the Research Says
A 2019 meta-analysis in Translational Psychiatry analyzing 26 studies found omega-3 supplementation (particularly EPA-predominant formulas) had a significant antidepressant effect, especially as an adjunct to standard antidepressant therapy.
[1] Omega-3 fatty acids for depression: systematic review and meta-analysis - Translational Psychiatry (2019)
[2] EPA supplementation in depression - Journal of Clinical Psychiatry (2011)
📋 How to Use
Take fish oil capsules with meals to reduce fishy aftertaste. Choose a supplement with a high EPA-to-DHA ratio. Combine with a diet rich in fatty fish (salmon, sardines, mackerel).
💊 Dosage
1-2 grams of EPA per day. Look for supplements providing at least 60% EPA. Effects typically noticed within 4-8 weeks.
⚠️ Side Effects & Cautions
Fish oil burps, GI upset at high doses. May increase bleeding risk in those on blood thinners. High-quality supplements minimize contaminant concerns.
🛒 Recommended Products
Nordic Naturals Ultimate Omega
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3. Deep Breathing
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How It Helps
Regular exercise and mindfulness-based breathing practices reduce cortisol, increase BDNF (brain-derived neurotrophic factor), and boost serotonin production. Diaphragmatic breathing activates the vagus nerve, shifting the body from stress to rest-and-repair mode.
🔬 What the Research Says
A landmark 2023 meta-analysis in the British Journal of Sports Medicine analyzing 218 studies found exercise was 1.5 times more effective than medications or CBT for depression. Mindfulness-based interventions also significantly reduce depressive symptoms per a 2019 Lancet Psychiatry review.
[1] Exercise as treatment for depression: a meta-analysis - British Journal of Sports Medicine (2023)
[2] Mindfulness-based interventions for psychiatric disorders - Lancet Psychiatry (2019)
📋 How to Use
Practice 4-7-8 breathing (inhale for 4 counts, hold for 7, exhale for 8) for 5-10 minutes daily. Combine with regular exercise — even 30 minutes of brisk walking — for the strongest antidepressant effect.
💊 Dosage
10-20 minutes of breathing exercises daily. Combine with 150 minutes per week of moderate exercise for maximum benefit.
⚠️ Side Effects & Cautions
None for breathing exercises. Start exercise gradually if sedentary. Consult a doctor before beginning intense exercise programs.
4. Chamomile
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How It Helps
Chamomile contains apigenin, which modulates GABA and serotonin receptors in the brain. Long-term chamomile use has been shown to significantly reduce depressive symptoms in people with comorbid anxiety and depression.
🔬 What the Research Says
A 2016 study in Phytomedicine found long-term chamomile use significantly reduced moderate-to-severe generalized anxiety disorder symptoms, with a secondary analysis showing significant reductions in depressive symptoms as well (mean HAM-D scores decreased by 50%).
[1] Long-term chamomile therapy for generalized anxiety disorder - Phytomedicine (2016)
📋 How to Use
Drink 2-3 cups of chamomile tea daily, or take a standardized chamomile extract supplement. For therapeutic doses, supplements are more consistent than tea.
💊 Dosage
500-1500mg chamomile extract daily, or 3-4 cups of chamomile tea. Allow 4-8 weeks for mood benefits to become apparent.
⚠️ Side Effects & Cautions
Generally very safe. Rare allergic reactions in people allergic to ragweed, daisies, or chrysanthemums. Avoid with blood-thinning medications.
🛒 Recommended Products
Traditional Medicinals Chamomile Tea
★★★★★ 4.7 · $5-8
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Browse All ConditionsLast reviewed: February 2026