According to the World Health Organization, more than 264 million people, of all ages, suffer from depression worldwide.[1]
Depression is one of the most common mental illnesses in the world, and experts have observed an increasing trend in cases, most notably among younger people.
Thankfully, depression can be treated with the help of therapy and medication, a product of decades of research and clinical trials. Unfortunately, it is also known that not everyone has access to mental healthcare systems, and mental illness remains stigmatized in many cultures.
If you are suffering from depression, it is best to seek professional help immediately to receive care that is most suitable for your needs. In addition, researchers also found that some herbs and organic compounds can help alleviate symptoms of depression, which you can take with little to no repercussions.
Here are 8 herbs and supplements you can try that are scientifically proven to help manage symptoms of depression.
- St. John’s Wort
When it comes to herbal treatments for depression, St. John’s Wort is the most popular, and has been so for centuries.
St. John’s wort is a flowering shrub native to Europe, which is believed to blossom on the birthdate of its namesake. The usage of St. John’s wort goes as far back as Ancient Greece, where it was used to treat a wide variety of illnesses including nervous disorders.[2]
St. John’s wort can help you manage depression with its ability to increase serotonin levels in the body, which is what people call a “feel-good” hormone that people with depression are known to have unusually low amounts of. In fact, some antidepressants are made to increase serotonin levels in the brain.
In recent studies, St. John’s Wort had been closely observed as a treatment for depression, with some finding that it can be just as effective as prescription antidepressants.[3]
Precautions: St. John’s wort may only be effective for treating mild to moderate depression. It is not advised to take St. John’s wort if you’re already taking medications, such as antidepressants, barbiturates, and Xanax, as it can interact and cause serious side effects.[4]
- Ginseng
Ginseng is an herb that has been used for centuries in traditional Chinese, Korean, and Japanese medicine. This is because ginseng is rich in beneficial compounds, with benefits that range from strengthening immunity, treatment for erectile dysfunction, and boosting mental performance.[5]
Recent studies have also found that ginseng is capable of helping our bodies recover from the physiological changes caused by stress, suggesting that it is capable of preventing anxiety and stress associated with chronic stress and inflammation.[6]
Ginseng is also known to stimulate physical and mental energy, an attribute that can counter the low energy levels often experienced by those affected by depression.
Precautions: It is advised to not take ginseng with a class of antidepressants called monoamine oxidase inhibitors (MAOIs), as taking both at the same time can cause manic episodes and tremors. Ginseng’s most common side effect is insomnia, and occasionally, menstrual problems, breast pain, increased heart rate, unstable blood pressure, headache, loss of appetite, and digestive problems. It is also unsafe for pregnant women, children, infants, and nursing mothers. However, short term oral use is considered generally safe for most people.[7]
- Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids are among the healthiest fats available in the planet. It is typically found in oily fish, such as salmon, tuna, sardines, and trout, although it can also be obtained from a few plant sources such as avocadoes, nuts, and seeds. While its claim to fame is its benefits to our heart health, omega-3 is also known to aid mental health, including the treatment of mild to moderate depression.
Omega 3 fatty acids are believed to alleviate mood disorders through its ability to easily travel through the brain cell membrane – after all, the brain itself is made of 60%, and is considered the fattiest organ in the body. This allows omega 3 to interact easily with mood-related molecules, and its anti-inflammatory properties can also help alleviate depression.[8]
Although further research is needed, several studies have found that omega-3 supplementation may be a viable option for the prevention and treatment of depression.[9] It is also noted that omega-3 is of special interest as it has very little side effects, unlike other forms of antidepressants.
- Chamomile
Chamomile is a flowering plant that has been used as early as Ancient Greece as an herbal remedy, largely due to its calming effects. While it is popularly consumed as a bedtime tea, recent studies have also shown chamomile’s potential as a treatment for anxiety and depression.
In a clinical trial published in 2012, 57 subjects received either chamomile extract or a placebo as therapy for depression or anxiety (without current or past depression). After the study period, it was observed that those who took the chamomile supplements had a significant reduction in Hamilton Depression Rating (HAM-D) scores as opposed to those who received the placebo.[10]
- Lavender
Lavender is a fragrant flower that is typically used as an aromatherapy to induce a feelings of tranquility and relaxation. Research has shown that lavender aromatherapy may help relieve anxiety, reduce stress, and improve mood levels.
In a study from 2003, lavender tincture was found to be effective in treating depression when used with imipramine, a widely used antidepressant. Compared to those who took only imipramine, a combination with lavender had better results compared to using either only imipramine and lavender tincture.[11]
- Saffron
Saffron is a rare and expensive herb that is mostly used in Indian, Middle Eastern, and Spanish cuisine that adds an elegant floral taste to dishes. But what most people don’t know is that the world’s most expensive spice also has its own medicinal benefits, just like the majority of other herbs. It is known to have calmative, antidepressant, and anti-inflammatory properties that was used in traditional medicine.
Some studies have found that the active ingredients in saffron, such as safranal and crocin, may exert anti-depressant effects by stabilizing levels of dopamine, norepinephrine, and serotonin, which are hormones that are most crucial to mood regulation.[12]
In another clinical study from Iran, 40 patients with major depression were instructed to take crocin alongside their current medication. After 9 months, the patients that took a combination of crocin and drugs had improved scores for depression relief, anxiety, and overall health status compared to those who took a placebo.[12]
- Folate
Folate is a B vitamin that is best known for being an essential nutrient for pregnancy and infancy, as it supports growth and development. Pregnant women typically need to take a certain amount of folate to lower the risk of miscarriage and birth defects.[13]
Aside from its crucial role in pregnancy, some studies have also found that folic acid may be important for preventing depression as well.
This is because folic acid is required to make DNA and RNA, the building blocks of our genes and is an important component for all of our cells – including the ones located in our nervous system. Low levels of folate have been liked to depression, as it is believed that it affects the production of essential compounds and neurotransmitters that are part of regulating our moods.[14]
In a clinical trial published in 2000, the effect of folic acid supplementation alongside fluoxetine, an antidepressant, was investigated. After 10 weeks of taking 500mg of folate alongside 20mg of fluoxetine daily, it was observed that folic acid greatly improved the antidepressant action of fluoxetine, and possibly other antidepressants.[15]
- Zinc
Zinc is an essential nutrient that can be mostly obtained from meat, poultry, and oysters. It is best known for its role in growth, development, and strengthening our immune function. Next to iron, zinc is the second most abundant trace mineral in our bodies, and it is needed by over 300 enzymes that are crucial in metabolism, digestion, nerve functions, and other essential processes.[16]
Its importance in nearly every bodily process is also the reason why low levels of zinc is linked to depression – in fact, the lower the zinc levels, the more depressed a person can be. This is because zinc plays an important part in modulating the brain and body’s response to stress.
In a study from 2014, zinc supplementation among patients with major depression was found to have significantly reduce the Hamilton Depression Rating Scale (HDRS) compared to the placebo, when used in conjunction with antidepressant drugs.[17]
Additional Tips for Managing Depression
While these herbs and substances may provide you with an alternative way of relieving depression, treatment does not stop there. Making a few changes in your lifestyle will help you greatly in managing your depression.[18]
- Practice Healthy Eating. One may be led to think that healthy eating only has aesthetic purposes, but it actually plays an important role in our mental health, as these nutrients are what provides our neurotransmitters and hormones the energy they need to function normally. In fact, the high consumption of junk food is known to have a negative effect on mental health, mainly because these types of food provide little nourishment for the large amount of calories it provides.[19] If you’re guilty of relying on fast food, it’s time for you to add a rainbow of nutrients into your daily diet, with the help of fresh vegetables, fruits, whole grains, and sufficient protein sources.
- Regular Exercise. Exercise boosts your body’s production of natural antidepressants. exercise makes your body release endorphins, chemicals that trigger a positive feeling in the body. Even just 30 minutes of exercise a day is enough to prevent or alleviate depression.
- Meditate. if exercise keeps your body in shape, then meditation is its counterpart for mental health. Through practicing mindfulness by keeping your brain relaxed and alert at the same time, mediation will help you deal with the negative thoughts and feelings that may overwhelm someone with depression. The positive effects of meditation on depression is scientifically proven, too: according to a study from 2016, mindfulness-based cognitive therapy (meditation) does in fact lower the chances of depression relapse.[20]
- Stress Management. Stress is an inevitable part of our lives, and it can come from various areas of our life: personal relationships, family, or work. But instead of completely avoiding stressful situations, which may actually make things worse in some cases, learn how to cope with your everyday stressors through the things you enjoy. This can be done through practicing your favorite hobby, listening to music, binge-watching your favorite tv shows, or reading a good book – it’s completely up to you!
Conclusion
Depression is a serious mental illness that affects millions of people worldwide.
While medications and therapy may exist for those who can, scientists have also discovered alternative medications to depression. Oftentimes, these alternative solutions have little to no side effects compared to most commercially available antidepressants. Before trying any of the alternative medications above, it is best to consult a doctor first and check if it interacts with any prescription drugs that you’re currently taking.
References
[1] World Health Organization. (2020, January 30) Depression. Retrieved on November 6, 2020 from https://www.who.int/news-room/fact-sheets/detail/depression
[2] Mount Sinai Today Blog. (n.d.) St. John’s wort. Retrieved on November 6, 2020 from https://www.mountsinai.org/health-library/herb/st-johns-wort
[3] Apaydin, E. A., Maher, A. R., Shanman, R., Booth, M. S., Miles, J. N., Sorbero, M. E., & Hempel, S. (2016). A systematic review of St. John’s wort for major depressive disorder. Systematic reviews, 5(1), 148. https://doi.org/10.1186/s13643-016-0325-2
[4] Mayo Clinic. (2017, October 13) St. John’s wort. Retrieved on November 6, 2020 from https://www.mayoclinic.org/drugs-supplements-st-johns-wort/art-20362212
[5] Nordqvist, J. (2017, September 20) What are the health benefits of ginseng? Retrieved on November 6, 2020 from https://www.medicalnewstoday.com/articles/262982
[6] Lee, S., & Rhee, D. K. (2017). Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. Journal of ginseng research, 41(4), 589–594. https://doi.org/10.1016/j.jgr.2017.01.010
[7] National Center for Complementary and Integrative Health. (2020, August) Asian Ginseng. Retrieved on November 6, 2020 from https://www.nccih.nih.gov/health/asian-ginseng
[8] Mischoulon, D. (2018, August 3) Omega-3 fatty acids for mood disorders. Retrieved on November 6, 2020 from https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
[9] Wani, A. L., Bhat, S. A., & Ara, A. (2015). Omega-3 fatty acids and the treatment of depression: a review of scientific evidence. Integrative medicine research, 4(3), 132–141. https://doi.org/10.1016/j.imr.2015.07.003
[10] Amsterdam, J. D., Shults, J., Soeller, I., Mao, J. J., Rockwell, K., & Newberg, A. B. (2012). Chamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: an exploratory study. Alternative therapies in health and medicine, 18(5), 44–49.
[11] Akhondzadeh, S., Kashani, L., Fotouhi, A., Jarvandi, S., Mobaseri, M., Moin, M., … & Taghizadeh, M. (2003). Comparison of Lavandula angustifolia Mill. tincture and imipramine in the treatment of mild to moderate depression: a double-blind, randomized trial. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 27(1), 123-127. https://doi.org/10.1016/S0278-5846(02)00342-1
[12] Bongiorno, P. (2016, January 10) Saffron for Emotional Health. Retrieved on November 7, 2020 from https://www.psychologytoday.com/us/blog/inner-source/201601/saffron-emotional-health
[13] Harvard Health Publishing. (2007) Folate for depression. Retrieved on November 7, 2020 from https://www.health.harvard.edu/newsletter_article/Folate_for_depression
[14] Woods, M. (n.d.) Can Folic Acid Help Ease Depression? Retrieved on November 7, 2020 from https://www.winchesterhospital.org/health-library/article?id=40045
[15] Coppen, A., & Bailey, J. (2000). Enhancement of the antidepressant action of fluoxetine by folic acid: a randomised, placebo controlled trial. Journal of affective disorders, 60(2), 121-130. https://doi.org/10.1016/S0165-0327(00)00153-1
[16] Kubala, J. (2018, November 14) Zinc: Everything You Need to Know. Retrieved on November 7, 2020 from https://www.healthline.com/nutrition/zinc
[17] Ranjbar, E., Shams, J., Sabetkasaei, M., M-Shirazi, M., Rashidkhani, B., Mostafavi, A., Bornak, E., & Nasrollahzadeh, J. (2014). Effects of zinc supplementation on efficacy of antidepressant therapy, inflammatory cytokines, and brain-derived neurotrophic factor in patients with major depression. Nutritional neuroscience, 17(2), 65–71. https://doi.org/10.1179/1476830513Y.0000000066
[18] Krans, B. (2016, December 18) Lifestyle Changes for Depression. Retrieved on November 7, 2020 from https://www.healthline.com/health/depression/lifestyle-changes-overview
[19] NHS. (2012, April 2) Fast food ‘linked to depression’. Retrieved on November 7, 2020 from https://www.nhs.uk/news/mental-health/fast-food-linked-to-depression
[20] MacKenzie, M. B., & Kocovski, N. L. (2016). Mindfulness-based cognitive therapy for depression: trends and developments. Psychology research and behavior management, 9, 125–132. https://doi.org/10.2147/PRBM.S63949
