Research suggests promise for some supplements in treating mild-to-moderate depression. These are some of the supplements that people most widely use:. This plant has been a common herbal mental health treatment for hundreds of years. However, people must use caution if they chose to try it as a potential treatment for depression. A systematic review found that St. However, this review of eligible studies did not find research on the long-term effects of St.
The authors also advised caution against accepting the results wholesale, as the herb has adverse effects that many of the studies did not consider. For these reasons, people should not use St. Neither should they try St.
This supplement comes from the gnarled root of the American or Asian ginseng plant. Siberian, Asian, and Eleuthero ginseng are different plants with different active ingredients. Practitioners of Chinese medicine have used ginseng for thousands of years to help people improve mental clarity and energy and reduce the effects of stress.
Some people associate these properties of ginseng with potential solutions for the low energy and motivation that can occur with depression. However, the National Center for Complementary and Integrative Health NCCIH advise that none of the many studies that people have conducted on ginseng have been of sufficient quality to form health recommendations. A study in reviewed data about chamomile, which comes from the Matricaria recutita plant, and its role in helping to manage depression and anxiety.
The results show that chamomile produced more significant relief from depressive symptoms than a placebo. However, further studies are necessary to confirm the health benefits of chamomile in treating depressive symptoms. Lavender oil is a popular essential oil. People typically use lavender oil for relaxation and reducing anxiety and mood disturbances. A review of various studies suggested that lavender might have significant potential in reducing anxiety and improving sleep. Lavender has mixed results in studies that assess its impact on anxiety.
However, its effectiveness as a treatment for ongoing depression has little high-quality evidence in support at the current time. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. In a given year, over 17 million adults in the United States have had at least one major depressive episode.
Many people with depression do not seek treatment, although the majority can be helped with treatment. If you're experiencing symptoms of depression such as difficulty concentrating, persistent feelings of sadness, decreased energy , consult your healthcare provider as soon as possible.
A number of preliminary studies suggest that certain remedies may offer health benefits. If you're considering the use of any supplement or remedy, talk to your healthcare provider first. Keep in mind that self-treating depression and avoiding or delaying standard care can have serious health consequences. Here are eight natural and herbal remedies to consider.
The herb St. John's wort Hypericum perforatum has long been used in folk medicine for sadness, worry, nervousness, and poor sleep. Numerous clinical trials suggest that St. John's wort may be effective mild to moderate depression. However, it may not be effective for major depression. John's wort may take 3 to 6 weeks to notice the full effect.
John's wort increases photosensitivity, so caution should be taken to protect skin and eyes from sunlight. John's wort can interfere with the effectiveness of prescription and over-the-counter drugs, such as antidepressants, drugs to treat HIV infections and AIDS, drugs to prevent organ rejection for transplant patients, and oral contraceptives.
John's wort is not recommended for pregnant or nursing women, children, or people with bipolar disorder, liver disease, or kidney disease. Omega-3 fatty acids are a type of fat needed for normal brain function. Our bodies cannot make omega-3 fatty acids so they must be obtained through diet. Studies have linked depression with low dietary intake of omega-3 fatty acids and have also found that countries with higher fish consumption, such as Japan, have a lower rate of depression.
Preliminary studies suggest that omega-3s DHA and EPA together with antidepressants may be more effective than antidepressants alone. Another study observed that SAMe may help symptoms of neurocognitive, substance use, and psychotic disorders, but the body of evidence there is limited, too.
Still, you may find it helps. Beyond supplements, sources of methionine include:. N-acetyl cysteine NAC is a precursor to L-cysteine, an amino acid found in your body. Research from and explored this supplement as adjunctive therapy to treatment-resistant depression and depression-induced anxiety with promising results. Studies have shown that it can also be used alongside antidepressant medications, though more research is needed in this area.
Gamma-aminobutyric acid GABA is a neurotransmitter produced by the body to promote relaxation, regulate sleep, and prevent depression. For those who live with depression, research shows there may be abnormalities with the GABA system in the brain. Currently, there is not much evidence on how well GABA reaches the brain in supplement form.
Studies suggest it only changes brain levels in small amounts. A study shows supplements may have some positive effects on sleep and stress. It may be more beneficial to do activities that promote GABA, like exercise and meditation. Melatonin is a hormone naturally produced by your body.
The research on whether a supplement of melatonin can help depression is mixed. A study found that it may actually cause short-term depression. On the other hand, both a and review found that it may help depression symptoms in some people.
You can support melatonin production with supplements or foods including:. Creatine is an organic compound obtained through animal products like:. New research also suggests that increasing creatine in the prefrontal cortex of your brain may improve mood, but more research is needed. Herbal remedies have been used around the world for centuries to help relieve symptoms of depression. Rhodiola rosea is a flowering plant native to Arctic European regions.
So far, a small body of research suggests that rhodiola may be effective for treating mild to moderate cases of depression, though more studies are needed. This ancient Indian spice, and its main active ingredient curcumin, seems to cover a wide array of ailments , depression included. While more research is still needed, several clinical trials have shown promising results for turmeric in the treatment of major depressive disorder.
To date, no adverse effects have been reported in any studies. Saffron is a rich crimson spice from Iran. An older meta-analysis of five studies found that saffron was effective for treating symptoms of major depressive disorder. More recent research shows that a dietary supplement of saffron may be more effective than a placebo in cases of mild to moderate depression.
One study even found that saffron has equivalent effects to therapeutic doses of antidepressant medications like imipramine Tofranil and fluoxetine Prozac. A recent systematic review of 42 studies found that chai hu is safe and effective, particularly for those with post-stroke depression or postpartum depression. Maca comes from a plant native to Peru. In , a small study found that maca reduced depression symptoms in postmenopausal women. Recent research on rats shows that maca can have an antidepressant effect while increasing learning and memory.
Research shows that exercise can be effective in reducing symptoms of depression, due to the release of feel-good neurochemicals, like endorphins.
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More Button Icon Circle with three vertical dots. It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close. Erin Heger. John's wort. There is some evidence to suggest that these natural remedies can help lift mood and relieve depressive symptoms, though they may not work for everyone.
It's important to talk with your doctor before using these herbs and supplements, and check in with them regularly when treating depressive symptoms.
This story is part of Insider's guide to Depression. Erin Heger is a freelance journalist located in the Kansas City area. She primarily covers stories related to healthcare policy, maternal mental health, parenting, and personal finance. Her work been featured in The Atlantic, Rewire.
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