All The Natural Ways To Support Good Mental Health

While herbal remedies can't replace prescription antidepressants, there are things you can add to your diet and lifestyle to support better mental health.

What Are The Best Natural Antidepressants Available?

by Debrief Staff |
Updated on

There is nothing wrong with taking medically prescribed antidepressants. They can be literal lifesavers. And while initial side-effects can be difficult, they are usually temporary, and if they're not then your GP will probably offer you an alternative prescription.

However, if you're not comfortable taking meds, or you're coming off them, there are some non-prescription remedies which you can include in your life to help support positive mental health.

11 Best Natural Antidepressants

We've found a selection of foods and supplements that you can bring into your diet to support your prescription medication in working better, or to ease the transition in coming off medication.

Important to note

When trying any method of treatment for depression, or coming off a previous prescription, you should see your GP. You should be eligible for therapy, usually CBT or based counselling, which can either work in conjunction with antidepressants or help to support you without medication. There is no natural remedy which can 'cure' mental illness.

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Discover: Natural Anti Depressants

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Omega 3

Omega-3 fatty acids are essential minerals which reduce inflammation and are vital to brain functions such as mood and memory. Your body doesn't produce them naturally so you can only get them in you via food (like fish, nuts and seeds) or dietary supplements.

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Vitamin D

In addition to bone health, Vitamin D can play a vital role in the areas of the brain that are linked to the development of depression and other mental health problems.

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S Adenosylemthionine

SAMeis a molecule that the body naturally forms and is available as a dietary supplement. In addition to depression and anxiety, it can be used for many other conditions including heart disease, fibromyalgia, tendonitis and many more. It is also recommended for PMS. It works by making sure that chemicals in the body that play a role in pain, depression, liver disease, and other conditions, actually do their job.

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5-Hydroxytryptophan (5-HTP)

Like SAMe,5-HTP is also a chemical (an essential amino acid) that the body makes naturally. It works by helping to raise the serotonin (the happy hormone) levels in the brain. 5-HTP has been known to have a positive effect on sleep, mood, anxiety, appetite, and pain.

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Roseroot Herb

A study conducted on whether the Rhodiola Rosea (Roseroot) herb was effective for depression showed that it was almost as effective as the popular antidepressant, Sertraline (Zoloft), but with fewer side effects. The herb boasts strengthening the nervous system, fighting depression, enhancing the immune system and memory, elevating stamina, aiding in weight-loss and increasing sexual function.

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Iron

A lot of adults, especially women, suffer from iron deficiency, and guess what? Iron deficiency symptoms are pretty similar to depression symptoms, i.e. fatigue, irritability, and foggy brain. The recommended daily iron allowance in adults is roughly 8 to 18 mg daily (check with your doctor though because everyone's number is different).

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Folate

If you don't have enough folate, antidepressants may not work. Some docs prescribe folate along with antidepressants to treat depression and improve the effectiveness the medication. Most adults need at least 0.4mg daily, which you can though food including dark leafy greens, beans and citrus fruit, or as a supplement.

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B12

Vitamin B-12 and other B vitamins can play a role in producing mood-affecting brain chemicals and low levels of these may be linked to depression. If you have a poor diet and the body can not absorb enough B vits, your mood can be severely affected. Getting a blood test will determine how much of the B goodness you have in your system, and whether you need to stock up. B vitamins are found in animal products like milk, fish, meat and eggs, so if you are a vegan, you should definitely be getting your B's from dietary supplements and vitamins.

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Zinc

Zinc is crucial to our system as it activates our digestive enzymes breaking down food, and helps prevent food allergies, which can avert depression. It also helps our DNA to produce and repair proteins, control inflammation and boost our immune system.

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Tryptophan

Tryptophan is an essential amino acid which you get through food such as bananas, tamarind, oats, sesame seeds, kiwi and watermelon. Once in the body, it converts to niacin, serotonin and melatonin. Most antidepressants work by increasing the amount of serotonin in the brain and Tryptophan helps to increase serotonin levelswithout the extreme side effects of meds.

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St John Wort

St John's Wort has been around for yonks and is one of the most popular natural methods used for dealing with stress, anxiety and depression. It's a plant with yellow flowers. There has been some scientific evidence that St. John's wort may be helpful in treating mild depression. It's been claimed that it works just like regular antidepressants in that it inhibits the reuptake of the neurotransmitters serotonin, norepinephrine, and dopamine.

READ MORE: We Need To Find A Better Way To Talk About Anxiety

READ MORE: 5 Practical Things You Can Do To Deal With Your Anxiety

READ MORE: How To Cope When You're Dealing With Depression At Work

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This article originally appeared on The Debrief.

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