6 natural remedies for depression and how they work

Key takeaways

• Regular physical activity may help relieve depression symptoms for some people with mild to moderate depression.
• Fatty acids from fish, vitamin D, and saffron show promising results in some research, though more studies are needed.
• Stress-reduction practices may reduce depressive symptoms within several weeks of consistent practice.
• Professional support is essential for clinical depression or symptoms that don’t improve with lifestyle changes.
• If you’re struggling with depression, Nurx can help connect you with a licensed provider to evaluate your symptoms and discuss treatment options.

Many people would like to try out natural remedies alongside (or sometimes instead of) antidepressant medications. These could be anything from lifestyle changes, like exercise and better sleep, to dietary supplements and mindfulness practices.

And, while these approaches won’t work for everyone and prescription-based treatment may be required if depressive symptoms persist, they can be valuable tools in your mental health toolkit when used appropriately.

How to increase serotonin naturally

Certain non-prescription approaches can help ease symptoms of depression. 

These include lifestyle interventions like physical activity, sunlight exposure, and sleep improvements, along with dietary supplements and herbal remedies. Some people prefer alternative therapies to avoid potential side effects associated with prescription medications, such as weight changes or sleep disturbances.

Others use them as complementary approaches alongside medication and therapy.

1. Exercise as an alternative treatment for depression

Physical activity is one of the most well-researched approaches for people with depression. When you exercise, your body releases endorphins and other neurochemicals that may improve your mood.

Regular movement also helps regulate sleep, reduce inflammation linked to depression, and provide helpful structure.

About 30 minutes of movement most days can make a meaningful difference. Walking, swimming, cycling, or yoga all count. The key is finding activities you enjoy enough to do consistently. 

That said, exercise alone may not be sufficient for moderate depression or major depressive disorder. If you’ve been physically active but still feel persistently sad or hopeless, it’s probably time to explore additional options.

2. Consider diet and supplements that can support mental health

What you eat can influence how you feel. Certain nutrients provide building blocks for neurotransmitters, while others may help reduce inflammation that research suggests could be associated with depression.

Fatty acids from fish and supplements: Omega-3 fatty acids, particularly EPA and DHA, found in fatty fish, have been studied for their potential role in depression treatment. These nutrients help reduce inflammation and support healthy brain function. 

Vitamin D and dietary supplements: Low vitamin D levels have been linked to depression in some studies. Supplementing when levels are low can help.

S-adenosylmethionine (SAM-e): SAM-e is a naturally occurring compound in the body that plays a role in mood regulation and neurotransmitter function. Because SAM-e can interact with antidepressants and may not be appropriate for everyone, it’s important to discuss it with a healthcare provider before starting.

Magnesium: Low magnesium levels have been associated with increased stress and mood changes, and supplementation may be helpful for some individuals. While generally well tolerated and helpful for depression, dosage and form matter.

Other food options to consider:

• Leafy greens, berries, nuts, and whole grains provide steady energy and essential nutrients
• Fermented foods like yogurt and kimchi support gut health, which connects to mood through the gut-brain axis
• Dark chocolate contains compounds that boost endorphins and serotonin.

3. Adopt meditation and stress-reduction approaches

Mindfulness-based practices offer tools for managing negative thought patterns that often accompany depression and anxiety. Research suggests meditation can help reduce anxiety and depression symptoms within eight weeks of consistent practice.

Mindfulness in therapy

Cognitive therapy that incorporates mindfulness techniques specifically targets depressive symptoms and may help prevent relapse by improving awareness of thoughts and emotional patterns.

Movement-based mindfulness

Movement practices like yoga, tai chi, and qigong combine physical activity with focused awareness, offering integrative health benefits for both body and mind.

Other practices:

• Breath-focused relaxation techniques: It helps reduce stress and lower cortisol levels, supporting emotional regulation.
• Progressive muscle relaxation: This involves tensing and releasing muscle groups and can help in reducing anxiety and improving mood. 

4. Try herbal remedies for depression

Some people explore the following herbal options as part of a broader mental health approach, especially for mild symptoms. 

Just so you know, the Food and Drug Administration has not approved these herbs for depressive symptoms.

However, their mechanisms, growing research, and anecdotal evidence make them natural products worth exploring in guidance with primary care.

St. John’s wort

St. John’s wort is the most well-known herbal remedy to help manage depression by helping support serotonin levels.

While some studies suggest it may work as well as certain medications for mild depression, it comes with significant cautions and can cause serious side effects and drug interactions.

This supplement affects how your body processes many medications, including birth control pills and other antidepressants. Taking it with certain medications can increase the risk of serotonin syndrome, a potentially dangerous condition.

You should talk to a Nurx provider before starting any supplement, as these remedies can interact with medications and other health conditions.

Saffron

Saffron, as a therapeutic agent in depression treatment, has shown interesting results. A meta-analysis of randomised controlled trials found it may ease depression symptoms in some people with mild to moderate cases.

Rhodiola rosea

Rhodiola is an adaptogenic herb that can help reduce stress-related fatigue and depressive symptoms, particularly in mild cases.

5. Get quality sleep

Poor sleep and depression often create a cycle that’s hard to break. Helpful strategies include:

• Establishing consistent sleep schedules
• Keeping your bedroom cool and dark

Aim for seven to nine hours nightly. If sleep problems persist alongside other symptoms, this is worth discussing with a provider.

6. Other alternatives worth exploring

Here are some effective natural treatments worth exploring to help ease symptoms:

• Light therapy: Using 10,000-lux boxes is well-established for seasonal affective disorder and may benefit other types as well. Morning light exposure can help regulate circadian rhythms and may seem to work as well as other treatments for SAD. Spending time outdoors provides similar benefits while boosting vitamin D.
• Acupuncture: Rooted in traditional Chinese medicine, acupuncture has shown some promise in systematic review evidence, though more research is needed.
• Social connection: Isolation tends to worsen depressive symptoms, while meaningful relationships provide emotional support. Reaching out to friends, joining groups, or volunteering can help combat loneliness.
• Pet companionship: It can help reduce depressive symptoms by providing unconditional acceptance and routine through a cute little friend.

When to seek professional mental health treatment

Natural approaches may help manage symptoms, but some situations require professional support.

If your symptoms persist beyond two weeks despite lifestyle changes or interfere with work, relationships, or daily functioning, connect with a Nurx provider.

Signs you should reach out include:

• persistent sadness
• significant appetite
• sleep changes
• difficulty concentrating
• loss of interest in activities
• thoughts of self-harm.

If you’re in crisis, reach out immediately by calling or texting 988.

Getting depression treatment online with Nurx

If you’re wondering whether medication might help, Nurx makes it easy to connect with a licensed provider from home through primary care-style attention.

Complete a comprehensive online consultation covering your symptoms and medical history.

Providers can prescribe treatment if clinically appropriate after diagnosis, with unlimited messaging support and regular check-ins.

Taking action is the most important step toward feeling better.

Start your consultation with Nurx today!

Frequently asked questions (FAQs):

What is the best natural antidepressant?

The most effective natural approaches include regular aerobic exercise, which helps boost mood-enhancing endorphins, and supplements like St. John’s Wort and Omega-3 fatty acids that research shows can help with mild to moderate depression. Lifestyle changes such as adequate sunlight exposure, quality sleep, and mindfulness practices like meditation and yoga are also beneficial. If depression symptoms persist, contact your provider, who can evaluate your symptoms and create a personalized mental health treatment plan that works for you.

What foods increase serotonin?

A Mediterranean diet rich in omega-3 fatty acids from fish, leafy greens, and whole foods can support mental health while avoiding processed and sugary foods that can worsen mood. Key supplements include Omega-3s (EPA/DHA), SAM-e, saffron extract, Vitamin D, B-vitamins (especially folate and B12), and magnesium, all linked to mood regulation. 

What lifestyle changes can help relieve depression?

Regular exercise appears to be among the most helpful approaches. The most helpful approach often combines several strategies, if symptoms persist, Nurx providers can help evaluate whether prescription options for treating depression might be appropriate.

Can you treat depression holistically?

Many people manage symptoms using lifestyle changes, dietary supplements, and therapy together. This approach might include exercise, a diet rich in healthy fats, meditation practices, and strong social support. However, for moderate to severe cases, medication and therapy may be necessary. Nurx can help explore evidence-based treatment of depression options.

How can I reduce the symptoms of depression naturally?

Exercise is one of the most effective natural ways to combat depression, as it enhances endorphins and can have strong antidepressant effects, particularly aerobic activities like walking, swimming, or cycling. Mindfulness meditation and movement practices like yoga, tai chi, and qigong can help improve symptoms in just a few weeks. These approaches work best when combined with proper sleep hygiene and stress management techniques.

The information provided is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon this content for medical advice. If you have any questions or concerns, please talk to a medical professional. Nurx does not provide talk therapy or crisis management. If you’re experiencing a mental health crisis, please call 911 or go to your nearest emergency department.

Services not offered in every state. Medications prescribed only if clinically appropriate, based on completion of the required consultation. Individual results may vary.

Not all options discussed in the blog are available through Nurx. Please see Nurx.com for details. All product names, manufacturer or distributor names, logos, trademarks, and registered marks (“Product Marks”) are the property of their owners and are for identification purposes only. Product Marks do not imply any affiliation, endorsement, connection, or sponsorship by their owner(s) with Nurx.