If you are one of the millions of people living with depression, you are probably open to any reasonable advice about how to feel better.
With this disorder affecting your moods, energy levels, and possibly your work and personal relationships, alleviation of your symptoms would help enrich your life.
Depression impacts the operation of your brain, its chemical imbalances, hormones, and genes. It can be triggered by a major life event or just unfold without any apparent stimulus. While it can be treated with medication and therapy, you may be interested in adding natural remedies via your diet or supplements.
Some alternative treatments hold a lot of promise while others require more research. You may wish to check with your doctor, pharmacist, or psychiatrist to make sure you don’t undermine your current drug treatment. These are harmless additions to your routine, with the bonus of some of them adding flavor and protein to your meals.
This so-called “sunshine vitamin” is celebrated with anecdotal evidence as a way to alleviate symptoms of depression, particularly in the darker winter months of northern climates. So far, research has drawn a link between groups with vitamin D deficiencies – the elderly, adolescents, obese individuals, and those with chronic illnesses – and higher rates of depression.(1) More study is needed, but if the research matches the rumors, this would be a cost-effective way to lower the high societal cost of depression in terms of low productivity. The Mayo Clinic recommends taking 400 to 800 IUs via supplements each day.
Your body makes vitamin D when your skin is exposed to sunlight, which is harder to do during shorter winter days. You can also get vitamin D from ingesting cod liver oil, drinking milk, or eating sardines and eggs.
B vitamins – especially B-12 and B-6 – helps produce and regulate the chemicals in your brain that influence mood and other brain functions. Low levels of these vitamins are linked to depression. You can boost yours by eating more meat, fish, eggs, and dairy or by getting a B-12 shot.
Most multivitamins contain B vitamins, but you can take one with just that type if you wish. Most of these supplements are made from bacteria that synthesize the vitamin, which is then put into tablets or capsules. You should aim to ingest 2.4 micrograms per day.
These fatty acids are known as allies for your healthy heart, but your brain also relies on them to work well too. That translates into fewer symptoms of mild to moderate depression.
The human body can’t make Omega-3s on its own but cold-water fish, such as salmon, trout, and mackerel, certainly do. By adding this to your diet, you encourage better neurological development and growth. You can also find it in some nuts. The acids found in fish seem to work better at lessening symptoms of depression.
Even if taken via a supplement, it does not interfere with antidepressants, so take a dose of 1,000 milligrams each day. However, they can interact with other medications so ask your doctor or pharmacist if you have additional prescriptions.
This rare spice from the dried stigma of the Crocus has been used for centuries to ease problems related to digestion, menstruation, moods, and stress.
A 2013 study in the Journal of Integrative Medicine found that it boosts moods and reduces symptoms of major depressive disorder more effectively than placebos, although more research is needed. (2)
The spice is very expensive and hard to find since it is such a tiny part of the plant. You can buy it as a supplement, which is also costly. The right dose to make a difference is 30 milligrams per day.
St. John’s Wort has been used for generations to treat depression and mental health disorders. Its anti-inflammatory properties help your body cope with a variety of conditions. While it is a popular alternative antidepressant in Europe, this herb hasn’t been approved as a treatment for depression in the United States, due to inconclusive research on its actual effects.
Look for a supplement that delivers 900 to 1,800 milligrams of the herb each day. It may make other antidepressants, cough syrup, birth control, or blood thinners less effective.
Your body naturally makes S-adenosyl-L-methionine (SAMe), a compound that helps produce feel-good hormones serotonin, melatonin, and dopamine in your brain. These neurotransmitters carry signals through your brain and into your body. A synthetic version has been manufactured for decades and used to treat depression, osteoarthritis, heart disease, attention deficit-hyperactivity disorder (ADHD), and more.
SAMe is linked to depression since low levels of serotonin is one of the causes of the disorder. This supplement can boost those levels, even in concert with prescriptions that do the same thing. It is often used to treat symptoms of major depressive disorder. Most studies look at short-term effects only.
Doctors usually encourage you to begin with a low dose and increase it. You can take it via a supplement or an injection daily.
It can interfere with blood thinners and has several side effects, including dry mouth, diarrhea, dizziness, and sleeplessness.
5-hydroxytryptophan (5-HTP) arises from protein-building L-tryptophan and boosts your brain’s serotonin level, which may lighten your depression.
Tryptophan is found in turkey and chicken, milk, potatoes, seaweed, pumpkin, sunflower seeds, turnip, and collard greens. It helps calm symptoms of sleeplessness, ADHD, Parkinson’s disease, and premenstrual pain. Taking these supplements over the long term may deplete other neurotransmitters.
You can begin by taking 100 to 300 milligrams a day and dial back your dosage. Be careful if you are also taking antidepressants. Too much serotonin could lead to heart problems or anxiety.
Kava Kava induces a natural high for relaxation and reduced anxiety. Rather than treating a condition, it simply calms you down, which may help you on a bad day. It is available in pill form with a recommended dosage of 250 milligrams of kavalactones (its own unit) per day, or 280 to 300 milligrams per day for four weeks.
Prolonged use has been linked to kidney damage. It may also interact with your medication so ask ahead of time.
Maintaining optimal brain health and emotional well-being requires a comprehensive approach—one that supports neurotransmitter balance, cognitive function, and inflammatory regulation. Nutrients like omega-3 fatty acids, methylation-supportive B vitamins, and vitamin D3 + K2 play a crucial role in sustaining mental clarity, emotional resilience, and long-term neurological health.
The Brain and Mood Support Protocol brings together these key nutrients in a streamlined approach, helping to nourish your brain, regulate mood, and promote cognitive longevity. By integrating foundational brain-supporting nutrients into your routine, you can take a proactive step toward clearer thinking, better focus, and greater emotional balance—helping you feel and function at your best every day.
1. Vitamin D and Depression: Where is all the Sunshine? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/#__ffn_sectitle
2. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials, https://pubmed.ncbi.nlm.nih.gov/24299602/
3. https://www.healthline.com/health/depression/herbs-vitamins-supplements
