Why you can trust Nutri Advanced  Every article on our site is researched thoroughly by our team of highly qualified nutritionists. Find out more about our editorial process.

  • Lifestyle changes: Exercise, sleep, and diet can impact mental health significantly.
  • Key supplements: Omega-3s, magnesium, B vitamins, and 5-HTP aid mood.
  • Mindfulness & limits: Mindfulness helps, while alcohol and sugar can worsen symptoms.

Around 1 in 4 of us will experience depression at some point in our lives. It’s a concerning statistic, especially as major depression is a leading cause of disability worldwide and contributes significantly to suicide risk and cardiovascular disease.1 Research suggests that natural solutions for depression may offer valuable support, alongside conventional treatment.

While there is no single cure, a holistic approach to depression that includes diet, lifestyle, and supplementation can make a real difference to support those suffering with it. Below, we explore 10 natural solutions for depression that may help restore balance and support overall wellbeing.

10 Natural approaches to depression that really work

1) Mindfulness – Extensive research now supports mindfulness as an effective natural solution for depression. More than 10 clinical trials show its benefits for preventing recurrent depression and emotional distress. Mindfulness-Based Cognitive Therapy (MBCT) is even recommended by the UK’s NHS for depression prevention. Studies from the Oxford Mindfulness Centre highlight how mindfulness may help reduce suicidal thoughts, manage bipolar disorder, and ease health anxiety.

2) Exercise – Physical activity is one of the most effective natural solutions for depression. Regular movement increases feel-good neurotransmitters like serotonin and endorphins. Finding an enjoyable form of exercise—whether brisk walking, swimming, yoga, or strength training—can boost energy, resilience, and mood.

3) Sleep – Change in sleep patterns is a common symptom of depression and this can become a vicious cycle as lack of sleep can exacerbate a low mood and so the cycle continues. Taking steps to get beneficial sleep habits back on track is an important step towards improving mood. Mindfulness and relaxation techniques can be very calming before bedtime, as can a hot bath infused with lavender essential oil. Key nutrients such as magnesium, vitamin B6, B12 and folic acid are important for restful sleep. In addition, the amino acids L-tryptophan and L-theanine, and hops extract, milk protein hydrolysate and lemon balm can also be beneficial.

4) Omega-3s – Among the most extensively studied nutrients as natural solutions for depression; EPA & DHA are important omega-3 fats found in rich supply in oily fish and often missing from Western diets. Research has shown that it is EPA in particular that may help to prevent or even treat depression when combined with anti-depressant medication. For therapeutic levels, opt for an omega-3 supplement with a high ratio of EPA: DHA containing at least 1000mg EPA daily. It is important that the oil you take has been thoroughly purified to be free from any environmental contaminants such as mercury and PCBs. A fish oil supplement that can’t demonstrate this high level of purity may do you more harm than good. 

5) Magnesium Supplements – Closely behind omega-3s in terms of natural solutions for depression comes magnesium. This important mineral is often referred to as a ‘chill pill’ or ‘nature’s tranquiliser’. The first information on its beneficial effects for depression was published almost 100 years ago and now numerous studies have confirmed these initial observations as well as demonstrated the beneficial safety profile of magnesium supplementation. Magnesium bisglycinate and magnesium glycerophosphate are highly absorbable forms that support neurotransmitter balance and stress resilience. Take 200mg daily during times of increased strain to support optimal levels.   

6) Vitamin B12 & Folate – Both low folate and low vitamin B12 have been found in studies of depressive patients. Low folate levels are linked to a poor response to antidepressants, and treatment with folic acid has been shown to improve response to antidepressants. When choosing a dietary supplement, look for vitamin B12 as methylcobalamin and folic acid as 5-MTHF (5-Methyltetrahydrofolate) as these are the active forms that can be used by the body straight away. Some people lack the enzymes to convert other forms of these nutrients into these active forms and so may not be getting any benefit from their supplements. A high-quality multivitamin & mineral containing high levels of these active forms is the best way to ensure optimal intake of these key nutrients.

7) 5-HTP (5-Hydroxytryptophan) – A natural precursor to the feel-good neurotransmitter serotonin, 5-HTP may be beneficial as a natural solution for depression. It is formed naturally in the body but you can supplement directly with 5-HTP to ensure a higher availability of this nutrient needed for the body to make serotonin, levels of which are often low in depression.

8) Vitamins C & D – Both of these nutrients have been found to be natural solutions for depression. Vitamin C is found in rich supply in brightly coloured fruits and vegetables and vitamin D is produced in the skin in response to sunlight. Supplement with at least 1,000 IU daily of vitamin D as cholecalciferol (D3). A high-quality multivitamin & mineral will help to ensure optimal daily intake of these nutrients.

9) Avoid alcohol – Alcohol is a known depressant and best avoided to support improved mood. 

10) Cut out sugar & stimulants – Sugar and stimulants can give an initial high followed by a corresponding dip in mood and energy levels. Avoiding caffeine and sugary foods and drinks, whilst eating plenty of fresh fruits and vegetables, healthy fats, wholegrains and high-quality protein is an important dietary strategy to support improved mood.

Resources:
www.headspace.com
www.oxfordmindfulness.org
Mindfulness: Finding peace in a frantic world - Mark Williams
Sane New World: Taming the Mind - Ruby Wax

References:
1. Whiteford, H. A. et al. (2013) Global burden of disease attributable to mental and substance use disorders: findings from the Global Burden of Disease Study 2010. The Lancet. 382 (9904). pp. 1575-1586.

This website and its content is copyright of Nutri Advanced ©. All rights reserved. See our terms & conditions for more detail.

Nutri Advanced has a thorough research process and for any references included, each source is scrutinised beforehand. We aim to use the highest value source where possible, referencing peer-reviewed journals and official guidelines in the first instance before alternatives. You can learn more about how we ensure our content is accurate at time of publication on our editorial policy.