Folk Medicine Remedies for Depression
Most people suffering from depression never seek medical help, even though many could receive effective treatment. The first step in treating depression is to consult a doctor, as depression is a serious condition that should not be neglected. It can also be a symptom of other medical conditions, such as hypothyroidism or anemia. If you are currently taking medication or undergoing any other treatment for depression, do not make changes without consulting your doctor.
Natural Folk Medicine Remedies for Depression
Here are nine natural and herbal remedies commonly used to treat depression.
1) St. John’s Wort
St. John’s Wort has long been used in folk medicine to relieve anxiety, nervousness, and poor sleep. Clinical trials suggest that St. John’s Wort is more effective than a placebo and as effective as some antidepressants for mild to moderate depression, with fewer side effects. It is available in health food stores, pharmacies, and online in the form of capsules, tablets, liquid extracts, or tea. It may take 4 to 6 weeks for full effects to become noticeable.
Side effects of St. John’s Wort include dizziness, dry mouth, stomach upset, and fatigue. It also increases sensitivity to sunlight, so extra precautions should be taken to protect the skin and eyes from UV exposure. While generally safe on its own, St. John’s Wort can interfere with the effectiveness of prescribed medications such as antidepressants, HIV/AIDS drugs, organ transplant rejection medications, and oral contraceptives. It is not recommended for pregnant or breastfeeding women, children, or individuals with bipolar disorder, liver disease, or kidney disease.
2) Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats required for normal brain function. Since the body cannot produce omega-3s on its own, they must be obtained through diet. Studies have linked low omega-3 intake with depression. In countries with high fish consumption, such as Japan and Taiwan, depression rates are up to 10 times lower than in other regions. Postpartum depression is also less common in these countries.
Research indicates that omega-3s, when taken alongside antidepressants, may enhance their effectiveness. The richest dietary sources include salmon, sardines, and anchovies. Since many fish contain mercury, PCBs, and other contaminants, fish oil capsules are considered a purer source of omega-3s. Many companies refine fish oil to remove these harmful substances. Fish oil capsules are available in health food stores, pharmacies, and online. Most brands should be stored in the refrigerator to prevent rancidity.
Fish oil may interact with blood thinners like warfarin and aspirin, increasing the risk of bleeding. Side effects include stomach upset and an unpleasant fishy aftertaste. To reduce this, take fish oil capsules before meals. It is not recommended to take fish oil supplements within two weeks before or after surgery.
3) SAM-e
SAM-e (pronounced “Sammy”) stands for S-adenosyl-L-methionine, a naturally occurring chemical in the body believed to boost serotonin and dopamine levels. Some studies have found SAM-e to be more effective than a placebo in treating depression.
In many countries, SAM-e is available over the counter in health food stores, pharmacies, and online. It should be taken in an enteric-coated form for optimal absorption. Though it is relatively expensive, SAM-e remains a popular supplement for depression and osteoarthritis. Side effects may include nausea and constipation.
4) Folic Acid
Folic acid (vitamin B9) deficiency is common among people with depression. It is found in leafy green vegetables, fruits, legumes, and fortified grains. Deficiencies can result from poor diet, chronic illnesses, and certain medications like aspirin and birth control pills.
Harvard researchers discovered that people with depression and low folic acid levels respond less effectively to antidepressants. Supplementing with folic acid may improve the effectiveness of antidepressant treatment.
5) 5-HTP
5-HTP (5-hydroxytryptophan) is a naturally occurring compound in the body used to produce serotonin. While 5-HTP supplements theoretically increase serotonin levels, experts believe there is insufficient evidence to confirm their safety. It should not be taken alongside antidepressants.
Dietary Recommendations
- Reduce sugar intake – Sugary foods temporarily boost mood by raising blood sugar, but this is followed by a drop, leading to worsening mood.
- Avoid caffeine and alcohol – Both can negatively affect mood. Alcohol provides temporary relaxation, while caffeine increases energy, but their effects are short-lived. They can worsen mood swings, anxiety, depression, and insomnia.
Key Nutrients for Mood Support:
- Vitamin B6 – Essential for the production of mood-boosting neurotransmitters like serotonin and dopamine. While B6 deficiency is rare, borderline deficiency may occur in people taking oral contraceptives, hormone replacement therapy, or tuberculosis medications.
- Magnesium – Stress depletes magnesium levels, and many people do not get enough through their diet. Good sources include legumes, walnuts, whole grains, and green vegetables. Like vitamin B6, magnesium is essential for serotonin production.