Natural Approaches to Mental Wellness and Depression

Natural approaches like St. John's Wort, saffron, and rhodiola show research-backed promise for supporting mild to moderate depression symptoms, but require medical supervision for safety and work most effectively alongside evidence-based therapy and professional mental health treatment.

Curious about supporting your mental health journey with complementary wellness strategies? Natural approaches like herbal remedies can offer hope alongside therapy, but knowing what works safely makes all the difference in your healing process.

Natural Approaches to Mental Wellness: Exploring Herbal Support for Depression

Depression affects millions of people worldwide, creating challenges that ripple through every aspect of daily life. According to the World Health Organization (WHO), approximately 3.8% of the global population experiences depression, with symptoms that can include persistent low mood, loss of interest in activities, disrupted sleep patterns, fatigue, and difficulty concentrating. While evidence-based therapy and, when appropriate, prescription medications prescribed by qualified medical professionals remain the cornerstone of depression treatment, many people are curious about complementary approaches that might support their mental health journey.

This article explores herbal remedies that have been studied for their potential role in supporting mental wellness, particularly for those experiencing mild to moderate depressive symptoms. It’s essential to understand from the outset that these natural approaches are not substitutes for professional mental health care, and ReachLink’s licensed clinical social workers can help you develop a comprehensive treatment plan that may include various supportive strategies alongside your therapy work.

Crisis Resources and Important Safety Information

If you’re experiencing thoughts of suicide or self-harm, please reach out for immediate support:

• 988 Suicide & Crisis Lifeline: Call or text 988 (available 24/7)
• Domestic Violence Hotline: 1-800-799-SAFE (7233)
• SAMHSA National Helpline (substance use support): 1-800-662-HELP (4357)

Please note: This article may discuss topics related to trauma, substance use, or mental health crises that could be triggering for some readers.

Understanding Depression: When to Seek Professional Support

Depression is a complex mental health condition that manifests differently for each person. Symptoms can range from mild to severe and may include:

• Persistent feelings of sadness or emptiness
• Loss of interest in previously enjoyed activities
• Changes in appetite or weight
• Sleep disturbances (insomnia or oversleeping)
• Fatigue and decreased energy
• Difficulty concentrating or making decisions
• Feelings of worthlessness or excessive guilt
• Physical symptoms like headaches or body aches

If your symptoms significantly interfere with your daily functioning, relationships, or work, it’s crucial to connect with a mental health professional. ReachLink’s licensed clinical social workers specialize in helping individuals navigate depression through evidence-based therapeutic approaches, including cognitive-behavioral therapy, mindfulness-based interventions, and solution-focused strategies.

Complementary vs. Alternative Approaches: Understanding the Difference

When exploring natural remedies for depression, it’s helpful to understand the distinction between complementary and alternative approaches:

Alternative medicine refers to practices used instead of conventional medical treatment. Practitioners in this field may reject mainstream medicine entirely in favor of natural or traditional approaches.

Complementary medicine (also called integrative health) involves using natural remedies alongside conventional treatments like therapy and, when prescribed by appropriate medical professionals, medication. This approach recognizes that multiple strategies can work together to support mental wellness.

ReachLink’s philosophy aligns with the complementary approach. Our licensed clinical social workers focus on evidence-based therapeutic interventions while recognizing that clients may incorporate various wellness practices into their self-care routines. We can help you think through how different approaches might fit into your overall mental health strategy.

Important Limitations: What ReachLink Provides and What We Don’t

Before exploring herbal remedies, it’s critical to understand ReachLink’s scope of practice:

ReachLink’s licensed clinical social workers provide therapeutic counseling and behavioral interventions. We do not prescribe medications or provide medical advice about supplements, herbs, or pharmaceutical treatments. If you’re considering herbal supplements for depression, you must consult with:

• Your primary care physician
• A psychiatrist
• A naturopathic doctor or integrative medicine specialist
• A pharmacist who can advise on potential interactions

Our therapists can support you in processing your feelings about treatment options, help you develop coping strategies, and work with you on the psychological and behavioral aspects of managing depression—but decisions about supplements and medications should always be made in consultation with qualified medical professionals.

A Word of Caution: Natural Doesn’t Always Mean Safe

Many people assume that because something is “natural” or plant-based, it must be safe. This is a significant misconception. Herbal remedies contain bioactive compounds that can:

• Interact with prescription medications
• Cause allergic reactions
• Exacerbate certain medical conditions
• Produce unwanted side effects
• Be contraindicated during pregnancy or breastfeeding
• Trigger mood episodes in people with bipolar disorder

The herbs discussed in this article have genuine pharmacological effects—which is precisely why they require the same caution and medical oversight as pharmaceutical medications. Always consult with a healthcare provider before beginning any herbal supplement, especially if you:

• Take prescription medications
• Have existing medical conditions
• Are pregnant or breastfeeding
• Have a history of bipolar disorder or mania
• Have allergies to plants or foods

Herbal Remedies That Have Been Studied for Depression

The following herbs and supplements have received attention in scientific research for their potential effects on depressive symptoms. This information is provided for educational purposes and should not be interpreted as medical advice or a recommendation to use these substances.

St. John’s Wort (Hypericum perforatum)

St. John’s wort is perhaps the most extensively studied herbal remedy for depression. This flowering plant, native to Europe and Asia, has been used medicinally for thousands of years and remains one of the most commonly prescribed treatments for depression in Germany.

Research findings: A comprehensive 2008 Cochrane review found that St. John’s wort demonstrated effectiveness comparable to some prescription antidepressants for mild to moderate depression, potentially with fewer side effects. The herb appears to work by modulating serotonin receptors and affecting the breakdown of neurotransmitters involved in mood regulation.

Critical warnings: St. John’s wort has significant interaction potential with many medications, including:

• Oral contraceptives (may reduce effectiveness)
• Antidepressants (risk of serotonin syndrome)
• Blood thinners
• Immunosuppressants
• Various other medications metabolized by the liver

Due to these extensive interactions, St. John’s wort requires careful medical supervision and should never be combined with prescription antidepressants without explicit physician approval.

Saffron (Crocus sativus L.)

This luxurious spice, traditionally used in ancient Chinese medicine, has garnered recent attention for its potential antidepressant properties. Saffron contains three primary active compounds—picrocrocin, safranal, and crocin—that appear to work by inhibiting the reuptake of mood-regulating neurotransmitters.

Research findings: Scientific evidence suggests that saffron’s active ingredients may produce antidepressant effects by targeting dopamine, norepinephrine, and serotonin systems in the brain. An eight-week study found that saffron supplementation reduced depressive symptoms and improved participants’ psychological resilience.

Considerations: While saffron appears to have fewer interaction concerns than some other herbs, it can be expensive and should still be discussed with a healthcare provider before use.

Rhodiola (Rhodiola rosea)

Also known as arctic root or golden root, rhodiola is classified as an adaptogen—a substance that helps the body adapt to various stressors. Native to northern Europe and Russia, rhodiola has traditionally been used to address fatigue, attention difficulties, and memory concerns.

Research findings: Rhodiola may be particularly relevant for depression related to stress, as it appears to increase the body’s resilience against psychological and environmental stressors. The root extract, particularly when standardized to contain specific percentages of rosavin and salidroside, has shown promise in supporting mood balance.

Critical warnings: Medical experts advise against combining rhodiola with prescription antidepressants due to the risk of serotonin buildup, which can lead to dangerous serotonin syndrome. Additionally, rhodiola may trigger manic episodes in individuals with bipolar I disorder. This herb requires medical supervision.

Ashwagandha (Withania somnifera)

Ashwagandha, also called Indian ginseng, is a cornerstone herb in Ayurvedic medicine with a history spanning over 6,000 years. As an adaptogen, it works to restore balance to the body’s stress response systems.

Research findings: Modern research published in Current Neuropharmacology has demonstrated that ashwagandha root and leaf extracts show significant anti-stress, anti-anxiety, and antidepressant activity in both animal and human studies. The herb appears to calm the nervous system when overstimulated and energize it when fatigued.

Considerations: Ashwagandha can affect thyroid function, blood sugar levels, and pregnancy. Anyone with thyroid conditions, diabetes, or who is pregnant should consult with a healthcare provider before using ashwagandha.

Ginkgo Biloba

The ginkgo tree belongs to an ancient plant family that existed 150 to 250 million years ago. Its leaves have been used medicinally for thousands of years, with written records of its healing properties dating back to ancient China (2767-2687 B.C.).

Research findings: Ginkgo biloba has gained worldwide recognition as a supplement that may help reduce symptoms of depression, anxiety, memory loss, and attention difficulties. The herb appears to work by increasing serotonin and dopamine activity in the brain while reducing oxidative stress and improving blood flow.

Considerations: Individuals with severe allergies to poison ivy, poison oak, or poison sumac should exercise caution with ginkgo biloba, as it contains compounds that may trigger allergic reactions in sensitive individuals.

Maca Root (Lepidium meyenii)

This traditional South American plant has been used by indigenous peoples in Peru and throughout the Andes to enhance brain function and address various health concerns, including depression, reduced libido, and hormonal imbalances.

Research findings: A 2008 study published in the journal Menopause examined maca root’s effects on depression and other menopausal symptoms in women. The research found significant improvements in mood, energy levels, and overall well-being, though the study was small (14 participants).

Considerations: Maca root is often used to address mood symptoms related to hormonal changes, particularly in perimenopausal and postmenopausal women. It’s typically consumed as a powder, in capsules, or brewed as tea.

Rosemary (Rosmarinus officinalis)

While commonly known as a culinary herb, rosemary has been used in folk medicine for millennia to treat respiratory conditions and various ailments. Recent research has explored its potential mental health benefits.

Research findings: Current evidence suggests that rosemary extract may offer benefits for mild to moderate depression. The plant’s active compounds—including rosmarinic acid, rosmanol, cirsimaritin, and salvigenin—appear to work by targeting GABA (gamma-aminobutyric acid) receptors in the brain. GABA is a neurotransmitter that produces calming effects, and research from 2012 indicates that people with depression often have lower levels of circulating GABA.

Considerations: Rosemary can be incorporated into your diet as a culinary spice or taken in more concentrated forms like capsules or food-grade essential oils.

Lavender (Lavandula angustifolia)

This fragrant purple flower, native to Europe, has been used therapeutically and cosmetically for centuries. The European Medicine Agency has recognized lavender essential oil as an herbal medicine due to its mild sedative properties that promote relaxation and sleep.

Research findings: A small 2020 study revealed that lavender oils could reduce symptoms in people experiencing depression. Researchers hypothesize that lavender’s anxiety-reducing and mood-supporting effects may be related to its influence on neurotransmitter systems.

Considerations: Lavender is generally considered safe, though as with all herbs, individual responses can vary.

Nutritional Supplements and Depression Support

Beyond herbs, certain nutritional supplements have been studied for their potential role in supporting mental health:

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fish and seafood, are well-known for their health benefits. Research on their effectiveness for depression has yielded mixed results. Studies suggest they may be most beneficial for individuals who are deficient in omega-3s, and they appear to work best when used alongside other treatments rather than as a standalone intervention. The National Center for Complementary and Integrative Health notes that more research is needed before omega-3 supplementation can be broadly recommended for depression treatment.

Vitamin D

Vitamin D deficiency has been linked to various health concerns, including depression. A systematic review found that vitamin D levels were inversely correlated with clinical depression—meaning lower vitamin D levels were associated with higher rates of depression. However, supplementation appears most beneficial for those who are actually deficient in vitamin D rather than as a universal depression treatment.

SAM-e (S-adenosylmethionine)

SAM-e is a compound naturally produced in the body that plays a role in various biochemical processes. Some research suggests it may help relieve symptoms of mild to severe depression, potentially by supporting the production of certain neurotransmitters and amino acids.

Amino Acids

Certain amino acids, including L-tyrosine and GABA (gamma-aminobutyric acid), are connected to brain health and mood regulation. A deficiency in GABA is theorized to be a risk factor for major depressive disorder and other mood conditions.

The Regulatory Landscape: What You Should Know

It’s important to understand that herbal supplements exist in a different regulatory environment than prescription medications:

• The FDA has not endorsed herbal supplements as treatments for depression. Unlike prescription medications, supplements do not undergo the same rigorous testing and approval process.
• The National Center for Complementary and Integrative Health (NCCIH) emphasizes that more research is needed on most herbal approaches to depression before they can be recommended as standard treatments.
• Quality and purity vary significantly among supplement brands. Without strict regulation, the actual content of herbal supplements can differ from what’s listed on the label.
• Some natural supplements may trigger adverse effects. Research has found that certain supplements may induce mania in individuals with bipolar I disorder, highlighting the need for medical supervision.

These regulatory realities underscore why professional guidance is essential when considering herbal supplements for depression.

Integrating Natural Approaches with Professional Mental Health Support

At ReachLink, we recognize that mental wellness involves multiple dimensions—biological, psychological, social, and behavioral. While our licensed clinical social workers cannot advise on medications or supplements, we can support you in:

Developing Comprehensive Self-Care Strategies

Therapy provides a space to explore how various lifestyle factors, stress management techniques, and self-care practices contribute to your mental health. This might include discussing:

• Sleep hygiene and its impact on mood
• Nutrition and eating patterns
• Physical activity and movement
• Stress reduction techniques
• Social connection and support systems
• Meaningful activities and purpose

Processing Your Treatment Journey

Making decisions about depression treatment can feel overwhelming. In therapy, you can:

• Explore your feelings about different treatment approaches
• Process experiences with medications or supplements
• Discuss concerns or questions that arise
• Work through ambivalence about treatment options
• Develop self-advocacy skills for medical appointments

Building Psychological Skills and Resilience

Evidence-based therapy approaches like cognitive-behavioral therapy (CBT), mindfulness-based interventions, and acceptance and commitment therapy (ACT) provide concrete skills for managing depressive symptoms:

• Identifying and challenging unhelpful thought patterns
• Developing behavioral activation strategies
• Building emotion regulation skills
• Enhancing problem-solving abilities
• Cultivating self-compassion
• Strengthening resilience

Addressing Root Causes and Contributing Factors

Depression often has complex roots involving:

• Past trauma or adverse experiences
• Ongoing life stressors
• Relationship difficulties
• Grief and loss
• Identity and meaning-making challenges
• Social isolation or disconnection

Therapy provides a space to address these underlying factors, which supplements alone cannot resolve.

The Benefits of Telehealth Therapy for Depression

ReachLink’s telehealth platform offers significant advantages for people managing depression:

Accessibility and Convenience

Depression often makes even basic tasks feel overwhelming. Telehealth eliminates barriers like:

• Transportation challenges
• Energy required for in-person appointments
• Geographical limitations
• Mobility restrictions
• Scheduling conflicts with traditional office hours

Research supports the effectiveness of online therapy for depression, showing it can be equally beneficial as in-person treatment while offering enhanced accessibility and convenience.

Flexible Scheduling

ReachLink’s licensed clinical social workers offer appointments outside traditional business hours, including:

• Early morning sessions
• Evening appointments
• Weekend availability

This flexibility allows you to prioritize your mental health without sacrificing work or other commitments.

Comfort and Privacy

For many people, receiving therapy from a familiar, comfortable environment reduces anxiety and allows for more open, productive sessions. Telehealth also offers privacy benefits for those concerned about being seen entering a therapist’s office.

Consistent Support

Depression can be isolating, and having regular, reliable contact with a therapist provides crucial continuity of care. ReachLink’s platform facilitates consistent therapeutic relationships that support long-term recovery.

Moving Forward: A Holistic Approach to Depression Recovery

Recovery from depression rarely follows a single path. For most people, the most effective approach involves multiple strategies working together:

• Professional mental health support through therapy with qualified providers like ReachLink’s licensed clinical social workers
• Medical consultation when considering medications or supplements, provided by physicians, psychiatrists, or other qualified medical professionals
• Lifestyle modifications including sleep, nutrition, exercise, and stress management
• Social support through relationships, community, and connection
• Meaningful engagement in activities, values, and purposes that matter to you

Natural remedies and supplements may play a role in this comprehensive approach for some individuals, but they work best as one component of a broader treatment strategy, always under appropriate medical supervision.

Taking the Next Step

If you’re struggling with depression, reaching out for professional support is a sign of strength, not weakness. ReachLink’s licensed clinical social workers are here to provide evidence-based, compassionate care through our secure telehealth platform.

We can help you:

• Understand and manage your depressive symptoms
• Develop effective coping strategies
• Address underlying issues contributing to depression
• Navigate treatment decisions and self-care approaches
• Build resilience and work toward recovery

While we cannot prescribe medications or advise on supplements, we can be a vital part of your mental health team, working alongside your medical providers to support your journey toward wellness.

Depression is treatable, and you don’t have to face it alone. Whether you’re exploring natural approaches, considering medication, or simply seeking someone to talk to, professional support can make a meaningful difference.

Important Disclaimer: The information in this article is provided for educational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always consult with qualified healthcare providers regarding questions about your health, medical conditions, or treatment options. If you are experiencing a mental health crisis, please contact the 988 Suicide & Crisis Lifeline immediately.

ReachLink’s licensed clinical social workers provide therapeutic counseling services and do not prescribe medications, provide medical advice about supplements or herbs, or offer psychiatric services. Decisions about medications and supplements should be made in consultation with physicians, psychiatrists, or other qualified medical professionals authorized to provide such guidance.

FAQ

• How does therapy complement natural approaches to depression?

  Therapy provides essential emotional support and coping strategies that enhance the effectiveness of natural approaches. While natural remedies may help with symptoms, therapy addresses underlying thought patterns, behaviors, and life circumstances contributing to depression. Cognitive Behavioral Therapy (CBT) and other evidence-based approaches help you develop long-term skills for managing depression, making natural interventions more effective when used together.

• What types of therapy are most effective for mild to moderate depression?

  Several therapy approaches show strong evidence for treating depression, including Cognitive Behavioral Therapy (CBT), which helps identify and change negative thought patterns, and Dialectical Behavior Therapy (DBT), which focuses on emotional regulation skills. Interpersonal therapy explores relationship patterns, while mindfulness-based therapies incorporate present-moment awareness. Your therapist will work with you to determine which approach best fits your specific needs and circumstances.

• When should someone consider therapy alongside natural remedies?

  Therapy is beneficial for anyone experiencing persistent low mood, regardless of whether they're using natural approaches. Consider therapy if depression symptoms interfere with daily activities, relationships, or work, or if you're having difficulty managing stress and emotions. Therapy is particularly important if you've experienced trauma, have a history of depression, or if natural approaches alone haven't provided sufficient relief after several weeks.

• How can I tell if my mental health approach is working effectively?

  Signs of improvement include better sleep patterns, increased energy and motivation, improved ability to handle stress, and more positive interactions with others. You might notice clearer thinking, reduced anxiety, and greater interest in activities you previously enjoyed. Keep a mood journal to track changes over time. If you don't see improvement after 4-6 weeks, or if symptoms worsen, it's important to reassess your approach with professional guidance.

• What should I expect when starting therapy for depression?

  Your first therapy session typically involves discussing your symptoms, goals, and background to develop a treatment plan. Early sessions focus on building rapport with your therapist and learning about your specific triggers and patterns. You'll gradually develop coping strategies and problem-solving skills. Many people notice some improvement within the first few sessions, though significant changes often take 8-12 weeks. Therapy is a collaborative process where you'll actively participate in your healing journey.