How to Treat Depression Without Meds

With around 4.4% of the global population (over 300 million people) struggling with a major depressive disorder, it comes as no surprise many are seeking out answers. Unfortunately, traditional treatment isn’t always effective and often comes with unwanted side effects. With that, many are wondering how to treat depression without meds?

Luckily, there are a number of all-natural remedies that have been found effective in easing depressive symptoms. From dietary supplements to holistic therapies to lifestyle changes. Many have incorporated a combination of these into their lives in order to better manage their depression.

We’ve put together a guide that discusses depression and various all-natural tactics that you can start incorporating. We invite you to follow along and invite you to ask more questions at the end of the article.

What is Depression?

Depression is one of the most common mental health conditions that effects how you think, feel, and manage day-to-day life. There are different types of depression disorders, including: ¹

Persistent depressive disorder
Postpartum depression
Psychotic depression
Seasonal effective disorder
Bipolar disorder

Each of these has their own set of symptoms and treatment methods. However, common symptoms of depression include:

Aches, pains, cramps, headaches, and digestive issues without clear indication of medical problem
Anxiety, persistent sadness, feelings of emptiness
Changes in appetite and weight
Fatigue (decreased energy)
Feelings of hopelessness, worthlessness, and guilt
Hopelessness (pessimism)
Irritability
Loss of interest in activities you once enjoyed
Problems with concentration, memory, and making decisions
Sleep problems (i.e. insomnia)
Suicidal ideation

If you struggle with depression, it’s unlikely you’ll experience all these symptoms. Furthermore, your symptoms may not be noted here depending on the type of depression you have.

What Causes Depression?

Since this is one of the most common mental disorders, scientists have some idea of what causes depression. However, researchers still aren’t 100% on the matter and looking into other potential risk factors. It’s believed that depression is caused by a combination of one or more of the following factors:

Biology – Research has found that depressive people have an imbalance in their brain. More specifically, the neurotransmitters serotonin, norepinephrine, and dopamine. ²

Environmental – Childhood trauma, long-term stress, problems in a relationship, along with a significant loss can all lead to depression. ³

Genetics – Studies show that if you have a close family member (i.e. parent, sibling) with depression, you’re more likely to struggle with the condition.

Psychological – Specific events (such as the loss of a loved one or trauma) can lead to depression. ⁴

While depression can begin at any age, it usually starts in early adulthood. Furthermore, depression is common in midlife and older adults – especially when someone struggles with another medical condition, such as heart disease, cancer, diabetes, or Parkinson’s disease.

Depression Treatment

Like any other mental health condition, the earlier depression is treated, the better. Upon diagnosis, depression is usually treated with a combination of medication and therapies. However, it’s important to note that there’s no “one-size-fits-all” approach to treating depression and treatment often requires some trial and error. ⁵

Medications typically used to treat depression include one of the following antidepressants:

Selective serotonin reuptake inhibitors (SSRIs)
Serotonin and noradrenaline reuptake inhibitors (SNRIs)
Tricyclic antidepressants (TCAs)
Monoamine oxidase inhibitors (MAOIs)
Norepinephrine and dopamine reuptake inhibitors (NDRIs)
Non-competitive N-methyl-D-aspartate receptor antagonists

While antidepressants can be effective, they often come with unwanted side effects that turn many people off. For this reason, there are some all-natural supplements that have been found to have similar effects as antidepressants (see below).

Alongside medication, people struggling with depression will also undergo a cognitive, behavioral, or interpersonal therapy. The majority of mental health professionals agree that the combination of medication and therapy is the best way to treat depression – rather than one or the other.

Treating depression without medication isn’t the go-to approach by medical professionals. In fact, if your doctor finds one type of medication not working, they’re likely to switch to another. With this in mind, it’s important to be aware that depression medication has shown to be the most effective in helping people manage symptoms. While there is some research proving that alternative medication is effective, it’s lacking in comparison.

In order to treat depression without meds, there are three different approaches you must take:

Dietary supplements
Holistic therapies
Lifestyle changes

Like traditional treatment, it’s likely you’ll need to incorporate all three into your life in order to garner the best effects. Furthermore, you may find that a specific combination of these natural alternatives works most effectively in comparison to others. With that, it may take some trial and error before you find the best combination for you.

Dietary Supplements for Depression

Research has found that a number of different vitamins, minerals, herbs, and other compounds may be beneficial in treating depression. Unfortunately, there is a general lack of research concerning these supplements and no current approval by the Food & Drug Administration (FDA).

Before you purchasing these supplements, it’s worth discussing them with your doctor. While it’s not common, some may produce negative interactions with your current depression medication.

We invite you to follow along as we lay out some of the best supplements for depression:

B Vitamins

When it comes to neurotransmitter regulation, B vitamins have been found to be extremely useful, including folate, B6, and B12. ⁶ With that, some research has found that specific B vitamins are effective in treating depression:

In children and adults with a genetic mutation affecting folate metabolism, various studies found folate supplements decrease symptoms of treatment-resistant depression. ⁷ ⁸

When taken alongside antidepressants, B12 has been found to help reduce symptoms of major depression. ⁹

A 2019 study found that Vitamin B6 alongside other nutrients (including tryptophan and nicotinamide) was help to help improve depression in young adults. ¹⁰

Since people with depression have been found to have B vitamin deficiencies, it’s probably in your interest to take a vitamin B complex.

Vitamin D

As a regulator of calcium and phosphate, Vitamin D is essential in maintaining a healthy body. Most people receive Vitamin D from sunlight or certain foods. However, research has shown that people with depression lack Vitamin D and this is believed to be one of the reasons people struggle with seasonal affective disorder. ¹¹

Since Vitamin D can help reduce inflammation, regulate mood, and protect us from neurocognitive dysfunction, some studies suggest it can be used in battling depression. ¹²

A 2020 study discovered that an injection of 300,000 IU of vitamin D was able to significantly help those diagnosed with depression alongside a vitamin D deficiency. ¹³

While more research is required to use vitamin D as a standard treatment of depression, the research that’s there confirms it may be able to help specific cases of major depressive disorder.

Omega-3 Fatty Acids

Many studies have linked omega-3 fatty acids to a number of positive health effects on both the mind and body. Unlike other fatty acids, our bodies are unable to produce omega-3s and, therefore, we must receive them from our diet.

In terms of depression, there has been some research concerning omega-3s:

A 2020 randomized control trial found that omega-3 fatty acids greatly improved depressive symptoms in women that were either pregnant or postpartum. ¹⁴

A review found that omega-3 supplements had an overall beneficial effect in people with depression. More specifically, that omega-3 formulas with 60% or more EPA in a daily dose of about a gram were most prominent in treating symptoms. ¹⁵

Still, a 2019 study found omega-3s didn’t have an effect on depression symptoms in children and adolescents. ¹⁶

N-acetylcysteine (NAC)

As a precursor to the amino acids L-cysteine and glutathione, N-acetylcysteine (NAC) is a vital antioxidant that helps regulate inflammation and protect cells from oxidative harm. ¹⁷

Besides boosting the body’s glutathione levels, NAC may also be able to help with depression:

One study found that people with depression are at a higher risk of developing increased levels of cytokines (an inflammatory). In turn, NAC can help act as an anti-inflammatory and reduce depression symptoms. ¹⁸

A 2016 review found that NAC was not only able to reduce depression symptoms but also improve functioning. ¹⁹

NAC is a safe and well-tolerated supplement and has shown promise in reducing symptoms of depression. However, more research is necessary to come to any conclusions.

If you’d like to learn more about using NAC for depression, read our guide.

Magnesium

Researchers have discovered that people with depression also struggle with a magnesium deficiency. However, it’s unclear if a magnesium deficiency is directly related to depression. ²⁰

One randomized study looked into how magnesium effected mild to moderate depression. Over a 6-week period at 248mg of magnesium per day, it was discovered that the supplement helped improve depressive symptoms. ²¹

St. John’s Wort

St. John’s Wort has grown in popularity over recent years and has been used in treating a number of mental health conditions, such as obsessive-compulsive disorder (OCD).

A 2016 review concerning 35 studies found St. John’s Wort was effective in reducing symptoms of mild to moderation depression. However, there is no evidence for its use in severe depression. ²²

Furthermore, it’s well-known that St. John’s Wort can have negative interactions with certain antidepressants and should only be used under a doctor’s authority. ²³

Zinc

Due to its antioxidant and anti-inflammatory properties, zinc is believed to be beneficial for depression. Furthermore, there’s been some research that has linked zinc deficiency with a heightened risk of depression. ²⁴

When observed in the body, researchers found that people with depression had blood zinc levels of 0.12 µg/mL lower than the general population. ²⁵ Furthermore, one study found that when taken alongside antidepressants, zinc supplements can lower depression symptoms. ²⁶

Rhodiola (Rhodiola rosea)

Since rhodiola may help improve your body’s response to stress, some scientists believe it may also help in fighting depression. ²⁷ More specifically, rhodiola has been found to have antidepressant effects by enhancing nerve cell communication and decreasing hypothalamic-pituitary-adrenocortical (HPA) axis activity. ²⁸

According to recent research, rhodiola supplements may have benefits for neurotransmitter receptors and molecular networks: ²⁹

When used over the course of 12 weeks, a daily intake of 340mg of rhodiola extract was found to reduce depressive symptoms in 57 people. ²⁷

Another study discovered that by combining rhodiola with saffron, adults were able to reduce depression and anxiety symptoms. ³⁰

While rhodiola has shown potential for depression treatment (especially when used alongside saffron), more research is required.

If you’d like to learn more about using rhodiola for depression, read our guide.

Saffron

Due to its antioxidant effects, saffron has shown more and more promise as a natural herb for depression. Most notably, saffron has been found to boost the neurotransmitter serotonin – potentially by acting as a serotonin reuptake inhibitor. ³¹

Since saffron acts similarly to other antidepressants, studies have found it to help reduce depression symptoms. However, being as there are no long-term studies, it’s unclear how much of a significant impact saffron has on depression.

Holistic Therapies for Depression

Since the purpose of this guide is to teach you how to treat depression without meds, there’s very little we can say against psychotherapies. In fact, many people have found them to be much more beneficial for treating depression in comparison to holstic therapies.

Still, if you’ve found psychotherapies aren’t working or would simply likely to incorporate an alternative therapy into your regiment, there are options. Here are our picks for the best holistic therapies for depression:

Acupuncture

Acupuncture is a 3,000 year old practice where thin needs are stuck into specific areas of the body, depending on where your health is concerned. For example, some people use acupuncture to treat arthritis and will have the needles placed where pain is most prominent.

There’s only been so much research into acupuncture and depression – particularly because it’s difficult to conduct research of this therapy.

We do know that acupuncture releases endorphins in the body. Through this, it can increase hormones and give our body and brain a natural boost. ³² Due to this process, many have come to the conclusion that acupuncture can help with depression.

However, research is limited:

A 2013 study discovered that electroacupuncture – acupuncture that transmits gentle electric currents through needles – had just as much of an effect on depression as fluoxetine (Prozac). ³³

In a separate study, researchers found that a 12-week period of acupuncture treatment was beneficial for sexual dysfunction – a prominent side effect of antidepressants. ³⁴

With these two studies in mind, acupuncture may not seem like the best fit for your needs. Still, since so many people hold claim that it helps with depression, it may be worth giving a try.

Reflexology

There’s a belief that certain areas of the foot correspond to anatomical body parts. The idea behind reflexology is that by applying pressure to these areas, we can promote healing in other parts of the body.

While that may sound like a foot massage to some, it’s a bit more complicated than that. Reflexology focuses on stroking, massaging, and applying pressure to the foot as a means of releasing energy flow and tension. Furthermore, reflexology helps to promote blood circulation and disintegrate lactic acid crystal build-up in the feet. ³⁵

Since reflexology can decrease pain and psychological distress, it’s believed to also relieve symptoms of anxiety and depression. ³⁶ Furthermore, reflexology may help to:

Activate the endocrine system
Clean out energy pathways in the nervous system
Promote relaxation
Release endorphins in the body

Currently, there is little research to suggest reflexology can treat depression. However, a 2019 study found that it was able to reduce hospital-induced depression and anxiety in older female adults. ³⁷

Meditation

Meditation is the most popular holistic therapy for depression and for good reason. While it doesn’t help to completely eliminate symptoms, it can ease some of the darker thoughts associated with depression, such as:

Anger
Hopelessness
Worthlessness

Meditation is the practice of paying attention to thoughts and feelings without judging or criticizing yourself in the process. ³⁸ By becoming more aware of your emotional and thought patterns, you can better understand what you need to do to move past depressive episodes.

For example, you may notice you get bouts of irritability during certain situations. When you practice focus and self-care, you can work towards calming these angered thoughts.

Research has also found that meditation can be used for depression:

Research conducted in 2016 found that mindfulness meditation lowered chances of depression relapsed when used alongside traditional psychotherapies. ³⁹

A piece of research suggests that meditation is best practiced when you continue to use it in your life rather than incorporating it as a temporary fix. ⁴⁰

A 2017 study found that meditation was more effective than exercise in relieving depression symptoms in nursing students. ⁴¹

In terms of holistic therapies, meditation may be the most beneficial for depression.

Yoga

Yoga is similar to depression in the sense that it’s a practice of mindfulness. However, the key difference is you place yourself into specific positions to help create a balance in both the mind and body. While more research is necessary, recent studies have found that yoga can: ⁴²

Act as a self-soothing technique
Decrease symptoms of anxiety and depression
Improve energy
Reduce stress

Beyond this, yoga can also be used to improve mood and promote relaxation. In terms of yoga and depression, research has led to:

A 2007 study found that breathing exercises can help increase serotonin in humans. Through this, yoga may be beneficial to those with depression struggling with low serotonin levels. ⁴³

While there were a number of limitations, a 2017 review found that yoga could effectively reduce depressive symptoms. ⁴⁴

A 2017 study discovered that yoga was a promising therapy when used alongside traditional medication and psychotherapies. ⁴⁵

Since yoga has become increasingly popular in the United States, it shouldn’t be difficult to find a studio near you. However, it’s important to note that like meditation, yoga showed the best results for depression when practiced continuously.

Guided Imagery

Guided imagery is also similar to meditation in the sense that it’s a practice of mindfulness. However, it differs in the sense that a practitioner or a recording will help your mind focus on pleasant images. Some research suggests guided imagery can help:

Decrease stress
Help with insomnia
Improve mood
Reduce chronic pain

Since all these health complications can play a role in depression, it’s also believed to help with this mental illness. Unfortunately, research is limited:

A 2009 preliminary study observed 60 people with depression. One group continued their usual care whereas the other practiced guided imagery on a compact disc. Those that underwent the guided imagery saw a significant reduction in depressive symptoms along with anxiety and stress. ⁴⁶

A 2015 study found that guided imagery helped reduce symptoms of depression in patients diagnosed with fibromyalgia. ⁴⁷ This has led some scientists to believe that guided imagery may have a use in people struggling with depression due to another health condition.

A 2002 study discovered that guided imagery was able to reduce anxiety and depression in people struggling with an advanced form of cancer. ⁴⁸

Even though research is limited, guided imagery may be an adequate option for those who find it difficult to practice meditation.

Massage Therapy

Beyond relieving aches and pains in your muscles, massage therapy may also be able to ease symptoms of depression. Clinical trials have proven this and claim it can be helpful when used alongside traditional treatments for depression. ⁴⁹

More specifically, massage therapy can help alleviate some of the physical symptoms of depression, including:

Back pain
Fatigue (and other sleeping problems)
Joint pain
Muscle aches
Sluggishness

As with other holistic therapies, the research concerning massage therapy and depression is extremely limited. In a 2018 review, it was found that massage therapy is a validated treatment measure for a number of psychiatric disorders (including major depression) when used alongside traditional treatment. ⁵⁰

Lifestyle Changes for Depression

While dietary supplements and holistic therapies are great for overcoming symptoms, it’s unlikely they alone will cure depression. When it comes to how to treat depression without meds, your best bet is making changes to your lifestyle.

The difficulty with lifestyle changes is everyone will go about it differently. Some may pick up new hobbies while others may practice stress management techniques.

The following is a deeper look into the areas of your life that you’ll want to change along with some advice on how to go about this change:

Diet

It’s no secret that we are what we eat. A number of studies have found that people with a poor-quality diet – such as highly processed meat, chocolate, sweet desserts, fried foods, refined cereals, and high-fat dairy – are more likely to experience symptoms of depression.

The correlation likely has to do with our brain-gut connection. To put it simply, within our gastrointestinal tract is the enteric nervous system (ENS). Some scientists refer to this as a second brain as it communicates to our brains the type of nutrients we’re absorbing. While it’s primarily responsible for controlling digestion, some studies have discovered it can have a profound impact on our moods. ⁵¹

Due to the brain-gut connection, many researchers recommend healthier diets for those struggling with depression as a means of easing symptoms. ⁵² These include:

Foods High in Fatty Acids

Fish
Fresh fruits and vegetables
Olive oil
Nuts

Foods Rich with Amino Acids

Dairy products
Meat
Specific fruits and vegetables (i.e. legumes and beans)

Foods with Complex Carbohydrates

Certain fruits (i.e. oranges and pears)
Legumes
Specific vegetables (i.e. spinach and broccoli)
Whole grains

You may find it beneficial to plan out your meals on a weekly (or daily) basis. This will prevent you from ordering out in a quick-fix and ensure you stick with a diet.

Exercise

When it comes to how to get rid of depression without meds, it’s likely you’re looking to replace your antidepressants. If so, there’s no better natural antidepressant than exercise.

Overall, exercise has a number of health benefits, including: ⁵³

Lowering blood pressure
Promoting better sleep
Protecting against diabetes and heart disease

The secret behind these benefits is the fact that activity releases a protein called neurotrophic within the body. This protein allows nerve cells to grow and helps develop new connections. ⁵⁴ Since this offers a direct advantage for the hippocampus, many scientists believe exercise can help treat depression. ⁵⁵

Getting started is always the most difficult part. However, once you find yourself in a routine, it becomes a lot easier. With that in mind, it’s vital you follow through with an exercise regimen you can practice in the long-term.

Relationships

One of the worst aspects of depression is how isolated it can make you feel. Since humans are naturally social creatures, isolation and loneliness can actually worsen our physical and mental health. ⁵⁶

If you’ve been struggling with depression for some time, it may feel as though no one around you really cares. However, we guarantee that developing a support system will help you take the extra steps you need in overcoming symptoms.

For many, this may means reaching out to family, friends, and other loved ones. If you’re not in a position to do this, there are support groups that can help. Here are some references to consider:

Furthermore, your doctor or psychologist may know of local support groups.

Sleep

One of the most common symptoms of depression is problems with sleep. Depression and sleep actually have a bidirectional relationship which means that: ⁵⁷

Poor sleep can lead to depression
Depression can lead to poor sleep

For this reason, it can be difficult to determine which came first; depression or sleep issues.

About 75% of people with depression experience insomnia while 20% face obstructive sleep apnea and 15% have hypersomnia. ⁵⁸ While it’s unclear why this is, some scientists argue that sleep issues may help depression develop by changing the function of serotonin. Furthermore, poor sleep can induce stress and interrupt circadian rhythms. ⁵⁹ ⁶⁰

In order to promote better sleep, it may help you to:

Avoid alcohol
Exercise regularly
Go outside more often
Maintain a regular sleep schedule (going to bed and waking up at the same time)
Nap responsibly (no more than 20 minutes)

If you still struggle with sleep, you can incorporate sleep-inducing supplements into your regimen, such as melatonin and cannabidiol (CBD). However, we recommend consulting your doctor first.

Stress Management

While stress can have benefits in the short-term, long-term stress can be debilitating. Similar to sleep, stress and depression have a bidirectional relationship – with one making the other worse. ⁶¹

For this reason, it can help to combat stress in a calming manner. While everyone will want to go about stress management differently, it’s important to stick true to a healthy activity. This may include:

Exercising
Listening to music
Practicing a hobby
Reading literature
Watching movies or television
Writing in a journal

Furthermore, it may help you to research all-natural regimens for stress management and incorporate some of those suggestions with your depression treatment.

Avoid Drugs and Alcohol

It’s estimated that one-third of people with major depression also struggle with alcohol addiction. More often than not, people with depression use drugs or alcohol as a way to self-medicate. However, this can actual worsen depression and cause other health problems. ⁶²

Furthermore, drugs and alcohol can caused someone who’s depressed the following:

Complications with personal relationship
Financial and legal issues
Inability to acknowledge a problem
Isolation from other people
Loss of interest in social activities and hobbies

One of the biggest difficulties with depression is the commonly prescribed antidepressants may be addictive. ⁶³ With that, some people may not develop a substance abuse disorder until they start depression treatment.

If you’re currently struggle with depression and addiction, it’s vital to treat both at the same time. Without proper treatment of addiction, you may fall back into depression. Or, vice versa, without treating depression, you may relapse into substance abuse again. ⁶⁴

Final Word

While it’s possible to treat depression without medication, it isn’t easy. As you can see from our guide, there are a number of different routes you can take, each of which may or may not help you. In order to get a better sense of what can help, you’ll likely need to undergo some trial and error with various herbal supplements, holistic therapies, and lifestyle changes.

Not to mention, there is no quick and easy fix for depression. While it’s possible to cure depression, it’s a long-term commitment that you’ll need to stick to even if symptoms ease.

Before you start making changes to your depression treatment, we highly recommend speaking with your doctor or a mental health professional. Especially if you’re currently on medication as some supplements may cause negative interaction.

Your Questions

Still have questions about how to treat depression without meds?

We invite you to ask them in the comments section below. If you have any further knowledge to share – whether personal or professional – we’d also love to hear from you.