Mood & Mental Health

Depression & Low Mood

Lift mood through neurotransmitter support, anti-inflammatory nutrients, and adaptogens. Mild–moderate cases only; coordinate with a clinician.

Prevention

Key nutrients: Omega-3 EPA, vitamin D, B-vitamins (folate, B12, B6), magnesium, zinc, tryptophan.

Eat regularly: Oily fish, eggs, leafy greens, lentils, turkey, pumpkin seeds, dark chocolate, fermented foods.

Sunlight, daily movement, and human connection are non-negotiable.

St. John's wort

HerbStrong evidence

300 mg standardized extract 3×/day rivals SSRIs for mild–moderate depression (many drug interactions).

Saffron

HerbStrong evidence

30 mg/day standardized extract matches fluoxetine in trials.

Omega-3 (EPA-rich)

OtherStrong evidence

1–2 g EPA daily augments mood treatment.

Vitamin D3

VitaminModerate evidence

2000–5000 IU/day if deficient; low D correlates with depression.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.