Last Updated on April 3, 2023 by Mike Robinson

There are ways to treat depression that don’t require medication. These effective natural antidepressants  include physical activities, social relationships, and various healthy food options.

Depression is a psychopathology that is characterized mainly by the presence of feelings of sadness, loss of interest in things, and the inability to enjoy and experience pleasure.

Likewise, symptoms such as decreased (or increased) appetite, insomnia, fatigue, high fatigue, nervousness or anxiety, feelings of guilt or despair, and a decreased ability to concentrate often appear.

Currently, following the discovery of the main brain regions that modulate mood and the mood of people, this pathology can be treated more or less effectively (depending on each case) through the famous antidepressants.

Natural Antidepressants

The antidepressants are drugs that are specially designed to act specifically on the brain structures that modulate mood, regain their normal functioning, and reduce depression.

However, not only antidepressant drugs can cause mood-raising effects, since there are also natural elements that can act in a certain way in the brain regions of depression and modulate the pathology.

It should be understood that, in general, the antidepressant capabilities of natural products is somewhat lower than that of medicine antidepressants since these substances are not specifically designed to combat this disease.

However, there may be more than valid options in various cases that produce satisfactory effects for those who feel slightly down.

18 natural antidepressants that can be highly effective

1- Hypericum

The hypericum is a plant popularly known as the San Juan herb. It has traditionally been used as an anti-inflammatory element in cases of contusions, spasms, and muscle cramps.

In addition, lately, it has established itself as one of the most effective natural antidepressants. The effect of this plant is similar to that produced by sunlight, favoring the functioning of many brain regions linked to mood.

For this reason, it is considered an especially effective element for seasonal affective disorders, that is, those depressions that appear with the change of season.

Seasonal depressions are much more frequent than they may seem and are, in part, mediated by the decrease in sunlight captured by the body, so they usually appear when the days start to be shorter and the nights longer.

In those cases, a good way to supply the lack of light and combat depression is the grass of San Juan.

2 Ginkgo Biloba

The ginkgo biloba plant is probably the one with the greatest therapeutic effects on the brain that exists today. Those effects make it a good option for a natural antidepressants. Multiple beneficial effects of this plant have been described, and its antidepressant power is becoming increasingly widespread.

A study conducted in 1993 showed that a group of elderly patients who did not respond well to antidepressant medications decreased their depressive states by consuming a dose of 80 milligrams of ginkgo biloba extract.

Likewise, it has been demonstrated how the extract of this tree allows to increase the levels of serotonin (one of the main cerebral substances related to the state of mind) up to 33%. Most antidepressant drugs act on this neurotransmitter, serotonin, trying to increase its presence in the brain.

In this way, it has been demonstrated that ginkgo biloba is not only effective in combating depression on its own but also enhances the effects of antidepressant medications.

3- Borraja

Borage is a plant that grows wild in the Mediterranean and as well as in different parts of Europe. Many beneficial substances are in this plant, such as essential fatty acids, potassium, zinc, vitamins B and C, and beta carotene.

It has calming qualities, and its main benefit is to treat nervous conditions. Likewise, it is a good ally to combat depression and mood swings related to menopause and menstrual cycles and, above all, to treat nervous depressions.

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4- Basil

People use basil is an herb in the Mediterranean diet. Some use its essential oil in bathrooms to combat depression, nervous exhaustion, fatigue, and melancholy. It is an element especially useful in aromatherapy, where basil oil provides a perform stimulant for antidepressant massages.

5 kiwis and citrus fruits

These foods are the main sources of vitamin C, one of the most important elements for the development of the organism. Its antidepressant effects are somewhat more indirect than those of the substances discussed so far. However, often, deficiencies of this vitamin can lead to depressive states and mood swings.

In general, foods rich in vitamin C avoid the feeling of fatigue and the feeling of sadness, so they can be suitable products to combat some of the depressive symptomatology.

6: Dairy products

Milk, yogurt, and cheese, among other dairy products, have the main characteristic of incorporating high amounts of calcium. Calcium is  an essential element for soul balance, so depressions can often contain a destabilization of this substance in the body.

A lack of calcium can cause feelings of fatigue and excitability, so consuming dairy products can combat these types of symptoms. The minimum daily dose of dairy products established by many nutrition experts is 900 milligrams.

7: Sepia and squid

Cuttlefish and squid are the other two foods highly rich in calcium. In this way, the abovementioned dairy products also serve these two foods.

Incorporating cuttlefish and squid in the diet can be a good way to ensure adequate levels of calcium and avoid the possible negative effects of their lack in the body.

8: Fresh vegetables

Fresh vegetables such as peas, beans, or lentils are foods that contain high amounts of iron. As with calcium and other important substances, iron plays an important role in the brain functioning of people.

The lack of iron can alter mood and increase depression, so you should only consume between 10 and 18 milliliters of these foods every day.

9- Nuts

Nuts, apart from also containing high levels of iron (similar to those of fresh vegetables), also contain a wide variety of essential amino acids.

Among them is tryptophan, an amino acid that is responsible for the production of serotonin and, therefore, determines in part the mood and behavior of people.

Serotonin is a brain substance that scientist say is responsible for multiple physical and psychological functions and highlights activities such as the regulation of mood, the control of anxiety, the establishment of the sleep-wake cycle, and the modulation of appetite.

Thus, being rich in tryptophan, nuts are important foods for the production of serotonin and the functioning of this type of psychological activity.

10- Pumpkin

Pumpkin is another of the richest foods in tryptophan, so consuming this food also increases the presence of this essential amino acid in the body and can increase the production of serotonin.

Apart from combating typical symptoms of depression and controlling processes such as hunger and sleep, serotonin also allows for stimulation of physical and mental activity and reduces fatigue.

11: Sesame seeds

Sesame seeds contain both tryptophan and phenylamine, so they are also products that can be effective in combating certain symptomatologies of depression.

Keep in mind that without the presence of tryptophan in the body, the brain fails to produce serotonin, so the lack of this amino acid can easily induce deregulation of this neurotransmitter and alterations in mood.

12- Bananas

Bananas contain high amounts of nutrients and fiber and have low levels of fat. Likewise, they are rich in vitamins, minerals, and trace elements and provide the body with a rapid and effective supply of energy.

Bananas are another major source of tryptophan, so they are also products that help with the production of serotonin and the regulation of mood.

They have a calming effect on the central nervous system, encourage positive thinking, and increase the optimistic mood.

13: Bluefish

Fish such as anchovies, eel, tuna, bonito, salmon, sardines, or mackerel are very rich and beneficial foods for the human body. They have low levels of fat and high levels of nutritional elements such as polyunsaturated fatty acids, especially omega-3 fatty acids.

Apart from the physical benefits it provides, such as the regulation of blood pressure, an increase in the functioning of the circulatory system, or the prevention of arthritis, its consumption is also beneficial for the psychological state.

This food is an important source of tryptophan, which, like the foods discussed above, regulates the production of serotonin and mood.

Likewise, a publication in the British Medical Journal in 2002 showed how the consumption of this type of food can have a protective effect for dementias, especially Alzheimer’s disease.

14- Chocolate

When it comes to natural antidepressants, chocolate is probably the food that has been most associated with relieving depressive and nervous states. Many people, when they feel nervous or depressed, choose to eat this food in abundance.

The truth is that five actions of chocolate are effective in combating depression. Sugar and cocoa butter, two of the main elements of chocolate, make the body receptive to absorbing tryptophan and, therefore, increase the levels of this and the production of serotonin in the brain.

On the other hand, the content of cocoa has caffeine and provides a stimulating effect that may be helpful for those with slight depression. Phenylethylamine is another of the main substances in chocolate that provides an exciting and stimulating effect.

Another advantage of this food is that the milk protein in chocolate provides exorphin, a natural analgesic, and theobromine, a substance similar to caffeine, in the body.

15- Pineapple

Pineapple is the fruit that most stimulates physical well-being and prevents frustration. It contains high amounts of minerals, vitamins, and active compounds that stimulate the production of serotonin.

At the same time, it also has tranquilizing components that manage to calm the anxiety and agitation that usually accompany depressive states.

16- Pepper

The beneficial effects of the pepper in fighting depression fall on two main substances: capsaicin and tryptophan. Tryptophan, as we have seen previously, allows the synthesis and regulation of serotonin in the brain.

Capsaicin is a substance that can combat frustration, anger, and feelings of sadness. This component of chili is the cause of the burning sensation in the tongue that produces this food.

When ingested, the brain perceives spicy heat as if it were pain, so before its presence, it responds by releasing endorphins that enhance feelings of well-being.

17- Soy

Soy is a food rich in tryptophan and vitamin B1 (or thiamine) . Thiamine plays a fundamental role in the metabolism of carbohydrates, so its consumption brings high doses of energy to the body.

A shortage of vitamin B1 can produce feelings of irritability, nervousness, lack of concentration, and poor memory, which can contribute to the onset of depressive states.

18- Eggs

Finally, eggs are the last food rich in tryptophan, so their consumption also favors the production of serotonin. Likewise, they have high levels of vitamin B12, one of the most important substances for the functioning of the nervous system.

The deficiency of this vitamin can cause neurological disorders as well as sensory neuropathies, feelings of irritability, and depression.

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