Support each other to boost morale. Keep your brain engaged. Enjoy spending time with loved ones. Help others in need. Sometimes the best way to take our mind off things is to focus on someone else.

Can you help a neighbour or friend out in some way? Perhaps you can drop off some shopping or walk their dog. Avoid negative media coverage including the news as much as you can. Foods to Boost Your Mood. Nutritious vegetables such as dark green leafy vegetables spinach, kale, rocket , chard, mustardgreens, turnip greens, broccoli, cauliflower, asparagus, fresh parsley and chives, mushroom.

Oily fish such as sardines, anchovies, mackerel, herring and salmon. Fish is high in the omega 3 fatty acids needed for brain health. Nuts and seeds , especially pumpkin and sesame seeds as they contain important minerals to help regulate mood.

Bananas are high in B6, a nutrient required for serotonin production. Oatmeal is a great choice for breakfast as it is low GI Glycaemic Index.

It provides a sustained release of energy, keeping your blood sugars and mood stable. Beans and lentils are a fantastic source of B vitamins which help to regulate mood and make neurotransmitters.

Natural Remedies to Lift Your Mood. Omega 3 fish oils. If you suffer with low mood, supplementing with a fish oil is recommended. Liquid fish oils are highly concentrated and supply a higher dose of omega 3, the essential fatty acids needed for brain function.

B vitamins, zinc and magnesium — these are important nutrients for regulating mood. Bach flower remedies: Rescue Remedy is an excellent remedy for stress, anxiety and overwhelm. Mimulus is indicated for fear, anxiety and worry.

Elm is for when you feel completely overwhelmed. Learn more about Bach Flower Remedies. Become a Nutritional Therapist. Share this. Enquiry Form. Name Required Salutation Miss Mr. Wallis and Futuna Western Sahara Yemen Zambia Zimbabwe.

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However, some herbs and supplements may also help. In this article, we look at the common herbs and supplements with links to the treatment of depression and discuss their safety and effectiveness. The use of complementary therapies continues to gain popularity, as people look for more natural methods of managing their health.

However, herbal does not always mean safe or effective, and knowing which products to choose can save a lot of time and money.

In the United States, the Food and Drug Administration FDA do not monitor herbs in the same way as food and drugs. As a result, manufacturers are not always percent clear about the quality or purity of their product.

Research suggests promise for some supplements in treating mild-to-moderate depression. These are some of the supplements that people most widely use:. This plant has been a common herbal mental health treatment for hundreds of years. However, people must use caution if they chose to try it as a potential treatment for depression.

A systematic review found that St. However, this review of eligible studies did not find research on the long-term effects of St. The authors also advised caution against accepting the results wholesale, as the herb has adverse effects that many of the studies did not consider.

For these reasons, people should not use St. Neither should they try St. This supplement comes from the gnarled root of the American or Asian ginseng plant.

Siberian, Asian, and Eleuthero ginseng are different plants with different active ingredients. Practitioners of Chinese medicine have used ginseng for thousands of years to help people improve mental clarity and energy and reduce the effects of stress. Some people associate these properties of ginseng with potential solutions for the low energy and motivation that can occur with depression.

However, the National Center for Complementary and Integrative Health NCCIH advise that none of the many studies that people have conducted on ginseng have been of sufficient quality to form health recommendations.

A study in reviewed data about chamomile, which comes from the Matricaria recutita plant, and its role in helping to manage depression and anxiety. The results show that chamomile produced more significant relief from depressive symptoms than a placebo.

However, further studies are necessary to confirm the health benefits of chamomile in treating depressive symptoms. Lavender oil is a popular essential oil. People typically use lavender oil for relaxation and reducing anxiety and mood disturbances.

A review of various studies suggested that lavender might have significant potential in reducing anxiety and improving sleep. Lavender has mixed results in studies that assess its impact on anxiety. However, its effectiveness as a treatment for ongoing depression has little high-quality evidence in support at the current time.

Some studies cite using saffron as a safe and effective measure for controlling the symptoms of depression, such as this non-systematic review from However, more research would help confirm the possible benefits of saffron for people with depression.

Scientists also need to understand any possible adverse effects better. SAMe is short for S-adenosyl methionine. It is a synthetic form of a chemical that occurs naturally in the body. In , researchers reviewed all the randomized controlled trials on record for the use of SAMe to treat depression in adults.

They found no significant difference between the effects of SAMe on depression symptoms and those of a placebo. However, they also found that SAMe had about the same effectiveness as the common antidepressants imipramine or escitalopram.

Furthermore, it was better than a placebo when the researchers mixed SAMe with selective serotonin reuptake inhibitor medications. As with many other studies into herbs and supplements, the investigations into the safety and efficacy of SAMe are of low quality.

More research is necessary to determine its exact effect. People use the supplement in Europe as a prescription antidepressant. However, the FDA have not yet approved this for use in the U.

In a systematic review , researchers concluded that omega-3 fatty acid supplements are not useful across the board as a depression treatment. While the study authors reported no serious side effects from the supplement, they also advised that it would only be an effective measure in treatment for depression that was due to omega-3 deficiency.

Also known as 5-hydroxytryptophan, this supplement may be useful in regulating and improving levels of serotonin in the brain. However, evidence of its effects in human subjects is limited. but may require a prescription in other countries.

More research is necessary, especially regarding concerns that it may cause serotonin syndrome, a serious neurological complication if a person takes 5-HTP in excess. Supplement manufacturers do not have to prove that their product is consistent.

The dose on the bottle may also be inaccurate. Doctors consider that a person must experience at least 5 of these symptoms, to a disruptive extent, for at least 2 weeks to meet the criteria for a diagnosis of depression. If a person feels any of these symptoms to the point that it interferes with daily living, they should seek help from their doctor.

Medication and therapies can help a person who is experiencing depression. People are advised not to rely on herbs or supplements as a standalone line of treatment. Depression typically becomes worse over time and requires treatment to avoid its more severe complications.

Anyone having thoughts about suicide or self-harm should immediately seek emergency help, either with their doctor or local hospital or by calling the Suicide Prevention Lifeline TALK.

If a loved one or friend may be at risk of attempting suicide, stay with that person and call for emergency assistance immediately. Herbal and natural supplements may work well for some people.

However, they are not an adequate substitute for conventional treatment or for people who face a risk of suicide or self-harm.

The activation of these receptors in sleep-deprived individuals can mimic many of the same symptoms and get progressively worse—even triggering psychosis —if the sleep loss is severe.

If faced with chronic sleep problems, start improving your sleep hygiene by:. Chronic stress negatively impacts serotonin production and impairs the function of serotonin receptors.

Stress management, in contrast, can play an important role in maintaining optimal serotonin levels. Here are some study-backed stress-relieving techniques to try:.

Massage therapy is a great way to decrease stress, but there is also evidence that therapeutic hands-on massage can not only increase serotonin levels but also another "feel-good" hormone called dopamine.

Massage also appears to decrease the stress hormone cortisol which is linked to an increased risk of depression and anxiety. There are numerous types of massage therapy.

Some like aromatherapy massage, Shiatsu, and Thai massage are largely focused on stress relief, while others like trigger point massage and sports massage can also target more serious nerve or musculoskeletal problems.

Human biology is such that behaviors essential to survival—such as eating, sleeping, and sex—trigger the "pleasure center" of the brain, called the orbitofrontal cortex. If it feels good to engage in these behaviors, we will make every effort to pursue and repeat them.

Social interaction falls into this same category of behaviors. Connectedness with others can improve your "social fitness" and mental health. You can do this by:. Serotonin can be boosted synthetically, too.

Antidepressants are a common line of treatment for depressive symptoms that may be due to low serotonin levels. There are several different kinds of antidepressants including:. These antidepressants can help boost serotonin levels.

Sometimes people need to try a few different meds to find the antidepressant that works for them. Talk with your healthcare provider about any side effects you develop, and work with them to find the best fit. Increasing serotonin levels can be done naturally.

The best ways to do this include eating well, getting out in the sun or supplementing with vitamin D, exercising, taking adaptogens, and managing stress.

Serotonin can also be increased synthetically with antidepressants. Too much can also be harmful to your health. Finding the right balance is key. Hormone Health Network. What is serotonin?

Weng, R. et al. Metabolomics approach reveals integrated metabolic network associated with serotonin deficiency. Sci Rep 5, doi: Cowen PJ, Browning M. What has serotonin to do with depression? World Psychiatry.

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Rev Bras Farmacogn. Shabbir F, Patel A, Mattison C, et al. Effect of diet on serotonergic neurotransmission in depression. Neurochem Int.

Richard DM, Dawes MA, Mathias CE, Acheson A, Hill-Kapturczak, McDougherty DM. L-tryptophan: basic metabolic functions, behavioral research and therapeutic indications. Int J Tryptophan Res. Kikuchi AM, Tanabe A, Iwahori Y. A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning.

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Lee JB, Kim TW. Ingestion of caffeine links dopamine and 5-hydroxytryptamine release during half immersion in 42°C hot water in a humans. J Exerc Rehabil. Choudhary AK, Lee YY. Neurophysiological symptoms and aspartame: what is the connection? Nutr Neurosci.

Lowette K, Desmet AS, Farre RM, Tack J, Vanden Berghe P. Fructose consumption impairs serotonergic signaling in the murine enteric nervous system. Neurogastroenterol Motil. Bennie JA, Teychenne MJ, De Cocker K, Biddle SJH.

Associations between aerobic and muscle-strengthening exercise with depressive symptom severity among 17, U. Prev Med. Taylor AM, Holscher HD. A review of dietary and microbial connections to depression, anxiety, and stress. van der Rhee HJ, de Vries E, Coebergh JW.

Regular sun exposure benefits health. Med Hypotheses. Cui Y, Gong Q, Huang C, et al. The relationship between sunlight exposure duration and depressive symptoms: A cross-sectional study on elderly Chinese women. PLoS One. Emamjomeh S, Segura LE, Cotter JA, Schick EE. Acute ultraviolet light exposure and post-resistance exercise serum testosterone: a pilot study in older men.

Int J Exerc Sci. Luo CW, Chen SP, Chiang CY, et al. Association between ultraviolet B exposure levels and depression in Taiwanese adults: a nested case—control study. Int J Environ Res Public Health. Oldham MA, Ciraulo DA. Bright light therapy for depression: a review of its effects on chronobiology and the autonomic nervous system.

Chronobiol Int. Perera S, Eisen R, Bhatt M, et al. Light therapy for non-seasonal depression: systematic review and meta-analysis. BJPsych Open. Amsterdam JD, Panossian AG. Rhodiola rosea L. as a putative botanical antidepressant.

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Hypericum perforatum St John's wort beyond depression: a therapeutic perspective for pain conditions. J Ethnopharmacol. Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: a meta-analysis. Transl Psychiatry. Patel YA, Marzella N. Dietary supplement-drug interaction-induced serotonin syndrome progressing to acute compartment syndrome.

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Mol Psychiatry. Centers for Disease Control and Prevention. Accessed May 1, Products and Services Begin Exploring Women's Health Solutions at Mayo Clinic Store A Book: Mayo Clinic Family Health Book, 5th Edition Newsletter: Mayo Clinic Health Letter — Digital Edition.

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