15 Natural Antidepressants (with An Explanation Of Their Benefits)
Depression is a psychological problem that requires the intervention of mental health professionals, both psychologists and psychiatrists.
However, although it is always preferable to go to therapy, we can introduce various foods and natural compounds into our lifestyle that can help us reduce and prevent the symptoms of depressive symptoms.
Next we will discover several natural antidepressants that are very easy to obtain and whose regular consumption contributes to regulating the mood, although it does not serve to cure psychological disorders.
15 natural antidepressants: characteristics and how to use them
We can consider as natural antidepressants: any element that contains one or more active ingredients that contributes to regulating the mood. These are natural remedies, since their therapeutic or potentially preventive properties for mood problems are found naturally in the plant or animal from which the final product has been extracted.
This type of antidepressants They are not as powerful as psychotropic drugs nor as effective as going to a psychologist if you have depression.However, they can be a good option to keep your mood regulated in addition to maintaining a healthy lifestyle. Not only are certain plants taken in the form of an infusion or phytotherapy pills natural antidepressants, but foods such as fish, citrus fruits or legumes would also be found within this group because they contain vitamins and nutrients that contribute to good mental health.
Next we are going to talk about three main groups of natural antidepressants: herbal remedies, “natural” pills and foods with antidepressant properties.
Herbal remedies
Within this group we would find all the plants that, taken both in the form of an infusion and ingested, are believed to have a certain therapeutic value in regulating the mood.
1. St. John’s Wort
St. John’s wort or St. John’s wortHypericum perforatum) is a yellow flower widely known in the history of medicine. It is considered a very effective herbal remedy against depression, perhaps the most effective, and it is easy to obtain in herbalists.
It is normally marketed as a dietary supplement that produces effects similar to SSRIs.this being one of the main antidepressant drugs used in psychiatric therapy, such as fluoxetine, which inhibits the reuptake of serotonin and changes the levels of dopamine and norepinephrine.
The administration of St. John’s wort is usually in the form of an infusion with this herb and, in addition to regulating the mood, it is useful as an anti-inflammatory for muscle pain and spasms.
It is usually recommended to take it at the end of summer to avoid what is known as seasonal affective disorder and also to combat post-vacation syndrome. It can also be taken to calm anxiety.
2. Rhodiola rosea
The Rhodiola rosea, commonly called rhodiola, is an herb that is consumed because it is believed to provide high levels of energy. The rhodiola It is consumed dry, taking doses between 250 and 750 mg per day maximumin one or two doses, helping to reduce fatigue, tiredness and anhedonia, which is why it is used to combat depression.
But in addition to being useful for treating mild depression naturally, rhodiola is traditionally used to stimulate sexual activity and has also been attributed with anti-cancer properties. In fact, this vegetable is widely consumed in the Nordic countries, and there it has also been taken to prevent hair loss, combat infertility and withstand the harsh climatic conditions of cold places.
3. Ginkgo biloba
Ginkgo biloba is an especially useful plant for people over 50 years of age, especially because it improves circulation and reduces brain damage associated with aging, changes that can alter mood. NIt is normally recommended to consume it at low dosesbetween about 100 and 200 mg per day and it has been seen that the extract of this plant contributes to the levels of serotonin, the hormone of happiness.
4. Lavender
Lavender (Lavandula latifolia), in addition to being a quite beautiful plant, has also been used as a natural remedy to combat health problems, including depressive symptoms. This vegetable helps reduce stomach symptoms, promoting appetite, relieving colic and nausea. It is usually taken in the form of an infusion or in the form of pastries..
5. Basil
Basil (Ocimum basilicum) is used as an essential oil for taking baths and also in aromatherapy to induce relaxation. Its benefits are also taken advantage of by being consumed. in the form of an infusionit is advisable to do it every night, before going to sleep, reducing anxiety, fatigue and having antidepressant properties.
6. Borage
The borage (Borago officinalis) prevents contributes to enhancing emotional well-being. Its consumption is recommended at night, before going to sleep, as with basil infusions. It can be consumed both in the form of tea and juice.depending on the time of year and how you prefer to take it.
The damiana (Turnera diffusa) is considered one of the best natural antidepressants that we can find in herbalists. This plant has antidepressant properties, in addition to being an aphrodisiac, laxative and natural stimulant because it stimulates the spinal centers, helping with urination. It also helps the hormonal system, being used for postpartum depression and menopause.
Natural pills
There are many natural pills made to combat depression. As we have mentioned, These are not medications as powerful as psychotropic drugs nor are they as effective as psychotherapy.but they can be a good option for milder cases of depression and also as a less invasive measure to treat it.
8. Animus
The Animus It is a natural food supplement, made up of saffron and vitamin B6 which helps maintain a stable mood, contributes to emotional balance and induces relaxation. This pill can be found both in pharmacies and herbalists and its administration consists of taking one orally per day.
9. Courage
Courage is a natural pill used to regulate mood. It achieves this thanks to its composition, made from five nutrients with psychoregulatory capacity: B1, B2, B12, niacin and magnesium, in addition to combining other minerals. It is used as a food supplement taking a daily dose.
10. Gaba 50
Gaba 50 are tablets whose effects contribute to reducing anxiety, They help you fall asleep and also have anticonvulsant and antispastic properties.. One of its therapeutic or side effects, depending on what it is used for, is that it reduces appetite. Among its components we find vitamin B6 and magnesium, it can be obtained in herbalists and medicines and should be taken once a day.
Antidepressant foods
Finally we enter the group of antidepressant foods. Here we are going to group them based on the nutrient associated with therapeutic effects for depression. The main ones are the following.
11. Foods rich in folic acid
In different studies it has been concluded that the absence of folic acid is a common condition in depressed people. Therefore, to avoid problems related to its shortage, it is necessary to take foods rich in this nutrient, among which we can find peanuts, citrus fruits, vegetables, milk and cereals.
Omega-3 can help reduce depressive symptoms. These are natural fatty acids that, in addition to helping with low mood, can help avoid anxiety states.. This nutrient must be incorporated through food since the body does not manufacture it.
It is found naturally in oily fish, nuts, vegetables, oats, quinoa, olive oil, egg yolk and seafood, with the Mediterranean diet being especially rich in omega-3.
13. Foods rich in L-tryptophan
Tryptophan is an amino acid that is involved in the production of serotonin, which influences mood. Its consumption induces states of relaxation and tranquilitywhich is why the consumption of foods with L-tryptophan serves to prevent the symptoms of anxiety-depressive symptoms.
Tryptophan is obtained through the diet and, once the body has obtained it, it converts it into niacin, serotonin and melatonin. Among the foods that contain this nutrient we have bananas, pineapples, mangoes, dates, avocados, sesame seeds, oats, almonds, pumpkin seeds, turkey, chicken, beef, eggs and cheese.
14. Foods with vitamin B
Vitamin B has high contents of folacin or folic acid. These types of vitamins are of great importance for the regeneration of the nervous system and, although they are not strictly a natural antidepressant, they do have a protective function, restoring nervous tissue. We can find vitamin B in many foods, such as seafood, organ meats, fish, dairy products, eggs, chickpeas, spinach, oats, carrots, buckwheat and avocados.
15. Spices
Finally, among the foods with antidepressant properties we find three spices: saffron, turmeric and cayenne pepper.
Saffron is a rather expensive spice that has a very powerful effect in treating depression. This food protects serotonin and dopamine levels, contributing to the regulation of mood.
Then we have turmeric, a food that contains curcumin, a compound that is considered a natural antidepressant. This spice can increase the level of serotonin, inducing a better mood and greater peace of mind. It also increases dopamine in the brain, regulating emotions.
Finally we find cayenne pepper which, thanks to its compound, capsaicin, manages to stimulate the production of endorphins, the same substances that are produced after having done physical activity and that cause a feeling of pleasure and peace of mind.
