Millions of people wake up every day feeling sad or empty. Maybe you feel tired, even after eight hours of sleep. Depression affects your energy levels, your sleep quality, and your ability to enjoy life.
While traditional antidepressants do the job for many people, they’re not the only option. Being aware of alternatives is smart, especially if you experience side effects or don’t respond well to medication.
Some people simply want to try a more natural approach first. The good news? Research found that natural alternatives can be just as effective for mild to moderate depression. These options have fewer side effects and give you more control over your mental health journey. Let’s explore seven natural alternatives that actually work.
Medicinal Mushrooms for Depression
At the Medical Mushroom Healing Center, we’ve seen firsthand how powerful medicinal mushrooms can be for mental wellness.
What Studies Found
A systematic review published in 2025 shows that certain psilocybin-containing mushrooms used in controlled clinical settings can help treat depression and improve mood by affecting serotonin receptors in the brain.
According to a study published in 2025, medicinal mushrooms like Lion’s Mane and Reishi may influence brain chemicals and reduce inflammation, helping create new brain connections. At the Medical Mushroom Healing Center, we offer guided meditation programs that safely incorporate mushroom therapy with professional support, helping people find calm and clarity. We offer different programs that meet you where you are in your healing journey. Please note that psilocybin use remains regulated in most regions, and our programs always operate within local legal and clinical frameworks.
St. John’s Wort for Mental Health
St. John’s Wort is a plant that has been used for centuries to treat depression, and modern research backs up its effectiveness. Think of it as nature’s mood booster.
What Studies Found
A systematic review of St. John’s Wort found that its use as monotherapy for mild to moderate depression is superior to placebo in improving depressive symptoms.
A meta-analysis compared St. John’s Wort to common antidepressants like SSRIs; they found similar effectiveness with fewer people dropping out due to side effects.
St. John’s Wort works by increasing serotonin levels in your brain, similar to how prescription antidepressants work. Most clinical trials used standardized St. John’s Wort extracts at doses of several hundred milligrams per day (commonly ~300 mg taken two to three times daily, totaling about 600–900 mg/day).
Be aware that St. John’s Wort can interact with many prescription medications, so consult your doctor before use.
Omega-3 Fatty Acids and Depression
You’ve probably heard that fish oil is good for your heart, but did you know it can also help your mood? Omega-3 fatty acids found in fish oil reduce depression symptoms.
What Studies Found
A meta-analysis published in 2019 found that omega-3 supplements, particularly those high in EPA, significantly improved depressive symptoms in patients with mild to moderate depression.
A review published in 2020 by the National Institutes of Health (NIH) shows that omega-3s are especially helpful for people who have inflammation in their bodies, as these fatty acids reduce inflammation in the brain and improve communication between brain cells, which can ease symptoms of depression.
The most effective doses appear to be between 1 and 2 grams per day of EPA-dominant omega-3 formulations (≥60% EPA content). You can get omega-3s from fatty fish like salmon and sardines, or from supplements available at most health stores.
Exercise as a Natural Antidepressant
Moving your body isn’t just good for your physical health. Exercise works as well as antidepressants for some people with depression.
What Studies Found
Here’s what happens when you exercise: Your brain releases feel-good chemicals called endorphins, and it also grows new brain cells in areas that control mood. A systematic review published in 2024 found that walking or jogging, yoga, and strength training were particularly effective at reducing depression symptoms, especially when performed regularly at moderate to higher intensity.
Nobody expects you to start running marathons. Start with just a five-minute walk per day, and you can slowly build up from there. Exercise also helps with sleep, energy levels, and overall health—all things that depression affects.
Vitamin D Deficiency and Mood Disorders
Low vitamin D levels are associated with increased symptoms of depression and anxiety. Your body makes vitamin D from sunlight, but many people don’t get enough sun exposure, especially in the winter months.
What Studies Found
Vitamin D plays an important role in making brain chemicals like serotonin, dopamine, and norepinephrine, which control your mood. According to a systematic review by Anglin et al. (2013), those with depression had lower vitamin D levels.
While observational studies link low vitamin D to depression, evidence from supplementation trials is mixed. Getting 10 minutes of sun exposure on your arms and legs two to three times per week can help maintain healthy vitamin D levels. You can also take vitamin D supplements (check with your doctor about the right dose) or eat foods like fatty fish, egg yolks, and fortified milk.
Saffron Extract for Depression Relief
Saffron isn’t just an expensive spice—it’s also a powerful mood enhancer. Modern research backs up saffron’s antidepressant potential.
What Studies Found
Research found that saffron extract can significantly reduce symptoms of mild to moderate depression and acts similarly to traditional antidepressants.
Studies comparing saffron to common antidepressants like fluoxetine and imipramine found that saffron, at doses of about 28-30 mg per day, was equally effective. A large study with over 200 participants found that taking 28 mg of saffron extract daily for 12 weeks significantly improved depression scores.
Saffron also helps reduce stress and improve sleep quality. And the best part is that it has minimal side effects compared to prescription medications.
Mindfulness Meditation for Mental Wellness
Mindfulness means paying attention to the present moment without judging your thoughts or feelings. It sounds simple, but it’s incredibly powerful for depression.
What Studies Found
Research has shown that mindfulness-based cognitive therapy (MBCT) reduced relapse rates by about 31% compared to standard care (pooled across trials for relapse prevention over roughly 60 weeks). It is effective at preventing depression from returning in people who have had multiple episodes.
Studies found that mindfulness therapy was effective at improving both anxiety and mood symptoms, with especially strong effects in people diagnosed with anxiety and depression.
The group aspect of mindfulness training helps people realize that their negative thought patterns are common and not facts about their lives. You can practice mindfulness through meditation, yoga, or simple breathing exercises.
Many of our clients at the Medical Mushroom Healing Center combine mindfulness practices with their treatment programs for even better results.
Your Path to Natural Healing Starts Here
Depression doesn’t have to control your life. These seven natural alternatives offer hope without the heavy side effects of traditional medications.
Remember, these natural approaches work best for mild to moderate depression. If you’re experiencing severe depression or having thoughts of self-harm, please reach out to a mental health professional immediately.
At the Medical Mushroom Healing Center, we offer safe, guided mushroom therapy combined with meditation and support. Our programs are designed for people who want real healing on their own terms. Contact us today for a free consultation if you’re ready to take control of your mental wellness.
Frequently Asked Questions
Are natural alternatives as effective as prescription antidepressants?
For mild to moderate depression, they can be just as effective, but severe cases may require medical treatment.
How long does it take for natural alternatives to work?
Most natural treatments take 4-8 weeks to show full effects, similar to prescription antidepressants. Some people notice improvements within 2-3 weeks.
Can I combine multiple natural alternatives?
Yes, many people combine approaches like exercise with omega-3 supplements or mindfulness with vitamin D. However, check with a healthcare provider before incorporating supplements.
Are there side effects with natural alternatives?
Natural alternatives generally have fewer side effects than prescription medications. Common mild effects might include stomach upset from supplements or temporary soreness from starting exercise.
Is medicinal mushroom therapy legal?
At the Medical Mushroom Healing Center, we operate within legal frameworks. We stay 100% compliant with California’s regulations and prioritize your safety.Should I stop my antidepressants to try natural alternatives? Never stop prescription medications without consulting your doctor. Many natural options can be used alongside medications.