The 22 Best Natural Treatments and Remedies for OCD

February 4, 2024 Jordan Fallis

Obsessive-compulsive disorder (OCD) is a chronic mental disorder characterized by obsessions (repetitive thoughts) and compulsions (repetitive actions).

It affects about 3 per cent of adults and 1 per cent of children (79).

It’s clear that both genetic and environmental factors contribute to the development of OCD.

Research shows that OCD is often inherited and passed down within families (89).

But experiencing abuse or trauma as a child also increases the risk of developing the disorder (86-88).

Both children and adults with OCD have high levels of cortisol (a stress hormone) in their blood, and increased glutamate (an excitatory neurotransmitter) in their brain (80-83).

They also have lower levels of GABA and serotonin, which are relaxing neurotransmitters in the brain (84-85).

Antidepressant medication is the standard treatment for OCD.

But many people prefer to manage and treat their OCD without having to rely on drugs.

Researchers have studied many different natural treatments for OCD, and this article explores the most promising ones.

The first section of this article explores the best nutrients, herbs and supplements to naturally treat OCD.

The second section of the article explores the best lifestyle habits, therapies and practices to combat and overcome OCD.

It is important to note that people with OCD often have to try more than one therapy to find one that works well for them.

You shouldn't suddenly change or discontinue your current OCD treatment without consulting with your doctor first.

But read on to learn about some of the best natural remedies and therapies that can help reduce your symptoms of obsessive-compulsive disorder.

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The Best Nutrients, Herbs and Supplements for Naturally Treating OCD

1. N-Acetyl Cysteine

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.

It’s also the precursor to glutathione, your body’s master antioxidant.

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.

But supplementing with NAC can increase and normalize your cysteine and glutathione levels.

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including OCD.

More than one study has found that NAC can significantly improve OCD symptoms in more than half of OCD patients (44, 46).

And a systematic review determined that NAC is effective at reducing the severity of OCD symptoms with minimal side effects (45).

NAC is included in Optimal Antiox.

Be sure to read this article all about the benefits of NAC.

2. Inositol

Inositol is a naturally-occurring molecule found in nearly all plants and animals. It plays a key role in various biological processes.

The brain has the highest concentration of inositol, where it plays an important role making and affecting neurotransmitters, including serotonin (1).

Inositol can be found in many foods, particularly fruit, especially cantaloupe and oranges (2). These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

It used to be considered a B Vitamin (Vitamin B8). But it currently is no longer considered an essential nutrient because your body can produce inositol from glucose (3).

However, supplementation with inositol can still help reduce symptoms of OCD.

In one study, patients with OCD took 18 grams of inositol or placebo daily for six weeks.

At the end of the six weeks, the patients who took inositol had significantly lower scores on the Yale-Brown Obsessive Compulsive Scale.

The researchers concluded that inositol can effectively treat obsessive-compulsive disorder (4-5).

It’s important to point out that the research suggests that you need to take high doses (12 to 18 grams daily) if you want to experience the anxiety-reducing benefits of inositol.

I took high doses of inositol when weening off psychiatric medication.

I personally noticed a reduction in my obsessive-compulsive tendencies while supplementing with it.

Check out my full post about inositol to learn more about the benefits.

3. Zinc

Zinc is an essential mineral for mental health, especially if you have chronic anxiety.

Unfortunately, many people are deficient in zinc. In fact, it’s estimated that 2 billion people in the world are deficient. And this often includes people with OCD.

Researchers have found that patients with OCD tend to have much lower levels of zinc that individuals without OCD (49).

And one study showed that zinc supplementation helped reduce obsessions and compulsions without side effects (50).

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. I created it because I want to give my clients and readers the very best zinc supplement so that they can experience superior results. I have found that many zinc supplements on the market fall short. Optimal Zinc includes several other nutrients (co-factors) that increase the absorption of zinc.

Besides supplementing, you should also eat plenty of healthy, whole foods that contain zinc.

Some of the best foods to optimize your zinc levels include:

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Check out my previous post all about zinc and anxiety if you want to learn more about how zinc impacts anxiety levels and can contribute to OCD.

Zinc can also stimulate your vagus nerve, which reduces anxiety.

4. Glycine

Glycine is an amino acid commonly found in protein-rich foods such as meat, fish, collagen and gelatin. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Glycine is one of three amino acids that your body uses to make glutathione, the master antioxidant in your body.

Supplementing with 60 grams of glycine daily has been shown to reduce OCD symptoms (70).

I personally take collagen protein powder to make sure I get enough glycine. Or you can supplement with pure glycine powder.

Another option is to take sarcosine.

Sarcosine is a natural supplement that inhibits the uptake of glycine. By doing this, it increases the availability of glycine in the brain.

Researchers have found that sarcosine can lead to quick, profound and sustained improvements in OCD symptoms (71).

I’ve tried sarcosine and I find that it’s much more powerful and effective at improving mental health symptoms than taking glycine or collagen powder. It's very good at reducing anxiety.

5. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for optimal health.

Research shows that curcumin can significantly improve obsessive-compulsive symptoms by increasing serotonin (53).

Curcumin is a good option if you struggle with chronic inflammation, depression and OCD.

In my experience, it doesn’t help as much if you only have anxiety.

Curcumin is included in the Optimal Energy and Optimal Antiox supplements.

Since curcumin is a fat soluble, take it with a fatty meal.

6. Caffeine

Caffeine is a surprising natural remedy for OCD.

It usually increases anxiety and stress in most people.

But research shows that it can improve OCD symptoms.

Two clinical trials found that caffeine significantly reduces the severity of OCD symptoms in people with treatment-resistant OCD (47-48).

I recently cut out coffee completely but I used to drink this coffee.

You can also just take pure caffeine tablets if you want. I sometimes take tablets before a workout.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed. Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep.

It's also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine.

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.

That’s why I included coffee fruit in the Optimal Brain supplement.

7. Magnesium

Magnesium is the fourth most abundant mineral in the human body, and it’s absolutely essential for optimal mental health.

It’s absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Unfortunately, many people don’t get enough of it, even if they eat a healthy diet.

Research shows that low magnesium levels contribute and worsen many neuropsychiatric problems, including OCD.

Patients with OCD have significantly lower levels of magnesium in their blood than people without OCD (54).

So if you have OCD, it’s clearly important to make sure you’re getting enough magnesium so that you don’t have a deficiency.

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day. That’s why it’s included in my Optimal Calm supplement.

Epsom salt baths are another great way to increase your body’s intake of magnesium.

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:

Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

8. Milk Thistle

Milk thistle is a herb commonly used to improve liver health and protect the liver from alcohol and other drugs.

Silymarin, one of the flavonoids in milk thistle, has been shown to increase serotonin levels in the brains of animals (72).

And one human study found that milk thistle works just as well as a popular SSRI antidepressant at reducing OCD symptoms (73).

9. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.

So not surprisingly, probiotics have been shown to be another possible natural remedy for OCD.

Studies also show that the neurotransmitter serotonin is produced in the gut.

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (18).

Probiotics have also been shown to stimulate the vagus nerve and reduce inflammation, which tends to be elevated in people with OCD.

A systematic review of 38 studies concluded the probiotics can improve psychiatric disorder-related behaviors, including anxiety and OCD (55).

The researchers found that the following probiotics can help with OCD:

All three of these probiotics are included in the Optimal Biotics supplement.

You can also check out this article to learn more about the top 9 psychobiotics that can help reduce your anxiety.

And this article includes 5 ways to increase your good gut bacteria.

10. Borage Oil

Borage oil is a natural remedy made from the seeds of the Borago officinalis plant.

The oil is high in gamma linoleic acid (GLA), which is an essential fatty acid that must be obtained from your diet.

It’s commonly used to help reduce the inflammation that is linked to many chronic diseases.

Its anti-inflammatory effects may be why it helps reduce OCD.

Researchers have found that 500 mg of borage oil per day can reduce obsessive and compulsive and anxiety symptoms (75).

Animal research also shows that it can have anti-anxiety effects similar to benzodiazepines (74).

I took borage oil years ago but no longer feel the need to take it.

11. Iron

Iron is a trace mineral found in every living cell in our bodies.

It carries oxygen to all parts of your body, and low levels can leave you feeling tired, pale, irritable and foggy.

But research also shows that iron is an important cofactor in the synthesis of serotonin, and an iron deficiency can increase the risk of developing an anxiety disorder (6).

Researchers have also found that blood iron levels are significantly lower in patients with mild and moderate OCD (51).

Despite this, I don’t actually recommend supplementing with iron because some research suggests that too much iron can cause health problems and actually increase anxiety (7).

It’s definitely a much better idea to test your iron levels and naturally get your iron from food.

I make sure I get enough simply by taking grass-fed beef liver capsules.

Beef liver is one of the best sources of iron. But I don’t like the taste of cooked beef liver, so I go with the capsules instead.

Some other good sources of iron include:

Spirulina
Dark chocolate
Spinach

Sardines
Pistachios
Raisons

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

12. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

In one study, 30 people with OCD took ashwagandha for 6 weeks, and it notably and significantly reduced their OCD symptoms (52).

Animal research also shows that ashwagandha causes anti-anxiety effects, reduces OCD-like behaviour and improves stress tolerance in rats (8-13).

So it’s a pretty impressive herbal remedy for OCD and anxiety.

But how does it work?

By increasing serotonin and GABA in the brain, and lowering cortisol levels by 25 per cent (14-17).

Ashwagandha is one of the main herbs I took to help myself get off psychiatric medications.

It’s included in the Optimal Calm supplement.

13. Saffron

Saffron is a spice derived from the Crocus sativus plant.

It has a number of health benefits due to the medicinal compounds within it.

Saffron is one of the best supplements for reducing depression, anxiety and stress.

Safranal and Crocetin, two of the compounds within saffron, have been shown to stimulate GABA receptors and increase serotonin levels in the brain (19-20).

As a result, researchers have determined that saffron can reduce compulsive behavior (56).

14. Valerian

Valerian (Valeriana officinalis) is a natural herb, and the root of the herb has traditionally been used to treat insomnia.

But it also can reduce symptoms of OCD.

In one study, supplementing with 750 mg of valerian for eight weeks reduced symptoms by 25% in people diagnosed with OCD (57).

And in an animal study, valerian demonstrated anti-obsessive and anti-compulsive effects and researchers determined it's a good candidate for treating obsessive-compulsive disorder (21).

Scientists have collected a massive amount of research demonstrating that the compounds in valerian naturally reduce symptoms of OCD by:

Partially activating serotonin receptors
Maintaining serotonin levels
Reducing stress hormone levels
Binding to GABA receptors in the amygdala, a brain region associated with fear and anxiety
Increasing GABA levels
Inhibiting the breakdown of GABA in the brain (22-43).

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.

This is why valerian is often called “Nature’s Valium”.

Valerian is one of the first herbal remedies I took years ago to manage my anxiety at night and improve my sleep.

It’s included in this anti-anxiety supplement.

Valerian supplements include the roots and stems of the plant.

But you can also take it as a tea or tincture if you want.

The Best Lifestyle Habits, Therapies and Practices for Naturally Treating OCD

15. Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) is one of the first-line treatments for OCD.

It involves challenging and changing unhelpful cognitive distortions and behaviors, improving emotional regulation, and developing personal coping strategies.

A meta-analysis of high-quality studies concluded that CBT is an effective method for treating OCD and reducing OCD symptoms (77-78).

I personally never found CBT helpful for my mental health issues but other people do.

It’s definitely worth trying if you OCD though.

16. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

Personally, neurofeedback was one of the most impactful actions I took to overcome severe anxiety.

It works at a deep subconscious level, breaking the cycle of chronic anxiety.

It allows shifts you into a natural, healthier state of mind.

And research shows that it works for people with OCD.

One study showed that it can normalize brain activity in people with OCD (58).

If you want to try neurofeedback, it’s best to work with a qualified neurofeedback practitioner.

If you’re interested in neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works.

I also sometimes recommend the Muse headband. It’s a decent substitute to real neurofeedback and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about the Muse headband here, and you can get it through the Muse website. But keep in mind that it’s definitely not as good as clinical neurofeedback.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

17. Light Therapy

Light therapy is another natural therapy that you may be able to use to manage and treat your OCD.

I came across a case study of a woman who had OCD and it got a lot worse in the winter.

But two hours of light therapy every day for two weeks improved her mood and reduced her symptoms of obsession.

What’s most surprising is that her condition remained stable for 16 months afterwards. She even made it through the next following winter (69).

I personally get sunlight every day during the spring and summer months to support my mental health.

I also use a number of different at-home devices to improve my mood and optimize my brain function.

Throughout the winter, I use a seasonal affective disorder (SAD) light box. I turn it on next to my desk in the morning.

I also have a Vitamin D sunlamp for the winter months.

And all year around, I use low-level red-light therapy (LLLT) to improve my mood and cognitive function. I use these three LLLT devices:

Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I take with me when I’m travelling. I shine it on my forehead.
Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light that I’ve now been using regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

You can read more about LLLT here.

I highly recommend all of the above devices if you really want to optimize your mental health and reduce symptoms of OCD.

18. Meditation

Meditation is my favourite daily activity to relax and ground myself.

And if you have OCD, you should try to add it into your daily routine as well.

In one study, OCD patients received mindfulness training. They were taught meditative breathing, body-scan, and mindful daily living.

By the end of the study, they witnessed a “significant and large reduction” in their OCD symptoms. It was much easier for them to “let go” (66).

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditation a lot more fun and tolerable.

I previously wrote about the Muse headband here, and you can get it through the Muse website.

19. Mindfulness-Based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) is a type of therapy that includes a mix of cognitive behavioral therapy methods and mindfulness meditate practices.

As mentioned before, mindfulness meditation and cognitive behavioral therapy help people with OCD individually.

So it’s not too surprising they also help when used in combination.

In one study, eight weeks of MBCT reduced OCD symptoms.

Two third of the participants reported a decline in symptoms, including an increased ability to let unpleasant emotions surface and to live more consciously in the present (76).

20. Exercise

Exercise is another natural way to manage and treat OCD.

It’s easily accessible and free, and many doctors and researchers recommend exercise as their number one piece of advice for optimal mental health.

Five different studies have found that aerobic exercise can reduce OCD symptoms (59-63).

After exercising for 12 weeks, study participants reported fewer obsessions and compulsions, and the benefits remain for 6 months (64).

The exercise doesn’t need to be intense though.

Even simply walking can reduce symptoms of OCD (65).

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly.

21. Music

Music is actually very healing and can have a calming effect on the brain.

I previously wrote about how music can naturally reduce cortisol, and increase dopamine and oxytocin.

This is probably why it’s been shown to help people with OCD.

In one study, music therapy reduced symptoms of obsession, depression and anxiety in patients with OCD (67).

22. Acupuncture

Acupuncture is another natural treatment that has been shown to help people with OCD.

In one study, 19 patients with treatment-resistant OCD received 12 sessions of acupuncture, and it significantly alleviated their OCD symptoms (68).

I’m personally a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

At the end of each appointment, my practitioner would secure small black seeds on my ear.

In my experience, ear acupuncture is more effective than regular acupuncture.

I also lie on an acupuncture mat at home to relax before bed.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

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The 25 Best Natural Supplements Proven to Reduce Depression

February 4, 2024 Jordan Fallis

In this article, I want to share with you my favourite natural supplements for relieving depression.

Research shows that there are many natural antidepressants that are just as effective as prescription antidepressants, but without adverse effects.

After I came off medication, I relied on many of them to reduce depression and improve my mood and energy.

Depression is complex, and there are often numerous underlying root causes.

But these natural options will support you and prop you up while you seek and resolve the root causes of your depression.

I’ve tried hundreds of natural supplements over the years, and these are the most effective ones for depression.

They’ve really helped me, and I’ve seen other people get better with them as well.

Read on to discover the best evidence-based supplements for treating depression.

A smiley face made out of supplement capsules.

The Best Vitamin and Mineral Supplements For Depression

1. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

Unfortunately, a lot of people are deficient in magnesium.

This is a shame because magnesium is absolutely essential for the proper functioning of your nervous system and optimal neurotransmitter activity.

Research clearly shows there are links between low magnesium intake, magnesium deficiency, and depression and suicide (26-28, 34-35).

Several studies also show that magnesium supplementation improves depressive symptoms in people with depression, including people with postpartum depression, premenstrual syndrome, and chronic fatigue syndrome (29-32).

Sometimes even just one week of supplementing with magnesium can improve mood and reverse symptoms of depression (33).

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking every day.

Epsom salt baths are another great way to increase your body’s intake of magnesium.

You should also make sure you’re eating enough magnesium-rich foods on a regular basis, including:

Spinach
Chard
Pumpkin seeds
Almonds
Avocado
Dark chocolate
Bananas

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

2. Vitamin D

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

Unfortunately, Vitamin D deficiency is widespread and has become a major global health problem. Researchers estimate that 50% of people are at risk of Vitamin D deficiency.

This is a huge concern because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including depression.

Research shows that there is a strong link between Vitamin D deficiency and depression and suicide (36-37).

Thankfully, several studies shown that Vitamin D3 supplementation reduces depressive symptoms, treats seasonal affective disorder, and lowers suicide risk (38-40).

Vitamin D helps fight depression because it plays a key role in the production of dopamine and norepinephrine, and protects against the depletion of dopamine and serotonin in the brain (41).

Ideally, you should get your Vitamin D by going outside and getting sun.

I try to get sunlight every day during the spring and summer months.

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together.

3. Zinc

Zinc is an essential mineral for mental health, as it plays a key role in neurotransmission and nervous system functioning.

Unfortunately, it’s estimated that 2 billion people in the world are deficient in zinc, and several studies show that even subclinical zinc deficiency impairs brain function (42-44).

Researchers have also found that a zinc deficiency increases the likelihood of developing depression, as well as increasing the severity of depression (45).

But zinc supplementation can definitely help.

A meta-analysis concluded that taking a zinc supplement is an effective treatment for depression (46).

In one study, 50 people took 30 mg of zinc for 12 weeks, and their mood significantly improved, and their BDNF levels increased as well (47-49).

So if you struggle with depression, it’s quite possible you’re deficient, and you’ll want to consider taking a zinc supplement to optimize your levels.

Some of the best foods you should eat to optimize your zinc levels include:

Oysters
Grass-fed beef
Pumpkin seeds
Cashews
Mushrooms
Spinach

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Check out my previous post all about zinc for more steps you can take to increase your zinc levels.

4. Methylfolate

Folate (Vitamin B9) is an essential B vitamin that plays a key role in methylation, one of the most important processes in your body and brain for optimal energy and nervous system function.

Researchers have found that if you are depressed, you likely have lower levels of folate circulating in your blood, and people with low blood folate are at greater risk for developing depression (88).

Good dietary sources of natural folate include:

Leafy greens
Asparagus
Broccoli
Cauliflower
Strawberries
Avocado
Beef liver
Poultry

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, eating folate-rich foods sometimes isn’t enough. In fact, many people don't get enough folate from food because cooking and food processing destroy natural folates (103).

People with depression often need to supplement with methylfolate to get the full benefits.

In one study, six months of methylfolate supplementation reduced symptoms of depression in patients with clinical depression and schizophrenia (92).

Research also shows that taking methylfolate alongside an antidepressant makes the antidepressant more effective (93).

Researchers have even suggested that folate supplementation should be a first-line treatment for depression (104).

Methylfolate works because it lowers homocysteine levels, stimulates serotonin receptors in the brain, and plays a key role in the production of dopamine (94-102).

5. Vitamin B12

“Lack of understanding of B12 is one of the greatest tragedies of modern medicine.”

— Dr. James Greenblatt, Integrative Psychiatrist

Having sufficient levels of Vitamin B12 is necessary for optimal brain and mental health.

Unfortunately, a deficiency is very common, especially in older individuals and vegetarians and vegans.

Even if you eat meat and you’re young, you may still have a deficiency.

Poor gut health and even psychiatric medications can cause a deficiency.

In fact, it’s estimated that almost 40% of Americans are deficient today.

Numerous studies have shown that having a deficiency in Vitamin B12 leads to symptoms of depression (136-142).

But supplementation can help.

Research shows that supplementing with Vitamin B12 for six weeks can reduce depressive symptoms in depressed patients (143).

In one study, Vitamin B12 supplementation lowered homocysteine levels and reduced depression in more than 200 people (144).

If you decide to supplement, avoid the semisynthetic version of B12 (cyanocobalamin) and instead take the methylated form (methylcobalamin or methyl-B12).

Methyl-B12 is better absorbed and more biologically active.

Besides methyl-B12 and methylfolate, you should also consider supplementing with the rest of the B vitamins.

There is evidence to suggest that many people with depression are also deficient in Vitamin B1, B2, B3 and B6, and supplementing with them can help reduce, prevent and lower the risk of depression (145-151).

Vitamin B12 is also found in animal foods, and beef liver is a really good source. I take beef liver capsules because I don’t like the taste of liver.

The Best Spices and Herbal Supplements For Depression

6. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

It can also reduce depression (9).

In one study, rhodiola significantly reduced symptoms of depression and emotional instability in people with mild and moderate depression (7).

Another study found that it was almost as effective as Zoloft, a commonly prescribed antidepressant, but it was better tolerated and it didn’t cause nearly as many side effects (8).

Plenty of animal research also shows that rhodiola has antidepressant effects by lowering cortisol, and restoring serotonin, dopamine and norepinephrine (10-16).

I personally take a rhodiola supplement some of the time. I don't take it every day, only when I need a boost in mood and energy.

Be sure to check out this post to learn more about the benefits of rhodiola, above and beyond just reducing depression.

7. Ginseng

Ginseng is known for its anti-stress effects.

But it also has antidepressant effects (70).

More than one study has shown that ginseng reduces depression and increases quality of life (71-72).

Ginseng has been shown to work because it reduces inflammation and increases dopamine, serotonin and BDNF in the brain (73-76).

Ginseng is one of my favourite herbal supplements for brain function and depression.

8. St. John’s Wort

St. John’s Wort (Hypericum Perforatum) is a natural medicinal herb with antidepressant effects. It's often prescribed for depression in European countries.

Researchers have concluded that it’s as effective as pharmaceutical antidepressants for treating depression but has fewer adverse effects (105-107).

A double-blind, randomized control trial showed that St. John’s Wort can prevent depression from developing, and delay relapses in depression (108).

It's been found to work by increasing dopamine signaling and increasing serotonin receptors (109-111).

I took a St. John’s Wort supplement years ago for my depression. It helped me, but I eventually stopped taking it and working on fixing the true, underlying causes of my depression instead.

In my experience, it’s best for people who are struggling with mild or moderate depression.

It’s important to note that you shouldn’t take St. John’s Wort if you’re already taking antidepressant medication. They don’t mix well.

9. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease.

But researchers have also found that Ginkgo Biloba reduces depression in elderly individuals (123-127).

Ginkgo Biloba is included in the Optimal Brain supplement.

10. Saffron

Saffron plant. Saffron has been shown to reduce depression.

Saffron is a spice derived from the Crocus sativus plant.

It has a number of health benefits due to the medicinal compounds within it.

Researchers have found that saffron is effective at reducing depression in people with mild to moderate depression (127-128).

More than one study shows that saffron works just as well as SSRI antidepressants, reducing depression without side effects (129-131).

Saffron has also been shown to inhibit the reuptake of serotonin, dopamine and norepinephrine, similar to pharmaceutical antidepressants (132).

11. Curcumin

A picture of turmeric. Curcumin is the main compound in turmeric that has been shown to reduce depression.

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

Researchers have repeatedly found that curcumin reduces depressive symptoms in patients with major depression (84-86).

In one study, curcumin reduced depression in more than 100 people after six weeks of supplementation (87).

It also reduces inflammatory markers and cortisol levels, and increases BDNF levels, all of which are involved in depression (87).

The Best Amino Acid Supplements For Depression

12. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects.

It’s often used as a natural brain booster because it increases alertness and supports brain cells.

Researchers have found that ALCAR is quite effective at alleviating chronic fatigue, improving mood and treating depression (17-18).

In one study, supplementing with ALCAR for 1 to 2 months reduced depression in elderly individuals (19).

And another study showed that ALCAR can reduce depression in people with chronic depression. Twelve weeks of supplementation reduced their depressive symptoms just as effectively as an antidepressant (20).

It works because it supports mitochondrial function, and increases BDNF levels and serotonin levels in the brain (21-22).

I find that ALCAR personally gives me a big boost in mood, motivation, mental energy and resilience.

That’s why I included it in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

13. Theanine

A cup of green tea. Theanine is found in green tea and has been shown to help reduce depression.

Theanine is a unique amino acid found in tea. It has a number of mental health benefits.

I take theanine alongside my morning coffee. It definitely improves my mood. It also helps me focus and cancels out the jitters of caffeine.

In one study, theanine supplementation reduced depressive symptoms and anxiety, and improved sleep and cognitive function in patients with major depression (23).

Animal research also shows that theanine can alleviate depression in mice that are exposed to chronic stress (24).

This mental health supplement contains theanine, along with several natural compounds that have helped me manage depression and anxiety over the years.

Theanine can also be found in green tea, which has also been shown to help reduce depression (25).

14. DL-Phenylalanine

The chemical symbol for dopamine with three smiley faces at the ends. DL-Phenylalanine is one of the precursors to dopamine and can help reduce depression.

Phenylalanine is an essential amino acid, meaning that your body cannot create it, and you must obtain it from your diet.

It plays a key role in the production of dopamine, a critical neurotransmitter that can improve your mood (50).

People struggling with depression have been shown to have low levels of phenylalanine in their blood and urine (55).

You can find phenylalanine in from protein-rich foods, such as:

Chicken
Beef
Turkey
Seafood
Eggs
Bananas
Almonds
Avocados
Pumpkin seeds
Sesame seeds

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But I find that supplementing with DL-Phenylalanine (DLPA), a special supplemental form of phenylalanine, is much more effective than simply eating foods with phenylalanine.

In one study, 23 depressed patients took DLPA every day for 15 days. At the end of the 15 days, 17 of them had completely overcame their depression, and they didn't experience adverse side effects (51).

Another 3-week study found very similar results (52).

Researchers have even concluded that DLPA is just as effective as prescription antidepressants. And people who don’t respond to pharmaceutical antidepressants often get significantly better when they take DLPA (53-54).

Even if you take medication, research shows that combining DLPA with antidepressants leads to greater increases in mood than simply taking an antidepressant alone (56).

Yet unlike antidepressants, you can feel the effects of DLPA quickly (within a few hours) and in some cases, it can “terminate depression within 2 to 3 days” (57).

Not surprisingly, I absolutely love DL-Phenylalanine. It was probably the most important supplement that I took while I transitioned off of antidepressants.

If you’d like to learn more about DLPA, read this post.

15. N-Acetyl-Cysteine (NAC)

N-Acetyl-Cysteine (NAC) is a modified form of the amino acid cysteine.

It’s also the precursor to glutathione, your body’s master antioxidant.

Nowadays, we’re exposed to so many environmental toxins, which cause oxidative stress in the body and deplete our reserves of cysteine and glutathione.

But supplementing with NAC can increase and normalize your cysteine and glutathione levels.

This can combat and reduce oxidative stress in your brain, which can then help treat several mental illnesses, including depression.

In one study, 149 people with moderate depression were given NAC or placebo for eight weeks. The individuals who received NAC experienced a significant reduction in their depression, as well as improvements in their overall functioning and quality of life (58).

In another six-month study, NAC significantly reduced symptoms of depression in patients with bipolar disorder. It also significantly improved their social and occupational functioning. The researchers concluded that NAC is a safe and effective strategy for depressive symptoms (59).

Several other studies have examined the effects of NAC on bipolar disorder and found that taking NAC daily can significantly improve and even cause a full remission of depressive symptoms (60-62).

16. S-adenosyl-L-methionine

S-Adenosyl-l-methionine (SAM-e) is a compound that naturally occurs in the body.

It’s also available as a supplement.

It’s most commonly used for treating depression because lowered SAM-e levels are associated with depression.

Researchers have concluded that SAM-e is an effective and safe option for the treatment of depression. It has beneficial effects similar to conventional antidepressants (77-78, 82-83).

In one study, people who hadn't responded to SSRI antidepressants took SAM-e for six weeks, and it significantly reduced their symptoms of depression (79).

In another study, 20 healthy individuals received infusions of SAM-e or a placebo for seven days. The researchers scanned and studied the brains of the participants during the study. And it was confirmed that SAM-e is an antidepressant because it targets and supports brain regions involved in depression (81).

It has also been shown to increase serotonin and dopamine activity in the brain, and inhibit the reuptake of norepinephrine (80).

The great thing about SAM-e is that it works fairly quickly, as people usually notice benefits within the first few days of taking it, and it doesn’t cause severe side effects like pharmaceutical antidepressants (83).

I took a SAM-e supplement after coming off psychiatric medication and it significantly helped me by improving my mood and energy.

17. Sarcosine

Sarcosine is an amino acid derivative that is naturally found in egg yolks, turkey, ham, vegetables and legumes.

Supplementing with sarcosine has been shown to significantly reduce symptoms of depression without side effects (116, 119).

In one study, sarcosine was found to be significantly more effective at treating major depression than citalopram (a common SSRI antidepressant).

Patients who received sarcosine were much more likely to improve, improved much more quickly, and were less likely to drop out of the study than patients that received citalopram (117).

Animal research also shows that sarcosine has antidepressant effects (118).

You’ll have to supplement with sarcosine for it to improve your mood. The amount of sarcosine in food is too small to have a beneficial effect.

It has impressive antidepressant and anti-anxiety effects, but without any of the nasty side effects that are common with pharmaceutical antidepressants and benzodiazepines.

18. Phosphatidylserine

Phosphatidylserine is a fat-soluble amino acid that is known to support cognitive function.

High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory.

But researchers have also found that phosphatidylserine can also reduce depression.

In one study, supplementing with phosphatidylserine induced consistent improvement of depressive symptoms, memory and behaviour in elderly individuals with depression (121).

Animal research also shows that phosphatidylserine has antidepressant effects. In fact, the antidepressant effects are more prominent in rats than the cognitive-enhancing effects (122).

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.

The Best Food-Based Supplements For Depression

19. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain and increasing your intake of them is one of the most impactful actions you can take to promote the normal functioning of your brain and nervous system.

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Researchers have also found that levels of omega-3 fatty acids are significantly lower in individuals with depression (63-64).

It’s important to consume enough omega-3 fatty acids because they are essential fats that your body cannot produce itself.

Omega-3 fatty acids are found primarily in cold water fish, including:

Salmon
Black cod
Sablefish
Sardines
Herring

These foods are included in my Free Grocery Shopping Guide for Optimal Mental Health.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

Studies show that omega-3 fatty acid supplements are effective at treating clinical depression. They also improve mood in people who haven’t been diagnosed with depression, but have depressive symptoms (65-66. 68-69).

One way they work is by reducing inflammation in the brain, which is strongly linked to depression (67).

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

20. Probiotics

As you probably already know, the health of your gut (and the bacteria within it) significantly influence your brain and mental health.

In fact, people who have been diagnosed with gut diseases are more likely to be diagnosed with depression (1).

But luckily, there’s a solution.

High-quality research shows that probiotic supplements can significantly reduce depressive symptoms in both healthy and depressed individuals (2-4).

Studies also show that the neurotransmitter serotonin is produced in the gut.

By taking a probiotic supplement, you can enhance the diversity of the bacteria in your gut, create a better environment for the synthesis of serotonin, and therefore increase serotonin levels and activity in your brain (5).

Probiotics also reduce inflammation, which tends to be elevated in people with depression (6).

The best probiotics for depression are Bifidobacterium longum, Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium bifidum, and Lactobacillus casei.

All five of them are included in the Optimal Biotics supplement.

Check out this post for five other ways to increase the good bacteria in your gut.

And if you struggle with anxiety, here are 9 probiotic strains that can help.

21. Uridine

Four glasses of beer. Beer contains uridine, which has been shown to reduce depression.

Uridine is a natural compound commonly found in beer.

I definitely don’t recommend drinking beer, but supplementing with pure uridine can protect the brain, enhance cognition, and increase mood and motivation.

Uridine supplementation has been shown to reduce depression in young people with bipolar disorder (113).

Animal studies also show that uridine supplements alleviate depression and increases dopamine in the brains of rats (114-115).

It’s important to note that uridine in food is not bioavailable, and no food has been shown to increase blood levels of uridine (112).

So you’ll need to supplement with it.

22. Lion’s Mane Mushroom

Hericium Erinaceus – better known as lion’s mane mushroom – is an edible mushroom with numerous health benefits.

It’s another one of my favourite supplements for brain health because it reduces inflammation and has antioxidant effects.

One study found that it reduced depression in 30 women after 4 weeks of supplementation (120).

This lion’s mane mushroom supplement is the highest-quality that I could find. I spent a lot of time researching and looking into different sources because not all lion's mane supplements are high-quality and effective, and I settled on this one.

The Best Hormonal Supplements For Depression

23. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. You can also take it as a supplement.

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Researchers have found that people with depression often have low levels of melatonin and a compromised circadian rhythm (257-259).

Studies also show that supplementing with melatonin at bedtime can lower symptoms of depression. It can also improve the circadian rhythm of various neurotransmitters that are disturbed in people with depression (260-261).

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

24. Pregnenolone

Pregnenolone is a steroidal hormone naturally manufactured by the body, but it can also be taken as a supplement.

It’s the precursor to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.

It’s been shown to enhance memory and reduce fatigue.

But researchers have found that it can also reduce depression.

Depressed patients often have low pregnenolone levels, but replenishing pregnenolone levels with supplementation significantly reduces symptoms of depression (133-135).

Whenever I take pregnenolone, it gives me a big boost in brain function and mental energy. It definitely has an effect. But it doesn’t really improve my mood. In fact, if I take it every day, it starts to make me irritable. So I save it and only take it when I need it.

Plenty of other people have excellent, consistent results with it though.

25. Dehydroepiandrosterone

Dehydroepiandrosterone (DHEA) is one of the most abundant circulating steroid hormones in humans. It’s produced in the adrenal glands, the gonads, and the brain, and it’s a precursor to other hormones, including estrogen and testosterone.

It's also available as a supplement.

Research shows that low DHEA levels are significantly associated with increased depressive symptoms, and low DHEA levels are often found in depressed patients (270-271).

And in multiple studies, supplementing with DHEA has been shown to improve mood and reduce depression (272-273).

Researchers have found that it works because it impacts the activity of several neurotransmitters involved in depression, including dopamine, serotonin and GABA (274).