Key points summary:
- Depression affects over 330 million people worldwide1. Understanding why depression happens can guide more effective support.
- Poor diet, inflammation, stress, and genetics are key drivers of what increases depression and why it impacts the body and brain.
- Nutrition for depression matters, with anti-inflammatory and Mediterranean diets being the best for mental health.
- Lifestyle choices like exercise are backed by strong evidence in improving depressed mood.
- Supplements such as omega-3s, probiotics, and saffron act as natural depression support and complement medication.
Depression affects over 330 million people, making it the leading cause of losing healthy years of life as a result of disability, worldwide.1 Theories on nature and causes of depression are ever changing and the research can point to a novel underlying factor every year. However, despite the broadening understanding, prevalence of the disease continues to rise, with the largest increases seen in men, young adults, and communities in sub-Saharan Africa.2
Different types of depression include Major Depressive Disorder (MDD), seen predominantly in middle-aged women, with a rising population of younger sufferers,3 and Persistent Depressive Disorder (dysthymia) characterised by mild to moderate low mood, most days, for 2 years or more, also affecting mostly women.4 Other types of depression are more situational, including Seasonal Affective Disorder (SAD), sometimes referred to as “winter blues”, which typically affects young women living in the far northern hemisphere where daylight hours are shorter in the winter time;5 Premenstrual Dysphoric Disorder (PDD), a severe form of premenstrual syndrome, where women experience significant emotional distress and functional impairment, typically several days before menses;6 and Postpartum Depression occurring after childbirth.7
A poor diet, high in pro-inflammatory foods may increase risk of developing depression,8 while low mood can lead to unhealthy eating habits and a negative feedback pattern.9 Understanding why depression happens, how inflammatory foods, nutritional insufficiencies, genetics and lifestyle can affect one’s risk and severity of depression is key. For many, medication and other common therapy options can only provide limited relief, so exploring what we can do with nutrition for depression can prove beneficial and be a significant difference maker.
Psylocibin, a psychedelic compound, shows promising results in treating depression when combined with cognitive therapy. Its benefits appear linked to enhanced neuroplasticity through the activation of 5-HT2AR receptor.13
Why does depression happen?
Despite its historic causal allusivity, there is little debate that depression is likely driven by multiple factors such as adverse childhood experiences (ACE’s), family history, drug use and lifestyle factors.10 These highlight what increases depression, but also where opportunities lie to improve depressed mood naturally.
Serotonin deficiency - a ‘chemical imbalance’:
For decades, the dominant theory behind depression - which birthed the use of selective serotonin reuptake inhibitor (SSRI) medication - was that increasing the levels of serotonin in the brain could improve symptoms.11 Recent research shows mixed results when looking at serotonin receptors and depletion trials, suggesting that the placebo effect may explain much of the SSRI success.12 Instead of serotonin levels, differences in how serotonin receptors function may be the key factor. Psylocibin, a psychedelic compound, shows promising results in treating depression when combined with cognitive therapy. Its benefits appear linked to enhanced neuroplasticity through the activation of 5-HT2AR receptor.13 Variants in the gene that codes for this receptor have been linked to depression,14 highlighting to receptor function and neuroplasticity as stronger contributors to depression risk, rather than serotonin levels alone.
Inflammation
Social solitariness (withdrawal), a common depressive symptom, may have evolved as a protective mechanism in early humans to limit the spread of infection.15 Infection mounts an immune response, but a pro-inflammatory diet can create a similar effect, and may influence risk of social withdrawal, low mood, and depression,16 reinforcing why depressed people isolate and why depression makes you tired. Chronic inflammation can disrupt the kynurenine pathway, a key metabolic route for tryptophan (the amino acid used to make serotonin). This disruption can impair neuroplasticity (the brain’s capacity to develop and maintain strong synaptic connections), alter cytokine balance and reduce serotonin production.17 Studies show that experimentally inducing inflammation with endotoxin injections can produce depressive symptoms.18
How to reduce inflammation naturally
"Inflammation is a natural, protective and healing mechanism used by our immune system to respond at times of threat, e.g. presence of allergens or pathogens like bacteria or viruses, tissue damage, or injury..."
Gut
A balanced gut microbiome is crucial for mental health, since bacteria directly produce and influence serotonin, dopamine, and GABA, which are vital for mood regulation and brain function via the Vagus nerve.19 For example, Lactobacillus Plantarum is been shown to produce serotonin,20 while short-chain fatty acid (SCFA) metabolites like butyrate can modulate brain function via the gut-brain axis.21 An imbalanced microbiome can lead to gut dysbiosis, causing chronic inflammation and an increased risk of depression by disrupting these neurotransmitter pathways and altering immune signaling.22 Antibiotic use and a poor diet can influence this,23 as well as a high saturated fat diet which can produce endotoxin lipopolysaccharides (LPS), triggering cytokine release.24 This can cascade and increase gut permeability, allowing for more translocation of bacteria into the bloodstream. These bacteria and LPSs can cross the blood-brain barrier (BBB), cause an inflammatory response and contribute to depressive symptoms.25 Poor quality meat and processed foods can also contain bacteria which stimulate endotoxin release.26
Stress
Chronic stress can alter the activity of the sympathetic nervous system tone, leading to the release of pro-inflammatory cytokines, which can damage brain cells.27 This also stimulates the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol production, further exacerbating the body’s stress response.28 Chronic stress also increases the permeability of the BBB, raising the risk of harmful substances entering the brain.29 Traumatic events, adverse childhood experiences, PTSD and ongoing work-related stress are all strongly linked to chronic stress and higher depression risk.30
Genetic & Epigenetic Factors in Depression
Genes involved in DNA methylation, brain-derived neurotropic factor (BDNF) and monoamine-oxidase-alpha (MAO-A) are linked to a higher risk of depression.31
Methylation is an epigenetic mechanism (switching genes on and off). Environmental stress can disrupt it, heightening HPA axis activity32 and altering brain regions that control mood and cognition.33 Variants in the MAO-A gene can alter the breakdown of key neurotransmitters such as serotonin, dopamine and noradrenaline, influencing mood regulation and vulnerability to depression.34 BDNF supports the growth and function of brain cells. Low BDNF levels may explain why areas like amygdala and hippocampus shrink in people with depression.35 Hypermethylation of the BDNF and the serotonin transporter gene SLC6A4 show the strongest link to increased depression risk.36 However, genetics alone is rarely the whole story. A 2024 meta-analysis found that single gene polymorphisms (SNPs) have little impact on major depression risk, whereas genes combined with environmental factors does.37
So, the question is, how do we improve depression naturally?
Supporting Depression with Diet – Food for Depression and Mental Health
Anti-inflammatory Diet
A study following over 43,000 women for 12 years found that those who ate a more inflammatory diet, high in refined sugar, grains, and red meat, were at higher risk of developing depression.38 Reducing processed foods consumption and increasing fibre intake from vegetables, fruits, pulses, and whole grains has been shown to reduce the potential of developing depression and its severity.39 Mediterranean diet has been shown to be efficacious in depression. This diet is rich in anti-inflammatory foods like green leafy vegs, vegetables, fruits, legumes, nuts and seeds,40 also ranking among the best foods for mental health, making it one of the most effective natural depression relievers.
Gut Health Support
Consumption of prebiotic fibre and resistant starch has been shown to increase microbiota production of short-chained fatty acids (SCFA) needed for gut lining integrity, therefore, reducing inflammation.41
A diet rich in whole plant foods such as whole grains, legumes, fruits, vegetables and nuts can increase microbiome diversity,42 and can be considered part of natural depression remedies. Fermented foods like sauerkraut, kimchi, miso and kefir also do this.43
Boost BDNF with Diet
High dietary flavonoid intake including green tea, red grapes, blueberries and cocoa can boost BDNF,44 as well as curcumin.45 Mediterranean diet, with a particular emphasis on consumption of nuts was found to lower risk of low BDNF levels, too.46 This supports brain cell growth and function, reducing depression risk.36
Does exercise improve depression?
Yes! 40 minutes of moderate intensity aerobic exercise has been found to work similarly to antidepressant drugs in the treatment of MDD.47 Exercise can boost BDNF production by up to 4 times in 3 months.48
Calorie restriction (fasting) has also been found to aid in mood disorders. Once fasting study participants get over the initial hunger feeling, they tend to notice a mood improvement as their endorphin levels increase.49 This may be partly the result of increased serotonin availability, as well as BDNF.50 Other potential mechanisms include elevated ketone bodies, which can increase GABA production, changes in free fatty acid concentrations and improvements in oxidative stress management and autophagy (programmed death of damaged or unnecessary cells).51
Supporting depression with lifestyle
Calorie restriction (fasting) has also been found to aid in mood disorders. Once fasting study participants get over the initial hunger feeling, they tend to notice a mood improvement as their endorphin levels increase.49 This may be partly the result of increased serotonin availability, as well as BDNF.50 Other potential mechanisms include elevated ketone bodies, which can increase GABA production, changes in free fatty acid concentrations and improvements in oxidative stress management and autophagy (programmed death of damaged or unnecessary cells).51
Key nutrient support for depression
- Vitamin D supplementation may help reduce negative emotions and support patients with MDD with doses of up to 4000IU a day for at least 8 weeks.52 Vitamin D receptors are found in brain regions linked to depression pathophysiology and are important for the health of neuron and glial cells in the amygdala and hypothalamus.53
- Magnesium has been found to be effective in improving depression scores, with dosages ranging from around 40-500mg for 6-8 weeks54 as it affects brain synapse function55 and reduces systemic inflammation.56 Sources include nuts seeds like almonds and pumpkin seeds, legumes and green leafy vegetables.57
- Vitamin B12 has been found to be low in patients with MDD, and homocysteine, an amino acid that can accumulate in the blood when B vitamins are lacking, is often high.58 Folate and B6 are also involved with neurotransmitter production and supplementation has been associated with reduced MDD risk after stroke.59 Adequate dietary intake from lean meat and green leafy vegs has been linked with reduced risk, and B12 and folate insufficiency linked to poorer response to antidepressant medication.60
- Omega-3 fats significantly reduce depressive symptoms in MDD61 thanks to improved glymphatic clearance, which helps the brain clear toxins and metabolic by-products, and stronger BBB integrity.62 Sources include oily fish such as anchovies and sardines, walnuts and flax seeds.63
- Probiotics such as Lactobacilli and Bifidobacterium, produce GABA and influence serotonin, improving anxiety and depression.64 High dose probiotics, including Lactobacilli and Bifidobacteria showed improved HPA axis response to stress, BDNF increase and improved hippocampal function.65
- Saffron has a similar effect to anti-depressants as a natural depression remedy.66 It’s been trailed as an adjunct treatment and decreases symptoms of depression, anxiety and general psychological distress,67 and is effective in treating SSRI-induced sexual impairment in men.68
Depression is complex, and our knowledge of it is still unfolding. Yet, science highlights that the way we eat, move, and supplements can actively shape our mental health. By focusing on anti-inflammatory, gut-supportive nutrition and lifestyle practices, we can naturally improve depression and even low mood without relying solely on medication. In doing so, we not only ease symptoms but open the possibility of lasting changes for mental health.
The question is no longer if lifestyle matters, but how far these natural depression relievers can take us into transforming how depression is managed worldwide.
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References
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September 11, 2025
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