Awaiting clinical review. This page is built from sourced entries but has not yet been signed off by a pharmacist or clinician.
Natural remedies for low mood
Direct answer
St John's wort extract and saffron are the best-supported herbal options for mild to moderate low mood, each rated Moderate (3), but the trials are short and variable, and nothing here is proven for severe depression. The caution that matters most: St John's wort interacts with many medicines, including SSRI antidepressants (risk of serotonin syndrome) and the contraceptive pill, so check with a doctor or pharmacist before taking it. Depression is a medical condition that can be treated; these supplements are not a substitute for that, and if low mood lasts more than 2 weeks you should see a GP.
Compare the options
Click a column heading to sort.
| Rated for | Typical form & use | Main caution | |||
|---|---|---|---|---|---|
| Saffron Crocus sativus (stigma) | Moderate | Mild to moderate low mood | Stigma extract, 28–30 mg daily | Ask first if on antidepressants; not in pregnancy | 4+ weeks |
| St John's wort Hypericum perforatum (aerial parts) | Moderate | Mild to moderate depression | Dry extract, 300–600 mg 1–3 times daily | Interacts with many medicines, incl. the pill and SSRIs | 4+ weeks |
| Lemon Balm Melissa officinalis (leaf) | Limited | Anxiety and low mood | Extract 300–900 mg, or leaf tea | May impair driving; avoid in pregnancy | About a week |
| Omega-3 Fish or algal oil (EPA and DHA) | Limited | Depression | EPA+DHA oil, up to 4 g daily | Higher doses linked to atrial fibrillation | 4+ weeks |
| Rhodiola Rhodiola rosea (root and rhizome) | Limited | Mild to moderate depression | Extract (SHR-5), 340–680 mg daily | Agitation reported with antidepressants; ask first | 4+ weeks |
| Skullcap Scutellaria lateriflora (aerial parts) | Limited | Mild anxiety and low mood | Dried herb, 350 mg three times daily | Liver injury reported; germander adulteration | 2 weeks |
- Rated for
- Mild to moderate low mood
- Form
- Stigma extract, 28–30 mg daily
- Onset
- 4+ weeks
- Rated for
- Mild to moderate depression
- Form
- Dry extract, 300–600 mg 1–3 times daily
- Onset
- 4+ weeks
- Rated for
- Anxiety and low mood
- Form
- Extract 300–900 mg, or leaf tea
- Onset
- About a week
- Rated for
- Depression
- Form
- EPA+DHA oil, up to 4 g daily
- Onset
- 4+ weeks
- Rated for
- Mild to moderate depression
- Form
- Extract (SHR-5), 340–680 mg daily
- Onset
- 4+ weeks
- Rated for
- Mild anxiety and low mood
- Form
- Dried herb, 350 mg three times daily
- Onset
- 2 weeks
Quick picks
Rated Moderate (3) for mild to moderate depression: a Cochrane review of 29 trials (5,489 people) found extracts beat placebo (response rate ratio 1.28 in nine larger trials) and matched SSRIs (ratio 1.00 across 12 trials). It did not beat placebo in one US trial of moderately severe depression, and its medicine interactions are the most serious in this hub.
Gentlest optionLemon BalmRated Limited (2): a 2021 meta-analysis found lower anxiety (SMD -0.98) and depression (-0.47) scores than placebo with no serious side effects, though there were few trials and high heterogeneity. It should be avoided in pregnancy and may impair driving.
Traditional favouriteRhodiolaRated Limited (2) for depression: a 2007 six-week trial (89 people) reported benefit, but a 2015 trial of 57 people found no significant difference between Rhodiola, sertraline and placebo. The EU regulator recognises it only for stress symptoms on long-standing use, and it is not a substitute for treating depression.
Talk to a doctor first if…
Who should avoid
See a doctor rather than self-treating if depression is severe or you have suicidal thoughts, and never use St John's wort in place of treatment. Avoid St John's wort in pregnancy, breastfeeding and under 18, and if you take any prescription medicine without asking a doctor or pharmacist; avoid saffron, rhodiola and lemon balm in pregnancy, and skullcap if you have liver disease. Do not start or stop an antidepressant because of anything on this page: that decision belongs to the prescriber.
Known interactions
St John's wort is the serious one: the EU regulator contraindicates it with warfarin-type blood thinners, immunosuppressants, HIV and cancer medicines, and warns it may add to SSRIs (very rarely serotonin syndrome: sweating, fast heart rate, fever, agitation, tremor) and lower the contraceptive pill's levels, and NCCIH says it also weakens seizure drugs, some statins and digoxin. There are isolated reports of agitation or possible serotonin syndrome when rhodiola was taken with paroxetine or sertraline, and saffron has little interaction data alongside antidepressants, so ask a pharmacist before combining either with one.
Before you reach for an ingredient
Exercise, talking therapies and early help from a GP have the best evidence and are worth using before or alongside any supplement.
- A Cochrane review of 39 trials (2,326 people) found exercise moderately better than no treatment for depression (SMD -0.62), but the effect fell to a non-significant -0.18 in the six most rigorous trials, and it appeared no more effective than psychological or drug treatment in a few small trials. The NHS says exercise is one of the main treatments for mild depression.6,3
- Talking therapies such as CBT can be used for mild depression, and for moderate to severe depression a combination of talking therapy and antidepressants is often recommended. In England you can refer yourself to NHS talking therapies for depression without seeing a GP.1,3,4
- See a GP if you have symptoms of depression for most of the day, every day, for more than 2 weeks. Depression is a real illness, not a weakness, and most people can make a full recovery with the right treatment and support. If you take an antidepressant, contact a GP straight away if suicidal thoughts start or get worse, and do not stop it suddenly, as withdrawal symptoms can occur.1,2,3
- If someone's life is at risk, or you cannot keep yourself or someone else safe, call 999 or go to A&E now. For urgent help that is not an emergency, call 111 and choose the mental health option. Samaritans is a free listening service on 116 123.5
Questions people ask
Can St John's wort replace antidepressants?
No. It is studied for mild to moderate depression, and in one US trial of moderately severe depression it did not beat placebo. Never start it alongside an SSRI or other medicine, or stop an antidepressant, without talking to your prescriber or a pharmacist.
Is it safe to take St John's wort with the contraceptive pill?
Not without advice. St John's wort lowers hormonal contraceptive levels, which the EU regulator says may cause breakthrough bleeding and reduced contraceptive protection. Ask a pharmacist or GP first.
Does saffron really help low mood?
A 2026 meta-analysis of 34 trials found lower Beck Depression Inventory scores than placebo, but heterogeneity was very high and clinician-rated scores did not differ significantly. Reviewers also flag publication bias and a lack of trials outside Iran.
When should I see a doctor about low mood?
The NHS says to see a GP if you have symptoms of depression most of the day, every day, for more than 2 weeks. If you feel you might harm yourself, call 999 or go to A&E, or call Samaritans on 116 123.
Sources
- Health service guidance NHS. Overview - Depression in adults. NHS.
- Health service guidance NHS. Symptoms - Depression in adults. NHS.
- Health service guidance NHS. Treatment - Depression in adults. NHS.
- Health service guidance NHS. Talking therapies. NHS.
- Health service guidance NHS. Where to get urgent help for mental health. NHS.
- Systematic review Cooney GM, Dwan K, Greig CA, et al. Exercise for depression. Cochrane Database Syst Rev. 2013.
Draft, awaiting clinical review