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
Of the 7 remedies for low mood we have rated, 2 have Moderate or Strong evidence for this use (none Strong). See our evidence report.
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 |
| NAC (N-acetylcysteine) Acetylcysteine (amino acid derivative) | Limited | Depressive symptoms (add-on to treatment) | Capsule or tablet, 600 mg twice daily | Asthma: can trigger bronchospasm; adds to nitroglycerin | 4+ weeks |
| 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
- Depressive symptoms (add-on to treatment)
- Form
- Capsule or tablet, 600 mg twice daily
- Onset
- 4+ weeks
- 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.
Key facts about low mood
- About 322 million people worldwide have depression, an estimated 5.2% of adults. It is about 1.5 times more common in women than in men.7
- In high-income countries, only about one third of people with depression receive mental health treatment.7
- In 2021, an estimated 21.0 million US adults (8.3%) had at least one major depressive episode. The rate was highest in 18- to 25-year-olds (18.6%) and higher in women (10.3%) than men (6.2%).8
- Around 1 in 6 adults in Great Britain (16%) had moderate to severe depressive symptoms in autumn 2022, compared with 10% before the pandemic.9
- In Great Britain, depressive symptoms were most common in people unable to work through long-term sickness (59%), unpaid carers for 35 or more hours a week (37%) and disabled adults (35%).9
- Of US adults who had a major depressive episode in 2021, 61.0% received treatment in the past year.8
- In the UK, see a GP if you have had symptoms of depression for most of the day, every day, for more than 2 weeks.2
Talk to a doctor first if…
Who should avoid
- Severe depression or suicidal thoughts: see a doctor rather than self-treating, and never use St John's wort in place of treatment.
- Antidepressants: do not start or stop one because of anything on this page. That decision belongs to the prescriber.
- Prescription medicines: avoid St John's wort if you take any, unless you have asked a doctor or pharmacist.
- Pregnancy, breastfeeding and under 18: avoid St John's wort.
- Pregnancy: also avoid saffron, rhodiola and lemon balm.
- Liver disease: avoid skullcap.
Known interactions
- Warfarin-type blood thinners, immunosuppressants, HIV and cancer medicines: St John's wort is the serious one, and the EU regulator contraindicates it with these.
- SSRIs: the EU regulator warns St John's wort may add to them (very rarely serotonin syndrome: sweating, fast heart rate, fever, agitation, tremor).
- The contraceptive pill: the EU regulator warns St John's wort may lower its levels.
- Seizure drugs, some statins and digoxin: NCCIH says St John's wort also weakens them.
- Rhodiola with antidepressants: there are isolated reports of agitation or possible serotonin syndrome when it was taken with paroxetine or sertraline, so ask a pharmacist before combining them.
- Saffron with antidepressants: it has little interaction data alongside them, so ask a pharmacist before combining them.
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 (9)
- 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.
- Fact sheet World Health Organization. Depressive disorder (depression). Fact sheet. 2026.
- Government statistics National Institute of Mental Health (NIMH). Major Depression. Mental health statistics.
- Official statistics Office for National Statistics. Cost of living and depression in adults, Great Britain: 29 September to 23 October 2022. 2022.
Reviewed by Healthy and Herbal editors · 10 October 2026 · Next review April 2027
Reader notes
Experiences and questions from readers, read by an editor before they appear. They are personal accounts, not evidence, and are not medical advice.