9 Natural Ways Women Can Manage Depression and Anxiety

Depression and anxiety are prevalent mental health issues that affect millions of women worldwide. While medication and therapy are commonly prescribed treatments, certain vitamins and herbs can help alleviate symptoms and promote overall mental health. In this article, we will discuss several vitamins and herbs that women can take to manage depression and anxiety.

1. Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain health and have been linked to lower rates of depression. These essential fatty acids can be found in fish oil, krill oil, and flaxseed oil. Women can take supplements or eat foods that are high in omega-3s to combat depression and promote overall mental health.

2. Vitamin D

Vitamin D is a vital nutrient that can help improve mood and reduce symptoms of depression. Vitamin D deficiency is common among people with depression. Women can increase their vitamin D levels by spending time outdoors, eating vitamin D-rich foods, such as salmon, bluefin tuna, sardines, mushrooms, and fortified dairy products, or taking vitamin D supplements. A great non-dairy source of vitamin D is almond milk.

The top three signs of vitamin D deficiency are:

• Fatigue and tiredness 

• Depression and mood changes

• Bone pain

3. Vitamin B12

B vitamins are essential for the production of neurotransmitters in the brain, which regulate mood. Vitamins B6, B9 (folate), and B12 are particularly useful in treating depression. Women can take a B-complex supplement or eat foods that are rich in vitamin B12, such as leafy greens, whole grains, and lean meats such as beef chuck or lamb.

The top three signs of vitamin B12 deficiency in women are:

• Numbness or tingling in the fingers and toes

• A decrease in mental abilities

• A poor sense of balance

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4. Lavender

Lavender is a herb that has been traditionally used to relieve anxiety. The scent of lavender has a calming effect on the nervous system and can help reduce stress levels. Women can use lavender oil in a diffuser or add a few drops to a warm bath to promote relaxation.

5. Kava

Kava comes from the ground roots of the plant Piper methysticum, which is a member of the pepper family that also includes black pepper. It is a native plant found in the South Pacific, specifically in Polynesian cultures, particularly in Vanuatu.

Kava is a herb that has been shown to reduce anxiety and improve mood. Kava has muscle relaxant and sedative properties, which can help calm the mind and body. Women can take kava supplements or drink kava tea to alleviate symptoms of anxiety.

6. Ashwagandha

Ashwagandha is an adaptogenic herb that can help the body adapt to stress and reduce symptoms of anxiety and depression. Ashwagandha has been shown to reduce cortisol, the stress hormone, levels in the body. Women can take ashwagandha in supplement form or drink it in tea. Learn more about the stress-relieving effects of ashwagandha here.

7. Passionflower

Passionflower (Passiflora incarnata) is a perennial climbing vine with herbaceous shoots and a sturdy woody stem that grows to a length of nearly 10 meters (about 32 feet). It is native to southeastern parts of the Americas and is now grown throughout Europe. 

Passionflower was used traditionally in the Americas and later in Europe as a calming herb for anxiety, insomnia, seizures, and "hysteria". It is still used today to treat anxiety and insomnia. The herb has a calming effect on the nervous system and can help improve sleep quality. Women can drink passionflower tea or take passionflower supplements to reduce anxiety.

8. St. John's Wort

St. John's Wort (Hypericum perforatum) is a flowering plant in the family Hypericaceae and the type species of the genus Hypericum. It is native to Europe and is also found in other parts of the world. 

St. John's Wort is a herb that has been traditionally used to treat depression. The herb can help increase levels of serotonin, a neurotransmitter that regulates mood. Women can take St. John's Wort in supplement form or drink it in tea.

If taken as a supplement the recommended dose is 200-300 mg by mouth 2-3 times per day, for up to 12 weeks.

Although St. John's Wort is a well-known holistic remedy, here are few precautions women should consider before taking it:

• St. John's Wort may interfere with getting pregnant or make infertility worse

• St. John's Wort may make symptoms of ADD and ADHD worse, especially among people taking methylphenidate

• St. John's Wort may increase the risk of psychosis in people with schizophrenia

• St. John's Wort may interact with medications used to treat depression or other mood disorders, including tricyclic antidepressants, SSRIs, and monoamine oxidase inhibitors

• There have been reports of breakthrough bleeding in women on birth control pills who were also taking St. John's Wort. It is possible that the herb might reduce the effectiveness of birth control pills

• St. John's Wort can also make the skin overly sensitive to sunlight, called photodermatitis. If you have light skin and are taking St. John's Wort, wear long sleeves and a hat when in the sun, and use a sunscreen with at least SPF 15 or higher. Avoid sunlamps, tanning booths, and tanning beds

9. Chamomile

Chamomile is a herb that can help reduce anxiety and promote relaxation. The herb has a calming effect on the nervous system and can help improve sleep quality. Women can drink chamomile tea or take chamomile supplements to reduce anxiety.

Depression and anxiety can be debilitating mental health issues, but there are several vitamins and herbs that can help manage symptoms and promote overall mental health. Omega-3 fatty acids, vitamin D, vitamins B12 and B9, lavender, kava, ashwagandha, passionflower, St. John's Wort, and chamomile are just a few examples of the vitamins and herbs that women can take to manage depression and anxiety. 

NOTE: It is important to speak to a healthcare provider before taking any supplements or starting any new treatment.

For more information on supplements that can help manage anxiety, check out this video from Emma McAdam of Therapy in a Nutshell

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). 

International Society for Nutritional Psychiatry Research. (2016). Nutritional Psychiatry: An emerging field in need of support. 

Jorde, R., & Sneve, M. (2010). Vitamin D and depression: where is all the sunshine? Nutrients, 2(4), 451-474. 

Messamore, E., & McNamara, R. K. (2016). Detection and treatment of omega-3 fatty acid deficiency in psychiatric practice: Rationale and implementation. Lipids in Health and Disease, 15(1), 1-9. 

National Center for Complementary and Integrative Health. (2021). Kava. 

National Center for Complementary and Integrative Health. (2021). St. John's Wort.

 

National Institutes of Health. (2016). Fact Sheet for Health Professionals: Vitamin B6.

 

National Institutes of Health. (2020). Office of Dietary Supplements - Omega-3 Fatty Acids. 

Smriga, M., & Torii, K. (2015). L-Lysine acts like a partial serotonin receptor 4 antagonist and inhibits serotonin-mediated intestinal pathologies and anxiety in rats. Proceedings of the National Academy of Sciences of the United States of America, 112(26), 8229-8234.