GradedHealth

Depression

Persistent low mood and loss of interest that affects daily life.

25 findings across 16 topics. Strongest evidence: St John's Wort (B), Meditation (B), Strength Training (B).

Grades show how certain the evidence is, not how big the effect is. How we grade evidence

What helps

St John's Wort

  • Better tolerated than standard antidepressants — Benefit, grade B: Moderate
  • Helps with mild to moderate depression — Benefit, grade B: Moderate
  • Works about as well as standard antidepressants — Benefit, grade B: Moderate

Meditation

  • Helps stop depression from coming back — Benefit, grade B: Moderate
  • Eases depression symptoms — Benefit, grade C: Limited

Strength Training

  • Eases depression symptoms — Benefit, grade B: Moderate

Journaling

  • Lowers stress, anxiety and low mood — Benefit, grade B: Moderate
  • Eases stress and low mood with a gratitude diary — Benefit, grade C: Limited
  • Eases symptoms of mental illness — Benefit, grade C: Limited

Tai Chi

  • Eases anxiety and depression — Benefit, grade B: Moderate

Vitamin D

  • Eases depressive symptoms — Benefit, grade B: Moderate

Morning Light

  • Bright light (often in the morning) helps lift bipolar depression — Benefit, grade C: Limited
  • Bright light (often in the morning) helps lift non-seasonal depression — Benefit, grade C: Limited
  • Bright light (often in the morning) helps lift winter (seasonal) depression — Benefit, grade C: Limited
  • Daylight linked to lower depression risk — Benefit, grade C: Limited

Psilocybin

  • Eases depression symptoms — Benefit, grade C: Limited

Fish Oil

  • Eases symptoms of depression (EPA-rich formulas in adults) — Benefit, grade C: Limited

Aromatherapy

  • Lifts low mood — Benefit, grade C: Limited

Magnesium

  • Eases depression and anxiety — Benefit, grade C: Limited

Chamomile

  • Eases low mood — Benefit, grade C: Limited

Pet Ownership

  • Eases depression and anxiety in older adults — Benefit, grade C: Limited

Mixed evidence

Time in Nature

  • Lowers the risk of depression — Mixed results, grade C: Limited

Lion's Mane

  • Lifts mood and eases anxiety — Mixed results, grade C: Limited

Fatty Fish

  • Linked to lower risk of depression — Mixed results, grade C: Limited

Risks and things that may make it worse

Fish Oil

  • Prevents depression in older adults — Harm, grade C: Limited