Two little stories to start with: 25 years ago I had a bad riding accident and was prescribed tramadol, a form of opioid, for the pain. When I stopped taking it after four months, cold turkey with no tapering as withdrawal symptoms weren’t known about in those days, I went into a year of panic attacks, suicidal feelings and depression. The treatment that got me through was herbal medicine, in my case St John’s Wort, together with complementary therapies (reflexology, chakra balancing and also a couple of months of psychotherapy).

A few years later, a friend asked me for a recommendation for a natural antidepressant for her low mood. She took a daily dose of St John’s Wort, which she said ‘took the edge off’ the anxiety and depression so she could cope.

Since then, there has been much more research into the antidepressant activity of compounds in plants such as St. John’s Wort, and also saffron (effects were equal to SSRIs in a recent Cochrane Review of trials – here – with fewer side effects), lemon balm, lavender and others to treat mild to moderate depression.

Please note, however, that St John’s Wort risks interactions with prescription drugs, so do talk to your doctor or clinical pharmacist (every primary care practice should have one) if you are taking any medication, including birth control, blood thinners and immunosuppressants. Saffron, however, has no known contraindications with prescription drugs but should not be taken in pregnancy or if breastfeeding. (I would choose Viridian Nutrition Saffron Extract.)

Victoria Health in-house pharmacist Shabir Daya, our go to expert for decades, says many customers opt for a formula with magnolia rhodiola (DoSe by VH Magnolia Rhodiola Complex) and other natural compounds. This was developed to help with stress, anxiety, tension, mood swings and low mood and well as improving sleep.

Recent research worldwide has investigated the role of the gut microbiome on anxiety and low mood, as well as depression. Shabir tells me that: ‘the supplement Florassist Mood Improve contains two probiotic strains and has been the subject of human trials and found to relieve the symptoms of anxiety and low mood while also helping to reduce levels of the stress hormone cortisol. One of the studies showed a 50%+ decrease in low mood scores and a 55% improvement in anxiety scores.’ More on this here.

Other things to consider if you are feeling low, anxious and mildly depressed:

• Vitamin D: low levels are linked to increased symptoms of depression and anxiety. And with winter dark days coming on, vitamin D-producing sunshine’s in shorter supply. Ask your doctor to check your vitamin D3 levels; it’s a simple, cheap blood test. If you need more of this ‘sunshine in a bottle’, the simplest form is an inexpensive spray: BetterYou Vitamin D oral spray.
• Get active: being physically active beats therapy and pills for easing depression, as a large evidence review confirms here.
• Phone a friend: no, this isn’t for an answer to a quiz, but reaching out to other people – who might just be feeling a bit low too – can really help.
• Eat well always: fresh, local, organic if you can (grow some of your own?), with plenty of protein (veggie if you prefer) – and hot soups and casseroles for winter.

If, however, you are feeling seriously depressed, please consult a doctor immediately.