Natural Ways to Combat Depression Triggered by Isolation: Supplements, Self-Care, and Social Connection

Isolation is not our natural state, and the past few years have made that abundantly clear. Loneliness and isolation, whether caused by external circumstances or self-imposed, can have damaging effects on both mental and physical health. These effects range from triggering stress responses in the body to inducing inflammation and even weakening the immune system. When we’re socially disconnected, our risk for chronic health conditions—both mental and physical—rises significantly. Depression, in particular, thrives in isolation, feeding on the lack of social interaction and support.

Depression from Loneliness and Isolation

Depression is more than just feeling sad for a day or two. It’s a persistent mood disorder that can leave you feeling hopeless, fatigued, and disconnected from the world around you. Right now, with increased isolation, the prevalence of depression is becoming a growing concern. The emotional pain associated with depression can affect all aspects of life, from missing work to an increased risk of suicide.

While medication and therapy are often the first lines of treatment, integrative health approaches—like exercise, mindfulness, and supplements—can provide extra support in managing symptoms.

Integrative Health Approaches for Depression

1. Exercise

Exercise can boost your mood, improve cognition, and support mental health in numerous ways. Regular physical activity promotes the release of endorphins, which act as natural mood lifters, and can provide a sense of accomplishment.

• Evidence: Moderate aerobic activity three times a week has been shown to reduce depressive symptoms significantly.

2. Mindfulness Meditation & Breathwork

Mindfulness meditation is a practice that helps you focus on the present moment and regulate your breathing. It has a calming effect on both the body and mind, helping to reduce stress, lower blood pressure, and decrease levels of cortisol (the stress hormone). If meditation feels overwhelming or difficult to get into, I often recommend breathwork as a more accessible alternative. Breathwork focuses on controlled breathing techniques that stimulate the body’s relaxation response and calm the nervous system, making it an effective middle ground for those who struggle with meditation.

• Evidence: Mindfulness-based interventions, including breathwork, have been shown to reduce depressive symptoms, particularly for those with recurrent episodes of depression.

3. Social Connection and Support Networks

Isolation can worsen depressive symptoms, but reconnecting with your social support network—whether virtually or in person—can provide emotional and mental health benefits. Staying connected with friends, family, or a support group helps reduce feelings of loneliness and reinforces that you are not alone in your struggles.

4. Supplements for Depression

In addition to lifestyle changes, supplements can offer natural support for mental health. Here’s a more detailed look at several supplements that have shown promise in easing symptoms of depression:

• St. John’s Wort: This herb is often used to treat mild to moderate depression. It works similarly to antidepressants by increasing serotonin, dopamine, and norepinephrine levels in the brain, which can improve mood and emotional well-being. Evidence: Studies suggest St. John’s Wort can be as effective as standard antidepressants, though it should not be taken with certain medications without consulting a healthcare professional.

• Saffron: Saffron has been found to increase serotonin levels, which helps improve mood. Research shows that it can be effective in treating mild to moderate depression, and in some cases, its efficacy is comparable to that of antidepressants. Evidence: A number of studies suggest saffron has antidepressant effects, though more large-scale research is needed.

• Omega-3 Fatty Acids (Fish Oil): Omega-3s, particularly EPA and DHA, are essential for brain health. Low levels of omega-3s are linked to mood disorders, including depression. Supplementing with fish oil can help reduce inflammation and support brain function. Evidence: Omega-3 supplementation has been shown to reduce symptoms of depression, especially in people who don’t consume enough omega-3s in their diet.

• Ashwagandha: An adaptogenic herb, Ashwagandha helps the body manage stress by lowering cortisol levels. It has a calming effect and can reduce symptoms of anxiety and depression by improving mood and supporting emotional balance. Evidence: Studies show that Ashwagandha can significantly reduce stress and anxiety, improving overall mental well-being.

• 5-HTP (5-Hydroxytryptophan): 5-HTP is a precursor to serotonin, the neurotransmitter that plays a key role in mood regulation. By increasing serotonin levels, 5-HTP may help reduce feelings of sadness, anxiety, and hopelessness. Evidence: Research suggests that 5-HTP can be effective in reducing depression symptoms, though it’s often used in combination with other treatments.

• Magnesium L-Threonate: This form of magnesium crosses the blood-brain barrier, supporting brain health and cognitive function. Magnesium is essential for regulating neurotransmitters and managing stress, and deficiencies are linked to depression. Evidence: Magnesium L-threonate supplementation has been shown to improve cognitive function and reduce depression symptoms in people with low magnesium levels.

• Taurine: Taurine is an amino acid that plays a role in regulating neurotransmitters like GABA, which helps reduce excitability and promote relaxation. Evidence: Although taurine is commonly used to reduce anxiety, it may also help stabilize mood and alleviate symptoms of depression.

• Lemon Balm: Known for its calming properties, lemon balm helps to reduce stress and anxiety, making it a useful supplement for individuals with mild depression. Evidence: Studies have shown that lemon balm can reduce anxiety and improve mood, providing relief for some symptoms of depression.

• Baikal Skullcap: An anti-inflammatory herb, Baikal skullcap is used to reduce stress and promote emotional balance. Evidence: Research supports its use for reducing anxiety and mild depressive symptoms, particularly when inflammation is a contributing factor.

• Kava Kava: This herb is commonly used to treat anxiety, but it also has mood-boosting properties that can help people experiencing depression. Evidence: Kava Kava has been shown to reduce anxiety and calm the nervous system, which can indirectly improve mood and mental well-being.

5. Creating Structure and Engaging in Self-Care

Adding structure to your day can provide a sense of purpose and accomplishment. Establishing daily routines, like exercising, eating nutritious meals, and engaging in self-care activities (such as getting a haircut or cleaning your living space), can help create a foundation for long-term well-being.

Conclusion

Isolation and loneliness can fuel symptoms of depression, but by taking a holistic approach—combining exercise, mindfulness, social connection, and natural supplements—you can better manage your mental health. Remember, it’s okay to reach out for support. Depression is a serious challenge, but with the right tools and strategies, you don’t have to face it alone.