Functional Medicine for Depression
Approximately 9% of U.S. adults experience major depression annually, with a lifetime prevalence of about 17% in men and 30% in women (1). However, it is suspected that many individuals with depression remain undiagnosed.
In this article, we’ll review how we use functional medicine for depression to support individuals suffering from this condition.
Conventional Treatment for Depression
Conventional first-line treatments for depression include psychotherapies and antidepressant medications. Around 50 percent of people experience noticeable improvement when taking antidepressants, though effectiveness varies based on severity and individual response (2). Combining psychotherapy with antidepressant medication often yields the best results. This treatment can be life-changing and even life-saving for many people.
Functional Medicine for Depression
Functional medicine is a patient-centered approach to healthcare that focuses on identifying and addressing the root causes of illness through personalized treatment plans, including nutrition, lifestyle changes, and advanced testing.
Functional medicine offers an additional supportive treatment option for individuals looking for further ways to reduce depressive symptoms, improve quality of life, and/or prevent related health conditions. For example, depression can contribute to the development of other health conditions, such as heart disease, diabetes, and chronic pain, by increasing inflammation and disrupting hormonal balance.
Some individuals find that after implementing the strategies discussed in this article, they are able to reduce their dosage or even discontinue depression medications under medical supervision. Others choose to continue their current medications but notice an overall improvement in how they feel by incorporating holistic changes alongside their treatment.
Some individuals find that after implementing the strategies discussed in this article, they are able to reduce their dosage or even discontinue depression medications under medical supervision. Others choose to continue their current medications but notice an overall improvement in how they feel by incorporating holistic changes alongside their treatment.
Let’s review a few ways in which a functional medicine approach can benefit someone suffering from depression.
Dietary Intervention
The Mediterranean diet is an anti-inflammatory eating pattern that has been found to improve mood disorders like depression (3). A Mediterranean diet is rich in fruits, vegetables, nuts, seeds, legumes, and seafood.
At Root, we use our patented Root Plate™ method to balance protein, fat, and fiber-rich carbohydrates to offer anti-inflammatory and nutrient-rich foods, like those found in the Mediterranean diet. This method also supports optimal blood sugar balance, helping to manage the mood-disrupting effects of the drastic highs and lows often referred to as the blood sugar "rollercoaster."
To create your own Root Plate™ :
- Fill half your plate with non-starchy vegetables.
- Reserve one quarter for fiber-rich carbohydrates, like legumes or quinoa.
- Add high-quality protein, like salmon, to the remaining quarter.
- Finish with 1–2 tablespoons of healthy fat for added balance.
By incorporating these principles, the Root Plate™ approach not only supports mental well-being but also provides a practical and sustainable way to nourish your body and mind every day.
Polyphenols
Polyphenols are natural compounds found in plant-based foods that have gained attention for their potential to reduce depression risk and symptoms by reducing inflammation in the brain. A review of 37 studies found several polyphenol-rich foods beneficial for depression like curcumin (turmeric), coffee, tea, walnuts, citrus fruits, and resveratrol (4).
Here are a few ways to boost the polyphenol content of your diet to reap the benefits of these potent antioxidants and anti-inflammatory foods:
- Drink green or black tea instead of sugary beverages
- Choose dark chocolate (70% cocoa or higher) for a sweet treat
- Sprinkle walnuts on your yogurt or oatmeal
- Add berries to your leafy green salads
- Enjoy a handful of red or purple grapes with your snack
- Incorporate turmeric (curcumin) into soups and curries
Nutrients for Depression
A few key nutrients may reduce depression risk and support recovery. Research highlights the following nutrients as crucial for brain health and mood regulation.
*Please consult with your doctor before discontinuing any medications and/or starting any new supplements.
Omega-3 Fatty Acids
Found in fatty fish like salmon, mackerel, and sardines, omega-3s are essential for brain function and reducing inflammation. Low levels of omega-3s have been linked to an increased risk of depression, while supplementation has shown benefits in improving mood and emotional well-being (5, 6). We recommend incorporating seafood rich in omega-3 at least once a week. For further support, we often suggest supplementing with our Omega-3 fish oil.
Zinc
This trace mineral supports brain cell communication, reduces inflammation, and helps regulate mood-related chemicals like serotonin. Low zinc levels are associated with depressive symptoms, and increasing zinc intake through foods like pumpkin seeds, beef, and lentils or supplementation may help improve mood. For instance, some research studies found that taking a zinc supplement significantly reduces depressive symptoms both as a monotherapy and when combined with an antidepressant medication (7, 8).
Magnesium
Insufficient intake of magnesium is common and linked to higher rates of depression. Foods like spinach, almonds, and black beans are excellent sources of magnesium. Taking a magnesium supplement may also reduce symptoms of depression (9). However, not all magnesium is created equal. Most over-the-counter options contain low-quality magnesium that is poorly absorbed and causes digestive side effects. We often recommend magnesium glycinate for best results on mood regulation, reducing stress, and promoting good quality sleep. If you suffer from constipation, our magnesium combo is a great option to support mood while also promoting bowel regularity.
Vitamin D
Known as the “sunshine vitamin,” vitamin D is crucial for regulating mood and supporting brain health. Many individuals with depression have insufficient vitamin D levels, and correcting a vitamin D deficiency with proper supplementation may reduce depressive symptoms (10).
Vitamin D supplementation should be personalized based on individual lab results because deficiency levels can vary widely. If someone has a severe deficiency, they may require a higher prescription-strength dose and closer follow-up to ensure their levels improve safely and effectively. On the other hand, mild deficiencies may only need a lower daily dose. This is why we always recommend testing vitamin D levels instead of guessing. Without proper testing, you could be taking too little to correct a deficiency or too much, leading to potential toxicity. Many of the lab tests we offer at Root for purchase include evaluation of vitamin D levels.
Mental Health Panel
RBC Magnesium Level , hs CRP, OmegaCheck (Omega 3 and 6 levels), Vitamin D level, Vitamin B12 level
$95.00
Vitamin B6
Vitamin B6 is vital for producing brain chemicals like serotonin and dopamine, which directly influence mood. Deficiency in B6 may lead to depressive symptoms. Good dietary sources include chicken, bananas, and chickpeas. Taking a B6 supplement may be particularly helpful if you experience worsening depressive symptoms the week leading up to or during your menstrual period.
Gut Health
Functional medicine for depression focuses on finding and addressing the root causes of mental health issues, and gut health is a key factor in mood disorders. The gut and brain are closely connected through the gut-brain axis, with your gut bacteria playing a vital role in regulating brain chemicals like serotonin. Imbalances in gut bacteria, inflammation, and leaky gut can contribute to depressive symptoms by increasing inflammation and disrupting brain chemical production. By using functional medicine approaches and a gut healing protocol that addresses food sensitivities, optimizes digestion, reduces gut inflammation, and balances the microbiome, individuals with depression may experience improved mood and overall mental health.
Hormone Health
Hormones play a significant role in regulating mood, especially sex hormones like testosterone, estrogen, progesterone, and DHEA-S. Here are a few ways in which imbalances in these hormones may contribute to depression.
- Testosterone: low levels contribute to fatigue, low motivation, and reduced dopamine levels (a key brain chemical that regulates pleasure, mood, and more)
- Estrogen: supports serotonin production, low levels due to perimenopause or menstrual cycle irregularities may lead to mood swings, irritability, and depressive symptoms
- Progesterone: has calming, anti-anxiety affects, low levels can lead to insomnia, anxiety, and low mood
- DHEA-S: low levels are associated with fatigue, low motivation, and a higher risk of depression
Other hormones that are implicated in causing or worsening depressive symptoms include thyroid hormones (hypothyroidism), insulin resistance, and imbalances in cortisol levels (the stress hormone).
Learn more about how you can test your hormone levels with our functional medicine lab ordering program.
Key Takeaways: Functional Medicine for Depression
Functional medicine provides a personalized approach to supporting depression by addressing nutrition, gut health, and hormone balance. While medication and therapy are essential for many, natural remedies can often be used alongside them to enhance results and optimize well-being. In most cases, it’s beneficial to have these practices in place before considering any changes to medication.
By identifying and addressing the root causes of depression and working one-on-one with a clinician, individuals may also have the opportunity to reduce or wean off medications when appropriate.
By identifying and addressing the root causes of depression and working one-on-one with a clinician, individuals may also have the opportunity to reduce or wean off medications when appropriate.
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