Struggling with Cravings, Feeling Burnt Out, Anxious, and Unable to Sleep? Then You May Have Low GABA…

Struggling with Cravings, Feeling Burnt Out, Anxious, and Unable to Sleep? Then You May Have Low GABA…

by | May 1, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is GABA?

Gamma-aminobutyric acid (GABA) is a neurotransmitter — a brain chemical that sends messages throughout the central nervous system. As an inhibitory neurotransmitter, GABA blocks or inhibits certain nerve transmissions. This slowdown in message transmission may help modulate mood and anxiety. In other words, GABA calms your nervous system down so you don’t become overly anxious or afraid. This is why GABA supplements are marketed for stress relief.

Dysregulation of GABAergic neurons can affect mental health and contribute to a variety of psychiatric and neurologic disorders such as multiple sclerosis, alcoholism, PMS, tics, Lyme-induced anxiety, PCOS, and issues experienced by neurodivergent individuals. However, low GABA can also occur in the average person without any specific health condition.

Do You Have Low GABA?

You might if you experience the following symptoms:

  • Feeling anxious, worried, or fearful

  • Unable to relax or loosen up

  • Physical tension/stiff or tense muscles

  • Easily overwhelmed

  • Feeling stressed and burned-out

  • Feelings of panic

  • Intrusive/unwanted thoughts

  • Fear of heights (and other situation-specific fears)

  • Problems with sleep

  • Spinning and attention/focus issues when anxious

  • Anger, rage, and agitation

  • Pain and/or spasms (rectum, belly, back, bladder, throat)

  • Sugar/carb cravings when stressed

  • Self-medicating with alcohol

Is This You? Then You May Want to Consider Supplementing with GABA

GABA helps calm the mind, improve sleep and anxiety, and reduce or resolve cravings for carbs, sugar, and alcohol.

How Do I Know if I Have Low GABA?

Blood or urine tests are not effective or accurate. The best way to assess low GABA is by the number of symptoms you experience from the list above.

How Should I Take GABA?

The most important thing to remember is that GABA must be taken sublingually — popping pills is not effective.
You must use either:

  • GABA liposomal sprays

  • GABA powders placed on the tongue

  • GABA lozenges that you suck on

These should be held in the mouth for 1–2 minutes. GABA creams can also be used, but the above methods are preferred.

Additional Tips:

  • Take GABA ideally 1 hour away from protein.

  • A good starting dose is 125mg.

  • Observe how you feel (refer to the checklist above) to note improvements.

  • If no change occurs, repeat the dose and check again 15 minutes later.

  • GABA lasts 3–4 hours, so you may need to repeat the dose later in the day or multiple times a day to get the optimal results.

  • Adjust your dosage every 3–7 days.

  • Sometimes, trying different GABA products is necessary to find the most effective one.

For the best GABA supplements, please go here to purchase.

GABA Warning

You need to increase dosages and frequencies slowly. If you take more than you need or increase your dose too quickly, you may experience:

  • Lightheadedness or dizziness

  • Feeling overly relaxed or sleepy

  • Difficulty getting up in the morning

  • Increased anxiety

If you take too much GABA and experience adverse symptoms, the antidote is 1000mg of Vitamin C — taken as soon as possible.
One dose is sufficient, and effects should be noticed within a few minutes, but it will also counteract the positive effects of GABA.

Why Does GABA Supplementation Not Work for Some People?

Many practitioners:

  • Recommend oral pills instead of sublingual forms.

  • Suggest once-a-day dosing instead of multiple smaller doses.

  • Prescribe a one-size-fits-all approach (which often doesn’t work).

  • Recommend doses that are too high (500–750mg).

  • Combine GABA with other supplements, making it difficult to monitor results.

When trialing GABA, you should introduce only GABA initially — not multiple supplements at once.

Other factors like low serotonin, low endorphins, candida overgrowth, or blood sugar fluctuations can also contribute to anxiety, cravings, and sleep issues.It might be necessary to address these issues alongside using GABA.

Summary

GABA is a neurotransmitter that helps people better manage feelings of being stressed overwhelmed, burnt out, feelings of frustration and anger, sugar and alcohol cravings, physical tension, difficulties sleeping and inability focus. It also can be very beneficial for certain health conditions such as results leg syndrome, tics, leaky gut, PCOS and PMS.

GABA is often overlooked or misused, so people miss out on getting the desired relief from their symptoms and optimising treatment outcomes. Choosing the right GABA supplement is crucial.

If you need support selecting the best GABA supplement, identifying if GABA is an issue for you, or implementing a proper trial procedure, please reach out to us Koru Nutrition for guidance.

Understanding and Overcoming Your Cravings

Understanding and Overcoming Your Cravings

by | May 1, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Studies have shown that over 90% of us experience cravings on a regular basis, suggesting that these cravings may not only be moments of weakness but may also be meaningful signals that our bodies are missing something. (1)

Cravings can be both physiological and/or psychological and can represent a complex interplay of multiple factors, from neurotransmitter dynamics to emotional impulses, blood sugar fluctuations, nutrient deficiencies, and environmental cues. Neurotransmitters – or lack thereof – can impact your cravings, and be the reason for your need to satisfy that sweet or salty indulgence.

Research suggests that women tend to have weaker control over their food cravings compared to men, and males are more likely to crave savory foods, whereas females are more likely to crave high-fat and/or sweet foods. (2)

Food cravings can really dismantle or interfere with following a healthy diet or wanting to make changes to your eating regime. It is important for you to understand your food cravings and how to resolve them.

Are Your Neurotransmitters Impacting Your Cravings?

Cravings to Help Increase Focus and Energy

Do you have cravings to specifically try and help with increasing your focus and energy? Then this could be related to low dopamine. Dopamine is responsible for our drive, motivation, and giving us that “get up and go.” Diets that are low in protein may be impacting your ability to focus and be motivated, and this, in part, can be due to one specific amino acid — tyrosine — which helps to make dopamine. Tyrosine also acts as a natural antidepressant, and depression can also be a trigger for cravings. It is also a natural appetite suppressant that might also help to curb hunger in general.

Foods high in tyrosine include seaweed, spirulina, turkey, chicken, beef, tofu, squash, pumpkin seeds, and eggs. If you struggle to get enough protein into your diet, you may want to consider supplementing with Tyrosine.

Cravings to Seek Comfort and Reward

Seeking comfort and reward with food can be due to a lack of endorphins. Endorphins are hormones that are produced in your brain. They attach to your brain’s reward centers (opioid receptors) and carry signals across your nervous system. They are “feel-good” chemicals because they help relieve pain, reduce stress, improve mood, and put you in a positive state of mind.

Endorphins can be boosted by exercising, eating, having sex, getting a massage, and in many other ways.
Releasing endorphins has been shown to regulate appetite and help reduce cravings related to seeking comfort, especially if you seek treats as a reward. (3)

Strategies to help boost your endorphins and manage cravings can include exercise. Many people feel a “runner’s high” after a good run. But you don’t have to run to feel a runner’s high. Other forms of exercise that will help you release endorphins include power walking, swimming, dancing, hiking, as well as other pleasurable activities such as sex, acupuncture, and spending time with friends laughing.

If you feel like you need an added boost, then you may want to consider taking a D-Phenylalanine supplement.

Cravings to Relieve Stress

Stress eating can be due to a lack of GABA. GABA can take away the “food noise” and reduce the feelings of being deprived. If you struggle with feeling anxious, worried, or fearful, unable to relax or loosen up, experience physical tension/stiff or tense muscles, feel easily overwhelmed,  and burned out, have intrusive/unwanted thoughts, as well as cravings for sugar, carbohydrates, and alcohol, then you may need to look at supplementing with GABA.

However, it is not just about “popping a pill.” GABA is best taken sublingually by using a GABA spray, powder, or sucking on a GABA lozenge so it to be absorbed into the bloodstream in the mouth.

To find out more about GABA and how to take it, check out this article.

Looking for a GABA supplement that can help with this? Click here for the best ones to use.

Cravings Due to Worrying, Ruminating Thoughts, Sadness, and More Cravings in the Afternoon and Evening

This can be due to low serotonin. Serotonin is a neurotransmitter that helps to boost our mood, it acts as a natural pain reliever, and can help support better sleep. When we have low serotonin, it can cause us to have increase cravings for carbohydrates, sugar, and even alcohol and drugs.

Tryptophan is an amino acid that helps to make serotonin, so consuming foods such as turkey, chicken, eggs, cheese, and nuts can help.
However, converting tryptophan into serotonin requires several nutrients (co-factors) such as iron, magnesium, calcium, vitamin B6, folic acid, zinc, and vitamin C. Many lifestyle factors can interfere with this conversion, such as digestive issues, smoking, blood sugar fluctuations, hormone imbalances, and stress.

If that is an issue, then you may want to consider taking 5-HTP, which is further along the pathway of making serotonin.
You will need to consult with your health practitioner (especially if on antidepressants) about taking a 5-HTP or tryptophan supplement.

I have seen great success with supplementing to help control cravings and binge eating when it is related to low serotonin.

Reasons Behind Your Particular Cravings: Sugar, Salt, Chocolate, and Alcohol

Sugar Cravings

Sugar cravings can be from gut dysbiosis which is when there is to much bad bacteria or yeast (candida) in the gut can trigger intense sugar cravings to feed these pathogens. Blood sugar imbalances can also trigger sugar cravings. If you start your day with processed or high sugar foods then this can cause a blood sugar crash later on in the day resulting in strong cravings to help get the body back up in the normal range however, eating vegetables and healthy food won’t help you get that much needed boost quick enough so instead we tend to gravitate to more those quick glucose spiking foods such as refined grains, baked goods and sugary treats.

Solutions:

  • Speak to your naturopathic doctor if you think you may have candida and get tested.
  • Follow an anti-candida diet with a supplement protocol if needed.
  • Start your day with a high-protein breakfast (e.g., eggs, low-sugar Greek yogurt with berries, protein shakes) to keep blood sugars stable.
  • Balance meals through the “my plate method”: ¼ plate protein, ¼ starchy vegetables (like squash, sweet potatoes), ½ plate non-starchy vegetables.
  • Focus on high-fiber foods and consider diets like the Mediterranean Diet, Anti-Inflammatory Diet, or the Metabolic Balance Program.

Salt Cravings

High stress and adrenal fatigue can be a reason for your salt cravings. Adrenals are also responsible for keeping our blood pressure up, when they are overworked, our body calls for support such as salt to bring up our blood pressure so the adrenals can be released from this task.

Solutions:

  • Get cortisol testing (saliva testing multiple times a day) with a natruopath doctor.
  • Balance blood sugars, as low blood sugar causes a cortisol release.
  • Support adrenal health with supplements like Cortisol Manager.

Chocolate Cravings

Chocolate cravings can be due to low magnesium and often when people don’t get enough magnesium in their diet they tend to have cravings for chocolate. Chocolate contains caffeine that you also might be looking for to give you a energy boost. It also contains phenylethylamine which helps to create the chemicals that helps to give us the sensation of love.

Solutions:

  • Boost magnesium intake with legumes, raw nuts and seeds, dark leafy greens, and whole grains.
  • Choose high-quality dark chocolate (85% cocoa or higher) to avoid high sugar.
  • Supplement with magnesium bisglycinate or citrate, or relax with an Epsom salt bath. Click here for magnesium supplements.

Other Considerations for Cravings

Hormone Fluctuations

Hormonal fluctuations play a significant role in regulating cravings, particularly involving hormones like leptin, which signals satiety, and ghrelin, which stimulates appetite. When a person is carrying increased weight, it can dampen the hormone that signals satiety and perpetuate a negative spiral of further cravings, overeating and subsequently more weight gain.

Women often experience heightened cravings for sugary foods due to hormonal changes occurring during their menstrual cycle and when in peri-menopause when our estrogen and progesterone are low. These hormones impact the brain’s reward system, particularly the release of dopamine, which reinforces the desire for calorie-dense foods.

Solution: There are many treatment approaches and strategies for managing cravings related to hormone imbalances. One approach is the Metabolic Balance Program which helps to reduce insulin and balance out hormones to eliminate cravings all together. Consider hormone-balancing programs like the Metabolic Balance Program.

Summary

Lack of certain neurotransmitters such as GABA, dopamine, endorphins, and serotonin can all influence what you crave and why you crave it.
Cravings can also be related to nutrient deficiencies, hormonal imbalances, stress and psychological issues.

Supporting a healthy lifestyle and balanced diet will go a long way, but if extra help is needed, consider seeking counselling, a Nutritionist/Dietitian,  Naturopathic Support, or even a Disordered Eating Coach.

References

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4918881/ 
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5083777/
  3. https://health.clevelandclinic.org/eating-habits-and-the-psychology-of-food
Trans Fats, Saturated Fats, and Mental Health: What You Need to Know

Trans Fats, Saturated Fats, and Mental Health: What You Need to Know

by | Feb 27, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

60% of our brains are made up of fat so we are literally a bunch of fat heads! Our brain is made up of both saturated and unsaturated fats. The problem is we tend to consume too much saturated fat and saturated fat from the wrong kinds of foods.

Trans Fats

Research shows that people that ate the most trans fats, had up to a 48% increased risk of depression.

Trans fats are made artificially through the process of hydrogenation. They are used to increase shelf life of processed goods and have zero health benefits. In fact they have many negative effects on the body and brain. Trans fats lower serotonin levels and increase inflammation, both of which can contribute to depression. It has also been linked to mood disorders, aggressive behaviour and can interfere with memory. It can cause liver damage, fatty liver disease, impair reproductive health, damage the lungs, as well as cause weight gain, neurological problems and digestive disorders. As you can see trans fats does not serve us in any way, shape or form. But a lot of us with busy lifestyles are looking for the quick and easy boxed foods to help us get through the day little knowing the consequences of making these kinds of choices.

 

Where do we find trans fats?

Be mindful of reading labels. Any product that lists “partially hydrogenated oil” contains trans fats.

Foods that contain trans fats and should be avoided include:

  • Fast foods – cheese burgers, French fries, fried chicken, onion rings, and nuggets
  • Some spreads such as margarine spreads and peanut butter
  • Chips, crackers, cookies, doughnuts and pastries
  • Non-dairy creamer
  • Meat sticks
  • Pre-prepared cake frostings and pie/pie crusts
  • Commercial waffles and pancakes
  • Microwave popcorn
  • Commercially pre-prepared products, such as pizza dough and cookie dough

 

Saturated Fat

Eating a standard Western diet high in processed carbohydrate and sugar-rich foods can cause your body to produce unhealthy saturated fatty acid and cholesterol in the body. Consuming a diet high in processed foods that contain a lot of saturated fat will contribute to heart disease and obesity, but it also can significantly impact our mood.

Consuming a high amount of saturated fat from processed foods will inhibit dopamine from signalling to our brain which will impact your ability to feel pleasure, contentment, motivation, happiness and satisfaction.

However, we do need some saturated fats in our body but it is where we get the saturated fat from that can be an issue as there are healthy and unhealthy sources. You need to avoid processed foods that are high in saturated fats such as:

  • corn oil and other vegetable oils
  • margarine
  • shortening
  • pizza
  • commercial baked goods
  • burgers and fries

Saturated fat, when consumed from natural whole foods, is healthy and may protect against heart disease. We need some saturated fats in our diet as they also help to make up part of our brain structure. When we say 60% of our brain is made up of fat, 50% of that is saturated fat and it plays an important part in our ability to think and remember.

Healthy forms of saturated fat include:

  • fatty cuts of meat like ribeye and lamb chops
  • heavy cream
  • beef tallow
  • butter (grass-fed)
  • coconut (oil, milk, flesh), palm oil
  • cacao butter
  • dark chocolate

 

MONOUNSATURATED FATS

Consuming MUFAs (monounsaturated fatty acids) and PUFAs (polyunsaturated fats) and eliminating trans fats are crucial in preventing and addressing depression. Monounsaturated fats come from plant-based foods. A study of 12,000 participants found that consuming high levels of mono- and polyunsaturated fats in the diet showed a lower rate of depression. The same study also found high intake of trans fats increased the risk of depression. This may be due, in part, to the impact it has on dopamine. Monounsaturated fats from plant food sources include: olives/olive oil, avocados, sesame seeds, macadamia nuts, cod liver oil, hazelnuts, almonds, Brazil nuts and cashews.

Olive Oil and Depression

Following the Mediterranean diet with consuming high amounts of olive oil have been shown to lower the risk of depression.

One study including more than 12,000 people showed that participants with an olive oil consumption higher than 20 grams a day (1.5 tablespoons) had a 30% lower risk of depression than those without consumption or with a very low consumption of olive oil.

It is recommended that you consume 1.5 tablespoons of olive oil a day to help lower your risk of depression.

Summary

Fats play a role in our overall health and mood. We need fats in our diet and a variety of them. Saturated fat is important in our diet but the food source of this type of fat is important and needs to come from healthy sources such as coconut oil and grass fed butter. Monounsaturated fats play a role in supporting healthy mood and brain function which is why the Mediterranean diet is seen as a therapeutic option for someone struggling with depression. And of course trans fats have no place in our diet and in our bodies and only serve to wreak havoc to various body systems and fuel depression.

References

https://pubmed.ncbi.nlm.nih.gov/26171719/

https://www.webmd.com/depression/depression-assessment/default.htm

 

Does Fat Make You Depressed or Happy?

Does Fat Make You Depressed or Happy?

by | Jan 30, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Fats have got a bad rap over the years and although some fats are bad, many are good and are actually crucial for brain structure and function. These good fats have been shown to help with cognitive functioning, mood and behaviours.

Fat is a major source of food and plays various important structural and metabolic functions, including energy storage, satiation, keeping us warm in the winter months, balancing blood sugars and can help reduce cravings and overeating which can be a problem for some of us when we struggle with a low mood.

The human body can produce the fat it requires from other food, except for a few – essential fatty acids (Omega 3 and 6) which means it must be obtained through the diet. The other important factor about consuming fats is that they also contain our fat soluble vitamins such as vitamin A,D,E and K, which we also needed to help support a happy mood.

There are good and bad fats. We want to be consuming the good fats and avoiding the bad fats to help optimize our mood. So let’s break this down for you.

Omega 6

You need to consume Omega 6 in moderation and from the right kind of foods. Omega 6 helps to stimulate skin and hair growth, maintains healthy bones, helps regulate metabolism, supports the reproductive system, helps reduce nerve pain, may help to reduce symptoms of ADHD, can reduce blood pressure, cholesterol and lower the risk of heart disease.

Omega 6’s are pro-inflammatory which means if we consume too much or the wrong kinds of Omega 6 foods this can create inflammation in the body which is not conducive to supporting a healthy mood. Although we need it in our diet, we often consume too much Omega 6 and not enough Omega 3, especially if we follow a Western diet. According to the Academy of Nutrition and Dietetics, women and men aged 19–50 need approximately 12 grams and 17 grams of omega-6 fatty acids per day, respectively.

Unhealthy Sources of Omega 6

  • oil-based condiments like mayonnaise and commercial salad dressings
  • margarines
  • corn chips
  • fast foods
  • cake with frosting
  • cured meats such as pepperoni

Healthy Sources of Omega 6

  • walnuts
  • sunflower seeds
  • roasted chicken thighs
  • tofu
  • hemp seeds

Omega 3

Studies show that people with depression tend to have lower omega 3 levels compared to those people that don’t have depression. Researchers demonstrate that omega 3 fatty acid consumption (containing 1.5-2g of EPA per day) has mood-stimulating effects in people with depression. (6,7)

Foods high in omega 3 include:

  • oily fish
  • oysters
  • walnuts
  • macadamia nuts
  • flax seeds
  • chia seeds
  • pumpkin seeds
  • kidney beans and navy beans

Research shows that people who consumed the most oily fish were also less likely to experience symptoms of depression. The body can utilize the omega 3 more from fish that they can from supplementation. EPA and DHA are found in cold water fish and are important for brain functioning, mood, cognition and reducing inflammation.

The best oily fish to consume to get your EPA and DHA includes

  • salmon, mackerel
  • anchovies, herring
  • halibut
  • rainbow trout
  • tuna

For some great Omega 3 seafood recipes, check out:

https://korunutrition.com/smoked-salmon-avocado-toast/

https://korunutrition.com/smoked-salmon-feta-egg-bake/

https://korunutrition.com/ginger-salmon-burgers/

https://korunutrition.com/salmon-chowder/

If you don’t want to consume fish, then take a fish oil supplement. Research has shown that taking a good quality fish oil supplement improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA. (8) Or, if you don’t like fish, try some of these none seafood recipes that still contain good amounts of omega 3:

https://korunutrition.com/chocolate-coffee-shake/

https://korunutrition.com/brain-boosting-salad-dressing/

https://korunutrition.com/chia-oat-parfait-kiwi/

https://korunutrition.com/coconut-yogurt-clusters/

SUMMARY

You must ensure that you get enough essential fats into your diet. Omega 6 in moderation from healthy sources such as hemp seeds and sunflower seeds, and omega 3 from oily fish, walnuts, chia and flax seeds. If you struggle with depression, then you may want to consider increasing your fish intake to 3x a week and taking an omega 3 supplement high in EPA.

If you would like more information on how to boost your mood naturally through diet, lifestyle and supplementation please check out Reclaim Your Happiness, our online nutrition and depression program.

References

 

  1. https://www.sciencedaily.com/releases/2011/01/110126171451.htm (stat)
  2. Hryhorczuk C. et al. 2016. “Dampened Mesolimbic Dopamine Function and Signaling by Saturated but not Monounsaturated Dietary Lipids.” Neuropsychopharmacology, 41(3):811-821.
  3. https://pubmed.ncbi.nlm.nih.gov/21298116/
  4. https://pubmed.ncbi.nlm.nih.gov/26171719/
  5. https://www.webmd.com/depression/depression-assessment/default.htm (olive oil)
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481805/ omega 3
  7. Morkl et al., 2018; Osher & Belmaker, 2009) omega 3
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC487245/
Can St. John’s Wort Help with Depression?

Can St. John’s Wort Help with Depression?

by | Jan 2, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Plants are incredibly complex organisms, containing hundreds or even thousands of interacting compounds. Herbs have long been allies to our bodies, supporting various areas of health, healing, balance, and detoxification. For centuries, they have been used as medicinal tools to help individuals manage ailments. Multiple studies document how herbs benefit the human body and brain, offering support to various systems, including the digestive, endocrine, immune, neurological, and musculoskeletal systems.

Each herb can contain hundreds of nutrients and compounds. These include carbohydrates, lipids, chlorophyll, enzymes, and other proteins, as well as a range of secondary metabolites, which are often the more active constituents. Secondary metabolites such as alkaloids, glucosinolates, essential oils, tannins, phenols, and flavonoids play roles in plant defense, protection from harmful sun rays, and reproduction. These compounds also have varied effects on the human body.

Depression has become a growing epidemic. Many people seek alternatives to traditional medications to treat their depression, aiming to avoid common side effects of antidepressants, such as weight gain and sexual dysfunction. A number of herbs, including ginkgo biloba, lion’s mane mushroom, and saffron, have shown promise in addressing depression. One herb that has garnered significant attention is St. John’s wort. But does it truly help with depression, or is this just an old wives’ tale?

The Role of St. John’s Wort in Depression

St. John’s wort is known for its anti-inflammatory properties, and inflammation has been identified as a contributing factor to depression. According to the National Center for Complementary and Integrative Health (NCCIH), St. John’s wort has been recognized as a treatment for mild to moderate depression but is not effective for severe depression. It has also been noted to help with conditions such as seasonal affective disorder (SAD), anxiety, apathy, sleep disturbances, anorexia, and feelings of worthlessness.

Natalie Fraize, a licensed professional counselor and mental health expert, explains, “While in the United States, St. John’s wort is sold as a supplement, in Europe, it is still prescribed to treat depression.”

How Does St. John’s Wort Work?

St. John’s wort not only provides anti-inflammatory benefits but also inhibits the reuptake of neurotransmitters such as serotonin, norepinephrine, and dopamine. By making these neurotransmitters more available to the brain, it helps improve mood.

What Does the Research Say?

  • A 2016 review of 35 studies concluded that St. John’s wort reduces symptoms of mild to moderate depression more effectively than a placebo and is comparable to prescription antidepressants (1).
  • A 2017 analysis of 27 studies found that St. John’s wort had similar effects on mild to moderate depression as antidepressants, with fewer side effects. Fewer participants stopped taking St. John’s wort compared to those who discontinued antidepressants (2).
  • A 2008 review of 29 international studies suggested that “St. John’s wort may be better than a placebo and as effective as standard prescription antidepressants for major depression of mild to moderate severity(3).”

Recommended Dosage

300–1200 mg daily, typically taken in divided doses (e.g., 300 mg three times daily or 600 mg twice daily).

Side Effects

Research shows that St. John’s wort has significantly fewer side effects than antidepressant drugs. It is associated with higher compliance and is more cost-effective. Possible side effects include:

  • Stomach upset
  • Fatigue
  • Itching
  • Sleep disturbances
  • Skin rash
  • Increased sensitivity to sunlight

Warnings

St. John’s wort stimulates a drug-metabolizing enzyme called cytochrome P450, which affects the metabolism of various medications (e.g., antidepressants, anti-anxiety drugs, oral contraceptives, and anti-seizure medications). It can clear medications faster from the body, reducing their effectiveness.

It is essential to consult a healthcare professional before taking St. John’s wort, especially if you are on other medications.

Summary

St. John’s wort is one of many natural alternatives for addressing depression. Other herbs, such as ginkgo biloba, saffron, and lion’s mane mushroom, have also shown promise. If you’re interested in evidence-based nutrition and lifestyle strategies to prevent, address, and manage depression for yourself, a loved one, or a client, consider exploring Reclaim Your Happiness, an online program offering practical, user-friendly strategies and recommendations. Knowledge is power—knowing what to do and how to do it can help you achieve and reclaim your happiness.

 

References

  1. National Center for Biotechnology Information
  2. PubMed
  3. National Center for Complementary and Integrative Health