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Depression & Low Mood

Evidence-based lifestyle supports for mood and motivation from named clinicians and researchers, meant to complement professional mental-health care.

Every claim below carries an evidence grade. What do these grades mean?

EVIDENCE DEPRESSION

Creatine for low mood: the evidence is thin

Limited

One 8-week trial in 52 women with major depressive disorder found 5g a day of creatine added to an SSRI improved depression scores more than the SSRI alone. A 2025 review pooling 11 trials and 1,093 people found the overall effect too small to call clinically meaningful, on very low certainty evidence. That is one promising result in a narrow population, not an established treatment. SSRIs are prescription medicines: never start, stop or change one except with your clinician, and creatine is not a substitute for treatment.

SOURCE →
Mark Hyman
DEPRESSION
Brain & Mood Protocol
  1. 1Feed the brain (Wild fatty fish (salmon, sardines, mackerel), nuts and seeds (walnuts, flax, chia), colourful vegetables; cut sugar, refined carbs, alcohol and excess caffeine)
  2. 2Take EPA/DHA omega-3 (1000mg+ combined EPA and DHA daily, adjusted to your omega-3 blood level)
  3. 3Add a methylated B-complex (A B-complex with methylfolate, methyl-B12 and B6 to support methylation and healthy homocysteine)
What to buy
Thorne Vitamin D-5,000 ~$18
(methylated) ~$22
Thorne Theanine ~$24
Multivitamin ~$30
GO DEEPER →
DEPRESSION
Brain Energy: Metabolic Foundations for Mental Health
  1. 1Protect sleep (Consistent sleep and wake times)
  2. 2Move your body (Regular exercise, including resistance training and easy zone 2 cardio)
  3. 3Eat for stable blood sugar (Whole-food meals, steady blood sugar, limited ultra-processed food)
What to buy
Nordic Naturals Ultimate Omega ~$32
GO DEEPER →
DEPRESSION
Build Everyday Happiness
  1. 1Get regular physical activity you will actually repeat (Most days: a brisk walk, a class, lifting, anything you enjoy; group or outdoor activity counts double)
  2. 2Invest in face-to-face relationships (A daily moment of real connection; a weekly anchor with people you care about; reduce passive scrolling)
  3. 3Daylight early, outdoors (10 to 30 min of outdoor light soon after waking; more on dark days)
What to buy
Gratitude journal ~$28
Nordic Naturals Ultimate Omega ~$32
10,000-lux light lamp ~$65
Walking shoes / gym basics ~$130
GO DEEPER →
Chris Palmer portrait
Chris Palmer
Psychiatrist · Harvard / McLean

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Chris Palmer portrait

Chris Palmer

Psychiatrist
1 protocol · 130K
New protocols for this condition, first
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