Depression is a mood disorder characterised by persistent negative thoughts. Medically speaking, depression is more than the sadness many people feel periodically. Common signs and symptoms of depression include chronic headaches, persistent fatigue with an increased desire to sleep or, in some cases, insomnia, an inability to concentrate, feelings of worthlessness, unexplained weight loss or gain, a noticeably changed attentiveness to personal hygiene, reduced appetite and thirst, and suicidal thoughts if the condition progresses. There are many factors that can contribute to the development of depression. There might be underlying biochemical or psychological issues that predispose an individual to depression, or there might be a trigger such as a stressful event, loss of a job, or break up of a relationship.



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If you’re suffering with a low mood, even if it’s not the symptoms of depression, you should seek advice from a doctor. Regular exercise boosts your mood, especially if you do exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is good for you. Evidence has suggested that omega-3 fats, EPA and DHA are the most potent natural anti-depressants and, because omega-3 fats are essential fats that our body can’t manufacture, they should be included in our diet. Protein rich foods such as meat, fish, beans, and eggs are a dietary source for the serotonin precursor tryptophan amino acid. Vitamin D deficiency is increasingly being recognised as a common problem around the world and may be implicated in depression, particularly if you feel worse in winter.

Nina's Health Protocol:

  • Diet can play a role in supporting mental health, including managing symptoms of depression. Focus on a balanced diet that includes a variety of nutrient-dense foods. Include fruits, vegetables, whole grains, lean proteins (such as fish, poultry, legumes, and tofu), healthy fats (such as avocados, nuts, and seeds), and low-fat dairy products. This provides essential nutrients for brain health and overall well-being.
  • Limit your intake of caffeine, as excessive consumption can increase anxiety and disrupt sleep. Likewise, excessive alcohol intake can worsen symptoms of depression. Moderation is key.
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