Herbalism and Mental Health

Herbalism, using plants and plant-based extracts for healing, has been practiced for thousands of years to support physical and mental well-being. From traditional Chinese medicine to ancient Greek remedies, herbs have long been used to ease symptoms of anxiety, depression, and emotional distress. As interest in natural treatments grows, many turn to herbal remedies as alternatives or supplements to conventional care.

What is Herbalism? 

Herbalism is the practice of using plants and plant-based substances for therapeutic purposes to support health and treat illness. Rooted in ancient healing traditions across cultures, from Traditional Chinese Medicine to Ayurveda and Western herbal medicine, herbalism views plants as powerful tools for restoring balance in the body and mind. Herbalists often work holistically, considering a person’s physical, emotional, and spiritual well-being when recommending remedies ^[1].  

Unlike pharmaceutical medicine, which typically isolates active ingredients, herbalism uses the whole plant, believing its various components work synergistically to enhance healing and minimize side effects. Herbal preparations can include teas, tinctures, capsules, salves, and essential oils, and may be used to address a wide range of concerns, from digestive issues to anxiety and sleep disturbances. 

While herbalism is often used as a complementary therapy, consulting with a qualified practitioner is essential, especially when combining herbs with conventional medications or managing chronic health conditions.

Can Herbalism Help Mental Health?

Yes, specific herbal remedies have shown promising benefits for mental health. Many herbs have long been used to address conditions such as depression and anxiety. They may also support overall emotional well-being as part of a balanced lifestyle when used appropriately.

Herbalism is a key element of holistic healthcare, which focuses on treating the whole person: body, mind, and spirit. Rather than simply eliminating symptoms, this approach seeks to restore balance and promote lasting wellness.

That said, it’s important to approach herbal remedies with care. While some natural treatments have supportive evidence, many have not been rigorously studied in clinical settings. Some herbs may interact negatively with prescription medications or cause unwanted side effects if misused. For these reasons, herbal medicine should be used under the guidance of a qualified healthcare provider, especially when managing complex or ongoing mental health concerns ^[2].

Popular Herbs for Mental Health

Globally, an estimated 50,000 plant species are used for medicinal purposes ^[3]. Among them, a select few have gained particular popularity, especially in the United States, for their potential to support mental and emotional well-being. These herbs are often used for calming, mood-enhancing, or stress-reducing effects. Some of the most commonly used include:

St. John’s Wort (Hypericum Perforatum)

St. John’s Wort (Hypericum perforatum) has been used for centuries as a natural remedy for mild to moderate depression. Modern research supports some of these traditional uses: one study found that St. John’s Wort may be as effective (or even more effective) than the tricyclic antidepressant imipramine, with fewer reported side effects ^[4][5]. Researchers believe its antidepressant effects stem from its ability to increase levels of key neurotransmitters in the brain, including serotonin, norepinephrine, and dopamine, all of which regulate mood.

However, St. John’s Wort is not without risks. It can interact with a wide range of medications, particularly those that also affect serotonin levels. Taking it alongside selective serotonin reuptake inhibitors (SSRIs), other antidepressants, or certain migraine medications may lead to a dangerous condition known as serotonin syndrome. Therefore, it’s critical to consult a healthcare provider before using St. John’s Wort, especially if taking prescription medications.

Chamomile (Matricaria Recutita)

Chamomile is one of the most widely used herbal remedies for promoting relaxation and reducing anxiety. Commonly consumed as a tea, chamomile contains a natural compound called apigenin, which binds to brain gamma-aminobutyric acid (GABA) receptors. GABA is a neurotransmitter responsible for slowing down neural activity, helping to calm the mind, reduce stress, and promote restful sleep.

Due to its calming effects, chamomile has also been studied for its potential antidepressant properties. One study suggests that chamomile may offer mild to moderate antidepressant benefits, making it a promising natural option for those experiencing anxiety-related or low-level depressive symptoms ^[6]. While generally considered safe for most people, it’s always advisable to consult a healthcare provider before using chamomile regularly, especially for those with allergies to plants in the daisy family or those taking medications that affect the central nervous system.

Valerian Root (Valeriana Officinalis)

Valerian root (Valeriana officinalis) is best known for promoting sleep and improving sleep quality. Often taken in capsule or tea form, valerian root acts on gamma-aminobutyric acid (GABA) receptors in the brain, similar to chamomile, helping to calm the nervous system and support relaxation.

This GABA-modulating effect may explain why Valerian root has shown promising results in managing anxiety and insomnia. In some studies, its effects have been compared to benzodiazepines like Xanax (alprazolam), with valerian demonstrating similar calming benefits without the risk of dependency or withdrawal associated with prescription sedatives ^[4].

While valerian is generally well-tolerated, it can cause drowsiness and should be used with caution, especially when combined with other sedatives or sleep aids. As with any herbal supplement, it’s advisable to consult a healthcare provider before use, particularly for individuals with existing health conditions or those taking other medications.

Kava (Piper Methysticum)

Kava is a traditional South Pacific plant known for its calming and anxiolytic (anti-anxiety) properties. Like chamomile and valerian root, kava enhances the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that slows neural activity and promotes relaxation. This GABAergic action helps reduce feelings of anxiety and may even be effective in managing acute symptoms such as panic attacks.

Kava is typically consumed as a tea, tincture, or supplement and is praised for its sedative effects, often compared to valerian or chamomile. Some research supports its short-term use as a natural alternative to prescription anti-anxiety medications.

However, kava is not without risks. Long-term or high-dose use has been associated with liver toxicity, prompting regulatory warnings in several countries ^[7]. For this reason, kava should be used with caution and under the supervision of a healthcare provider, especially for individuals with liver conditions or those taking medications metabolized by the liver.

Lavender (Lavandula Angustifolia)

Lavender is widely recognized for its calming and mood-enhancing properties, especially in aromatherapy. The scent of lavender essential oil is believed to influence the brain’s production of serotonin, the “feel-good” neurotransmitter, helping to ease stress and anxiety. In addition to its soothing fragrance, lavender has been used topically in massage oils and oral supplements for its relaxing effects.

A review published in the Journal of Evidence‐Based Complementary and Alternative Medicine found that lavender may effectively reduce anxiety symptoms and complement certain antidepressant medications ^[8]. Aromatherapy with lavender, particularly when combined with massage, has shown promise in improving mood, promoting relaxation, and alleviating mild depressive symptoms.

While lavender is generally considered safe for short-term use, it’s important to use high-quality essential oils and to consult a healthcare professional before combining lavender treatments with prescribed medications, as interactions and sensitivities can occur.

Ginseng (Panax Ginseng)

Ginseng has long been used in traditional medicine to enhance energy, improve focus, and manage stress. Although its exact mechanism of action remains unclear, researchers believe ginseng influences neurotransmitter activity and supports mood regulation through its adaptogenic properties, which help the body adapt to and resist stress more effectively.

Studies suggest that ginseng may contribute to overall emotional well-being. In one study, participants who underwent four weeks of ginseng therapy reported improved mental health and enhanced social functioning ^[9]. These findings highlight ginseng’s potential as a supportive herb for managing stress-related symptoms and promoting cognitive resilience.

While ginseng is generally considered safe for short-term use, it can interact with certain medications and may cause side effects such as insomnia or headaches in some individuals. As with any herbal supplement, it’s best to consult a healthcare provider before incorporating ginseng into a mental wellness routine.

Ashwagandha (Withania Somnifera)

Ashwagandha is a widely recognized adaptogenic herb that enhances the body’s ability to manage stress. It primarily functions by lowering cortisol levels—the hormone released during stress, which may help reduce symptoms associated with anxiety, chronic stress, burnout, and mild depression ^[10].

Its calming and restorative qualities have made it popular for those seeking natural support for emotional and mental well-being. Research suggests that ashwagandha may improve sleep quality, promote mood stability, and enhance stress response.

As with any herbal supplement, it is essential to consult a healthcare provider before beginning use, particularly for individuals taking prescription medications or managing chronic health conditions.

Mental Health Conditions and Herbal Remedies 

A review published in the Journal of Phytotherapy Research evaluated the effectiveness of 24 herbal medicines across 11 psychiatric conditions. Among the most well-supported remedies were kava and St. John’s Wort, with substantial clinical evidence for their efficacy. Other herbs, including saffron, ashwagandha, and turmeric, also show promising results, particularly for symptoms of anxiety and depression ^[7].

Below are some commonly used herbs and their potential mental health benefits:

Mental Health Condition	Herb	How It Helps
Depression (MDD)	Saffron	Boosts feel-good brain chemicals (dopamine, serotonin).
	Turmeric	Fights inflammation and protects the brain when used with antidepressants.
	St. John’s Wort	Boosts serotonin; however, it may cause drug interactions.
	Catmint + Dodder	Traditional Persian remedy for depression. Fewer side effects than some antidepressants.
	Korean Ginseng	Improves energy and mood. In studies, it helped women with residual symptoms of depression.
	Lavender	Calms anxiety and lifts mood. Lavender tea or tinctures can give modest relief.
	Rhodiola Rosea	Reduces stress and mood swings. Fewer side effects than antidepressants.
Anxiety (GAD)	Brahmi (Bacopa)	Helps calm the brain and improve thinking. Significant anxiety reduction in 12-week studies.
	Gotu Kola	Traditional calming herb. More solid studies are needed to confirm the effects.
	Chamomile	Gentle relaxant, reduces anxiety. Safe for long-term use; often taken as tea.
	Lemon Balm	Mild sedative; calms anxiety. Works best in small doses; too much can make you jittery.
	Passionflower	Eases restlessness and anxiety. Comparable to anxiety meds like oxazepam.
	Kava	Short-term anxiety relief. Effective, but may harm the liver if improperly prepared.
ADHD	Ginseng + Ginkgo	It may help focus and reduce hyperactivity. Studies found it was helpful for children.
	Pine Bark (Pycnogenol)	Helps with focus and hyperactivity. Useful for children in double-blind studies.
Bipolar Disorder	Ashwagandha	Improves thinking power. Doesn’t affect mood swings or anxiety.
Schizophrenia	Ginkgo biloba	Reduces symptoms when taken with regular meds.
	American Ginseng	Improves memory and reduces side effects of meds. Helps with cognitive function.
Obsessive Compulsive Disorder (OCD)	St. John’s Wort	Research results are mixed for OCD. It may reduce symptoms in some people.
	Valerian	Eases symptoms of anxiety and OCD. Limited evidence, but it shows promise.
Non-clinical Stress and Anxiety )	Ashwagandha	Lowers stress and calms anxiety by reducing the stress hormone (cortisol).
	Rhodiola Rosea	Helps stress and calms nerves, without making you drowsy

How to Incorporate Herbs into Your Mental Health Recovery

There are several effective and accessible ways to introduce herbs into daily routines. For example, lavender can be inhaled through aromatherapy, applied as a massage oil, or enjoyed as a tea. 

Teas

Herbal teas offer a gentle and soothing way to create daily rituals. For instance, drinking chamomile tea before bedtime may help promote relaxation and improve sleep quality.

Tinctures

Tinctures provide precise dosing for more potent herbs such as ashwagandha or valerian root. Typically prepared by trained herbalists, these liquid extracts can be taken directly or diluted in water.

Capsules

Capsules are a convenient option, particularly for those sensitive to herbal flavors. Common herbs like ashwagandha, ginkgo biloba, and St. John’s Wort are widely available in capsule form.

When exploring herbal remedies, it is advisable to begin with a low dose and consult a qualified herbalist or healthcare provider. While some herbs offer immediate effects, consistent use is often key to long-term benefits.

Potential Risks of Herbal Remedies

While herbs are natural, they contain active compounds, some of which may not be beneficial or safe for everyone. This underscores the importance of approaching herbal remedies with care and awareness.

First, it’s essential to consult a qualified professional who can recommend high-quality herbal supplements from reputable sources. The supplement industry is not as tightly regulated as pharmaceuticals, making choosing products verified by third-party organizations crucial. Look for certification seals from the United States Pharmacopeia (USP) or the National Sanitation Foundation (NSF), which indicate that the product has been tested for quality, purity, and safety.

A certified herbalist or healthcare provider can also guide individuals toward the most effective natural remedies based on their unique health needs.

Before starting any herbal supplement, allergy considerations are key. For example, individuals allergic to daisies, marigolds, ragweed, or chrysanthemums may also react to chamomile, highlighting the need for informed, personalized use.

Other risks for common herbal remedies include ^[11][12]:

Herb/Remedy	What It’s For	How Much to Take (General Guide)	Warnings and Side Effects
Ginkgo biloba	Memory problems, dementia, sexual issues	120–240 mg/day, 2–3 times a day	May cause an upset stomach, headaches, dizziness, and bleeding, especially for those with bleeding disorders. It can exacerbate seizures. May cause serotonin syndrome.
St. John’s Wort	Depression, menopause symptoms	300–1,800 mg/day, 2–3 times a day	It can cause dry mouth, dizziness, stomach problems, or sunburn. Interacts with medications such as blood thinners, birth control, and antidepressants. Reduces the effectiveness of some medications.
Valerian	Sleep problems, anxiety	450–600 mg before bed	May cause blurry vision, headaches, and liver problems. It could harm an unborn baby during pregnancy. It can cause severe drowsiness when taken with sleeping pills or alcohol.
Chamomile	Anxiety, sleep problems	Tea or extract	May cause bleeding if taken with blood thinners. May cause interaction with Warfarin.
Ginger	Nausea, swelling, and blood thinning	1–3 g/day	Can increase bleeding risk, especially with blood thinners. Risk of subconjunctival hemorrhage.
Ginseng	Energy, immunity	100–400 mg/day	Can lower blood sugar too much, reduce diuretic effects, or cause issues with birth control pills.
Kava	Stress, relaxation	250–300 mg/day	May cause liver problems. Causes severe drowsiness if combined with alcohol or sleeping pills. It can cause delays in waking up after surgery.
Kratom	Pain relief, mood boosting, energy	1–8 g/day (low for energy, high for pain relief)	Can cause nausea, constipation, dizziness, or drowsiness. There is a risk of addiction or withdrawal. High doses may cause confusion, liver problems, or breathing issues. Interacts with many medications.

The Dangers of Self-Management for Mental Health Conditions

While herbal remedies can offer valuable support for mental health, they should not replace traditional, evidence-based treatments. Mental health conditions are often complex and require professional evaluation and intervention for effective management.

Herbal supplements may complement conventional care by enhancing well-being and easing specific symptoms. However, relying on them as the sole form of treatment may lead to delayed diagnosis, inadequate care, or worsening symptoms. Always consult a healthcare provider before beginning any herbal regimen.

Conclusion

Herbal medicines offer a holistic, plant-based approach to mental health, focusing on balance, wellness, and integrating natural remedies into daily life. Backed by emerging evidence, such as St. John’s wort for depression and kava for anxiety, certain herbs may provide meaningful support when used responsibly and in conjunction with professional care.

Their popularity stems from their accessibility, alignment with holistic health values, and potential to complement conventional therapies. However, concerns persist around inconsistent product quality, limited clinical research, and the potential for adverse interactions with prescription medications.

While herbal treatments may be beneficial for managing mild to moderate symptoms, relying on them as a sole intervention, particularly for severe mental health conditions, is not recommended. Instead, herbal remedies should be viewed as supportive tools within a broader, evidence-based care plan developed under the guidance of a qualified healthcare provider.