Turmeric for Depression: Is It Worth Trying?
Turmeric is a popular spice used frequently in Asian cuisine.
It comes from a plant in the ginger family that’s native to Southeast Asia. The part of the plant that is eaten is the rhizome, or underground stem. Turmeric rhizomes are bright orange and can be grated and eaten fresh, but most commonly they are boiled, dried, and ground into a powder, which is sold as a spice.
The taste of turmeric is often described as earthy and somewhat bitter, with an astringent quality. It is commonly used as an ingredient in commercial curry powders.
While some studies suggest that turmeric shows promise for depression, more research is needed before it can be considered a reliable complementary treatment. Managing depression is complex and requires a multifaceted approach, with talk therapy and sometimes medication as the main components of treatment.
Research Hints of Turmeric Benefits, but Studies Have Been Small
Turmeric’s anti-inflammatory properties might cause it to have an antidepressant effect.
“Some research suggests that turmeric does have a positive relationship with improving mood. Initial research suggests the improvement of mood is related to overall improvement of health and functioning — namely inflammation within the body decreases, pain decreases, and the individual feels better,” Dr. Goldman explains.
Are There Safety Concerns With Turmeric?
“The primary benefit of using turmeric for depression is that it is a naturally occurring spice, and it can easily be taken as a supplement or within someone’s diet,” says Goldman.
Turmeric appears to be well tolerated, but it may cause side effects like change of stool color, minor headaches, and diarrhea, says Yalda Safai, MD, MPH, a psychiatrist based in New York City and Los Angeles. The risk of diarrhea, in particular, gets higher the more you take or the longer you take it.
Turmeric that’s sold as a spice, for use in food, is regulated under the Food Safety and Modernization Act, which focuses on preventing foodborne illness from contaminated spices.
Dietary supplements, including turmeric supplements, are regulated under a different law, the Dietary Supplement Health and Education Act, which states that “Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded.”
The U.S. Food and Drug Administration (FDA) does not review dietary supplements for safety and effectiveness the way it does for over-the-counter and prescription drugs.
When considering turmeric supplements for the treatment of depression, therefore, Dr. Safai says, “Be aware that supplements are not subjected to the same regulations as prescribed medications. These supplements are not required to prove efficacy, safety, or quality of a product prior to marketing.”
“Supplemental products bought over the counter can be dangerous due to factors such as contaminants, drug interactions, and direct side effects. Please consult your doctor before trying any new supplements,” especially if you’re currently taking any other medications or supplements, says Safai.
And depending on the severity of one’s depression, it may not have a noticeable impact on mental health for everyone, says Goldman.
Turmeric Supplements or Food?
Turmeric capsules are available over the counter at drugstores and may be a convenient option for anyone who doesn’t like the taste of turmeric powder. But be sure to talk to your doctor before starting a supplement, says Safai. The notion that alternative medicine therapies are harmless because they’re “natural” is a common misconception.
Safai adds that turmeric and curcumin supplements can be difficult for the body to absorb. Supplements often contain more turmeric or curcumin than food does, and higher amounts of these substances can cause stomach upset for some people.
If you’d like to begin incorporating turmeric into your daily routine, Safai suggests first trying turmeric powder (or grated, fresh turmeric, if you can find it) as an ingredient in food rather than as a supplement. Here are some ideas for working more turmeric into your diet:
Don’t Rely Solely on Turmeric to Treat Depression
If you’re considering trying turmeric for depression, a measured approach is wise, says Safai. Although some studies suggest turmeric has antidepressant effects, it’s by no means a complete solution for depression and should not be used alone to treat this condition, she says.
Standard treatment for depression includes psychotherapy and sometimes medication. Psychotherapy may include face-to-face or online sessions with a therapist. Selective serotonin reuptake inhibitors (SSRIs), such as escitalopram (Lexapro) or sertraline (Zoloft), are the most commonly prescribed medications for depression.
If you want to try turmeric, Goldman suggests using it alongside standard depression treatments as long as your doctor okays it. She also recommends daily exercise, limiting alcohol intake, incorporating healthy foods into your diet, and having a consistent sleep regimen. “The combination of multiple interventions often helps to target depression more holistically,” says Goldman.
The Takeaway
Although some small studies suggest turmeric could be helpful for depression, more research is needed before it can be recommended as a complementary therapy for the condition. That said, if you’d like to try turmeric, ask your doctor about a turmeric supplement, or try adding the powdered form to your diet in moderation. Some ways to do that: Sprinkle a small amount of turmeric powder on dishes you cook regularly to see if you like the taste, look for other healthy recipes containing turmeric, or try adding a small amount of it to smoothies.
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