Turmeric for Mental Health - Is the Evidence There?

Turmeric seems to have taken the internet by storm the past few years, with it’s proponents touting anti-inflammatory, anti-oxidant, and even antidepressant properties of the root. But are they backed by science? What even is turmeric? And can it benefit my mental health?

What is it?

Turmeric is a root that is bright yellow-orange in color and commonly used as a spice in a variety of dishes from around the world. It contains a multitude of phytochemicals including, but not limited to, alkaloids, tannins, steroids, saponin, and flavonoids (4). Phytochemicals are compounds in plants that protect the plant from disease. When humans eat the plants, we also reap the benefits of phytochemicals (4). Curcumin is the most commonly known phytochemical in turmeric

Curcumin is the principle curcuminoid (active, fat soluble compounds) in turmeric (2). Demethoxycurcumin and bisdemethoxycurcumin are the other two curcuminoids in turmeric, though they aren’t as abundant as curcumin2. Curcumin ingested orally has a fairly low bioavailability, meaning that it is rapidly metabolized and excreted. We need to ingest a lot of the compound to see an effect (2). Luckily, there is one way to get around that - black pepper! Black pepper contains piperine, a substance that has been found to increase the bioavailability of curcumin by 2000% in humans (6). Piperine makes it easier for curcumin to get into the bloodstream and slows down the metabolism of curcumin. As mentioned above, curcumin is a fat soluble compound, meaning it is better absorbed when ingested with a fat. To get maximum bioavailability of the curcumin from turmeric, eat it with black pepper and a fat source (oily fish, cold pressed oils, nuts, avocados, or seeds).

So what can turmeric do for us in terms of mental health? A few things!

Anti-Inflammatory Properties

Curcumin has shown anti-inflammatory properties, through its inhibition of cytokines, chemokines, growth factors, and more2. In other words, curcumin blocks pro-inflammatory pathways and processes in the body. A 2016 study found that 1000 mg/day of curcumin reduced inflammation as well as NSAIDs did, but without the side effects1. A vast majority of mental health disorders are caused by chronic, low grade inflammation in the body. Reducing inflammation may lead to a better mood, increased energy, and an improved outlook on life.

Antioxidant Properties

In addition to its anti-inflammatory properties, curcumin has been shown to act as an anti-oxidant as well. Antioxidants destroy reactive oxygen species (ROS), which are byproducts of fat oxidation. ROS can damage DNA and proteins in the body. Pure curcumin at an average dose of 645mg/day has been shown to reduce markers of oxidative stress and increase antioxidant capacity (3). Oxidative stress has been implicated in multiple mental health disorders, because of the damage it can have on the nervous system in the brian. Lower oxidative stress resulting from more antioxidants may lead to an improvement in mental health outcomes.

BDNF Boosting Properties

A 2019 review found that curcumin ingestion could significantly raise BDNF, brain-derived neurotrophic factor (5). It is thought that curcumin increases BDNF through its anti-inflammatory and antioxidant properties. BDNF maintains neural heath and plays a role in brain plasticity. It is very closely linked to depression in that low levels of BDNF are strongly associated with depressive disorders. Check out our blog post on BDNF to learn more about how it works and how we can increase our levels of the protein.

What is the verdict?

The research on curcumin is promising, but still in an early stage. It has been shown to be more effective in animal and in vitro studies than in vivo studies so far. More research is needed to determine the correct dosage and timing for supplementation. When it comes to the benefits listed above, the evidence is promising. At a minimum, it has shown to be fairly safe for most people.

You can get more turmeric in your diet by adding it to oatmeal, rice, eggs, and of course curries. Remember, the curcumin in turmeric is more bioavailable when ingested with black pepper so use both to flavor your food. Check out this vegan power bowl recipe or these turmeric oats. Remember to be liberal with your black pepper use! The avocado in the vegan power bowl provides a nice dose of fat to help absorb the curcumin, but the turmeric oats do not. A drizzle of tahini, avocado, or almonds would not only pair well with the flavor, but also provide fat for absorption.

The amount of turmeric needed to see benefits is most likely more than you’ll be able to get out of your diet and you may opt to take a curcumin supplement. If you go the supplement route, be sure to check with your doctor or healthcare provider. Curcumin supplementation has been shown to be generally safe, but it is always better to get cleared with a professional before changing your diet or supplementation routine. Quality curcumin supplements usually have piperine in them to help with absorption. Take the supplement at the same time you take your fish oil or take it with a fatty meal.

References

[1] Arthritis Foundation. https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/supplement-and-herb-guide-for-arthritis-symptoms. Retrieved 1/5/2021. Curcumin Section.

[2] Higdon, J., PhD, Drake, V. J., PhD, Delage, B., PhD, & Howells, L., PhD. (2016, March). Curcumin. Retrieved November 04, 2020, from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin

[3] Jakubczyk, K., Drużga, A., Katarzyna, J., & Skonieczna-Żydecka, K. (2020). Antioxidant Potential of Curcumin—A Meta-Analysis of Randomized Clinical Trials. Antioxidants, 9(11), 1092. doi:10.3390/antiox9111092

[4] Oghenejobo, M., Opajobi, O., Oghenejobo, B., & Uzoegbu, U. (2017). Antibacterial Evaluation, Phytochemical Screening and Ascorbic Acid Assay of Turmeric (Curcuma longa). MOJ Bioequivalence & Bioavailability, 4(2). doi:10.15406/mojbb.2017.04.00063

[5] Sarraf, P., Parohan, M., Javanbakht, M. H., Ranji-Burachaloo, S., & Djalali, M. (2019). Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: A systematic review and dose-response meta-analysis of randomized controlled trials. Nutrition Research, 69, 1-8. doi:10.1016/j.nutres.2019.05.001

[6] Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. (1998). Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers. Planta Medica, 64(04), 353-356. doi:10.1055/s-2006-957450