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 parts of the plant that are eaten are the rhizomes, or underground stems. 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.

Although turmeric is perhaps best known for its culinary uses, it’s also been promoted as a dietary supplement for various health conditions including depression, according to the National Center for Complementary and Integrative Health (NCCIH).

The reason? Turmeric has antioxidant and anti-inflammatory qualities, which research indicates may be helpful for managing conditions involving inflammation, such as depression. These properties have garnered the attention of researchers seeking novel ways to treat depression — a common condition with somewhat limited options for people whose symptoms don’t respond to standard treatments — according to a review published in November 2020 in Frontiers in Psychiatry.

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 Benefits, but Studies Have Been Small

Turmeric’s anti-inflammatory properties might cause it to have an antidepressant effect.

The active ingredient in turmeric — called curcumin — appears to reduce inflammation, a bodily process thought to worsen depression, according to the Frontiers in Psychology review. As a result, the anti-inflammatory properties of turmeric may have a positive impact on mood, says Michele Goldman, PsyD, a psychologist at Columbia Health in New York City and an advisor for the Hope for Depression Foundation.

“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.

A meta-analysis published in August 2019 in Critical Reviews in Food Science and Nutrition found evidence suggesting that curcumin may alleviate symptoms of depression and anxiety when combined with standard treatments for those disorders. But researchers noted that these findings should be interpreted with caution, because only a small number of people were included in the studies.

Another review article, published in August 2019 in BMJ Open, found evidence that curcumin may offer some small, short-term benefits for depression, but the authors note that the current scientific evidence for its impact on depression is of very low quality.

Researchers need to study turmeric further before it can be recommended for managing depression, but this spice is difficult to study properly for several reasons. Curcumin is unstable, meaning that as it’s metabolized by the body, it quickly degrades into other substances. It also has low bioavailability, meaning very little of it actually reaches the bloodstream to be absorbed by the body, NCCIH reports.

Are There Safety Concerns With Taking 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, Safai adds. 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, Yalda Safai, MD, MPH, a psychiatrist based in New York City, cautions, “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, Dr. Safai advises.

And depending on the severity of one’s depression, it may not have a noticeable impact on mental health for everyone, says Goldman.

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:

Look for healthy recipes that contain turmeric as an ingredient.
Add some turmeric to recipes you make regularly to see how it tastes.
Sprinkle a small amount of turmeric on cooked vegetables, rice, or egg dishes.
Add turmeric to smoothies, but start with a small amount so it doesn’t overwhelm the other flavors.
Try golden milk or turmeric tea.

Even if turmeric itself doesn’t have any noticeable effect on your mood, following a healthy, Mediterranean-style diet has been found to improve self-reported symptoms of depression, according to a study published October 2019 in PLoS One. It should be noted, however, that the version of the Mediterranean diet used in this study included up to a teaspoon of turmeric a day.

Don’t Rely Solely on Turmeric to Treat Depression

If you’re considering trying turmeric for depression, taking 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, according to Mayo Clinic. 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.