How to use turmeric for depression

One day, turmeric — specifically, curcumin — could be a mainstream depression treatment. Further research is needed before it can be formally recommended alongside traditional treatment options.

If you want to try it at home, talk to your doctor before use. They can discuss your individual risk for side effects and interactions.

You should not use turmeric or curcumin instead of prescribed antidepressants.

The herb should only be used under your doctor’s supervision to complement your existing treatment plan.

You likely won’t see a change in symptoms right away. Many studies suggest that turmeric must be taken correctly for at least four weeks before it has an effect.

Take it as a supplement

Turmeric supplements are available at local health and food stores or online. They’re also available in tincture or extract forms.

The form you take doesn’t matter. What matters is how much curcumin (or curcuminoids) are included in each supplement. Make sure it’s a high percentage — around 95 percent is ideal.

Avoid turmeric supplements that don’t say how much curcumin is in them. These may have more of turmeric’s other compounds in them than curcumin.

There are also supplements available with 100 percent pure extracted curcumin. Getting a pure supplement may be your best option.

Remember that supplements aren’t regulated by the U.S. Food and Drug Administration. You should only purchase products from manufacturers that you trust.

Be sure to follow any dosage or use information on the label. If you have any questions, talk to your doctor.

Add it to your meals

You can also reap some of these benefits by adding turmeric to your meals.

However, cooking with turmeric or curcumin hasn’t been studied as much as taking oral supplements. What’s more, turmeric cooking powders usually don’t label curcumin amounts.

This means that the amount of curcumin can vary from product to product, and its potential effects may be unpredictable.

If you can find a high-curcumin turmeric, one teaspoon turmeric likely has more than enough curcuminoids to be effective. Just make sure you use the spice every day for optimal benefits.

Don’t forget the piperine!

Piperine is a compound found in culinary black pepper. Studies show that piperine enhances absorption of other compounds during digestion.

Because of this, piperine can make supplements, especially herb-based ones, work faster and more effectively. It’s extracted and added to many supplements, including curcumin.

Supplements combining curcumin with piperine are one of the most research-supported options for depression. A 2013 study showed curcumin with piperine was more effective than curcumin alone.

Alternative practitioners recommend using curcumin and piperine combined for best results. This may mean taking separate piperine supplements or adding black pepper to any turmeric-enhanced meals.

About 1/4 teaspoon of black pepper (or 20 mg of piperine) should be enough. Always follow any dosage information on supplement labels.