Depression is a condition which affects an individual’s feelings, thinking and behavior and can lead to various emotional and physical problems.
Depression is generally defined as a mood disorder that causes a perpetual feeling of sadness and loss of interest. Depression is also called as major depressive disorder or clinical depression .
Common factors that lead to depression are:
- Genetic changes
- Side effects of drugs
- Changes in hormone levels
Disorders like cancer, heart related problems, thyroid disorders, diabetes, dementia and Parkinson disease may lead to depression
Depression is the most common health disorder. About 30% of people suffer from depression related symptoms and about 10% suffer from major depression problems. Depression affects 1 out of every 6 older people .
The specific cause of major depressive disorder is not identified because it appears to be a diverse group of disorders involving genetic and environmental factors .
Symptoms of Depression include:
- Many people with depression find difficulty in expressing emotions like grief, joy, pleasure in a normal way
- People with depression are often withdrawn and think about suicide and death
- Changes occur in menstrual periods in women
- Trouble in sleeping
- Angry outbursts and frustration
- Poor appetite and unusual weight gain or intense hunger and abnormal weight loss in some people
- Decrease in concentration, interest and difficulty in making decisions and remembering things
Benefits of Turmeric In Depression
Turmeric and curcumin benefits in depression in multiple ways:
- It reduces inflammation in the brain.
- It promotes antioxidant defense.
- It regulates vital protein levels that support brain health.
- It regulates neurotransmitters.
- It has gastroprotective effect.
- It attenuates anxiety and stress.
- It ameliorates sleep deprivation.
- It has brain protective property.
- It protects cognition and memory.
- It improves the effect of antidepressants.
Best Ways To Take Turmeric For Depression
Disclaimer – There is no particular prescribed dose of turmeric defined for depression. Based on the studies and reader’s reports we have summarized various ways of taking turmeric which could benefit in this disorder.
The dosage depends on the formulation of the turmeric supplement and severity of the health condition. Here is the recommended dose:
Fresh Turmeric roots
Turmeric roots are a great addition to diet and if consumed on a regular basis can benefit brain health. For a more therapeutic effect it is suggested to opt for Golden Paste which can be made from fresh roots as well.
Recommended intake: 1-3g or ½ inch long piece of root sliced or chopped. You can also juice it and take it with a pinch of black pepper. This can be a part of your fresh juices or taken individually. You can also make Golden Paste from fresh roots.
Further Read – Is fresh turmeric better then powder?
However if you take turmeric powder straight with black pepper then it would be 1-2 g of turmeric powder with a pinch of black pepper.
In terms of teaspoon that would be 1 teaspoon of turmeric powder with ¼ tsp freshly ground black pepper powder twice a day
Start with small dose and increase gradually. Avoid taking it on an empty stomach. You can also prepare DIY Turmeric Capsules.
Maximum dose: 1 tsp of turmeric powder with ¼ tsp freshly ground black pepper thrice a day
Golden Paste combines heat, black pepper and healthy fats to increase the absorption of turmeric. It is highly recommended to take this paste after meals and to avoid taking it close to other medications. (Read Does Turmeric cause acid reflux? Black pepper in GP: Does it cause drug interaction?) Here is the recipe.
You can also make Golden Paste from fresh roots.
Start with small doses such as 1/4-1/2 tsp and if you see no side effects then increase the dose by ¼ teaspoon every week. Continue till reach a dose of 1-2 tsp 2-3 times a day (precisely 1 tsp 3 times a day).
This is the ideal dose of Golden Paste where you should experience relief. However the ideal dose differs with every individual; some may need less some may need more.
Thinking of other ways to take Golden Paste read 10 ways to take Golden Paste
Maximum dosage: 1 table spoon 2-3 times a day only advised if you are comfortable taking it and not experiencing gastric side effects.
Turmeric tinctures are beneficially for pain relief and some readers have reported its benefits in depression as well.. You may consult an herbalist about this.
Take 10-30 drops 2-3 times a day depending on the condition. It can be added to teas, juices or smoothies.
Maximum dosage: 20-30 drops 3 times a day
This is a good option for tea lovers and who want to skip the taste of turmeric paste. Here is the recipe for Turmeric Tea.
Recommended intake: 1-2 cups a day
This is just perfect when it comes to combating pain naturally. You can find the recipe for Turmeric Milk here.
Recommended intake: 1-2 cups a day
The recommended dosage for supplements is 300-400mg 2-3 times a day for standardized 95% curcumin extract.
However the dose would differ based on the formulation, hence it is best to consult a doctor before taking turmeric supplements.
Avoid taking supplements on an empty stomach and close to the time of taking medicines. Consult a health practitioner before taking turmeric supplements.
Turmeric in diet is absolutely safe. Turmeric supplements should be taken with care. (Read Side effects of Turmeric)
If you are taking blood thinners, turmeric supplements should be avoided. Turmeric can be included in diet in small doses. If suffering from a bleeding disorder consult a doctor and herbalist or naturopath before taking turmeric.
Turmeric supplements should be avoided in case of pregnancy and lactation. Discontinue use of turmeric supplements 2 weeks prior to surgery.
Turmeric supplements should be avoided in case of gall bladder obstructions. (Should you take turmeric if you have gallstones?)
Turmeric may interact with certain medications like stomach acid reducing drugs, diabetes medications, blood thinners. Avoid taking turmeric supplements at the same time as medicines.
Consult a health practitioner before taking turmeric supplements.
If harrowed by turmeric stains here is how you can take care of them.
Turmeric has been proved to be an effective anti-depressant, anti-inflammatory and anti-oxidative due to its non-toxicity and its multifunctional effect. Golden paste and turmeric milk can help in mild to moderate depression.
If opting for supplements, consult a doctor prior.
If you have a dose that has worked for you and relieved you from symptoms of depression please share it below for the benefit of others.