Can a Turmeric Latte Improve Seasonal Depression?

The science says yes...but only if you get the dose right. Turmeric lattes are popular this time of year, especially after a recent meta-analysis suggested curcumin plays a role in improving mood and stress during the winter. But what most people don’t realize is that the curcumin content - the active compound in turmeric with proven benefits for mood and inflammation - is extremely low in these drinks. 

A 2020 meta-analysis in Critical Reviews in Food Science and Nutrition found that curcumin significantly improved both depressive and anxiety symptoms, with benefits seen even when added to regular treatment. Another review published in the Journal of the American Medical Directors Association found that curcumin worked better than placebo for depressive symptoms and was generally well-tolerated and safe for most people.

How does curcumin help? Research suggests a few reasons:

• Neurotransmitter function: Curcumin increases levels of serotonin and dopamine, which are linked to mood.

• Reducing inflammation: Chronic inflammation is now recognized as a contributor to depression. Curcumin is a powerful anti-inflammatory.

• Antioxidant protection: It helps fight oxidative stress, which can influence both brain function and overall energy.
  

But to get these effects, you need much more than what’s in a scoop of turmeric latte mix. 

Many curcumin products on the market also fall short because of poor bioavailability. This means that very little of the curcumin you ingest actually makes it into your bloodstream or cells in a form your body can use. Curcumin is poorly absorbed, quickly broken down, and eliminated - so even high doses may not work the way studies suggest. To boost absorption, many brands add synthetic additives or black pepper extract (piperine), but these can sometimes irritate the gut or even increase the risk of toxicity. Some supplements have drawn concern for liver health, not just because of curcumin itself, but due to added emulsifiers and fillers like polysorbate 80 (Tween 80).

Ideally, curcumin should be delivered in a form that’s both highly bioavailable and gentle on the body. For example, CurcElite uses a carrier molecule to smuggle the curcumin through the gut barrier, so lower doses become effective and safer, without relying on synthetic chemicals. Research shows that curcumin, when delivered this way, supports mood, inflammation, metabolic health, and even cognitive function - without the side effects linked to less sophisticated formulas.

In short: turmeric lattes and most off-the-shelf curcumin supplements aren’t enough for real therapeutic effect. For winter mood support, look for formulations with proven bioavailability data and avoid unnecessary additives that could challenge your liver or digestive system.

References:

• Fusar-Poli, L., Vozza, L., Gabbiadini, A., Vanella, A., Concas, I., Tinacci, S., Petralia, A., Signorelli, M. S., & Aguglia, E. "Curcumin for Depression: A Meta-Analysis." Critical Reviews in Food Science and Nutrition, vol. 60, no. 15, 2020, pp. 2643-2653. https://pubmed.ncbi.nlm.nih.gov/31423805/.

• Ng, Q. X., Koh, S. S. H., Chan, H. W., & Ho, C. Y. X. "Clinical Use of Curcumin in Depression: A Meta-Analysis." Journal of the American Medical Directors Association, vol. 18, no. 6, 2017, pp. 503-508. https://pubmed.ncbi.nlm.nih.gov/28236605/.

• Hewlings, Susan J., and Douglas S. Kalman. "Curcumin: A Review of Its’ Effects on Human Health." Foods, vol. 6, no. 10, 2017, p. 92. https://doi.org/10.3390/foods6100092.

• Nelson, K. M., Dahlin, J. L., Bisson, J., Graham, J., Pauli, G. F., & Walters, M. A. "The Essential Medicinal Chemistry of Curcumin: Miniperspective." Journal of Medicinal Chemistry, vol. 60, no. 5, 2017, pp. 1620–1637. https://doi.org/10.1021/acs.jmedchem.6b00975.

• Mara Labs. "CurcElite Bioavailability and Inflammatory Marker Study." Mara Labs, Inc., 2023. https://mara-labs.com/blogs/journal/comparing-11-top-curcumin-brands-which-is-the-best.

• NBC News. "Supplements, Drug-Induced Liver Damage, Toxic Hepatitis: What to Know." NBC News, 2024. https://www.nbcnews.com/health/health-news/supplements-drug-induced-liver-damage-toxic-hepatitis-what-know-rcna208390.