REVIEW OF: Zhong L et al, Front Nutr 2026;13:1790721
STUDY TYPE: Narrative review
Turmeric, saffron, ginger, chili pepper, and black pepper are gaining attention as potential mood-boosters, and this review dives into the science.
Here’s how they might work:
- Anti-neuroinflammatory (microglial modulation and reduced IL-6)
- Monoamine regulation (serotonin, norepinephrine, dopamine)
- HPA axis normalization (ie, stress hormones like cortisol)
- BDNF upregulation (protecting neurons)
- Gut-brain axis remodeling (microbiome health)
Saffron
Among these spices, saffron has the most research support, with multiple randomized trials in mild-to-moderate depression showing improvements comparable to SSRI antidepressants in some trials.
Curcumin
Curcumin improved depression and cognition in multiple trials, particularly in older adults, though its absorption is poor (oral bioavailability) — less than 5% reaches systemic circulation. Combining turmeric with black pepper (piperine) boosts curcumin absorption by as much as 20-fold, which is the scientific basis behind traditional curry combinations. However, piperine inhibits CYP3A4, so high-dose black pepper supplements could raise plasma levels of antidepressants and antipsychotics.
There are case reports of liver injury on curcumin, but also many studies where it improved liver health.
Ginger
Ginger does not have clinical trials in psychiatry, but is extensively studied for nausea. It has small trials in age-related cognitive decline and premenstrual syndrome (physical and psychological symptoms). Its ingredients like shogaols have potential benefits for unwanted muscle movements (dyskinesias) and Parkinson’s disease.
Peppers
Black and chili peppers may improve depression and brain health through many of the mechanisms listed above, but for these we only have animal studies.
Cinnamon
The article neglected cinnamon, but this worthy spice also improved depression and cognition in animal studies. It may prevent dementia by lowering of tau and amyloid-β proteins. Human studies are limited to diabetes and dyslipidemia (high cholesterol).
One warning with cinnamon — liver toxicity. Ceylon cinnamon is the safest here because it contains only trace amounts of coumarin, a compound that can cause liver damage in high doses. Common grocery store cinnamon, known as Cassia or Saigon cinnamon, has high coumarin levels.
Cooking
Rather than dampening these medicinal effects, cooking may bring them out. The authors suggest that frying in oil “conforms to the basic principles of lipid-based drug delivery systems… dissolving hydrophobic compounds… so that they are more easily emulsified by bile salts in the body and added to the mixed micelles.” Food is the original drug delivery system.
Limitations
Most evidence is animal-based, doses in positive clinical trials often exceed what dietary intake can realistically deliver, and the active ingredients vary with growing conditions and storage.
Practice Implications
- Consider saffron for depression. It is well studied (particularly the Affron brand) and lacks many side effects of antidepressants. Saffron also improves sleep quality, weight loss, and sexual function.
- Curcumin (turmeric) is another option, though drug interactions raise concerns. I have seen benefits in arthritis (for which it is also studied) and often recommend it when depression and arthritis run together, particularly in adults over 40.
- Herbs are like medicines — with similar properties and risks — but without the safety regulation in their manufacturing. Stick with products that are certified by independent labs.
Share Your Input in Comments
- Have your patients tried saffron, curcumin, or ginger?
- What are you seeing on them?
