Does turmeric help with anxiety during perimenopause?

Turmeric, specifically its active compound curcumin, has a growing evidence base for supporting mood and anxiety outcomes, and several of its mechanisms are directly relevant to the anxiety that many women experience during perimenopause. While it is not a replacement for clinical treatment, the research is more substantial than for many supplements in this space.

The anxiety-perimenopause connection

Anxiety during perimenopause is not simply psychological. Oestrogen modulates GABA receptor sensitivity, and as oestrogen fluctuates, the GABAergic system that normally keeps anxiety in check becomes less stable. Cortisol dysregulation, sleep disruption, and shifting serotonin activity all compound the effect. This is why many women who had no prior anxiety history find themselves experiencing it for the first time in their 40s.

Curcumin and anxiety: what the research shows

A 2019 meta-analysis by Akbari et al. reviewed clinical trials of curcumin and anxiety outcomes. The analysis found that curcumin supplementation was associated with significant reductions in anxiety scores across multiple studies. The effect sizes were meaningful, and the results were consistent across different study populations and curcumin doses. This is one of the stronger bodies of evidence for any single nutrient and anxiety.

The mechanisms behind this effect are multiple. Curcumin inhibits NF-kB and reduces the production of pro-inflammatory cytokines including IL-6 and TNF-alpha. Neuroinflammation is increasingly recognised as a driver of anxiety disorders, and reducing it may lower the baseline of anxious arousal. Curcumin also modulates the HPA axis, the stress response system, in ways that may reduce exaggerated cortisol responses to everyday stressors. Lopresti and Maes (2014) reviewed evidence that curcumin supports BDNF (brain-derived neurotrophic factor) levels. BDNF supports neuroplasticity and the brain's ability to adapt to stress, and low BDNF is associated with anxiety and depression.

Curcumin also influences serotonin and dopamine activity through effects on monoamine oxidase inhibition and modulation of reuptake, though these effects are weaker than those of prescription medications targeting the same pathways.

Bioavailability: the piperine problem

Plain curcumin is poorly absorbed. Studies have measured its bioavailability as very low when taken without absorption enhancers. Piperine, the active compound in black pepper, increases curcumin absorption by approximately 2000% according to the landmark study by Shoba et al. (1998). When using turmeric in cooking, combining it with black pepper significantly increases how much curcumin reaches the bloodstream. Supplement formulations that include piperine or use phospholipid or nanoparticle delivery systems are similarly more effective than plain curcumin powder.

Practical use

Turmeric can be incorporated into curries, soups, golden milk, scrambled eggs, and roasted vegetables. Adding a pinch of black pepper to any turmeric dish substantially increases the benefit. Studies have used a range of curcumin amounts, typically in supplemental form with bioavailability enhancers. Talk to your healthcare provider before using high-dose curcumin supplements, particularly if you take medications.

Tracking anxiety patterns

Note anxiety levels daily alongside turmeric intake and other relevant factors such as sleep quality, caffeine consumption, and stress. PeriPlan lets you track symptoms over time, which helps distinguish the effects of specific dietary changes from other influences. Allow at least four to eight weeks of consistent use before evaluating the effect.

Safety considerations

Turmeric as a food spice is very safe. High-dose curcumin supplements may inhibit platelet aggregation and should be used cautiously by anyone on blood-thinning medications. Curcumin may also affect CYP3A4 enzyme activity, potentially altering how certain medications are metabolised. High doses can cause gastrointestinal discomfort in some people.

When to see a doctor

If anxiety is significantly affecting your daily functioning, sleep, or relationships, discuss it with your healthcare provider. Clinical anxiety during perimenopause responds well to a combination of approaches including hormone therapy, cognitive behavioural therapy, and when appropriate, medication. Dietary strategies including curcumin can complement these approaches but are not a substitute when symptoms are severe or disabling.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.