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It's complicated.
by Clarissa Palencia
Edited by Kate Sweeney
As you scroll through social media like Instagram and TikTok, numerous influencers and ‘experts’ promote nutritional benefits of spices, foods, supplements and dietary patterns. In fact, a study on 2,318 undergraduate South African students showed that 69.6% use social media to access nutrition information with Youtube being the most used (96%).
Is social media a trustworthy source of nutrition information?
To explore this, we will use the case study of the combination of turmeric with black pepper and its ‘benefits’ as reported in social media. Influencers claim these substances reduce anxiety, alleviate depression and stave off cognitive decline like dementia and Alzheimer’s disease.
Here are some examples:
But does the scientific literature support these assertions? Let’s take a look.
What are black pepper and tumeric?
Turmeric, sourced from the Curcuma Longa plant within the herb family Zingiberaceae, finds its roots in the Indian subcontinent of Southeast Asia. This vibrant spice owes its distinctive yellow pigment to the presence of Curcumin. Some traditional dishes that contain turmeric are Indian Curry, Indonesian Rendang, Thai Yellow Curry, Moroccan Tagine, and even the beverage Golden Milk (which is a Turmeric Latte).
Black pepper comes from peppercorns, which are harvested and dried to create the spice widely used in cooking. Originating from South India, black pepper is cultivated across regions in Asia, including Malaysia, Vietnam, Indonesia, and India. It's the compound piperine within black pepper that gives it its kick.
Why are black pepper and tumeric promoted together?
The rationale behind the promotion of black pepper and turmeric together comes from bioavailability. Bioavailability, which is the amount of a substance that our bodies absorb into our blood steam to initiate some effect on the body.
Research does demonstrate that curcumin has poor bioavailability, meaning the amount absorbed by the body is limited. Further, research suggests that curcumin with piperine from black pepper can increase the absorption of curcumin by the body.
What are the claims?
Dr. Uma Naidoo, professional chef and nutritional psychiatrist, is Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and serves on the faculty at Harvard Medical School. She is the author of This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and more and Calm Your Mind with Food.
In her book, Calm Your Mind with Food Dr. Naidoo writes curcumin can help reduce depression due to how it increases levels of brain chemicals like monoamines and brain-derived neuropathic factors and reduces inflammation in the brain.
Dr Naidoo backs up these claims in her book using the paper: A systematic review of the antidepressant effects of curcumin: Beyond monoamines theory. This systematic review included 10 randomized controlled trials (RCTs), open-label studies, and primary and interventional studies and excluded reviews, studies not in English, editorials, case reports, and poster presentations.
One of the studies in the systematic review was by Kanchanatawan et al. (2018). It was a randomized, double-blind, placebo-controlled study that had two groups with major depressive disorder. Participants in group 1 took 500 milligrams (mg) per day of curcumin for 4 weeks and then 1500 mg curcumin daily until 12 weeks. Group 2 took a placebo for 12 weeks. Participants’ depression was scored using the Asberg Depression Rating Scale (MADRS) at 2, 4, 8, 12 and 16 weeks and their anxiety was scored using the Hamilton Anxiety Rating Scale (HAM-A) at the same time points. The study’s results demonstrated a significant improvement in MADRS scores at 12 and 16 weeks among the curcumin group compared to placebo.
There are limitations to the study. The sample size was only 65 participants in total and the time period for taking curcumin was only 12 weeks. Further, the study did not take into account previous treatments the patients received for depression, raising the question as to whether or not the tumeric was beneficial or other environmental, dietary and treatment factors also led to the positive finding.
Other studies included in the systematic review also showed benefits from taking curcumin, however the authors of the systemic review note that all studies have small sample sizes, dosages and formulation of curcumin used across studies were different, outcomes were based on self-report and not all studies controlled for depression treatments.
Further, since piperine was not included in any of these trials, it is not possible to determine whether adding black pepper might improve curcumin's absorption and effectiveness in reducing depressive symptoms.
A Nugget of Truth
While studies like the ones mentioned provide valuable insights into the potential effects of curcumin, it's essential to approach information shared on platforms like Instagram and Youtube with caution. Often, influencers/’experts’ get ahead of the science in making claims, and this can confuse us, causing people to make changes in their diets that are not necessary or helpful.
Addressing health conditions like anxiety, depression, and obsessive compulsive disorder (OCD) isn't straightforward.
There's no single supplement or specific food that can magically alleviate these issues.
As many of my clients have heard me say, there is often a nugget of truth in everything.
For instance, is fasting good for us? Yes, it’s called sleep (!!) and getting enough of it helps us build muscle, replenish our energy and give positive benefits around metabolic health. Does it mean that more fasting is better? NO.
Could curcumin positively effect brain health? Yes, it appears possible from the research.
Does curcumin have such a big effect that it will reduce depression long term or protect against dementia? This is to be determined.
What we do know is that cooking has a range of benefits like being stress relieving, bringing people together, passing down traditions and culture and providing a variety of foods. All of these benefits may also help mental health. So, why not cook curries with curcumin and black pepper in them? It’s a win-win!
Taking a pill to optimize brain function seems too good to be true, especially when we know so little of how the brain works and that we’re complex beings.
Evaluating Nutrition Claims on Social Media
Beware of exaggerated promises or claims that appear too good to be true! There's no shortcut to health. Our well-being is influenced by numerous factors, and no single solution can overhaul it entirely.
Look for sponsored posts or influencers that have financial incentives to promote a product or brand. Before making any judgments based purely on recommendations from social media, always take into account the intentions behind promotional content.
Seek out claims that are backed up by credible sources or peer-reviewed studies that provide scientific evidence. Be cautious of claims that are unsupported by data or that only draw from personal experience. Remember everyone is different and if it works for someone it doesn't mean it will necessarily work for you.
Verify the credentials! Seek out influencers who are registered dietitians or licensed therapists as they may better offer evidence-based information.
Remember to think critically and ask your providers first before trying anything!
Closing Thoughts
Even though social media influencers frequently post intriguing claims about the health advantages of certain foods and supplements, it's important to view them critically and cautiously.
There is no one-size-fits-all treatment for complicated health conditions like anxiety, depression, OCD - despite the attraction of easy fixes. Rather, treating these disorders usually calls for a comprehensive and well-rounded approach that includes expert advice, medicine, therapy, connection, mindfulness and changes in environment and behavior.
With hope,
Kate
Resources:
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Azhdari, M., Karandish, M., Mansoori, A., 2019. Metabolic benefits of curcumin supple- mentation in patients with metabolic syndrome: a systematic review and meta-ana- lysis of randomized controlled trials. Phytother. Res. 33, 1289–1301. https://doi.org/ 10.1002/PTR.6323
Bassler D, Briel M, Montori VM, et al. Stopping Randomized Trials Early for Benefit and Estimation of Treatment Effects: Systematic Review and Meta-regression Analysis. JAMA. 2010;303(12):1180–1187. doi:10.1001/jama.2010.310
Ceremuga, T. , Helmrick, K. , Kufahl, Z. , Kelley, J. , Keller, B. , Philippe, F. , Golder, J. & Padrón, G. (2017). Holistic Nursing Practice, 31 (3), 193-203. doi: 10.1097/HNP.0000000000000208.
Lopresti, Adrian L., et al. "Curcumin for the treatment of major depression: a randomized, double-blind, placebo controlled study." Journal of affective disorders 167 (2014): 368-375.
Nakahara, J., Masubuchi, Y., Takashima, K., Takahashi, Y., Ichikawa, R., Nakao, T., ... & Shibutani, M. (2021). Continuous exposure to amorphous formulas of curcumin from the developmental stage facilitates anti-anxiety-like behavior and fear-extinction learning in rats. Nutrition research, 85, 99-118.
Kanchanatawan, B. et al. Add-on Treatment with Curcumin Has Antidepressive Effects in Thai Patients with Major Depression: Results of a Randomized Double-Blind Placebo-Controlled Study. Neurotoxicity Research, [s. l.], v. 33, n. 3, p. 621–633, 2018. DOI 10.1007/s12640-017-9860-4. Disponível em: https://research-ebsco-com.ezproxy.simmons.edu/linkprocessor/plink?id=e9a67004-cb02-3cf0-a86d-3878020835a4. Acesso em: 2 abr. 2024.
Kreft, M., et al. The use of social media as a source of nutrition information. South African J of Clinical Nutrition. Vol 36(4):pp 162-162. https://doi.org/10.1080/16070658.2023.2175518
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Umar S, Golam Sarwar AH, Umar K, Ahmad N, Sajad M, Ahmad S, Katiyar CK, Khan HA. Piperine ameliorates oxidative stress, inflammation and histological outcome in collagen induced arthritis. Cell Immunol. 2013 Jul-Aug;284(1-2):51-9. doi: 10.1016/j.cellimm.2013.07.004. Epub 2013 Jul 19. PMID: 23921080.
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