Turmeric, or more accurately, its active component curcumin can certainly play a role in reducing the impact of stress on the body.
While the clinical evidence is limited, animal model studies show that through curcumin administration, the way that stress is processed in the body, through the stress hormone cortisol, can be modulated to an extent. However, the effects of curcumin on cortisol levels are indirect, instead impacting other systems that also reduce cortisol serum levels. For best results, pairing curcumin with other stress-relieving practices, such as exercise, eating properly, and implementing self-care tactics can lead to the best effect.
Does Turmeric Lower Cortisol? The Evidence
Turmeric does not lower cortisol. However, its active component, curcumin, might do so through indirect means.
Cortisol can be secreted indirectly through stimulation of the adrenal gland. Adrenal glands secrete a different hormone, ACTH, which travels to the hypothalamus to stimulate the cortisol production pathway. In a study of adrenal gland cells isolated from cows, cultured cells treated with cortisol were unable to initiate normal cortisol production pathways, as the curcumin inhibited these pathways. However, the issue in cell cultures, in vitro cultures, is that they do not take into account the vast amount of variables that can occur in an organism–for this, we turn to model organisms.
Scientific literature details that in chronically stressed rats (rats that have been exposed to stressful stimuli for 20 days to model the impact of stress on our bodies), curcumin restored function within the hypothalamus and certain protein levels associated with stress in the brain to regular levels. Importantly, treatment with curcumin reduced mRNA levels for glucocorticoid receptors in brain tissue–namely, the sensors in the brain that respond to cortisol.
Curcumin was also tested in pigs during road travel, an activity that can lead to porcine anxiety and long-term stress. Here as well, serum cortisol levels decreased with curcumin administration, as well as a number of other indicators such as NO (nitrous oxide) accumulation, which indicates cellular distress.
There is significant evidence, therefore, that curcumin reduces cortisol levels in other organisms. It is reasonable to infer based on this data that curcumin would act the same in humans, and trials to confirm this are ongoing.
How Turmeric Supports Cortisol Regulation and Stress Relief
Turmeric does not support cortisol reduction in its natural form. If you were to add a pinch of turmeric to your food, the amount of curcumin in the spice is negligible and not enough to impact cortisol levels. However, purified curcumin extract, such as the curcumin present in Evinature’s Cura and CurQD® protocols, is present in a high enough quantity to affect cortisol levels. Here’s how:
Curcumin reduces cortisol through regulation of the HPA axis.
The HPA axis, otherwise known as the brain-gut axis, is part of the parasympathetic nervous system, or your ‘flight-or-fight” reactions. Cortisol is heavily involved with this system, and activates this heightened state of vigilance. This impacts our stress levels through which hormones are produced, whether digestion can proceed as usual, and over time, contributes to the pro-inflammatory signaling associated with high cortisol levels.
Curcumin reduces inflammation.
Primarily, curcumin reduces pro-inflammatory agents in the gut–this reroutes the brain gut axis, leading to decreased cortisol levels. Cells in distress also produce more NO, or nitrogen oxide, due to heightened energetic demands–this can impact protein structure and function, and contribute to more stress–this in turn strengthens cortisol production. By reducing inflammation, curcumin downregulates the stimulus for cortisol production.
Curcumin is associated with increasing BDNF levels.
Brain-derived neurotrophic factor (BDNF) is a protein that is expressed in low amounts during moments of stress in the brain. Lack of this protein is associated with depression and anxiety; the working theory is that reduced BDNF levels means less brain signaling to the neural regions responsible for calming the body down, meaning the body is in a heightened state of stress for longer until the message can get through the few channels intended for its use. That said, curcumin raises the concentration of BDNF, meaning more of the calming signal is received, and cortisol production is downregulated.
Curcumin increases serotonin uptake
Through downregulating the stress response in the body, curcumin increases the amount of time serotonin is available in the blood. Exposure to serotonin is especially important for IBD patients, since digestion relies on the serotonin receptors lining the serosa (outside layer of the gut). Serotonin binding to these receptors removes it from the bloodstream, meaning the calming effect is not exerted; that’s what most anxiety disorders and even some gut disorders are treated with SSRIs (selective serotonin receptor inhibitors)–because serotonin causes digestion by activating the muscularis layer of the gut to contract and mash up material. Serum dopamine is also increased, while upregulation of reactions such as digestion interferes with cortisol production.
Turmeric Dosage for Cortisol Balance
As previously stated, turmeric does not reduce serum cortisol; rather, its active component curcumin does.
Dosage for Supplements
On the assumption that you are taking a purified, high quality 95% curcumin supplement such as Cura or CurQD for stress relief, 150-250 mg is the recommended dose. However, this is a general guideline, and amounts can change based on the concentration of the curcumin in the supplement as well as your individual needs.
Always consult with a nutritionist or physician before calculating your own dose of curcumin for cortisol levels.
Other Benefits That Support Stress Balance
Curcumin confers several other benefits that also support stress balance, albeit through different means:
Curcumin reinforces gut wall integrity
A strong gut is a stress-resistant gut. Curcumin helps by strengthening the integrity of the gut walls, sealing the smaller spaces between epithelial cells better through upregulating tight junction proteins. This improves the seal between the inner and outer gut, and improves the balance between the two ecosystems (think: homeostasis). By keeping the gut barrier intact, curcumin indirectly reduces physiological stress signals sent to the brain, supporting overall stress resilience.
Curcumin supports a balanced gut microbiome
The gut microbiome plays a key role in regulating mood, immunity, and the stress response. Balancing which bacteria colonize our gut contributes to reduced intestinal inflammation and healthier communication along the gut-brain axis, which helps buffer the effects of psychological and physiological stress.
Summer Pitocchelli-Schwartzman
