7 Potential Health Benefits of Turmeric, According to Research

Turmeric (Curcuma longa) has a bright yellow color and comes from a plant that’s part of the ginger family. The spice has commonly been used in Ayurvedic medicine as well as in other forms of Eastern medicine. These days, many people use turmeric in food as well as in health and wellness products, from lattes to supplements and skin care. But is turmeric actually good for you? 

While this spice has a long tradition as a natural remedy for a variety of health issues — including skin problems, digestive issues, and respiratory conditions — it’s natural to wonder whether the marketed benefits of turmeric are too good to be true. Understanding what the research says can help you decide whether turmeric is worth taking. 

What are the potential health benefits of turmeric?

Turmeric has a variety of compounds called curcuminoids, and its most biologically active ingredient is curcumin (diferuloylmethane). The benefits of turmeric are often attributed to this active compound.

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Turmeric has been well studied, so there are some health benefits that are backed by science. But keep in mind that most of these studies use high doses of turmeric extract — not turmeric powder or root. And, in general, whether it’s in supplements or coming from the powder or root, your body doesn’t absorb curcumin very well.

If you want to get the therapeutic benefits of turmeric, you’ll likely need to take it in supplemental form. So, what is turmeric good for? Here’s a closer look at seven potential turmeric benefits and what the research suggests.

1. May reduce inflammation

Inflammation is an important part of how the immune system responds to help fight infection and heal wounds or injuries. But long-term (chronic) inflammation can cause problems. And lots of things can cause it — from autoimmune diseases to stress and your diet. 

You’ve probably heard about foods that cause inflammation and anti-inflammatory diets that can help keep inflammation in check. So, is turmeric good for inflammation? A lot of the research on turmeric has focused on its potential to lower inflammation.

There’s some evidence that taking large doses of pure curcumin can temporarily increase your body’s ability to hold onto antioxidants that can help lower the production of certain inflammation-causing compounds. But these results were observed in people who took curcumin every day for at least 2 months. 

But it’s unclear how effective turmeric as a fresh root or spice would be at lowering inflammation. Turmeric contains much lower levels of curcuminoids, and people don’t typically eat that much turmeric each day.

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2. May increase antioxidant activity

A review of small studies found that, if taken for at least 6 weeks, large-dose turmeric supplements may reduce the impact of oxidative stress. Oxidative stress occurs when your body has too many free radicals (unstable compounds) and not enough antioxidants to help stabilize them. 

Scientists have noted that larger studies are needed to better understand how turmeric’s antioxidant activity might help specific conditions — like heart disease, cancer, and Alzheimer’s disease — that are linked to long-term oxidative stress. 

3. Might help certain risk factors of metabolic syndrome

Taking turmeric supplements can lower blood sugar, diastolic blood pressure, and triglycerides, according to a review of small studies. 

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Both high blood sugar and elevated triglycerides are part of metabolic syndrome, a collection of risk factors that can also include high blood pressure and an increased waist size. Metabolic syndrome can increase your risk for heart disease, Type 2 diabetes, and chronic kidney disease. Turmeric may help reduce these risks for people with metabolic syndrome.

4. May relieve arthritis symptoms

Arthritis is an inflammatory condition that causes pain and stiffness in the joints. Because turmeric appears to lower inflammation, taking it in supplemental form might also help ease some of the symptoms of arthritis. 

A small review of studies looked at the benefits for people with osteoarthritis. It found that turmeric supplements and NSAIDS (nonsteroidal anti-inflammatory drugs) were similarly effective. But the review didn’t look at supplement doses. And since the study groups were small, no conclusive statements can be made about these effects until there’s more research.

5. May boost brain health

Turmeric may boost brain health by protecting the central nervous system from stress-related damage.

There’s some promising data from lab studies suggesting that turmeric may help protect the brain from neurodegenerative diseases, like Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis, and improve cognition. With Alzheimer’s, this may happen because turmeric appears to lower beta-amyloid protein buildup in the brain.

But scientists emphasize that these benefits have only been shown in the lab — not in human studies. So more research is needed in order to draw conclusions about these benefits, especially since curcumin isn’t well absorbed by the human body. 

6. Might fight depression

Some research suggests that inflammation may be linked to depression, so turmeric’s anti-inflammatory properties may make it a helpful addition to depression treatments. 

In one small study, people taking 250 mg to 500 mg of curcumin extract for around 3 months reported lower depression symptoms compared to those who took a placebo. And a meta-analysis found that combining high-dose curcumin extract with depression and anxiety medications may help improve people’s symptoms.

7. May support your immune system

Turmeric may help support your immune system. First, curcumin is antimicrobial, meaning that it supports the immune cells that help fight off bacteria and viruses that can make you sick. Plus, turmeric may help with inflammation and oxidative stress, which can also negatively impact your immune system.

Are there turmeric benefits for women, specifically?

For people born with female reproductive organs, curcumin — turmeric’s active component — has been found to have potential benefits for certain reproductive disorders. These disorders include:

• Polycystic ovary syndrome (PCOS): In some human trials, curcumin appeared to work by lowering androgen levels in people with PCOS. It also lowered weight, blood sugar, insulin, and cholesterol levels. But not all studies produced these results.

• Endometriosis and ovarian disease: Studies looking at endometriosis and ovarian diseases like ovarian failure have only been conducted with animals and didn’t always show a benefit from curcumin. 

• Premenstrual syndrome (PMS): Curcumin’s anti-inflammatory and antioxidant effects seem to help lessen PMS symptoms.

Overall, researchers need to do more work before they can recommend curcumin for the treatment of these disorders.

What are some ‘false’ benefits of turmeric?

There are some claims about turmeric that haven’t been as well researched or backed up by science. These include its effects on:

• Allergies: Some animal studies suggest that turmeric can help improve allergies, but there’s no significant research in this area involving humans.

• Gut health: There are some studies that suggest that turmeric may balance gut bacteria, but more research is needed before any claims can be made.

• Longevity: Turmeric has shown antioxidative effects, which can help slow down aging. So some people think that it can increase lifespan. But there’s no evidence proving this.

• Weight loss: A review of several randomized studies associated turmeric with significant decreases in weight and body mass index (BMI). But the findings were limited to people with metabolic syndrome — those with high blood pressure, high blood sugar, and related symptoms. 

Are there any side effects of taking turmeric?

Most people tolerate turmeric just fine. Most data suggest that it’s safe to take up to 8 g of curcumin daily. When side effects do occur, it’s usually from taking very high doses. 

The most common side effects that have been reported are:

• Diarrhea

• Headache

• Nausea

• Skin irritation or rash

• Yellow stool

Who shouldn’t take turmeric?

While turmeric is generally safe to consume, there may be certain groups who should avoid it. 

For example, high doses of turmeric may not be recommended for people who are prone to certain types of kidney stones or people who are pregnant. It’s also unclear whether these doses of turmeric are safe if you’re nursing. 

Curcumin may also interact with some medications, like anticoagulants (blood thinners). It’s always recommended to talk with a healthcare professional before taking any new supplements. Make sure to give them a full list of medications and supplements you take so they can help you decide whether turmeric is safe for you.

Additionally, there’s not a lot of FDA oversight on supplements. While the FDA provides regulations, it doesn’t scrutinize the products before they go to the market. So it’s important to choose supplements that are certified by third-party organizations, like the U.S. Pharmacopeia (USP), NSF International, or Natural Products Association.

How should you use turmeric to get the biggest benefit from it?

To reap the potential benefits of turmeric, take it in supplement form. Only around 3% of the weight of pure turmeric powder is curcumin, whereas turmeric extracts contain concentrated curcumin — sometimes as high as 95%. So check supplement labels to make sure the products contain pure turmeric extract rather than a mix of extract and spice, which may not be as effective.

Turmeric has lots of uses in the kitchen. It has an earthy and mildly bitter flavor that lends itself well to a variety of curries and preparations of roasted vegetables and grilled meats. For better gut absorption, it’s best to cook turmeric with fat, like coconut oil or full-fat dairy. (This is because turmeric doesn’t dissolve well in water.) And adding some black pepper to your meal may increase the bioavailability of curcumin thanks to a substance in pepper called piperine. 

How much turmeric per day should you take?

It’s not clear how much turmeric is ideal to take. Different studies have used a range of 500 mg to 2,000 mg of curcumin per day. 

However, an acceptable daily intake (ADI) is 3 mg per kg of body weight per day, according to the Food and Agricultural Organization (FAO) and the World Health Organization’s (WHO) Joint FAO/WHO Expert Committee on Food Additives (JECFA). The committee also notes that the intake of curcumin in a “normal diet” adds up to less than 7% of this.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Brian Clista, MD

Dr. Clista is a board-certified pediatrician who works in private practice in Pittsburgh, Pennsylvania. He previously served as a National Health Service Corporation Scholar in the inner city of Pittsburgh for 11 years.

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