Key takeaways:
Turmeric is a popular spice with a long history of medicinal use.
It may lower inflammation, improve mood, and reduce the risk of certain chronic health conditions.
Most studies on turmeric have looked at supplemental doses, which are necessary to reap any benefits from the spice.
Turmeric (Curcuma longa) has a bright yellow color and comes from a plant that’s part of the ginger family. The spice has been used in Ayurvedic medicine as well as in other forms of Eastern medicine. Today, 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?
This spice has a long tradition as a natural remedy for a variety of health issues. But it’s normal to wonder whether the claims about 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 contains compounds called curcuminoids. Its most biologically active ingredient is curcumin (diferuloylmethane). Turmeric’s health benefits are often attributed to this active compound.
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, the body doesn’t absorb curcumin very well. This is true whether it’s turmeric supplements or turmeric powder or root.
If you want to get the therapeutic benefits in turmeric, you’ll likely need to take it in supplemental form instead of eating it as a spice or as a fresh root. So, what’s 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 way that the immune system helps to 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 diet.
Research suggests that taking curcumin supplements may lower inflammation from Crohn's disease, osteoarthritis, and other chronic inflammatory conditions. Studies have found both blood markers of inflammation and clinical symptoms generally improved on curcumin supplements.
2. May increase antioxidant activity
A review of small studies found that large-dose turmeric supplements taken over 6 weeks or more may reduce the impact of oxidative stress. Oxidative stress happens when too many free radicals (unstable compounds) build up in the body without enough antioxidants to help stabilize them.
More research is needed to better understand how turmeric's antioxidants might help conditions that are linked to long-term oxidative stress. Examples are heart disease, cancer, and Alzheimer’s disease.
3. Might help certain risk factors of metabolic syndrome
Metabolic syndrome is a group of related health conditions that tend to occur together and significantly raise the risk of heart disease, stroke, and Type 2 diabetes. Think of it as a warning sign that the body’s metabolism isn’t working well.
High blood sugar, high blood pressure, and elevated triglycerides are all part of metabolic syndrome. Taking turmeric supplements may lower blood sugar, diastolic blood pressure, and triglycerides in people with metabolic syndrome, according to a review of small studies.
4. May relieve arthritis symptoms
Arthritis is an inflammatory condition that causes pain and stiffness in the joints. Since turmeric appears to lower inflammation, taking it in supplement form might also help ease some of the symptoms of arthritis.
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A small review of studies looked at the benefits for people with osteoarthritis. It found that turmeric supplements and nonsteroidal anti-inflammatory drugs (NSAIDs) were similarly effective. But the studies used different types of supplements and different doses, and it’s not clear which type or dosing is best. 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.
Promising data from lab studies suggests that turmeric may help protect the brain from neurodegenerative diseases. These include Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis.
But scientists emphasize that these benefits have only been shown in the lab — not in human studies. So more research is needed to draw conclusions, especially since curcumin isn’t well absorbed by the body.
6. Might fight depression
Some research suggests that depression may be linked to inflammation. If this is true, turmeric’s anti-inflammatory properties could make it a helpful part of depression treatments.
In one small study, people who took 250 mg to 500 mg of curcumin extract over 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 improved people’s symptoms.
7. May support your immune system
Turmeric may help support your immune system. Curcumin is antimicrobial, which means it supports the immune cells that help fight off bacteria and viruses that can make you sick. And by reducing inflammation and oxidative stress, turmeric may protect the immune system.
Are there turmeric benefits for women, specifically?
Curcumin may improve certain reproductive disorders including:
Polycystic ovary syndrome (PCOS): In some human trials, curcumin appeared to lower androgen levels in people with PCOS. It also lowered weight, blood sugar, insulin, and cholesterol levels. But not all studies produced these results.
Premenstrual syndrome (PMS): Curcumin’s anti-inflammatory and antioxidant effects may lessen PMS symptoms.
Endometriosis: Adding curcumin to medication may help reduce endometriosis symptoms, but studies are mixed.
Does turmeric help with weight loss?
It’s still unclear whether turmeric can help with weight loss.
One review of small studies found that curcumin reduces body mass index (BMI) and waist circumference in people with metabolic syndrome. But other reviews haven’t shown these benefits. Researchers need to conduct more studies to see whether turmeric for weight loss actually works.
What are some ‘false’ benefits of turmeric?
Some common claims about turmeric 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: Certain studies suggest that turmeric may balance gut bacteria, but we'd need more research before any claims can be made.
Longevity: Turmeric has shown anti-oxidative effects, which can help slow down aging. So some people think that it can increase lifespan. So far, there isn’t evidence proving this.
Are there any side effects of taking turmeric?
Most people tolerate turmeric and don’t experience side effects. Data suggest that it’s safe to take up to 8 g of curcumin daily. When side effects do occur, it’s usually a result of taking very high doses.
The most common side effects that people have reported are:
Diarrhea
Headache
Nausea
Skin irritation or rash
Yellow stool
Though rare, it's possible for turmeric supplements in high doses to cause liver toxicity. This is especially the case when the person already has liver disease or is taking other medications that affect the liver.
Who shouldn’t take turmeric?
While turmeric is generally safe to consume, certain groups of people should avoid taking high doses of it, including those who are:
Prone to certain types of kidney stones
Pregnant or nursing
Taking certain medications, like anticoagulants (blood thinners)
It’s always a good idea 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.
And keep in mind there’s not much FDA oversight on supplements. The FDA provides regulations, but 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. Examples include the U.S. Pharmacopeia (USP), NSF International, or Natural Products Association.
Are supplements the best way to take turmeric?
Yes, to reap the potential benefits of turmeric, it’s best to take it in supplement form. Only around 3% of the weight of pure turmeric powder is curcumin. But turmeric extracts contain concentrated curcumin — sometimes as high as 95%. So check the label to make sure the products contain pure turmeric extract rather than a mix of extract and spice, which may not be as effective.
Cooking with turmeric
Turmeric has many uses in the kitchen. It has an earthy, bitter flavor that lends itself well to a variety of curries, roasted vegetables, and grilled meats. For better gut absorption, it’s best to cook turmeric with fat, like coconut oil or full-fat dairy.
Note: Adding some black pepper to your meal may increase the bioavailability of curcumin. This is 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. Studies have used a range of 500 mg to 2,000 mg of curcumin per day. But an acceptable daily intake (ADI) is 3 mg per kg of body weight per day, according to the Joint FAO/WHO Expert Committee on Food Additives (JECFA) and others.
Frequently asked questions
There isn't a food or supplement that can reduce belly fat on its own. But by helping risk factors of metabolic syndrome, turmeric can support a healthy metabolism. To reduce belly fat, it's important to have a balanced diet and active lifestyle.
Turmeric isn’t an aphrodisiac. But it may indirectly support sexual health by addressing some of the issues that limit libido. For example, by supporting vascular health and reducing inflammation, turmeric can lead to better blood flow. This can support arousal and erectile function.
It depends on the type of kidney issue. If you have a personal or family history of kidney stones, talk with a healthcare professional before taking turmeric supplements. Turmeric contains oxalate. This is a naturally occurring compound that, in high amounts, can contribute to kidney stone formation. One small study found increased urinary oxalate levels in people taking turmeric supplements, although a later review questioned these results.
On the other hand, some research suggests that curcumin (the active compound in turmeric) may help improve kidney function in people with chronic kidney disease (CKD).
Yes, most people can safely take turmeric daily. The FDA says you can take up to 8,000 mg of curcumin per day. But the JECFA recommends up to 3 mg per kg as the ADI for curcumin. As with any supplement, it’s important to talk with your healthcare team before adding it to your routine.
There isn't a food or supplement that can reduce belly fat on its own. But by helping risk factors of metabolic syndrome, turmeric can support a healthy metabolism. To reduce belly fat, it's important to have a balanced diet and active lifestyle.
Turmeric isn’t an aphrodisiac. But it may indirectly support sexual health by addressing some of the issues that limit libido. For example, by supporting vascular health and reducing inflammation, turmeric can lead to better blood flow. This can support arousal and erectile function.
It depends on the type of kidney issue. If you have a personal or family history of kidney stones, talk with a healthcare professional before taking turmeric supplements. Turmeric contains oxalate. This is a naturally occurring compound that, in high amounts, can contribute to kidney stone formation. One small study found increased urinary oxalate levels in people taking turmeric supplements, although a later review questioned these results.
On the other hand, some research suggests that curcumin (the active compound in turmeric) may help improve kidney function in people with chronic kidney disease (CKD).
Yes, most people can safely take turmeric daily. The FDA says you can take up to 8,000 mg of curcumin per day. But the JECFA recommends up to 3 mg per kg as the ADI for curcumin. As with any supplement, it’s important to talk with your healthcare team before adding it to your routine.
The bottom line
There’s a lot of research on turmeric’s anti-inflammatory properties and other potential health benefits. But the results are tricky to translate to humans because the body doesn’t absorb curcumin very well. It’s unlikely that cooking with the spice or eating the raw root will provide much benefit for health. Some supplements use pure curcumin extract, which is more concentrated. But talk with your healthcare team before trying it. They can help you figure out if it’s safe for you.
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