Should You Take Turmeric?
Not familiar with turmeric? While you might not have a jar of the spice in your cupboard, likely, you are already acquainted. The yellow-colored herb does more than add flavor to your meals. It’s what gives mustard and curry their vibrant coloring. While a great addition to foods needing that golden hue, turmeric also has anti-inflammatory properties that benefit your health. Most people are familiar with turmeric for its unique flavor and presence in Indian cuisine. Turmeric is a spice native to tropical Southeast Asia. It has been used for both medicinal and culinary purposes. Interestingly, one active ingredient in turmeric has been shown to possess many potential health benefits that may help increase the quality of life for those with chronic diseases.
What is turmeric?
Turmeric is a spice from the root of the Curcuma longa plant, a perennial in the ginger family. Its primary active ingredient is curcumin which gives turmeric that yellowish color. Turmeric’s treasure lies in curcumin’s benefits. Curcumin has antioxidants and anti-inflammatory properties. Researchers are investigating whether it may help diseases in which inflammation plays a role — from arthritis to ulcerative colitis. The spice, which is easy to add to smoothies and curries, shows promise when it comes to the following health benefits:
Decreases Inflammation
For chronic conditions where inflammation starts to affect tissues in your body, taking turmeric may be beneficial. It won’t necessarily help during an active flare-up, but it may help prolong remission. In one study of patients with ulcerative colitis, those who took 2 grams of curcumin a day along with prescription medication were more likely to stay in remission than those who took medicine alone.
Improves Memory
Another clinical trial showed that 90 milligrams of curcumin taken twice a day for 18 months helped improve memory performance in adults without dementia. Researchers thought that reducing brain inflammation and curcumin’s antioxidant properties led to less decline in neurocognition, which is the ability to think and reason. Curcumin may also have a role in preventing the development of Alzheimer’s disease. However, that’s an area where we need more research. In India, where turmeric is regularly used in foods, the occurrence of Alzheimer’s disease is one-fourth that of the United States among those in the 70 to 79 year age range.
Decreases Pain
Turmeric also has deep roots in Ayurveda for treating arthritis. Research suggests that taking turmeric extract could potentially reduce pain from osteoarthritis, though further study is still needed.
Antioxidant
Turmeric has antioxidant properties, and one study shows that it may protect your body from free radicals by neutralizing them. Another study suggests that turmeric’s antioxidant effects may also stimulate the activity of other antioxidants.
Helps in Depression
A study shows that curcumin was just as effective as fluoxetine (Prozac) in lessening symptoms of depression. Curcumin may also increase levels of serotonin and dopamine — which are chemicals in your brain that regulate mood and other body functions. In the setting, brain-derived neurotrophic factors decrease, affecting learning and memory. A study shows that curcumin can boost BDNF levels and may reverse changes.
Lowers cardiovascular risk
Studies show that turmeric may help reverse the heart disease process. With its ability to help reduce inflammation and oxidation, turmeric could lower the risk of heart disease. In healthy middle-aged and older adults who took curcumin supplements for 12 weeks, resistance artery endothelial production — which plays a significant role in high blood pressure — was increased. Another study followed 121 people who had coronary artery bypass surgery. A few days before and after the surgery, the group that took 4 grams of curcumin a day saw a 65% decreased risk of a heart attack in the hospital. Research shows that curcumin is safe and may protect those at risk for heart disease by lowering certain cholesterol levels. Turmeric also may be helpful when used along with medication for managing cholesterol levels. However, more study is needed to determine how much and what type is effective.
Prevents cancer
Curcumin may affect cancer growth and development, according to a few studies. One study, which focused on colorectal cancer, saw a 40% reduction in the number of lesions in the colon in men.
How much?
500 milligrams twice daily with food is the usual dose for most people. For optimal absorption, try taking heart-healthy fats like oils, avocado, nuts, and seeds. While the risk of side effects is low and drug interactions are unlikely, stop taking turmeric if you notice ill effects. Turmeric may cause bloating, and there is a theoretical concern that it may interact with blood-clotting medications. Also, avoid it if you have gallbladder disease. Always talk to your doctor before starting a dietary supplement since they could potentially interact with other medicines you’re taking. Turmeric can help supplement your conventional care, but it’s not a substitute for treatment. No dietary supplement can replace medications or even a well-rounded diet. If your diet is poor, taking a curcumin supplement isn’t going to do anything miraculous.
How to use it?
You can take turmeric as a supplement or use it as a spice. Curcumin is more potent in a supplement because they’re extracted from turmeric. If you are buying turmeric in the store, it does have some antioxidant properties. While using it as a spice may not significantly impact, it is a great way to season food without salt. While cooking with turmeric doesn’t give you as big of a health boost, you can still benefit by adding it to smoothies, golden milk, soups, scrambled eggs, muffins, rice, and roasted veggies. It’s one of the main ingredients in a curry sauce.
Turmeric and curcumin are poorly absorbed by the human body on their own. Pairing turmeric with black pepper extract known as piperine can increase the bioavailability and absorption. Proper absorption of turmeric has been shown to enhance curcumin absorption by up to 2,000%. This means that you should add some black pepper whenever you are cooking with turmeric, or make sure you choose a turmeric or curcumin supplement that contains piperine.
Over-the-counter dietary supplements (“nutriceuticals”) are not tested or regulated the way prescription drugs are. So, information regarding purity, strength, and potential interaction with other medications or diseases is typically limited for treatments like curcumin. It’s a good, nutritious food ingredient; it’s not going to hurt anyone to eat it, but it’s not magic.
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About Us
Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, and proven strategies that lead to meaningful, sustainable, and long-lasting well-being.