Turmeric, a spice known for its strong anti-inflammatory properties, has been used around the world for thousands of years as a remedy for everything from arthritis to digestive disorders. Research on its active ingredient, curcumin, continues to this day, with clinical studies now looking into its possible effectiveness in treating heart disease, arthritis, cancer, depression, and even Alzheimer’s disease.
But what does the science say? What is turmeric good for?
Curcumin: A potent anti-inflammatory
Curcumin has been studied for more than two centuries since first being isolated in the early 1800s. Studies have shown that it has the power to reduce inflammation at the molecular level by interrupting some of the pathways that lead to inflammatory responses.
Oral curcumin, according to randomized controlled trials, may reduce levels of inflammatory markers in chronic diseases and may also play a role in managing systemic inflammation. Since arthritis is an inflammatory disease, research suggests that curcumin may help ease symptoms of arthritis when used together with conventional treatments.
What is turmeric good for? More benefits
Studies on animals and humans shows that curcumin also has the ability to neutralize free radicals and may help support other antioxidants in the body. Free radicals are unstable molecules that can damage cells adding to the factors that cause aging and disease. Antioxidants, like those found in turmeric, neutralize free radicals. While research indicates that turmeric is, indeed, a potent antioxidant, it’s important to know that large-scale human trials are still needed to understand the full extent of its antioxidative benefits and its impact on disease prevention and treatment.
How to take turmeric
The recommended dosage for turmeric is between 500 and 1,000 milligrams daily. Turmeric as a spice doesn’t contain high enough levels of curcumin to be effective. For therapeutic levels, you’ll need to take either turmeric supplements or add turmeric powder to your meals.
It’s important to know that the human body doesn’t absorb turmeric very well. That means even when you ingest large quantities, most of the curcumin passes through your digestive system without being used. Fortunately, the amount you absorb can be significantly increased by combining turmeric with black pepper and/or healthy fats.
Curcumin is fat-soluble, so consuming it with healthy fats such as coconut oil or olive oil increases absorption. Many high-quality turmeric supplements already include black pepper (piperine) and certain fats to “amp up” how much your body can absorb. Be sure to read the ingredients before buying. Make sure it contains piperine. And look for lipids, phospholipids or oils which means it includes healthy fats.
Other traditional ways of consuming turmeric include golden milk, a beverage combining turmeric, black pepper, and milk (or a dairy alternative); adding turmeric to curries, soups, and stews; and steeping turmeric in hot water with black pepper. Once again, while tasty and nutritious, you are unlikely to get the full anti-inflammatory and antioxidant power from cooking with it that you’ll get from taking turmeric supplements or turmeric powder.
Safety
As with any supplement, you should speak with your healthcare provider before starting to take turmeric. Turmeric and curcumin are generally considered safe, but it’s important to be aware of turmeric’s side effects. Prolonged use and high doses may lead to digestive issues, for example. Turmeric can also interact with certain medications, such as blood thinners, so it’s important to talk with your healthcare provider if you’re on blood thinners or have gallbladder disease. Turmeric used as a spice during cooking is generally considered safe during pregnancy. High dosages of the sort found in supplements, however, are not recommended during pregnancy. If you’re considering taking turmeric, it’s best to start with smaller does and increase them gradually.
The skeptical take
While there’s strong evidence that turmeric can help ease the inflammation of arthritis, evidence of its effectiveness against cancer, heart disease, and neurodegenerative diseases is controversial and mixed at best. Some researchers argue that turmeric’s reported benefits could be due to the placebo effect. And while lab and animal studies are promising, more large-scale high-quality human trials are still necessary. It’s also important to keep in mind that turmeric should always be used as an adjunct therapy in conjunction with lifestyle changes such as losing weight, exercising and eating well.
There’s an old saying in the nutrition world that “you’ll never supplement your way to health.” Supplements, including turmeric, should always be viewed as a complement to conventional treatments rather than a replacement.
Bottom line: Turmeric is a safe alternative for inflammation and pain. Many integrative and functional medicine doctors already recommend taking turmeric supplements or turmeric powder as a natural alternative to nonsteroidal anti-inflammatory drugs and for its potential to reduce chronic inflammation, a key driver of many diseases. And while some studies are encouraging, much more research needs to be conducted before any claims of turmeric’s benefits for heart health, Alzheimer’s disease, depression and cancer can be taken seriously.
