Reviewed by dietician Maria Laura Haddad-Garcia
What you need to know about turmeric
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Turmeric can help reduce inflammation and joint pain and support heart and gut health.
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The safe intake of turmeric supplements is considered up to 8 g, but the long-term effects are unknown.
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Possible side effects include nausea, diarrhea, liver damage, and drug interactions.
If you’re exploring ways to spice up your wellness routine, turmeric supplements may have caught your eye. Praised for their ability to eliminate inflammation, these golden capsules have become popular among those looking for natural ways to support their health. Turmeric supplements are often formulated with improved absorption and a higher concentration of powerful compounds than what you would find in the spices you would typically use in cooking. But do they really live up to their claims?
We spoke with registered dietitians to break down the benefits, potential risks, and what you should know before adding turmeric supplements to your daily regimen.
What is turmeric?
Turmeric is a golden-yellow spice that comes from the root Turmeric is long plant, originating in Southeast Asia. With its distinctively warm and earthy flavor, turmeric has been used as a culinary spice and traditional medicine for thousands of years.
It is particularly valued for its beneficial compounds. Most notably, turmeric contains active compounds called curcuminoids that have been isolated and studied for their positive effects on the body, says Meghan Pendleton, MS, RD, a registered dietitian. Within the curcuminoid class, curcumin is commonly promoted as a beneficial supplement for a multitude of health conditions, as outlined below.
The health benefits of turmeric
It can reduce inflammation
While short-term inflammation is a natural and necessary part of the body’s healing process, prolonged inflammation (aka chronic inflammation) can contribute to chronic conditions. Among natural remedies, turmeric is widely recognized for its ability to fight inflammation. “Its active compound, curcumin, is the driving force behind its anti-inflammatory effects,” says Emily Niswanger, MS, RDN, a registered functional dietitian. Curcumin supplements have been shown to reduce inflammation by suppressing pathways that lead to an inflammatory response, Niswanger explains. She adds that curcumin also works as an antioxidant, helping to rid the body of free radicals that damage healthy cells and tissues.
It can reduce joint pain
Turmeric’s anti-inflammatory and antioxidant properties have been shown to ease joint pain. “Curcumin can reduce joint pain and stiffness by inhibiting inflammatory pathways such as cyclooxygenase-2 (COX-2) and tumor necrosis factor-alpha (TNF-α), which are often overactive in arthritis,” says Erin Kenney, MS, RDN, a registered dietitian. She points out that studies have shown that turmeric supplementation can be as effective as some nonsteroidal anti-inflammatory drugs (NSAIDs) in relieving osteoarthritis symptoms without the associated side effects, such as indigestion, constipation, drowsiness, and dizziness. However, more high-quality research is needed to confirm its effectiveness and determine the optimal dose for joint pain relief.
It can support heart health
The curcumin in this golden spice may even boost your heart health. “Curcumin helps reduce systemic inflammation, oxidative stress, and oxidation of LDL cholesterol, all of which contribute to heart disease,” says Kenney. She points out that it also improves endothelial function, which supports healthy blood vessel function and circulation. Some research suggests that turmeric supplements may help lower systolic blood pressure when taken for more than 12 weeks. However, no impact on diastolic blood pressure was seen, Niswanger says. For reference, systolic blood pressure is the top number in the blood pressure measurement, while diastolic blood pressure is the bottom number. While these findings are encouraging, further research is needed to fully understand the long-term impact of turmeric supplements on heart health.
It can improve gut health
The benefits of turmeric supplements may also extend to the gut. “Due to its anti-inflammatory and antioxidant properties, curcumin can help reduce intestinal inflammation, potentially benefiting conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” says Kenney. She explains that curcumin can also promote a balanced gut microbiome by encouraging the growth of beneficial bacteria and reducing harmful ones. Additionally, she notes that it can support bile production, which is necessary for fat digestion and overall digestive health.
It could improve brain health
Pendleton says protecting the brain from inflammation and oxidative damage is crucial to maintaining cognitive function, as both are closely linked to the development of neurodegenerative diseases. Curcumin has shown potential in several studies to reduce these damaging processes and improve cognitive outcomes in people with Alzheimer’s disease. However, Pendleton points out that while these results are promising, more long-term human studies are needed to fully assess turmeric’s impact on chronic neurological conditions.
Potential risks and precautions
While curcumin, the active ingredient in turmeric, is generally safe at doses up to 8 grams, it does have risks. Kenney notes that some people may experience common gastrointestinal side effects, including nausea, diarrhea, and bloating. Additionally, turmeric supplements can interfere with iron absorption, especially affecting those with iron-deficiency anemia, Pendleton explains.
Rare but serious side effects, such as liver damage, have been reported in case studies involving high-potency curcumin supplements, Niswanger says. Fortunately, symptoms of liver toxicity usually resolve once supplementation is discontinued. Kidney problems, including an increased risk of kidney stones, have also been linked to turmeric supplements.
The lack of standardized formulations in turmeric supplements raises concerns about quality and safety. Pendleton says that without chemical analysis of each batch, it’s difficult to know the exact composition of the product you’re getting. She adds that heavy metal contamination from the soil where turmeric is grown is another potential risk due to inadequate safety testing.
Who should avoid taking turmeric supplements?
While some people may benefit from taking turmeric supplements, others may need to avoid them. “Caution is advised for people with gallbladder problems, bleeding disorders, kidney stones, or hormone-sensitive conditions,” says Kenney. Pregnant and breastfeeding women should avoid high-dose turmeric supplements, as their safety has not been adequately studied in these groups. Additionally, people taking certain medications such as blood thinners, antidiabetics, antacids, immunosuppressants, and hormone therapies should consult a healthcare provider before supplementing with turmeric due to potential adverse interactions.
What to look for in turmeric supplements
When choosing your ideal turmeric supplement, Niswanger recommends getting it from a reputable company that performs independent reviews. This ensures that the supplement is free of major contaminants and contains the ingredients and dosages listed on the label.
For better absorption and increased effectiveness, Kenney suggests choosing a turmeric supplement that contains black pepper extract (piperine)—unless contraindicated. She also recommends taking it with a meal that contains healthy fats to further increase absorption and maximize its benefits.
conclusion
Turmeric supplements offer a convenient and concentrated way to take advantage of curcumin’s potential benefits, particularly in reducing inflammation and oxidative stress. While research is promising for conditions such as joint pain, heart disease, IBS, and Alzheimer’s, more research is needed to confirm its effectiveness. As with any supplement, it is important to consult a healthcare provider to discuss your unique medical history, potential side effects and drug interactions associated with taking turmeric. “Turmeric is much safer and more delicious consumed as a whole spice, compared to a highly concentrated supplement form,” says Pendleton. However, if you choose to take a turmeric supplement, it’s important to make sure it fits into a well-balanced diet.
Frequently Asked Questions
Is it good to take turmeric every day?
Taking a turmeric supplement is considered safe at doses up to 8 grams. However, more research is needed on its long-term use. Before incorporating new supplements into your daily routine, you should always consult your doctor to discuss potential drug interactions and side effects.
Can Turmeric Burn Belly Fat?
Limited research suggests that turmeric’s bioactive compound curcumin may indirectly support weight management by reducing inflammation and oxidative stress and improving metabolic health. However, research on this topic is fairly new, with limited studies directly linking turmeric supplements to lower abdominal fat.
Which organs benefit from turmeric?
Research suggests that turmeric may benefit several organs, including the heart, joints, gastrointestinal tract, and brain. However, more studies are needed before definitive conclusions can be drawn.
What can not be mixed with turmeric?
People taking medications such as blood thinners, antidiabetics, antacids, immunosuppressants, and hormone therapies should avoid taking a turmeric supplement. Combining turmeric with these medications may interfere with their effectiveness or cause side effects. Therefore, it is always best to consult your healthcare provider and be cautious when taking herbal and conventional medicines.
Read the original article on EatingWell