Turmeric is a popular spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Some people take turmeric supplements because of their potential health benefits. One common claim is that turmeric can improve energy levels. But does the science support this? Let’s take a detailed look at the evidence.
What Is Turmeric?
Turmeric is a spice that comes from the turmeric plant. It has been used for thousands of years in cooking and medicinal practices in India. The main active compound in turmeric is curcumin. Curcumin is responsible for turmeric’s vibrant yellow color and many of its potential health benefits (1).
Turmeric contains around 2-5% curcumin. It’s very poorly absorbed on its own, so it’s better to consume turmeric with black pepper. Black pepper contains piperine, a compound that significantly enhances curcumin absorption (2).
People use turmeric in cooking, especially in curries. It has an earthy, bitter, slightly gingery flavor. Turmeric has also been used as a medicinal herb in practices like Ayurveda and traditional Chinese medicine.
In supplement form, turmeric extracts contain higher concentrations of curcumin. Isolated curcumin supplements are also available.
Potential Health Benefits of Turmeric
Here are some of the evidence-based health benefits of turmeric:
– Potent anti-inflammatory effects: Chronic inflammation contributes to many common diseases. Studies show curcumin is highly effective at lowering inflammatory markers (3).
– Powerful antioxidant: Oxidative damage is involved in aging and many diseases. Curcumin raises the body’s levels of antioxidant enzymes and boosts glutathione, the main antioxidant in the body (4).
– May improve arthritis symptoms: Research shows turmeric can reduce joint inflammation and stiffness in rheumatoid and osteoarthritis (5).
– May have anticancer effects: Curcumin seems to kill cancer cells and prevent new ones from growing. It’s being studied as a complementary therapy in cancer (6).
– Potential benefits against depression: Curcumin boosts BDNF and serotonin, brain chemicals that are low in depression. Small studies show it may be as effective as an antidepressant (7).
– May delay aging and fight age-related chronic diseases: Curcumin’s antioxidant, anti-inflammatory and anticancer effects could help prevent age-related chronic diseases like Alzheimer’s, heart disease and metabolic syndrome (8).
This impressive list of benefits is why turmeric is regarded as a medicinal herb rather than merely a spice.
Claims About Turmeric and Energy
With all of these health benefits, it’s no surprise people believe turmeric can improve energy levels.
Specifically, advocates claim that:
– Turmeric can provide sustained energy without caffeine-like crashes.
– It may help counteract fatigue caused by inflammation.
– Curcumin may increase mitochondria numbers and function.
– It can protect cells from oxidative damage caused by metabolism.
However, not all these claims have been backed up by science. Let’s look at what the current research says.
What Does The Science Say?
There are a few potential ways turmeric could theoretically affect energy levels:
Reducing Inflammation
Chronic inflammation is linked to fatigue and low energy (9).
By fighting inflammation, turmeric may improve energy in those with inflammatory conditions.
Some human studies note increased energy after taking turmeric. For example, a 6 week study in obese individuals showed that curcumin supplementation led to significantly improved fatigue scores (10).
However, lowering inflammation alone may not increase energy in healthy people without inflammation. More studies directly examining turmeric’s effects on energy are needed.
Protecting Mitochondria
The mitochondria are the powerhouses of our cells, generating energy from nutrients. Oxidative stress can damage mitochondria over time.
Curcumin is a potent antioxidant that can neutralize free radicals and boost the body’s antioxidant defenses (4). By protecting mitochondria from oxidative damage, curcumin could potentially enhance energy production.
Animal studies show that curcumin can increase mitochondrial numbers and function (11). More human research is needed to confirm these results. But it suggests curcumin supplementation may improve energy by benefiting mitochondria.
Interactions with Iron
Iron deficiency is a common cause of fatigue. In theory, turmeric may worsen iron deficiency if taken long-term or with meals.
Curcumin can bind to iron. While it doesn’t appear to impact iron levels in normal, healthy adults, turmeric may reduce iron absorption in those deficient in iron (12).
However, this doesn’t seem to be a major issue. Studies giving turmeric to pregnant women at risk of iron deficiency have observed no differences in iron status compared to control groups (13).
Improving Depression
Curcumin has shown promise for treating depression, especially at higher doses (1 gram per day and above). Depression is also linked to low energy and fatigue (14).
In a randomized controlled trial in 60 people with major depressive disorder, 6 weeks of curcumin (1000 mg/day) was as effective as the antidepressant fluoxetine (Prozac) (15).
Two other studies using 500 mg curcumin twice daily also noted anti-depressive effects compared to placebo (16, 17).
So curcumin may potentially combat low energy by reducing symptoms of depression. However, energy-boosting benefits may only apply to those with depression, not healthy individuals.
No Effect on Energy Production
Despite its benefits for mitochondrial function in animals, evidence also suggests curcumin may not increase energy production in healthy people.
In one placebo-controlled, crossover study, 12 healthy adults took curcumin (400 mg) alone or 30 minutes before exercise (18).
Curcumin did not affect their oxygen consumption, respiratory exchange ratio, or excess post-exercise oxygen consumption compared to placebo. These are all measures of how the body uses energy.
The researchers concluded that while curcumin may increase mitochondrial biogenesis over the long term, a single dose of curcumin does not alter energy production or utilization during exercise in healthy individuals.
Summary of Findings
Here’s a summary of the key findings regarding turmeric and energy levels:
– Evidence on turmeric and energy is limited and mixed. Some studies show benefits for fatigue, while others show no effect on energy.
– Turmeric may potentially boost energy levels by:
– Reducing inflammation
– Protecting mitochondria from oxidative damage
– Treating depression
– Not all studies confirm these benefits, such as curcumin having no effect on energy production in healthy adults.
– More human research is needed looking specifically at turmeric’s effects on energy and fatigue.
Overall the evidence is currently inconclusive. Turmeric shows theoretical promise for improving energy, but more clinical studies are required.
Recommended Turmeric Doses
Here are some evidence-based dosage recommendations for turmeric:
– For overall health: 500-2000 mg of turmeric extract standardized to 95% curcuminoids per day
– For chronic inflammation/arthritis: 1000-2000 mg turmeric extract per day
– For depression: 500 mg twice daily for acute usage, up to 1 month. For long term, dosages up to 1000 mg have been used.
Always look for a turmeric extract with black pepper or piperine to enhance absorption. Taking turmeric with fats also enhances curcumin absorption.
Fresh root turmeric only contains about 3% curcumin. Taking turmeric powdered root is unlikely to provide enough curcumin to notice significant benefits.
Precautions with Turmeric
Turmeric is generally very safe, but there are some precautions to be aware of:
– Avoid taking medicinal amounts during pregnancy since it can stimulate contractions. As a spice in food, turmeric is safe.
– Turmeric may worsen gallbladder problems or bile duct obstruction. Avoid turmeric supplements if you have these issues.
– Turmeric can sometimes cause mild stomach upset, especially at high doses. Take it with food to minimize this.
– Turmeric may interact with blood thinners and blood sugar lowering medication. Consult a doctor before taking it alongside these drugs.
The Bottom Line
Research suggests turmeric may potentially improve energy levels by:
– Fighting inflammation-related fatigue
– Protecting mitochondria from oxidative damage
– Treating depression
However, clinical studies directly examining turmeric’s effects on energy and fatigue are limited and show mixed results.
While current evidence appears inconclusive, turmeric still shows theoretical promise as an energy booster, especially when inflammation, oxidative damage or depression are culprits behind low energy. More human research on turmeric’s effects on energy and fatigue is warranted.