Turmeric is a bright yellow spice that has been used for centuries in Indian cuisine and traditional medicine. In recent years, it has gained immense popularity in the health and wellness space due to its many purported benefits. But is taking turmeric every day actually good for you? Let’s take a closer look at the science.
What is Turmeric?
Turmeric comes from the root of the Curcuma longa plant. It has a tough brown skin and deep orange flesh. Ground turmeric root is the familiar yellow powder that gives curries and mustard their characteristic flavor and color.
The main active compound in turmeric is curcumin. Curcumin is what gives turmeric its vibrant yellow hue and many of its potential health benefits (1).
Turmeric has historically been used in Ayurvedic and Chinese medicine to treat a wide range of ailments, from pain and injuries to respiratory conditions and skin diseases (2).
In the past few decades, modern science has started to research turmeric’s effects on the body. Let’s discuss what the research has found so far.
Potential Health Benefits of Turmeric
May reduce inflammation
Chronic, low-grade inflammation is believed to drive many common diseases. Curcumin’s powerful anti-inflammatory properties may be able to suppress chronic inflammation and thus help prevent and treat disease (3).
Studies suggest curcumin’s anti-inflammatory abilities may match those of some anti-inflammatory drugs, without the side effects (4, 5).
Could protect brain function
The curcumin in turmeric may boost levels of BDNF (brain-derived neurotrophic factor), a growth hormone in the brain vital for neuron formation, learning and memory (6, 7).
Through these effects, curcumin may help delay or reverse cognitive diseases like Alzheimer’s. However, human data is limited (8).
May improve arthritis symptoms
Research indicates that curcumin’s anti-inflammatory powers may reduce arthritis symptoms.
In one study, curcumin was as effective as an anti-inflammatory drug at treating rheumatoid arthritis (9).
May ease symptoms of depression
Curcumin may also boost levels of dopamine and serotonin, brain chemicals that affect mood and behavior (10).
Small studies in humans suggest curcumin may help relieve symptoms of depression. More research is needed on this potential benefit (11).
May delay onset of type 2 diabetes
Curcumin’s anti-inflammatory and antioxidant properties may help prevent type 2 diabetes.
One study found taking curcumin daily for 9 months lowered the chances of developing type 2 diabetes by a significant margin (12).
May aid heart and liver health
Curcumin’s anti-inflammatory and antioxidant effects are again believed to be responsible for its potential heart and liver benefits.
Studies indicate curcumin may:
– Lower LDL (bad) cholesterol and triglycerides (13)
– Reduce fatty liver disease (14)
– Protect liver health by reducing inflammation and oxidative stress (15)
– Prevent fat accumulation in arteries (16)
However, larger human studies are still needed.
May promote radiant skin
Applied topically, turmeric’s antioxidants may give your skin a healthy glow. Curcumin may also soothe skin conditions like eczema, psoriasis and acne (17, 18).
May ease aches and pains
Curcumin is believed to target multiple inflammation pathways in the body. This may explain why it appears to effectively relieve pain from conditions like arthritis, injuries and headaches (19, 20).
Recommended Turmeric Dosage
Turmeric can be consumed in various forms:
– As a powder added to foods
– Mixed into drinks like lattes and smoothies
– Taken as capsules or tablets
– Applied topically as an oil, paste or cream
Most studies use turmeric extract doses ranging from 500–2,000 mg of curcumin per day. It’s difficult to reach these levels from powder alone. Cooking turmeric also reduces its potency (21).
That’s why supplements are popular for getting therapeutic turmeric doses. Look for products standardized for 95% curcumin to get 500–1,000 mg curcumin per capsule.
Studies typically use divided doses throughout the day for optimal absorption. Some recommend taking it with black pepper to boost absorption up to 2,000% (22).
Potential Side Effects and Precautions
Consuming up to 8 grams of turmeric powder per day appears to be safe and free of adverse effects (23). Doses higher than 8 grams may cause stomach upset.
Turmeric supplements should be avoided in pregnancy due to lack of safety research. Those with gallbladder problems should also avoid turmeric, as it may worsen symptoms (24).
Turmeric sometimes causes mild diarrhea, nausea or increased risk of bleeding. It may also interact with certain medications like blood thinners.
Speak with your healthcare provider before starting any new supplements, including turmeric.
The Bottom Line
Research suggests turmeric may offer an array of health benefits, from relieving pain and arthritis to preserving brain function and glowing skin.
However, large-scale human studies are still limited. The promising findings are preliminary and restricted to lab and animal studies for now.
Nonetheless, turmeric appears safe to consume daily in the recommended amounts. Including this brightly-hued spice as part of a healthy, balanced diet just might impart its array of health perks.
As research continues to emerge, turmeric’s potential to prevent and treat disease will become more clear. In the meantime, adding some turmeric to your diet as part of the culinary adventure is likely a safe and healthy idea.
Frequently Asked Questions
1. Does turmeric have any side effects?
Turmeric is generally considered very safe. However, in high doses (over 8 grams per day), it may cause mild side effects like diarrhea, headache and rash. Turmeric supplements should be avoided during pregnancy due to lack of safety research. Those with gallbladder problems should also avoid turmeric as it may worsen symptoms.
2. What is the recommended dosage for turmeric?
Most studies use doses ranging from 500-2000 mg of turmeric extract daily, which contains curcumin as the main active compound. Consuming up to 8 grams of turmeric powder per day is considered safe. It’s difficult to reach therapeutic dosages from powder alone, so supplements are commonly used.
3. When is the best time to take turmeric?
For optimal absorption, it is best to split up your daily turmeric dosage into several doses throughout the day. Taking it with black pepper may significantly increase absorption.
4. How long does it take for turmeric to work?
Turmeric is not a quick fix and requires regular, long-term use to provide therapeutic effects. Studies show that using turmeric for 8-12 weeks seems to have the most benefit. Effects are gradual and build over time. Some feel benefits within a few weeks.
5. Can turmeric cause weight gain?
There is no evidence that turmeric causes weight gain. In fact, some research indicates turmeric may help reduce body fat and curb factors like inflammation that contribute to obesity. Any weight changes are likely due to individual factors like diet and exercise rather than direct effects from turmeric. As with any supplement, consult your healthcare provider before using turmeric if you have any concerns.
The Bottom Line
At recommended dosages, turmeric appears very safe for most people to consume daily. While research is still emerging, adding this aromatic golden spice to your diet provides antioxidant, anti-inflammatory and other likely benefits with little downside. Pair turmeric with black pepper and split up your daily dosage for best absorption.