Benefits of Turmeric: The Ancient Superfood

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For nearly 4,000 years, ayurvedic medicine in East Asia has been aware of the health benefits of turmeric. It has also been used as a dye for clothing and even Easter eggs. As more and more research surrounding the ability of turmeric to reduce oxidative stress have emerged, the spice has become increasingly popular in the United States and other parts of the world.

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Which is exactly why, by now, you’ve likely seen the bright yellow capsules of turmeric supplements on the shelves of drug stores and supplement shops. Yet, does it actually possess all the health benefits that it’s been attributed to? Let’s take a look into the science of one of the world’s oldest spices.

Key Takeaways

Curcumin is the active ingredient in turmeric that’s associated with the spice’s health benefits.
Curcuminoids have been proven to help improve joint health, fight chronic inflammation, and improve athletic performance.
There is also some evidence that turmeric supplements can help with forms of IBS, like ulcerative colitis, high cholesterol, and blood sugar control.
Consult with a healthcare provider before taking turmeric if you are on prescription medications.

What is Turmeric?

Turmeric (curcuma longa) is an orange, almost golden spice that’s been used in Asian cuisine for hundreds of years. Traditional forms of medicine, including ayurvedic, have used turmeric primarily in China and India. Turmeric is also a member of the ginger family, so it looks and even tastes slightly like fresh ginger root.

What we’re really interested in, though, is the curcuminoids. This is the active ingredient in turmeric that houses its famed antioxidant properties and is also what gives turmeric its signature yellow color. These properties have been linked to health benefits, ranging from potential prevention of Alzheimer’s disease to better blood sugar control.

The three most notable curcuminoids are curcumin, demethoxycurcumin, and bisdemethoxycurcumin. It is curcumin which is the most active compound and the most beneficial to health. The problem is, curcumin does not have great bioavailability, meaning your body doesn’t absorb it super well, when consumed as turmeric powder like the type you find in the spice section.

This is why turmeric supplements have risen in popularity in recent years due most of them being in an extract form. To answer the question you’re probably wondering: no, there is not sufficient evidence to suggest that curcumin supplements are more beneficial than turmeric supplements.

Speaking of turmeric benefits, it must be stated that many of the claims surrounding the super spice are mostly overhyped. However, there is some solid evidence that it can help with a variety of health conditions.

Benefits of Turmeric

Turmeric has been shown in clinical trials to have powerful antioxidant properties, which means it is particularly effective at fighting the free radicals that can put our health at risk. Let’s get into the specifics of how to take advantage of the anti-inflammatory effects of curcumin and turmeric.

May Help Prevent Some Chronic Illnesses

When an individual adheres to a lifestyle that causes chronic inflammation, which can include a poor diet, lack of exercise, smoking, and excess alcohol consumption, it significantly increases the risk of developing chronic diseases. These health conditions include diabetes, cardiovascular disease, high blood pressure, Alzheimer’s disease, and even some cancers.

It’s important to manage inflammation before adverse health effects occur, and one of the best ways to do so is by consuming anti-inflammatory foods and compounds, like turmeric extracts. While turmeric supplements can by no means replace a diet rich in antioxidant-rich foods like fruits, vegetables, and healthy fats, studies have shown that the effects of turmeric can be a major help in fighting oxidative stress.

One randomized controlled trial¹ showed that curcumin can contribute to lowering cytokines in the blood with people who are already at high risk of developing chronic disease. Cytokines are compounds released by the immune system, often produced in periods of inflammation. When this oxidative stress persists, too many cytokines are produced, which causes damage to the body’s organs.

Another study showed that these anti-inflammatory effects are even more pronounced when the supplement of curcuminoids were taken along with piperine, or black pepper extract². All things considered, turmeric supplements can be beneficial to an overall anti-inflammatory lifestyle for long-term health and wellness.

Can Promote Joint Health & Mobility

There has been a lot of promising research around the anti-inflammatory properties of turmeric being uniquely impactful at reducing inflammation in your joints. This goes for inflammation due to conditions such as osteoarthritis and rheumatoid arthritis, but also applies to people who suffer from joint pain due to physical activity or injury.

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Studies have shown that curcumin supplements have a similar effect on joint discomfort as drugs like ibuprofen³, but are a safer, natural route to relief. In fact, one review⁴ showed that turmeric resulted in fewer reports of negative side effects like stomach pain when compared to NSAIDS.

May Help Boost Athletic Performance

Through animal studies and human health studies, we’ve recently begun to explore the link between turmeric supplements and their ability to fight exercise-induced oxidative stress and inflammation.

In one trial conducted on 28 adolescent athletes, half of them took curcumin supplements and the other half took a placebo during a three-month training regimen. The group that took the curcuminoids had significantly better recovery, more specifically in the form of reduced muscle fatigue and muscle soreness⁵.

Some even gained more muscle mass, which makes sense when you consider that excess inflammation can lead to higher rates of lean mass catabolism⁶. Though more research is needed before turmeric can be definitively dubbed a bona fide recovery booster, the science that is appearing so far is indeed promising.

May Have Anti-Cancer Properties

It cannot be overstated that no food, spice, or supplement can replace traditional treatments for cancer and other malignant conditions. However, one of the turmeric benefits that are often cited is its unique ability to target pathways that influence the growth of cancer cells, with most of the research resulting from animal studies.

However, one 2024 review⁷ has pointed out that, even in high doses, turmeric supplements are a practical addition to cancer treatment, but are limited in clinical application due to its low bioavailability. Long story short, more research is needed to truly understand the mechanism turmeric has on cancer cells.

How Much Turmeric Should You Take?

Those who want to explore ayurvedic medicine and try curcumin supplements should understand that turmeric is not a nutrient. Thus, it has no recommended daily value and the dosages recommended are ranges determined by clinical trials. Also, when choosing a turmeric supplement, make sure to go with a brand that is well tolerated and, preferably, third-party tested.

So, how much to take? Most of the solid studies exploring turmeric benefits used dosages between one and three grams. One large study using over 100 subjects suffering from osteoarthritis seemed to establish that two grams⁸ is the sweet spot for helping with joint pain and mobility.

It’s vital to note, however, that this dose is for curcumin and turmeric extracts. If you try to get this amount from just turmeric powder, you’d need to consume an uncomfortably large quantity.

Finally, it’s been found that curcumin is not only better absorbed, but in most cases more effective⁹ when taken alongside piperine, a component of black pepper.

Potential Turmeric Side Effects And Interactions

Daily supplementation of turmeric or curcumin, when taken as directed, don’t appear to have any negative side effects, especially when taken short term (i.e. two to three months). Very high doses, though, may harm your liver. There are other cases in which turmeric supplements can be unsafe to take or cause certain interaction. Therefore, it’s best to consult with your healthcare provider, especially if you take prescription medications.

Some medications that treat types of heart disease, such as anticoagulants, can interact negatively with turmeric. The effects of curcumin can also lower blood sugar, so those on diabetes medications should monitor their blood sugar carefully when taking curcumin supplements. Bottom line: Ring your personal physician before you start taking a new supplement!

Incorporating Turmeric Into Your Diet

Whether or not curcumin supplements are your thing, turmeric can still be a great addition to an anti-inflammatory diet and lifestyle. This is one of those spices that is primarily produced and consumed in India and is therefore heavily used in Indian cuisine, but hasn’t quite made its mark as a common spice in the American diet. So, here’s some ideas on how you can include it in your own diet.

Indian cuisine: Turmeric is a major component of curry powder. Some types of curry powder even include black pepper which, as we now know, aids in the absorption of this notoriously hard-to-absorb compound.
Smoothies: Look for the most expensive “superfood smoothies” in cities like Los Angeles and New York and you’re almost sure to find some turmeric in the ingredients somewhere. A little goes a long way, but it’s a cost-effective addition to most fruit and veggie smoothies and even protein smoothie recipes.
Soups: Try adding some turmeric to spice up your soups which is a quick and simple way to add it to your diet.
Turmeric Tea: Exceedingly easy to make, turmeric tea is brewed simply by slicing some fresh turmeric root and adding it to boiling water. You can also take about half a teaspoon of turmeric powder and add it to eight ounces of boiling water for the same effect.

What You Need To Know About the Benefits of Turmeric: Final Thoughts

The sensationalized claims that turmeric can prevent and treat nearly every condition even associated with inflammation are a bit much when you actually look at the science. But there are specific ailments that this golden spice has been proven to help improve. It may even help recovery from intense exercise for our active readers.

Supplements containing curcumin and turmeric extracts will be the most potent to provide the health benefits you are looking for, just make sure to check in with a healthcare provider if you are taking certain medications. In the meantime, if you’ve never tried turmeric in your diet, it’s worth a try to step out of your comfort zone and start adding in such a powerful antioxidant.

What You Need To Know About the Benefits of Turmeric: FAQs

What are the benefits of turmeric?

The health benefits of turmeric are mostly related to its antioxidant properties, which have been shown to help improve wellness in areas including brain health, lower cholesterol, reduced risk of heart disease, and management of the symptoms of rheumatoid arthritis.

What happens when you take turmeric every day?

Daily turmeric supplementation can help lower the risk of chronic diseases in combination with a healthy lifestyle that includes a nutritious diet and regular exercise.

Can turmeric burn belly fat?

There have been no reliable studies that show that turmeric can help induce fat loss.

Is turmeric good for diabetes?

Though there have been some promising signs that turmeric can help aid with better blood sugar control, more research is needed to establish a link between turmeric benefits and diabetes management.

References

Panahi Y, Hosseini MS, Khalili N, et al. Effects of curcumin on serum cytokine concentrations in subjects with metabolic syndrome: A post-hoc analysis of a randomized controlled trial. Biomed Pharmacother. 2016;82:578-582. doi:10.1016/j.biopha.2016.05.037
Panahi Y, Hosseini MS, Khalili N, Naimi E, Majeed M, Sahebkar A. Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015;34(6):1101-1108. doi:10.1016/j.clnu.2014.12.019
Madhu K, Chanda K, Saji MJ. Safety and efficacy of Curcuma longa extract in the treatment of painful knee osteoarthritis: a randomized placebo-controlled trial. Inflammopharmacology. 2013;21(2):129-136. doi:10.1007/s10787-012-0163-3
Kuptniratsaikul V, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med. 2009;15(8):891-897. doi:10.1089/acm.2008.0186
Suhett LG, de Miranda Monteiro Santos R, Silveira BKS, et al. Effects of curcumin supplementation on sport and physical exercise: a systematic review. Crit Rev Food Sci Nutr. 2021;61(6):946-958. doi:10.1080/10408398.2020.1749025
Costamagna D, Costelli P, Sampaolesi M, Penna F. Role of Inflammation in Muscle Homeostasis and Myogenesis. Mediators Inflamm. 2015;2015:805172. doi:10.1155/2015/805172
Ameer SF, Mohamed MY, Elzubair QA, Sharif EAM, Ibrahim WN. Curcumin as a novel therapeutic candidate for cancer: can this natural compound revolutionize cancer treatment?. Front Oncol. 2024;14:1438040. Published 2024 Oct 23. doi:10.3389/fonc.2024.1438040
Kuptniratsaikul V, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis. J Altern Complement Med. 2009;15(8):891-897. doi:10.1089/acm.2008.0186
Khan S, Arif M, Laraib H, et al. The effect of turmeric and black pepper powder incorporated in breakfast on postprandial glycemia, appetite, palatability, and gastrointestinal well-being in normal-weight adults. Food Sci Nutr. 2024;12(4):2846-2854. Published 2024 Jan 16. doi:10.1002/fsn3.3965

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.