There always seems to be a new wellness wunderkind ready to steal the spotlight. One moment, greens powders are being praised for their well-being wizardry, then suddenly it’s all about collagen peptides. But when it comes to your well-being, new isn’t always better. In fact, sometimes the items with the most history are the most reliable health heroes. Take turmeric for example – a golden spice derived from curcuma longa (a member of the ginger family). While traditionally used to add color, flavor, and nutrition to foods, turmeric also has a rich history in Ayurveda and other forms of traditional medicine in China and India. To this day, the spice is thought to have a bevy of health benefits. But is turmeric really as good for you as people say?
Although the spice has been used for thousands of years, the health benefits of turmeric are well known. People say it can do everything from easing digestion to reducing inflammation. But while there are many advantages to consuming more turmeric, it’s not a cure-all for every ailment. To learn more about the actual health benefits of turmeric, we spoke to registered dietitians about what the spice can and can’t do. Read on to learn whether turmeric might be right to you, plus some expert-approved ways to effectively incorporate it into your diet.
Experts Featured in This Article:
Vandana Sheth, RDN, CDCES, FAND, is a registered dietitian nutritionist and author of “My Indian Table: Quick & Tasty Vegetarian Recipes.”
May Zhu, RDN, LDN, is a registered dietitian nutritionist and founder of Nutrition Happens.
Turmeric Health Benefits
Turmeric has built a long-standing reputation thanks to its impressive health benefits. Here are a few of the highlights, according to experts and research.
- Fights Illness: Considering its antioxidant effects, it’s not too surprising that turmeric can help keep illness at bay. Antioxidants neutralize free radicals, which, in excess, can lead to cell damage and oxidative stress. These are both major factors in the development of chronic conditions such as heart disease and cancer, according to a 2017 scientific review. What’s more, additional research suggests that turmeric’s antioxidant effects might also stimulate the action of other antioxidants, thereby furthering the spice’s disease-fighting power.
- Lowers Risk of Heart Disease: “When it comes to heart health, turmeric protects and improves the lining of the blood vessels,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist. “The anti-inflammatory and antioxidant benefits of turmeric also play a positive role in heart health,” she says. In fact, a small 2017 study found that curcumin can improve the function of the endothelium (the lining of your blood vessels), which is related to heart disease.
- Improves Memory: Turmeric may also boost levels of brain-derived neurotrophic factor (BDNF), “which promotes the growth of new neurons and fights the effects of aging,” Sheth says. Being that many common brain disorders (e.g. Alzheimer’s disease) have been linked to decreased levels of BDNF, it’s believed that increased BDNF can strengthen your brain’s memory and learning abilities. That said, while a clinical trial from 2018 found curcumin (the compound that gives turmeric its color and flavor) to have BDNF-boosting effects, more research is needed to assess turmeric’s true impact on human memory.
Is Turmeric Good For Inflammation?
It can be. Curcumin – and, in turn, turmeric – is a known anti-inflammatory. According to Mount Sinai, turmeric lowers the levels of two enzymes in the body that cause inflammation. What’s more, “curcumin has been shown to reduce the overall amount of free radicals,” says May Zhu, RDN, LDN, a registered dietitian nutritionist, noting that inflammation is typically caused by free radical damage in the body.
Because of this, turmeric is often considered a potential treatment for a number of inflammation-related health conditions, most notably arthritis (i.e. joint inflammation). One 2012 study even found that curcumin was more effective than anti-inflammatory drugs in treating people with rheumatoid arthritis. Other research suggests that curcumin can be used as an alternative treatment in patients with knee osteoarthritis thanks to its ability to reduce inflammation and pain.
Turmeric has also been shown to help those with conditions related to inflammation, such as ulcerative colitis (UC) – a type of inflammatory bowel disease. In a 2006 study of patients with UC, those who took two grams of curcumin a day – along with prescription meds – were more likely to stay in remission than those who took the prescription alone. It’s important to note, though, that you should consult a doctor before adding turmeric to your routine (or any supplement for that matter), especially if you’re already undergoing treatment for an inflammatory condition.
How Much Turmeric Should You Eat?
“While there are no official dosing recommendations, research suggests anywhere from 500 milligrams to 2,000 milligrams [of turmeric] per day in the extract form for positive health benefits,” Sheth says, emphasizing that the “extract form” is key. For reference, research shows turmeric spice (the kind you might have in your kitchen) “contains about three percent curcumin compared to an extract or supplement, which typically contains 95 percent curcumin,” Sheth says. That being said, a one-teaspoon serving of turmeric spice will still provide about 200 milligrams of curcumin, Zhu says.
It’s also important to note that the exact amount of turmeric (and in turn, curcumin) you should consume will also depend on your specific health goals. Always discuss with a doctor before introducing new supplements or dietary changes.
Turmeric Risks
If you tend to have a “more is better” mentality, you’re going to want to leave it at the door when it comes to turmeric. Why? Because although turmeric is generally safe to consume, over-consumption of turmeric and curcumin – especially in the form of a supplement – can lead to gastrointestinal issues and even ulcers, according to Mount Sinai. Too much turmeric “stimulates the stomach to produce more gastric acid,” which can lead to nausea and diarrhea, among other GI issues, Zhu says. A dosage of curcumin over 2,000 milligrams is typically not recommended “since most of the research lacks the evidence for health benefits above this range,” she says. We also can’t forget that supplements are not currently regulated by the Food and Drug Administration (FDA).
While it’s always a good idea to talk to your doctor before taking any type of supplement, doing so is especially important before taking turmeric supplements if you have diabetes. That’s because turmeric can lower blood sugar levels and potentially lead to hypoglycemia. You should also consult your doctor before adding turmeric to your routine if you’re on a blood thinner, since the spice can enhance the effect of these meds. The good news? Most recipes only call for one or two teaspoons of the spice (not extract), so the chances of overconsuming turmeric in spice form is relatively low, Zhu says.
How to Add Turmeric to Your Diet
Both experts say turmeric is a versatile ingredient that can be used in a wide variety of recipes. Because it has a “slightly warm and peppery flavor,” Zhu recommends using it as a spice on roasted vegetables, rice, soups, and smoothies. (It even made an appearance in Bella Hadid’s “Kinsicle” Erewhon smoothie.) You can also use it as a “functional ingredient” in a hot tea, Zhu says.
Regardless of the recipe, there are also some ways to improve your absorption of turmeric and curcumin. For starters, research shows “pairing turmeric with black pepper can enhance curcumin absorption by 2,000 percent,” Zhu says. And because it’s fat-soluble, it’s also a good idea to include turmeric alongside a fat, such as a smoothie with nut butter or roasted veggies with olive oil.
– Additional reporting by Chandler Plante
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
Elizabeth Bacharach is a writer, editor, and content strategist who primarily covers health, wellness, and lifestyle topics. Most recently, she served as the content manager at THE WELL and an associate editor at Shape. In addition to PS, her work has appeared in Women’s Health, Cosmopolitan, and Reader’s Digest, among others.
