Reviewed by nutritionist Maria Laura Haddad-Garcia
Information about turmeric
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Turmeric may help reduce inflammation and joint pain, and may support heart and gut health.
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The safe intake of turmeric supplements is considered to be up to 8 grams, 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 healthy life, chances are turmeric supplements have caught your attention. Lauded for their ability to eliminate inflammation, these golden capsules are popular among people looking for natural ways to support their health. Turmeric supplements are often formulated with enhanced absorption and higher concentrations of potent compounds than the spice typically used in cooking. But do they really meet their requirements?
We spoke with a registered dietitian to break down the benefits of turmeric supplements, potential risks, and what you should know before adding them to your daily diet.
What is turmeric?
Turmeric is a golden spice derived from the root of Curcuma longa turmeric Plant, native to Southeast Asia. With its unique warm and earthy flavor, turmeric has been used as a culinary spice and traditional medicine for thousands of years.
It is particularly valuable for its beneficial compounds. Most notably, turmeric contains active compounds called curcuminoids, which have been isolated and studied for their positive effects on the body, says registered dietitian Meghan Pendleton, MS, RD. Within the curcumin class, curcumin is often promoted as a beneficial supplement for a variety of health conditions, as discussed below.
Turmeric health benefits
Can reduce inflammation
While short-term inflammation is a natural and necessary part of the body’s healing process, long-term inflammation (also known as chronic inflammation) can contribute to the onset of chronic disease. In naturopathic medicine, turmeric is widely recognized for its anti-inflammatory abilities. “Its active compound curcumin is the driving force behind its anti-inflammatory effects,” says functional registered dietitian Emily Niswanger, MS, RDN. Niswanger explained that curcumin supplements have been shown to reduce inflammation by inhibiting pathways that lead to the inflammatory response. She adds that curcumin also acts as an antioxidant, helping to remove free radicals from the body that damage healthy cells and tissues.
Can reduce joint pain
Turmeric’s anti-inflammatory and antioxidant properties have also been shown to reduce joint pain. “Curcumin may reduce joint pain and stiffness by inhibiting inflammatory pathways, such as cyclooxygenase-2 (COX-2) and tumor necrosis factor-alpha (TNF-alpha), which are often overactive in arthritis,” says registered dietitian Erin Kenney, MS, RDN. She emphasized that research shows 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.
May support heart health
The curcumin in this golden spice may even boost your heart health. “Curcumin helps reduce systemic inflammation, oxidative stress, and LDL cholesterol oxidation, all of which contribute to heart disease,” Kenney said. She emphasizes that it also improves endothelial function and supports healthy vascular function and circulation. Some research suggests that taking turmeric supplements for more than 12 weeks may help lower systolic blood pressure. However, Niswanger said no effects on diastolic blood pressure have been observed. For reference, systolic blood pressure is the higher number in blood pressure measurements, while diastolic blood pressure is the lower number. While these findings are encouraging, more research is needed to fully understand the long-term effects of turmeric supplements on heart health.
May 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 and may benefit conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD),” Kenney said. She explains that curcumin also promotes a balanced gut microbiome by promoting the growth of good bacteria and reducing bad bacteria. Additionally, she notes that it may support bile production, which is necessary for fat digestion and overall digestive health.
May enhance brain health
Pendleton said protecting the brain from inflammation and oxidative damage is critical to maintaining cognitive function, as both are closely linked to the development of neurodegenerative diseases. Several studies have shown that curcumin has the potential to reduce these harmful processes and improve cognitive outcomes in people with Alzheimer’s disease. However, Pendleton stressed that while these results are promising, longer-term human studies are needed to fully evaluate turmeric’s effects on chronic neurological diseases.
Potential risks and precautions
While curcumin (the active ingredient in turmeric) is generally safe in doses up to 8 grams, it does present risks. Kenney noted that some people may experience common gastrointestinal side effects, including nausea, diarrhea and bloating. Additionally, turmeric supplements may interfere with iron absorption, particularly affecting people with iron deficiency anemia, Pendleton explains.
Niswanger said rare but serious side effects, such as liver damage, have been reported in case studies involving high-potency curcumin supplements. Fortunately, symptoms of hepatotoxicity usually disappear once supplementation is stopped. Kidney problems, including an increased risk of kidney stones, have also been linked to turmeric supplements.
The lack of standardized formulations for turmeric supplements raises concerns about quality and safety. Pendleton said it’s difficult to know the precise ingredients of the product you’re taking without chemically analyzing each batch. Heavy metal contamination from turmeric growing soil is another potential risk due to insufficient safety testing, she added.
Who should avoid taking turmeric supplements?
While some people may benefit from taking turmeric supplements, others may need to avoid them. “Caution is recommended for people with gallbladder problems, bleeding disorders, kidney stones, or hormone-sensitive conditions,” says Kenny. Pregnant women and those breastfeeding should avoid high-dose turmeric supplements because its safety has not been fully studied in these populations. Additionally, people taking certain medications, such as blood thinners, antidiabetics, antacids, immunosuppressants, and hormone therapy, should consult a healthcare provider before supplementing with turmeric due to potential adverse interactions.
What to look for in turmeric supplements
When choosing the ideal turmeric supplement, Niswanger recommends purchasing from a reputable company that has been independently verified. This ensures that the supplement is free of high contaminants and contains the ingredients and dosages stated on the label.
For better absorption and enhanced benefits, Kenny recommends choosing a turmeric supplement that contains black pepper extract (piperine)—unless contraindicated. She also recommends taking it with a meal containing healthy fats to further enhance absorption and maximize its effectiveness.
bottom line
Turmeric supplements offer a convenient and concentrated way to tap into curcumin’s potential benefits, particularly in reducing inflammation and oxidative stress. While research is promising for treatments for conditions such as joint pain, heart disease, irritable bowel syndrome and Alzheimer’s disease, more research is needed to confirm its effectiveness. As with any supplement, it is important to consult with a health care provider to discuss your unique medical history, potential side effects, and drug interactions related to taking turmeric. “Turmeric is safer and more flavorful to consume as a whole spice than as a highly concentrated supplement,” says Pendleton. However, if you do choose to take a turmeric supplement, it’s important to make sure it’s consistent with a balanced diet.
FAQ
Is it okay to eat turmeric every day?
Turmeric supplements are considered safe in doses of no more than 8 grams. However, its long-term use requires more research. Before incorporating a new supplement into your daily routine, you should consult with your healthcare provider 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 research directly linking turmeric supplements to lower belly fat.
Which organs benefit from turmeric?
Research shows turmeric benefits multiple organs, including the heart, joints, gastrointestinal tract, and brain. However, more research is needed before firm conclusions can be drawn.
What shouldn’t be eaten with turmeric?
People who take medications such as blood thinners, antidiabetics, antacids, immunosuppressants, and hormone therapy should avoid taking turmeric supplements. Combining turmeric with these medications may interfere with their effectiveness or cause unwanted side effects. Therefore, it is best to consult your healthcare provider and exercise caution when taking herbal and traditional medicines.
Read the original article on EatWell