Turmeric: Uses, Benefits, Side Effects, and More

Turmeric: Uses, Benefits, Side Effects, and More

Turmeric, once native to South Asia, is now hailed as a superfood for its potential health benefits. In fact, this deep golden spice is now packaged as a dietary supplement and sold in pharmacies. 

But what exactly is in turmeric? Does science support its health claims, or is it just marketing hype? Is it safe for everyone? 

This article will explain everything you need to know about turmeric: its uses, proven benefits, and potential side effects.

Key Takeaways

  • Turmeric contains over 100 other chemical compounds besides curcumin, each potentially contributing to its overall effects.
  • While turmeric is generally safe in food, using it in supplement form, especially at high doses, can lead to side effects.
  • Avoid using turmeric supplements or turmeric-based products if you have bleeding disorders, gallbladder issues, are pregnant/breastfeeding, have diabetes, liver/kidney disease, use blood thinning medications, or are scheduled for surgery.

What is Turmeric?

Tumeric is a golden yellow traditional Indian spice gotten from the rhizome (root) of a plant called Curcuma longa. It belongs to the same family as the popular plant ginger. Scientists believe the use of turmeric plants dates as far back as 4000 years ago. 

People do not usually consume turmeric in its raw form. Instead, it's usually processed and ground into a fine powder, like the one found in spice cabinets. Processed turmeric has a warm, slightly bitter taste and an earthy aroma.

Scientifically Backed Benefits of Turmeric

One of the major active ingredients in Tumeric is curcumin. Curcumin is a bioactive compound responsible for many of the plant's purported health benefits. However, it's important to note that turmeric contains over 100 other chemical compounds besides curcumin, each potentially contributing to its overall effects.

There are many claims about what benefits turmeric offers. However, here are some benefits of turmeric actually backed by science:

  • Anti-Inflammatory: Various studies have found that curcumin may be beneficial in treating inflammatory conditions like arthritis, osteoarthritis, psoriasis, pancreatitis, and inflammatory bowel disease. A study also found that curcumin offers better pain relief than anti-inflammatory medications like ibuprofen (Advil) and aspirin. However, more research is needed to confirm this finding.
  • Heart Health: A study published in Nutrition looked at the effects of turmeric and curcumin on blood cholesterol levels in people with metabolic syndrome. The researchers analyzed data from 10 different clinical trials involving 707 participants. It revealed that turmeric may help reduce harmful fats in the body, reducing the risk of heart disease. Specifically, turmeric reduced low-density cholesterol (bad cholesterol ) and triglyceride levels, two harmful fats linked to heart disease. 

    Furthermore, other studies have found that turmeric's antioxidants and anti-inflammatory properties may help reduce blood pressure levels. 

  • Cancer Prevention and Treatment: Tumeric has been found to fight free radicals and inflammation, which benefits some forms of cancer. The anti-inflammatory properties of turmeric have also been found helpful in preventing certain cancers like prostrate, breast, colorectal, and pancreatic cancer, where inflammation plays an active role. 

    Research also suggests that using curcumin together with chemotherapy drugs may increase the effectiveness of chemotherapy and radiotherapy, which could result in improved survival times. The study further noted that curcumin reduced some side effects of these cancer medications. However, scientists performed much of this research in mice, and further studies are needed to establish these benefits in humans.

  • Treatment and prevention of diabetes: There is evidence that turmeric may help reduce blood sugar and also prevent further complications of diabetes. A 2013 review found that curcumin significantly reduced blood glucose levels in mice induced with diabetes. The study further reveals that curcumin prevented diabetes complications like fatty liver disease, diabetic neuropathy, and nephropathy.

    Another study published in the Journal of Diabetes Care reveals that curcumin may be beneficial in preventing diabetes.  According to the study, people prone to diabetes who took curcumin for about nine months were significantly less likely to develop diabetes than those who received a placebo.

  • Effect on mood disorder and depression: Although not a standard alternative treatment, some scientists believe the anti-inflammatory properties of turmeric may help improve depression. This is because there is growing evidence that chronic inflammation may trigger or worsen depression.

    Another study published in Critical Reviews in Food Science and Nutrition found that combining curcumin with standard depression treatment helped improve symptoms of depression and anxiety. However, the researchers warn that their findings should be interpreted with caution as they involved just a small number of human participants. 

  • Beneficial in skin health: Turmeric is also popular for its skin-brightening properties. While research in this area is ongoing, some studies have found that oral and topical turmeric supplementation has therapeutic benefits for the skin. There is also evidence to suggest that turmeric may be beneficial in treating skin disorders like psoriasis, acne, itching and vitiligo. However, not enough studies have been conducted to conclusively state that turmeric has a significant effect on skin disorders.

Turmeric Side Effects

While turmeric is generally safe in food, using it in supplement form, especially at high doses, can lead to side effects.

Here are some common side effects of using turmeric: 

  • Stomach upset
  • Nausea
  • Constipation or diarrhea
  • Vomiting
  • Bloating

    Bottom Line

    Turmeric has been used in alternative therapies for various conditions, including acne, arthritis pain, and managing blood cholesterol, sugar levels, and depression. However, it's important to note that the FDA has not approved turmeric for any specific medical use.

    When considering turmeric supplements, remember using more isn't always better. Always stay within the recommended dosage. If you have any underlying medical conditions, consult your doctor before using any turmeric product.

    FAQ

    Should you take turmeric supplements?

    Taking turmeric supplements is a personal choice, as they're generally safe within recommended doses. However, if you dislike turmeric's taste in food, turmeric supplements in the form of gummies and capsules offer convenient alternatives to still benefit from its potential health effects.

    What's the recommended dosage of turmeric supplements?

    The recommended dosage for turmeric supplements varies with the specific condition being treated. 

    For example, some studies have suggested:

    • For arthritis: 400-600 mg of curcumin three times daily.
    • For itchy skin: 500 mg of turmeric three times daily for two months.

    In clinical studies, turmeric has been safely used up to 8000mg daily for eight months without toxic effects. However, high doses are not recommended long-term.

    Who should not use Tumeric supplements?

    Despite turmeric's potential health benefits, it is not suitable for everyone. Always consult your doctor before using turmeric if you:

    • Take blood-thinning medications
    • Have gallstones issues
    • Experience infertility issues 
    • Are pregnant or breastfeeding
    • Have existing liver or bile duct conditions.
    • Are scheduled for surgery

    This list is not exhaustive. Consult your doctor before using turmeric, especially if you have stomach ulcers, iron deficiency, or take medications.

    Sources

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