Turmeric, sometimes called golden spice or Indian saffron, is a plant native to Asia and Central America. It’s part of the ginger family and is the main ingredient in curry powder. Turmeric is available in various forms including teas, powders, and extracts.
Turmeric’s main active ingredient, curcumin, has antioxidant and anti-inflammatory properties and has been linked with a range of impressive health benefits – from pain relief to improved mood and longevity.
But what does the research say? Does this yellow-coloured spice do more than add flavour to meals?
With that said, here are eight health benefits of turmeric, plus ideas on how you can add it to your diet.
Note: While initial trials have been promising, further research is needed to confirm the potential health benefits of turmeric.
1. Turmeric has antioxidant and anti-inflammatory properties
A key reason that turmeric is increasingly being explored for its health benefits is due to the antioxidant and anti-inflammatory properties of its main active ingredient, curcumin.
We need a certain amount of inflammation to stay healthy – for example, to fight off viruses and bacteria and recover from injury. However, long-term chronic inflammation is a driving factor behind various health conditions, including cancer, arthritis, and heart disease. So, keeping it under control is a great way to boost health.
Curcumin has been found to prevent inflammation in the body. And its antioxidant effects have been shown to help protect the body from free radicals (unstable molecules) by neutralising them. Some studies have gone even further to suggest that curcumin may help to enhance the action of other antioxidants.
2. Turmeric may reduce the risk of certain cancers
Several studies have explored curcumin’s effect on cancer cells and concluded that it may have anti-cancer effects. This includes the ability to kill cancer cells and prevent more from developing. There’s also evidence that it may limit the negative effects of chemotherapy.
In this study, curcumin was found to lower levels of ERG protein, which is recognised as a key indicator of prostate cancer. Another study looked at the effects of combining curcumin and chemotherapy as treatment for bowel cancer, and confirmed that this treatment may be better than chemotherapy alone.
Other research has looked into the effects of curcumin on mucositis during cancer treatment. Mucositis causes a sore mouth and is a common side effect in people with head or neck cancer who are receiving chemotherapy or radiotherapy. For example, in this study, when given topically as a gel or mouthwash, curcumin was found to delay the development of mucositis and reduce pain. It appeared to speed up wound healing too.
3. Turmeric may offer pain relief for people with arthritis
There are various forms of arthritis, including osteoarthritis and rheumatoid arthritis – both of which are associated with inflammation of the joints.
Researchers concluded that curcumin may help to reduce inflammation in people with rheumatoid arthritis. And another study found that curcumin was more effective at relieving osteoarthritis pain than a placebo.
Some research has even likened the anti-inflammatory effects of curcumin to that of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. For example, participants in this study reported that turmeric worked as well as ibuprofen for arthritis pain in the knees.
4. Turmeric may boost brain health and reduce the risk of Alzheimer’s disease
Dementia is another disease associated with inflammation, and researchers are coming to recognise that curcumin’s antioxidant and anti-inflammatory properties may help to prevent cognitive decline.
For example, this study noted that curcumin may help to maintain a normal brain structure and, therefore, act as an effective source of prevention and treatment for Alzheimer’s.
Another study found that taking 90mg of curcumin twice a day for 18 months improved memory performance in adults with dementia. Other research has also found that, alongside fighting inflammation, curcumin may help to prevent the buildup of protein plaque in the brain, which are characteristic of Alzheimer’s.
5. Turmeric may reduce the risk of heart disease
Research suggests that curcumin may boost heart health and protect against heart disease and attack.
This study of people who had coronary artery bypass surgery found that those who took 4g of curcumin a day for a few days before and after surgery had a 65% lower risk of having a heart attack in hospital.
There are several reasons why turmeric may positively impact heart health. Some studies have found that it may help to improve endothelium (blood vessel lining) function. Endothelial dysfunction occurs when blood vessels are unable to regulate factors such as blood clotting and blood pressure, and is a major contributor to heart disease.
Studies such as this one have also suggested that curcumin may lower cholesterol levels – though further research is needed to confirm this.
Lastly, it’s worth noting curcumin’s ability to reduce inflammation and oxidative stress – both of which are known to play a role in the development of heart disease.
Note: If you’re currently taking anticoagulants (blood thinners), it’s important to speak to your doctor before adding turmeric supplements to your diet. High doses of turmeric may have a blood-thinning effect, which could be dangerous if taken alongside anticoagulants.
6. Turmeric may boost mood and reduce the risk of depression
There’s mounting evidence that turmeric may offer antidepressant benefits and be an effective treatment for depression and other mood disorders.
Like many other conditions on this list, most of these effects are thought to come from curcumin’s ability to reduce inflammation. But, there’s also evidence that curcumin may improve brain plasticity and increase the production of the neurotransmitters serotonin and dopamine, which play a key role in mood regulation.
We also know from research that people with depression tend to have lower levels of brain-derived neurotrophic factor (BDNF), as well as a smaller hippocampus – both of which play a key role in learning and memory. Significantly, the results of this study suggest that curcumin may boost BDNF levels and help to reverse some of these effects.
7. Turmeric may improve liver function
Non-alcoholic fatty liver disease (NAFLD) is a term used to describe a range of conditions caused by a build-up of fat in the liver.
Mild NAFLD isn’t usually harmful, but it can lead to more serious liver damage, including cirrhosis (scarring of the liver that can cause liver failure) if it progresses. Having high amounts of fat in your liver is also associated with an increased risk of other health problems, including diabetes, high blood pressure, and kidney disease.
Some research suggests that curcumin may help to treat NAFLD by reducing inflammation. In this study, people with NAFLD took either 2g of turmeric or a placebo every day for eight weeks. Liver enzymes (which tend to increase with NAFLD) dropped substantially in those who took turmeric.
Note: While initial findings are promising, further research is needed to confirm turmeric’s potential role in treating NAFLD. Either way, turmeric shouldn’t be viewed as a substitute for standard treatment or lifestyle changes for NAFLD.
It’s also important to check with your doctor before adding turmeric supplements to your diet. Because they can increase bile production, they may be dangerous for people with liver or bile duct problems.
8. Turmeric may boost gut health and improve symptoms of gastrointestinal disorders
Turmeric may improve digestion and reduce the risk of gastrointestinal conditions.
Specifically, turmeric has been found to improve the strength and diversity of the gut microbiome (the collection of bacteria and other microbes in your gut). In this study, when participants took curcumin for eight weeks, the diversity of their gut microbiome increased by 69%, while the placebo group’s decreased by 15%.
This is significant as gut microbiome imbalances have been linked with an increased risk of gastrointestinal conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Other research suggests that curcumin may help to strengthen gut barrier function (which is responsible for letting nutrients into the gut while keeping harmful microbes out). A weakened gut barrier is linked with inflammation and an increased risk of conditions like IBS, coeliac disease, and colon cancer.
For these reasons, turmeric is currently being considered as a potential treatment for conditions like IBS. In this study of patients with ulcerative colitis, those who took 2g of curcumin a day alongside prescription medication were more likely to remain in remission than those who took medication alone.
How can I add turmeric to my diet and should I take a supplement?
Because further research is needed to fully confirm turmeric’s effect on health, experts are yet to agree on a recommended daily intake.
However, if you want to reap the health benefits, a good place to start is by adding turmeric to meals throughout the week. For example, you could mix it into a smoothie or tea, or add it as a seasoning to soups and vegetables. Check out these 15 ways to eat turmeric from Nature Made for more inspiration.
Experts suggest that one of the most beneficial ways to add turmeric to your diet is to use it in place of seasonings like salt, which can increase inflammation. It’s also thought that cooking turmeric with healthy fats like avocado and olive oil may improve curcumin absorption and boost its anti-inflammatory effects.
Turmeric supplements are also safe for most people. However, it’s important to note that these often contain much higher doses of curcumin than typical diets, which can increase the risk of side effects, such as stomach pain. As a result, it’s generally better to try adding turmeric to your diet first.
There are also some people who turmeric supplements may not be suitable for – such as those on blood-thinning medication, diabetes medication, or who have liver problems. For this reason, it’s important to always speak to your GP before adding any new supplements to your diet.
Final thoughts…
The antioxidant and anti-inflammatory properties of turmeric are impressive, so when considering its potential impact on health, it’s worth thinking about how you could add this golden spice to your diet.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find information on everything from heart and joint health to ways to regulate blood sugar.
Are you considering adding turmeric to your diet? Which of these health benefits surprised you the most? We’d be interested to hear from you in the comments below.
