The Many Health Benefits of Turmeric (and Curcumin)

pexels-karl-solano-6220708

Turmeric is a spice that has long been valued for its culinary uses and numerous health benefits. Derived from the rhizome (root) of the Curcuma longa plant, turmeric has a rich history in Ayurvedic and traditional Chinese medicine as a natural remedy for healing wounds and skin disorders and promoting joint, digestive, and respiratory health.1

More recently, research shows that curcumin—a compound found in turmeric—has anti-inflammatory, neuroprotective, cardioprotective, anticancer, and antioxidant properties that benefit the brain, heart, digestive system, and more.2

Screenshot 2023-03-22 175146
Manusapon Kasosod / Getty Images

This article covers the health benefits of turmeric, possible side effects, and what to look for when buying turmeric to support your health.

Are Turmeric and Curcumin the Same Thing?

The terms "turmeric" and "curcumin" are often used interchangeably but are technically different. Turmeric is a plant that belongs to the ginger family, while curcumin is the natural compound found in turmeric and that's responsible for many of its health benefits and therapeutic effects. So when you hear about turmeric's health benefits, you are really hearing about the advantages of curcumin within the turmeric plant.2

Health Benefits

Turmeric and curcumin have been studied extensively for their potential therapeutic uses. Below are some key health benefits of turmeric and curcumin.

Joint Health

Curcumin, the primary polyphenol (health-boosting) compound in turmeric, may benefit joint health and help manage symptoms of arthritis. Arthritis is characterized by inflammation, which causes pain and joint damage. Curcumin's anti-inflammatory effects help control inflammation and may reduce arthritis-related pain, swelling, and joint damage.3

A 2016 research review found that curcumin may relieve joint pain as effectively as nonsteroidal anti-inflammatory drugs (NSAIDs) in people with rheumatoid arthritis and osteoarthritis.3

A study exploring turmeric extract supplementation for knee osteoarthritis found that turmeric effectively reduces inflammation and relieves pain. Participants given the turmeric supplement reported a reduction in NSAID usage and improvements in symptoms and knee function.4

Boosts Memory and Mood

Curcumin has potential benefits for brain health and cognitive function. Thanks to its powerful antioxidant and anti-inflammatory properties, curcumin may mitigate the effects of harmful free radicals—unstable molecules that can contribute to memory impairment, mood disorders, and age-related neurodegenerative disorders such as Alzheimer's disease.56

A meta-analysis of nine studies found that curcumin may help boost mood and reduce depression and anxiety.7 A study exploring the effects of curcumin on brain health in older adults found that curcumin may help preserve cognitive function. Researchers observed significant improvements to study participants' working memory, and participants reported experiencing better moods and less fatigue.8

Supports Heart Health

Heart disease is a leading cause of death globally, accounting for 1 in 5 deaths in the United States alone.9 When taken along with practicing healthy lifestyle habits like eating a balanced diet and regular exercise, curcumin may help maintain optimal heart health.

Research shows that curcumin may lower the risk of cardiovascular disease by protecting against several risk factors, including inflammation, metabolic disorders, and high cholesterol.10

One study found curcumin supplementation as effective as exercise in improving heart health in postmenopausal women.11 Another study found that curcumin can lower the risk of cardiovascular disease in people with type 2 diabetes.12

The most significant impact curcumin has on heart health may be its positive effects on the function of the endothelium (the inner lining of blood vessels and the heart), which plays a crucial role in blood flow.

Endothelial dysfunction can lead to heart disease, blood clots, and high blood pressure. Evidence suggests that curcumin supports healthy endothelial function, helping lower the risk of heart disease.13

May Protect Against Cancer

Early research exploring curcumin's potential uses for cancer prevention and treatment shows promising results. Small clinical trials investigating the effects of curcumin on certain cancers—including breast cancer, prostate cancer, and colon cancer—found that curcumin has several anticancer properties that can:1415

  • Regulate the immune system's response against cancer
  • Inhibit the growth of and spread of cancer cells
  • Induce apoptosis (death) in cancer cells
  • A 2021 research review found that curcumin supplementation boosts the effectiveness of standard cancer treatments, such as chemotherapy and radiotherapy, and may help increase survival rates and survival times of people with cancer.16

    Curcumin may also help reduce the side effects of cancer treatments and improve the quality of life of those undergoing treatment.

    While these findings are promising, more research is needed to understand how curcumin may help prevent and treat cancer.

    May Help Prevent and Manage Metabolic Diseases

    Curcumin may help regulate blood sugar (glucose) levels, which may help prevent and manage metabolic diseases like type 2 diabetes.

    Chronic inflammation and oxidative stress are two key contributors to the development of insulin resistance and metabolic dysfunction, which can lead to type 2 diabetes. Research shows that curcumin may help alleviate oxidative stress and reduce inflammation, lowering the risk of metabolic diseases.17

    Curcumin may help people with type 2 diabetes manage the condition. Research shows that curcumin improves insulin sensitivity and glucose metabolism in people with type 2 diabetes.18 It also helps lower cholesterol levels in people with the condition. This suggests that curcumin supplementation may help maintain healthy blood sugar levels and prevent type 2 diabetes complications such as heart disease.

    Possible Side Effects

    Turmeric (curcumin) is generally considered safe in doses up to 4,000 to 8,000 milligrams (mg) a day. While curcumin is usually well-tolerated, some people may experience side effects such as:19

  • Nausea
  • Diarrhea
  • Headache
  • Yellow stool
  • Curcumin may have potential interactions with certain medications, such as blood thinners, antidepressants, antibiotics, antihistamines, and medications used to treat heart disease and cancer.20

    Pregnant and breastfeeding people should avoid taking high doses of turmeric and curcumin supplements, as there is limited information on their safety for a developing fetus and growing baby.21

    Talk to a healthcare provider before taking any new supplements to confirm they are safe and suitable for you.

    Selection, Preparation, and Storage

    Turmeric is a common spice often used in Indian and southeast Asian cuisines and dishes, such as curries, rice dishes, and marinades. Found in many spice cabinets in homes around the world, turmeric can also be used to make tea, smoothies, or golden milk.

    When buying fresh turmeric, looking for fresh and whole roots free of cuts, bruises, or mold is best. Fresh turmeric should be bright yellow or orange, and the roots should be firm and heavy. It can be stored in the refrigerator for up to two weeks or frozen for up to six months.22

    When shopping for turmeric powder or supplements, look for an organic brand free of fillers or additives. Dried turmeric powder should be stored in a cool, dry place away from light and moisture.

    You can also buy turmeric as a dietary supplement in capsule or tea form. When selecting a turmeric supplement, look for a brand that uses a standardized curcumin extract, the most active turmeric compound. Check the label to ensure a third-party lab has tested the product for quality and purity.

    While fresh turmeric may be more potent than supplements, it may be harder to find and less convenient since the yellow color can easily stain clothing and countertops.

    Turmeric Nutrition Facts

    Turmeric is low in calories and an excellent source of several essential micronutrients.

    One teaspoon of dried turmeric powder contains:23

  • 9 calories
  • 2 grams of carbohydrates
  • 0.7 grams of fiber
  • 0.3 grams of protein
  • 0.1 grams of fat
  • Turmeric contains several micronutrients, including manganese, iron, vitamin B6, and potassium. The nutritional value of turmeric varies based on its form. For example, fresh turmeric root has more nutritional value than dried turmeric powder.24 Turmeric supplements often contain dried turmeric powder, curcumin extract, or a combination.

    Summary

    Turmeric and its primary compound, curcumin, offer several health benefits. Thanks to its anti-inflammatory and antioxidant properties, turmeric may help reduce joint pain, boost cognitive function and mood, and support heart health. Curcumin may also help protect against cancer and type 2 diabetes. 

    To incorporate turmeric into your diet, add it to curries, soups, or smoothies, or take a turmeric supplement. As with any supplement, it is always best to consult your healthcare provider before taking turmeric.

    Sources:

    1. National Center for Complementary and Integrative Health. Turmeric.
    2. Sharifi-Rad J, Rayess YE, Rizk AA, et al. Turmeric and its major compound curcumin on health: bioactive effects and safety profiles for food, pharmaceutical, biotechnological and medicinal applications. Front Pharmacol. 2020;11:01021. doi:10.3389/fphar.2020.01021
    3. Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729. doi:10.1089/jmf.2016.3705
    4. Calderón-Pérez L, Llauradó E, Companys J, et al. Acute effects of turmeric extracts on knee joint pain: a pilot, randomized controlled trial. J Med Food. 2021;24(4):436-440. doi:10.1089/jmf.2020.0074
    5. Kotzaeroglou A, Tsamesidis I. The role of equilibrium between free radicals and antioxidants in depression and bipolar disorder. Medicines (Basel). 2022;9(11):57. doi:10.3390/medicines9110057
    6. Ionescu-Tucker A, Cotman CW. Emerging roles of oxidative stress in brain aging and Alzheimer's disease. Neurobiol Aging. 2021;107:86-95. doi:10.1016/j.neurobiolaging.2021.07.014
    7. Fusar-Poli L, Vozza L, Gabbiadini A, et al. Curcumin for depression: a meta-analysis. Crit Rev Food Sci Nutr. 2020;60(15):2643-2653. doi:10.1080/10408398.2019.165326
    8. Cox KHM, White DJ, Pipingas A, Poorun K, Scholey A. Further evidence of benefits to mood and working memory from lipidated curcumin in healthy older people: A 12-week, double-blind, placebo-controlled, partial replication study. Nutrients. 2020;12(6):1678. doi:10.3390/nu12061678
    9. Centers for Disease Control and Prevention. Heart disease facts.
    10. Li H, Sureda A, Devkota HP, et al. Curcumin, the golden spice in treating cardiovascular diseases. Biotechnol Adv. 2020;38:107343. doi:10.1016/j.biotechadv.2019.01.010
    11. Akazawa N, Choi Y, Miyaki A, et al. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women. Nutr Res. 2012;32(10):795-799. doi:10.1016/j.nutres.2012.09.002
    12. Panahi Y, Khalili N, Sahebi E, et al. Curcuminoids modify lipid profile in type 2 diabetes mellitus: A randomized controlled trial. Complement Ther Med. 2017;33:1-5. doi:10.1016/j.ctim.2017.05.006
    13. Santos-Parker JR, Strahler TR, Bassett CJ, Bispham NZ, Chonchol MB, Seals DR. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress. Aging (Albany NY). 2017;9(1):187-208. doi:10.18632/aging.101149
    14. Mortezaee K, Salehi E, Mirtavoos-Mahyari H, et al. Mechanisms of apoptosis modulation by curcumin: Implications for cancer therapy. J Cell Physiol. 2019;234(8):12537-12550. doi:10.1002/jcp.28122
    15. Yu C, Yang B, Najafi M. Targeting of cancer cell death mechanisms by curcumin: Implications to cancer therapy. Basic Clin Pharmacol Toxicol. 2021;129(6):397-415. doi:10.1111/bcpt.13648
    16. Mansouri K, Rasoulpoor S, Daneshkhah A, et al. Clinical effects of curcumin in enhancing cancer therapy: A systematic review. BMC Cancer. 2020;20(1):791. doi:10.1186/s12885-020-07256-8
    17. Pivari F, Mingione A, Brasacchio C, Soldati L. Curcumin and type 2 diabetes mellitus: prevention and treatment. Nutrients. 2019;11(8):1837. doi:10.3390/nu11081837
    18. Marton LT, Pescinini-E-Salzedas LM, Camargo MEC, et al. The effects of curcumin on diabetes mellitus: a systematic review. Front Endocrinol (Lausanne). 2021;12:669448. doi:10.3389/fendo.2021.669448
    19. Hewlings SJ, Kalman DS. Curcumin: a review of its effects on human health. Foods. 2017;6(10):92. doi:10.3390/foods6100092
    20. Bahramsoltani R, Rahimi R, Farzaei MH. Pharmacokinetic interactions of curcuminoids with conventional drugs: A review. J Ethnopharmacol. 2017;209:1-12. doi:10.1016/j.jep.2017.07.022
    21. Filardi T, Varì R, Ferretti E, Zicari A, Morano S, Santangelo C. Curcumin: could this compound be useful in pregnancy and pregnancy-related complications?. Nutrients. 2020;12(10):3179. doi:10.3390/nu12103179
    22. Zuniega, J. S., Esguerra, E. B. Extending the storage life of fresh turmeric (Curcuma longa L.) rhizomes through light and temperature manipulation. PJCS. April 2019, 44 (1): 18-24
    23. NutritionFacts.org. Spices, ground, turmeric.
    24. ConsumerLab. How does turmeric spice compare to curcumin (turmeric extract) in supplements? I sprinkle it on my foods and wonder if that's equivalent to taking a supplement. 
    Important Notice: This article was originally published at www.verywellhealth.com by Lindsay Curtis where all credits are due. Medically reviewed by Elizabeth Barnes, RDN.

    Disclaimer

    The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Veripeudic.com. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Veripeudic.com are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Veripeudic.com in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Veripeudic.com or others appearing and are protected under the first amendment.

    Veripeudic.com promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

    Veripeudic.com does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Veripeudic.com does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

    To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Veripeudic.com hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.