Turmeric is a widely recognized spice derived from the root of the Curcuma longa plant, a member of the ginger family. Often called the 'golden spice,' turmeric is a staple in Asian cuisine and has been used in traditional Indian medicine (Ayurveda) for thousands of years. Its vibrant color and distinct flavor make it a popular ingredient in curry powders, mustards, butters, and cheeses.
The primary active component of turmeric is curcumin, a compound celebrated for its potent antioxidant and anti-inflammatory properties. Recent studies suggest that turmeric, particularly curcumin, may play a role in weight loss and offer various other health benefits. However, it's essential to understand both the potential advantages and possible side effects associated with turmeric consumption, especially in supplement form.
Turmeric and Weight Loss
Recent research has explored turmeric's potential role in weight management. A 2023 review indicated that curcumin might suppress specific inflammatory markers that contribute to obesity. These markers are often elevated in individuals with excess weight or obesity. Furthermore, in vitro studies have demonstrated that curcumin can inhibit inflammatory markers, which are often elevated in overweight or obese individuals.
A 2022 review highlighted curcumin as a promising natural compound that may aid in weight loss. A review of 21 studies involving over 1,600 people linked curcumin intake to reductions in weight, BMI, and waist circumference. It also noted increases in adiponectin, a hormone that helps regulate metabolism.
While these findings are encouraging, it’s important to note that more studies are needed before turmeric can be definitively recommended as a weight management or preventive measure.
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Other Health Benefits of Turmeric
Beyond its potential weight loss properties, turmeric offers a range of additional health benefits:
Reducing Depression
Certain compounds in turmeric, most notably curcumin, can support mental health. Curcumin has the potential to alleviate depression and enhance the effectiveness of antidepressants. Most research shows that taking curcumin, a chemical found in turmeric, by mouth reduces depression symptoms in people already using an antidepressant.
Reducing the Risk of Type 2 Diabetes
Curcumin's anti-inflammatory properties and ability to stabilize blood sugar levels may make it a useful tool for preventing or managing type 2 diabetes. One study followed 240 adults with diabetes and found that supplementing with curcumin for over nine months reduced the rate of diabetes.
Fighting Viruses
Curcumin may help combat various viruses, including herpes and the flu.
Reducing Premenstrual Syndrome
A recent study following women for three consecutive menstrual cycles found that supplementing with curcumin reduced PMS symptoms. A study on the muscles of guinea pigs and rats suggests that turmeric may also provide relief from menstrual cramps.
Read also: Adding Turmeric to Coffee
Lowering Cholesterol
Some studies have found that turmeric can reduce "bad" LDL cholesterol, while other studies have concluded that the spice has no effect. Scientists continue to look into turmeric's heart-protective potential. One small study suggests turmeric may help avoid heart attacks in people who have had surgery.
Reducing Cancer Risk
In lab and animal studies, turmeric has prevented the growth of tumor cells and helped detoxifying enzymes work better.
Irritable Bowel Syndrome
A pilot study of 207 adults and another using rats found that turmeric may help improve irritable bowel symptoms like abdominal pain. Turmeric is also being studied for treating conditions like Crohn's disease and ulcerative colitis. A 2022 review of past research found evidence that it may help with irritable bowel syndrome (IBS), particularly with regard to reducing abdominal pain.
Reducing Headaches
Ginger is a popular natural remedy for headaches, so it's no surprise that turmeric is also recommended as a headache treatment, especially for migraines.
Hay fever
Taking turmeric by mouth seems to reduce hay fever symptoms such as sneezing, itching, runny nose, and congestion.
Read also: Benefits of Turmeric for Skin
Indigestion (dyspepsia)
Taking turmeric may improve indigestion in some patients. Taking curcumin, a chemical found in turmeric, by mouth may work as well as another drug, called omeprazole.
High levels of cholesterol or other fats (lipids) in the blood (hyperlipidemia)
Taking turmeric by mouth seems to lower levels of blood fats called triglycerides. But the effects of turmeric on cholesterol levels are conflicting. Also, there are many different turmeric products available. It is not known which ones work best.
Buildup of fat in the liver in people who drink little or no alcohol (nonalcoholic fatty liver disease or NAFLD)
Taking turmeric extract by mouth reduces markers of liver injury in people who have this condition. It also seems to help prevent the build-up of more fat in the liver.
Swelling (inflammation) and sores inside the mouth (oral mucositis)
Taking curcumin, a chemical found in turmeric, by mouth, or as a lozenge or mouthwash, seems to prevent swelling and sores in the mouth during radiation treatment for cancer.
Osteoarthritis
Taking turmeric extracts, alone or together with other herbal ingredients, can reduce pain and improve function in people with knee osteoarthritis. Turmeric might work about as well as ibuprofen for reducing pain. But it doesn't seem to work as well as another drug, called diclofenac. Previous studies have found that taking curcumin reduces osteoarthritis pain and inflammation as effectively as nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen.
Itching
Taking turmeric by mouth might reduce itching that is caused by various conditions.
Safety and Side Effects of Turmeric
In general, turmeric and curcumin are considered safe. Short-term studies show that using up to 8 grams of curcumin daily poses little risk to health. The World Health Organization (WHO) suggests a range of 0-3 mg per kilogram of body weight as a safe daily intake.
Nonetheless, some people who take large doses of this compound may experience adverse effects, such as:
- Allergic reactions
- Nausea
- Vomiting
- Stomach pain
- Constipation
- Skin rash
- Diarrhea
- Digestive symptoms
Digestive symptoms may occur in high amounts, turmeric or curcumin may cause an upset stomach. This could include symptoms such as: nausea, stomach pain, acid reflux, vomiting, diarrhea.
Additionally, individuals with the following conditions should exercise caution or avoid turmeric supplements:
- Bleeding disorders: Turmeric may hinder blood clotting, potentially causing issues for people with bleeding disorders. Turmeric can interfere with blood clotting, which can cause problems for people with bleeding disorders.
- Diabetes: These supplements may interact with diabetes medications and cause blood sugar to drop too low.
- Iron deficiency: Turmeric may hinder iron absorption. There is some evidence that turmeric supplements bind to iron, preventing the body from absorbing this nutrient. A 2019 case report documents iron deficiency developing in a doctor who took high doses of turmeric extract for osteoarthritis, and mentions that previous studies have observed similar effects in mice.
- Kidney stones: This spice is high in oxalates, which are compounds that may bind to calcium and contribute to kidney stone formation.
- Liver injury: The Memorial Sloan Kettering Cancer Center highlights that there have been numerous reports of liver injury or toxicity in people using turmeric supplements, both at low and high doses. There is some concern that turmeric can damage the liver, especially in people who have swelling (inflammation) of the liver (hepatitis) or reduced or blocked flow of bile from the liver (cholestasis).
- Gallbladder problems: Turmeric can make gallbladder problems worse. Do not use turmeric if you have gallstones or a bile duct obstruction.
- Hormone-sensitive condition: such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Turmeric contains a chemical called curcumin, which might act like the hormone estrogen. In theory, this might have effects on hormone-sensitive conditions. Until more is known, use cautiously if you have a condition that might be made worse by exposure to hormones.
- Infertility: Turmeric might lower testosterone levels and decrease sperm movement. This might reduce fertility. Turmeric should be used cautiously by people trying to have a baby.
- Lead poisoning: Lead contamination in turmeric is a major concern in places that produce this spice, such as India and Bangladesh, according to a 2017 paper. There are also reports of lead poisoning occurring in the United States due to contaminated turmeric.
Note that there’s insufficient evidence regarding the safety of these supplements among pregnant or breastfeeding people. Therefore, it’s recommended that they avoid them. Pregnant women should avoid turmeric supplements.
Since turmeric can increase bleeding, stop using it at least two weeks before surgery.
Moreover, some turmeric products may contain filler ingredients not revealed on the label, so it’s best to choose a supplement that has been certified by a third party, such as NSF International or Informed Choice.
Curcumin may also interact with many drugs, including blood thinners, antibiotics, heart medications, antihistamines, and chemotherapy drugs.
How to Use Turmeric
Turmeric comes in several forms, though the easiest way to use it is as a cooking spice. It’s also enjoyed in beverages like turmeric ginger tea and golden milk, which is made by heating milk, turmeric, ginger, black pepper, and cinnamon powder. In Indian cuisine, turmeric is commonly consumed in tea with black pepper and other ingredients like honey, ginger, olive oil, and coconut oil.
Most human studies show that the health benefits of turmeric are only seen at high doses, such as those found in turmeric extracts or curcumin supplements. That's because turmeric is used in small amounts as a spice. Moreover, this spice only contains 8% curcumin, while supplements pack up to 95% curcumin. You can also choose a supplement that includes black pepper, as its compounds significantly improve the absorption of curcumin.
However, you should avoid high doses of turmeric for longer than 2-3 months. While turmeric can aid in weight loss, this potent herb offers many other benefits, such as reducing the risk of brain disease and heart disease.
Interactions with Medications
Turmeric may interact with several medications, potentially altering their effects. It is crucial to be aware of these interactions, especially if you are taking any of the following:
- Anticlotting Medications: Turmeric might slow blood clotting. Taking turmeric along with medications that also slow blood clotting might increase the risk of bruising and bleeding.
- Medications Changed by the Liver: Some medications are changed and broken down by the liver. Turmeric might change how quickly the liver breaks down these medications. This could change the effects and side effects of these medications.
- Sulfasalazine: Turmeric might increase how much sulfasalazine the body absorbs. Taking turmeric while taking sulfasalazine might increase the effects and side effects of sulfasalazine.
- Tramadol: Turmeric might decrease or increase how much tramadol is in the body. Taking turmeric with tramadol might increase or decrease the effects of tramadol.
- Diabetes Medications: Turmeric might lower blood sugar levels. Taking turmeric along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely.
- Tacrolimus: Turmeric might increase the amount of tacrolimus in the body. This can increase the side effects of tacrolimus and even damage the kidneys.
- Amlodipine: Turmeric might increase how much amlodipine the body absorbs. Taking turmeric while taking amlodipine might increase the effects and side effects of amlodipine.
- Hepatotoxic Medications: Turmeric might harm the liver. Some medications can also harm the liver. Taking turmeric along with a medication that can harm the liver might increase the risk of liver damage.
- Cancer Medications: Turmeric is an antioxidant. There is some concern that antioxidants might decrease the effects of some medications used for cancer.
- Methotrexate: Turmeric might harm the liver. Methotrexate can also harm the liver. Taking turmeric along with methotrexate might increase the risk of liver damage.
- Warfarin: Warfarin is used to slow blood clotting. Taking turmeric while taking warfarin might increase the effects of warfarin and increase the risk of bleeding and bruising.
- Tamoxifen: Turmeric might decrease how much tamoxifen is in the body. Taking turmeric with tamoxifen might decrease the effects of tamoxifen.
- Medications Moved by Pumps in Cells: Some medications are moved in and out of cells by pumps. Turmeric might change how these pumps work and change how much medication stays in the body. In some cases, this might change the effects and side effects of a medication.
- Estrogen: Large amounts of turmeric might interfere with the effects of estrogen.
- Norfloxacin: Turmeric might increase how much norfloxacin the body absorbs. Taking turmeric while taking norfloxacin might increase the effects and side effects of norfloxacin.
- Docetaxel: Turmeric might increase how much docetaxel the body absorbs. Taking turmeric while taking docetaxel might increase the effects and side effects of docetaxel.
- Glyburide: Turmeric contains curcumin. Curcumin might lower blood sugar. Glyburide is also used to lower blood sugar. Taking curcumin or turmeric along with glyburide might cause your blood sugar to go too low. Monitor your blood sugar closely.
- Paclitaxel: Turmeric might change how much paclitaxel stays in the body. Taking turmeric while taking paclitaxel might change the effects and side effects of paclitaxel. However, this doesn't seem to be a big concern.
- Talinolol: Turmeric might decrease how much talinolol the body absorbs. Taking turmeric while taking talinolol might decrease the effects of talinolol.
- Losartan: Taking turmeric while taking losartan might increase the effects and side effects of losartan.
This list may not be exhaustive, and it is essential to consult with a healthcare professional to determine potential interactions with your specific medications.
Dosage and Considerations
Turmeric has most often been used by adults in doses of up to 1.5 grams daily for up to 9 months. It is also sometimes used in mouthwashes, gels, creams, and tonics. Speak with a healthcare provider to find out what dose might be best for a specific condition.
If someone is taking other medications or supplements, is pregnant or nursing, or has any other medical conditions, they should contact a doctor before trying turmeric supplements.
A healthcare professional can help determine whether turmeric or curcumin supplements are right for you.