What is turmeric? How it works & side effects

Turmeric is considered by many to be the most powerful herb on earth. But what is turmeric and what are its side effects? In this article, everything about the precise effects of turmeric so you better understand what curcumin does.

There are thousands of studies demonstrating the benefits of turmeric, especially those related to the well-known medicinal substance curcumin.

Curcumin is what makes turmeric a functional food, meaning it has a positive effect on human health beyond basic nutrition.

This spice has a long history of use, particularly in Ayurvedic medicine and Traditional Chinese Medicine, for treating various conditions and ailments.

Turmeric has been used for over 5,000 years to help manage pain, swelling, digestion, cholesterol, blood sugar, and much more. If that doesn't sound like an interesting dietary supplement.

Read on to learn all about the benefits of turmeric and curcumin for the brain, heart, joints, skin, and other organs.

What is Turmeric?

Turmeric (sometimes also called yellow ginger) is a spice originating from South Asia. It is extracted from the roots of the plant Curcuma longa, which belongs to the ginger family.

The plant produces long leaves and flowers, but it is the underground rhizomes that are dried and ground into the yellow powder we know as turmeric. This spice is an essential ingredient in many Indian and Asian dishes, providing both flavor and color to meals.

Like ashwagandha, turmeric has a very long history in traditional medicine, especially in Ayurveda, due to its health-promoting properties. The active ingredient, curcumin, is responsible for most of these health benefits, including its positive anti-inflammatory, antioxidant, and neuroprotective effects.

Turmeric has long been known in Ayurveda.

How Turmeric Works

When people talk about the most important effect of turmeric, they often refer to its anti-inflammatory action. Inflammatory reactions in the body play a role in countless health problems, from heart disease to cancer and neurological disorders.

The action of curcumin can reduce the inflammatory response in the body through various molecular mechanisms, thereby contributing to the prevention and treatment of these conditions.

In addition, turmeric is associated with antioxidant properties. Oxidative stress, caused by free radicals in the body, can lead to cellular damage and aging. Curcumin can act as an antioxidant and inhibit the formation of free radicals.

Moreover, studies have shown that curcumin can support neurological health. It can promote the growth of new neurons and potentially contribute to slowing down degenerative processes in the brain.

All this indicates that turmeric has a potentially powerful effect with promising health benefits. However, as with all dietary supplements, it is important to consider the dosage and possible interactions with other medications.

Is Turmeric Healthy?

How healthy is turmeric actually? Generally, this spice is considered super healthy due to its powerful antioxidant properties, as this antioxidant has an anti-inflammatory effect. Inflammation can occur anywhere in the body and plays a role in many chronic conditions.

How much curcumin per day is healthy?

Some scientists recommend taking a maximum of one teaspoon of turmeric daily for good health, which contains about 200 milligrams of curcumin. Other scientists find this to be on the high side and say that three milligrams of turmeric per kilogram of body weight is already healthy.

What is turmeric good for?

This herb contains several chemical compounds called curcuminoids, a type of polyphenol. The most active compound is curcumin, which is known to have antioxidant, anti-inflammatory, antibacterial, and anticancer properties (among other positive effects).

Below are the most important applications for which turmeric and curcumin are good.

1. Turmeric can prevent blood clots

Both laboratory and animal studies have shown that the use of turmeric helps reduce platelet clumping and potentially reduces the risk of blood clot formation.

There is evidence that curcumin may be a preferred treatment for people sensitive to vascular thrombosis who require antiarthritic treatment.

2. May possibly help with depression

Turmeric may help reduce depression symptoms by how curcumin influences neurotransmitter function via brain-derived neurotrophic factor.

In 2014, the journal Phytotherapy Research published the results of a study involving 60 volunteers diagnosed with depressive disorder. Participants were either treated with turmeric-curcumin, the drug fluoxetine, or a combination of the two. Curcumin was as effective as fluoxetine in managing depression after six weeks.

A 2020 meta-analysis concluded that curcumin is generally well tolerated by patients with depression and that, when added to standard treatment, it could improve depressive and anxiety symptoms. Two notable studies support this.

The first involved 56 individuals (men and women) and the second 108 male participants. Both used a placebo but did not compare curcumin to an antidepressant, and both studies found that curcumin reduced depressive symptoms more effectively than placebo.

3. Curcumin supports in inflammation

Perhaps the most powerful aspect of curcumin is its ability to control inflammation. The journal Oncogene published the results of a study that evaluated various anti-inflammatory compounds and found that curcumin is one of the most effective anti-inflammatory compounds in the world.

Several animal studies have been conducted on the relationship between curcumin and Alzheimer's disease. In mice, it appears that curcumin reverses existing amyloid pathology and associated neurotoxicity, a key feature of the progression of this neurological disease related to chronic inflammation.

The study shows that turmeric – possibly – can help with the symptoms of Alzheimer's.

4. Improves skin health

According to a systematic review from 2021, the anti-inflammatory and antioxidant properties of turmeric have been effective in treating multiple skin conditions.

This spice can help increase the glow and radiance of the skin, accelerate wound healing, soothe pores to reduce acne and acne scars, and control psoriasis flare-ups.

It can also aid in the healing of pruritus, oral lichen planus, facial redness, and certain forms of skin cancer.

An uncontrolled pilot study with 814 participants even suggests that turmeric paste could cure 97 percent of scabies cases within three to 15 days.

For example, try a turmeric face mask for radiant skin. Keep in mind that this herb can stain your clothes.

To ensure you react well, first do a patch test by applying a dime-sized amount to your forearm. Then wait 24-48 hours to check for a reaction before applying turmeric to your face.

Turmeric may be effective for skin conditions.

5. May help with arthritis symptoms

Because curcumin is known for its strong anti-inflammatory and pain-reducing properties, a study was conducted on 45 rheumatoid arthritis patients to compare the health benefits of curcumin in turmeric with the arthritis drug diclofenac sodium (an NSAID).

The study divided these volunteers into three groups: treatment with curcumin alone, diclofenac sodium alone, and a combination of the two. The study results were dazzling:

The curcumin group showed the highest percentage of improvement in overall 'Disease Activity Scores', and these scores were significantly better than patients in the diclofenac sodium group.

More importantly, treatment with curcumin proved to be safe and was not associated with side effects.

A review of available randomized, controlled trials confirmed that of the eight available trials meeting the criteria, these randomized clinical trials provide scientific evidence supporting the efficacy of turmeric extract (approximately 1,000 mg curcumin per day) in the treatment of arthritis.

6. May possibly help manage diabetes

In 2009, Biochemistry and Biophysical Research Communications published a laboratory study from Auburn University investigating the potential of curcuminoids to lower glucose levels.

The study found that curcumin in turmeric is literally 400 times more potent than metformin (a commonly used diabetes drug) in activating the enzyme AMPK (AMP-activated protein kinase).

A compound created by fermentation of curcumin, tetrahydrocurcumin, activated AMPK up to 100,000 times more than metformin in certain cells.

Researchers consider AMPK activation a therapeutic target for type 2 diabetes, meaning that figuring out how to activate this enzyme offers great potential for developing more effective treatments to reduce insulin resistance and reverse diabetes.

One of the most common complications of diabetes is nerve damage, also known as diabetic neuropathy, which can take various forms and cause severe symptoms throughout the body, from muscle weakness to blindness.

A study in rats showed that curcumin supplementation significantly reduced peripheral neuropathic pain in diabetics (typically localized to feet, legs, arms, and hands). Diabetic neuropathy can also lead to kidney failure.

A meta-analysis of randomized, controlled trials confirmed that curcumin in animals protects the kidneys of diabetics from the damage of diabetic nephropathy.

7. Curcumin may work for obesity

A study published in the journal Biofactors showed that turmeric's action may help reduce the proliferative growth of fat cells based on laboratory results.

The researchers found that the anti-inflammatory properties of curcumin were effective in suppressing the inflammatory processes of obesity, thereby helping to reduce obesity and its "adverse health effects."

8. Support for inflammatory bowel diseases

A thorough analysis of all studies evaluating curcumin's ability to treat ulcerative colitis found that one very well-designed study tested curcumin plus mesalazine (the typical NSAID prescribed for this condition) against placebo plus mesalazine.

Patients using only placebo and mesalazine were more than four times more likely to experience a relapse or flare-up of ulcerative colitis during the six months of the study, suggesting that curcumin's benefits may also include maintaining remission of this chronic disease.

One small pilot study investigated curcumin supplements for patients with ulcerative colitis and patients with Crohn's disease.

Although the sample size was very small, all ulcerative colitis patients and four of five Crohn's patients showed clear improvements after two months, indicating the need for additional research. It seems promising for irritable bowel syndrome and other symptoms of inflammatory bowel diseases.

9. Curcumin can help regulate cholesterol

A 2017 meta-analysis concluded that turmeric and curcumin can protect patients at risk of cardiovascular disease by improving serum lipid levels. Curcumin can be used as a well-tolerated adjunct to conventional medications.

A study published by Drugs in R&D even found that curcumin was comparable to atorvastatin in reducing oxidative stress and inflammation in the treatment of high cholesterol in humans.

10. Turmeric acts as a natural painkiller

One of the more widely accepted properties of turmeric in scientific communities is its ability to combat pain.

Groundbreaking studies and reviews have shown that curcumin as a natural painkiller can provide support for:

• Wound healing and burn pain
• Postoperative pain
• Inflammation-induced arthritic pain
• Neuropathic pain caused by compression injury
• Orofacial pain (related to mouth, jaws, and face, usually dental-related)
• Sciatic nerve pain from chronic compression injury
• Arthritis and joint pain

11. Helps with detoxification

The consumption of turmeric and curcumin is believed to help the liver efficiently detoxify the body and combat some effects of dangerous carcinogens. For example, it may help in defending against the effects of environmental and dietary toxins known as xenobiotics.

This process works in conjunction with turmeric's antioxidants and anti-inflammatories, which together support various liver and immune functions.

Turmeric may help with detoxification.

12. Supports joints

A systematic review and meta-analysis of randomized clinical trials, published in the Journal of Medicinal Food, reports that supplementing with turmeric can help alleviate symptoms of joint arthritis, such as painful joints, mobility, and discomfort.

Additionally, multiple studies have shown that curcumin supplementation can reduce exercise-induced joint complaints. This is partly due to its anti-inflammatory properties.

13. Improves muscle recovery

Research published in Critical Reviews in Food Science and Nutrition investigated the effect of curcumin on post-exercise recovery. What did the researchers find?

Various curcumin-based interventions improved self-reported measures of pain and tenderness, reduced evidence of muscle damage, improved inflammatory markers, increased markers of antioxidant capacity, reduced markers of oxidative stress, reduced markers of AGEs, and reduced the loss in mean strength of single-leg sprints.

The authors noted that the "findings have not been consistently reported," but more studies have shown similar results.

Curcumin and piperine supplementation, for example, was investigated to see how it affected exercise-induced muscle damage.

Researchers concluded that 'curcumin and piperine supplements before and after exercise can reduce some, but not all, aspects of muscle damage.'

Another study, published in the American Journal of Physiology, involved mice running downhill and uphill and how curcumin supplements affected performance and recovery.

It showed that 'curcumin can reduce inflammation and compensate for some of the performance decrement associated with eccentric exercise-induced muscle damage.'

What is the nutritional value of turmeric?

A tablespoon of about nine grams of ground turmeric contains the following nutritional values:

• 29 calories
• 6 grams of carbohydrates
• 1 gram of protein
• 0.3 grams of fat
• 2 grams of fiber
• 1.86 milligrams of manganese
• 5 milligrams of iron
• 0.01 milligrams of vitamin B6
• 196 milligrams of potassium
• 19 milligrams of magnesium

Turmeric recipes

What is the best turmeric recipe to ingest the spice? Turmeric can of course be used very well in various Indian and Pakistani dishes and is almost always part of a curry powder blend.

One of my favorite recipes on this site is turmeric tea, also called liquid gold or golden milk. Definitely do not subscribe to the conventional idea that the fat from coconut milk is unhealthy. This fat actually helps the body absorb turmeric better.

Eating turmeric eggs for breakfast and carrot curry soup is also an excellent way to get more of this herb into your diet.

You can use coconut flakes, gluten-free flour, and turmeric to bread chicken or sprinkle it over your ground meat.

Turmeric supplements

Do turmeric curcumin supplements have the same benefits as the powdered type? Possibly. In principle, curcumin supplements can even be more potent.

While frequent use of turmeric in cooking is a great way to benefit from the spice, turmeric contains only about 3 percent absorbable curcumin in the powdered form used in food.

Therefore, you might also consider taking turmeric or curcumin as a dietary supplement – some high-quality turmeric pills contain up to 95 percent curcuminoids.

There are a few things to consider when buying a good turmeric curcumin supplement. Try to find one with black pepper for maximum absorption, as turmeric and black pepper work together.

Secondly, consider a fermented turmeric pill, capsule, or tablet – the pre-digestion process of fermentation helps you absorb it more effectively. Next, look for a turmeric supplement with other supporting ingredients, such as ashwagandha, milk thistle, dandelion, and peppermint.

The ideal combination consists of organic and fermented turmeric tablets that also contain black pepper fruit. This type of turmeric tablet unlocks its full potential – because a compound in black pepper called piperine helps make the spice's nutrients more bioavailable, while fermentation delivers it in its optimal form.

Piperine/black pepper, by the way, has been shown to increase the bioavailability of curcumin by up to 2000%!

Finally, make sure the product you get is made from organic turmeric, if possible.

Choose organic turmeric as much as possible.

How much turmeric per day?

Studies have shown that turmeric is safe at doses up to five grams per day taken orally for four to seven weeks.

However, side effects, such as digestive problems, may sometimes occur when taking this amount. Turmeric supplements are safe for people at doses of 500 milligrams taken twice a day for several months.

Always read the dosage instructions, as products vary, and if you are concerned about the dosage, ask your doctor for advice.

Turmeric is safe up to 5 grams per day.

When to take turmeric?

Studies on when it is best to take turmeric vary, but it is believed that taking antioxidant supplements before bedtime is most effective.

Is it good to take turmeric every day?

Most people can benefit from taking turmeric daily, although it is important to stick to the recommended doses to avoid potential reactions.

Turmeric essential oil

Turmeric is also available as an essential oil, which can be used alongside turmeric in the form of food and supplements. Personally, I prefer a CO2-extracted form of turmeric essential oil.

Quality is important here, especially if you are going to use turmeric essential oil internally. Always dilute in water or other liquids. For example, you can add one drop to a smoothie in the morning.

Turmeric side effects

What are the negative turmeric side effects? While generally very safe to consume, turmeric has rarely been shown to cause allergies, especially after skin exposure. Usually, this is experienced as a mild, itchy rash.

In addition, high doses of turmeric (usually as a supplement) can cause potential side effects such as:

• Nausea
• Diarrhea
• Increased risk of bleeding
• Increased liver function tests
• Hyperactive gallbladder contractions
• Hypotension (lowered blood pressure)
• Uterine contractions in pregnant women
• Increased menstruation

Turmeric is not recommended for pregnant women as uterine contractions in pregnant women are a possible side effect.

If you experience a turmeric side effect, stop using it and consult your doctor.

Conclusion

Whether we are talking about turmeric powder, turmeric pills, or as an extract: turmeric is one of the most powerful herbs in the world. It has a long history of use, especially in Ayurvedic medicine, as support against pain and inflammation.

Turmeric may also help prevent blood clots and depression, combat joint pain, and help regulate cholesterol.

Try to use turmeric daily in recipes and/or buy it in supplement form to benefit from its advantages.

Make sure you only use a high-quality curcumin supplement, made from organic turmeric, coupled with black pepper, and preferably prepared by fermentation, to promote absorption.

Sources

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8572027/
• https://www.premiumcertified.com/images/turmeric/TurmericStudy2.pdf
• https://www.thieme-connect.com/products/ejournals/pdf/10.1055/s-2006-960004.pdf
• https://www.health.harvard.edu/blog/curcumin-for-arthritis-does-it-really-work-2019111218290
• https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin

About what turmeric and curcuma is

Turmeric, also known as curcuma, is a prominent ingredient in Indian spices and is often sold in 'caps' or capsules. The superfood turmeric is praised for its anti-inflammatory and pain-relieving effects, but also has side effects.
Some people may experience allergic reactions to turmeric. develop hay fever, or experience gingivitis. The turmeric effect, in combination with medicinal blood thinners, can worsen blood clotting, increasing the risk of cardiovascular disease and heart attacks. People with reflux disease, stomach ulcers, osteoarthritis, or kidney stones should be cautious.
Pregnant women may experience pregnancy vomiting. It can also affect libido and cause infertility. Excessive use can lead to insomnia, altered mood, and even diabetes.
Turmeric can affect cholesterol levels and boost the immune system. But with excessive use, it can disrupt blood values, which is why it is not recommended with certain medications.
Mixed with black pepper in food and marinades, it enhances the effects. Turmeric is being researched for its benefits in Alzheimer's, dementia, and its influence on memory.
Turmeric can also be consumed with watermelon and ginger, but as always, consult a pharmacist or expert before using such medicinal plants and herbs.

Is turmeric powder the best superfood?

Turmeric is a prized superfood and spice, known for its use as a natural dye (E-number E100) in foods, contributing to food safety. It promotes gut health, reduces fatigue, and can alleviate symptoms of depression. Turmeric can provide first aid for stomach ulcers, while also easing symptoms of rheumatism due to its anti-inflammatory properties. It has a mild laxative effect and helps lower LDL cholesterol, which is beneficial for our blood vessels. This versatile spice is a valuable addition to a healthy diet. In short, turmeric powder, derived from the turmeric root, is used in small quantities as a flavoring. It has a blood-thinning effect and can protect the heart and blood vessels against chronic inflammation.

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