Numerous supposed health advantages of turmeric exist. Does any of these have scientific support?

Numerous supposed health advantages of turmeric exist. Does any of these have scientific support?

Turmeric, a spice that was formerly only popular in Southeast Asia, was said to have generated $328 million in dietary supplement sales in the United States by the end of 2019. Since then, as a result of extensive marketing by numerous dietary supplement firms, its popularity has only grown. Some of those advantages are overstated or unsupported by science, while others are. 

Denise Millstine, MD, an expert in women's health and integrative medicine at the Mayo Clinic in Arizona, says that curcumin, the primary active ingredient in turmeric, makes it a viable treatment for a variety of health concerns.

She and other specialists, however, assert that more research is required on turmeric and that taking too much of the supplement has some documented adverse effects. 

Describe turmeric.

Turmeric, also known as Curcuma longa, is a flowering plant that belongs to the ginger family. Its rhizomes (roots) resemble those of ginger but are yellowish-orange in color rather than brown. Turmeric is a culinary spice that is frequently used in Indian cooking, specifically, to give foods flavor and color. It can be grated, sliced, or peeled in its raw state, or dried and processed into a powder. It is frequently used as an ingredient in soups, tandoori chicken, rice, and curry. It is also a favorite addition to roasted veggies and egg scrambles.

Since ancient times, Indian traditional medicine has also used turmeric, which is now readily accessible as a supplement in both powder and pill form. 

What is the benefit of turmeric?

Although the National Center for Complementary and Integrative Health states that the health effects of supplementing with turmeric on a number of medical illnesses "remain uncertain," turmeric does have documented health benefits. For instance, turmeric is high in phytonutrients (strong antioxidants) that are known to protect the body from free radicals such as those caused by sunlight or air pollution and to shield cells from damage. This is true of other vibrant plant-based foods as well. According to Lisa Young, PhD, author of "Finally Full, Finally Slim" and adjunct professor of nutrition at New York University, "Turmeric may also support healthy skin, aid in digestion, and enhance brain function."

Curcumin, the previously stated turmeric active ingredient, is also known to "decrease and relieve some symptoms of mild arthritis, such as joint pain and joint inflammation," according to Jessica Sepel, BHlth, a clinical nutritionist and the creator of JSHealth. According to Young, turmeric may also help heart health since it raises good cholesterol while lowering bad cholesterol.

Additionally, curcumin, a component of turmeric, may have anti-cancer qualities, however research into this is still underway. Jen Messer is a registered dietitian and nutrition consultant at Jen Messer Nutrition. "Some studies suggest that curcumin may have anticancer properties by inhibiting the growth of cancer cells and preventing the formation of new blood vessels in tumors," she adds.

Is taking turmeric every day okay?

However, not all of this is good news, as many of these benefits are still being researched and turmeric has some recognized adverse effects. While turmeric can be used without harm, too much of it might result in headache, nausea, and diarrhea, according to Young. Due to its anticoagulant characteristics, turmeric consumption may also slow down blood coagulation, which, according to Young, "can be advantageous for some but dangerous for others." 

Despite agreeing that "turmeric is generally safe," Millstine points out that there are additional possible adverse effects to be aware of. In her clinical experience, "interactions with other medications are the biggest risk I encounter with turmeric," she says. She further claims that some varieties of the plant could potentially give you heartburn.

The World Health Organization has determined an appropriate daily intake of turmeric powder as 1.4 milligrams per pound of body weight when turmeric powder is used as a spice in cooking, despite the fact that there is no set amount of turmeric to consume daily. The majority of study, she continues, suggests that the recommended daily intake of turmeric supplements be between 500 and 2,000 milligrams, "although an effective dose may differ on the ailment being treated.

There may be side effects from using herbal dietary supplements, according to Sepel. "As a result, I always advise consulting with your health care provider to make sure it meets your specific needs." 

Learn more about dietary supplements and how they can promote improved health.