What’s Known About the Health Benefits of Turmeric

A yellow-colored spice with an unmistakable delicious aroma, turmeric has been used in Ayurvedic medicine for thousands of years. What is known about the health benefits of turmeric? What quantities of it to use to improve general wellness? What to choose, turmeric or curcumin? Read on, and you will find the answers to all these and numerous other questions.

What Health Benefits Does Turmeric Have

In vitro (i.e., outside the body, in a test tube) studies demonstrated that curcumin (the best-known constituent of this spice) has pronounced anti-inflammatory and antioxidant properties. On the negative side, curcumin is unstable and has very poor bioavailability.

While some researchers make an unfavorable prognosis of its use as a medicine/dietary supplement, others are optimistic and continue their research into possible ways of improving the compound’s bioavailability.

One such way is to use it together with black pepper, which was demonstrated to enhance the bioavailability of curcumin by a staggering 2,000 percent.

Turmeric Extract Plus Black Pepper

• 60 capsules, 1000 mg of highly potent extract per capsule
• Each capsule additionally contains 5 mg of black pepper extract
• Non-GMO, no artificial colors and preservatives

It also needs to be mentioned that curcumin constitutes only about 3 percent of the spice by weight (although there are considerably fewer quantities of it in curry powder — about 0.3 percent), so there is a hypothesis that to answer the question, how healthy is turmeric, it might be more promising to study the spice as a whole. 

As for the actual research into the health properties of turmeric and curcumin, the results of some studies are highly positive.

Can Improve Cardiovascular Health

In a recent 2017 study 12 weeks of curcumin supplementation (2,000 mg/day) led to a marked improvement in the function of the lining of blood vessels called the endothelium. A similar 2016 study that used lower doses of the compound also demonstrated a noticeable improvement in endothelial function. What’s more, a 2020 review concludes that nanoparticles (10–100 nm in diameter) may significantly boost the absorption of curcumin and make it a viable option for the treatment of cardiovascular diseases.

Here is one of the most recently developed dietary supplements that contains nanoparticles of curcumin:

Theracurmin by Natural Factors

• 120 capsules, each containing 30 mg of highly bioavailable curcumin
• Non-GMO and laboratory tested
• The major drawback of this dietary supplement is the high price per milligram

Can Prevent Development of Some Types of Cancer

As the highest concentrations of oral curcumin can be found in the gastrointestinal tract, it is often the colon that gets a major share of the health benefits of this compound. In a 2012 study people who received 4 grams of curcumin per day were found to develop markedly fewer aberrant crypt foci (the earliest signs of cancer) in their rectum/colon (while a daily dose of 2 grams was not effective enough). There are also numerous studies that have been carried out in vitro and confirm that curcumin has noticeable anti-cancer properties, although more tests on humans are required.

Can Help Improve Symptoms of Arthritis

In a 2012 study patients with active rheumatoid arthritis who received curcumin in a dose of 500 mg per day demonstrated marked improvements in their condition and experienced no adverse side effects. What’s more, to reduce pain, stiffness, and inflammation related to rheumatoid arthritis and osteoarthritis, Arthritis Foundation recommends taking two 500 mg curcumin capsules twice daily. In a 2009 study spice extract in daily doses of 2 grams was proven to be as efficacious as ibuprofen.

Can Help Protect Against Liver Damage

In a 2016 study on rodents, the antioxidant properties of spice extract were found to be effective enough to suppress oxidative stress and protect the liver from chronic injury. Still, more tests on humans are required.

Can Be Used to Treat Depression

There is some preliminary evidence that curcumin can improve the operation of the serotonin and dopamine systems of the brain and, therefore, can help treat depression. In a 2016 study people who used curcumin extract (1,000 mg per day) together with fluoxetine (Prozac) for six weeks had fewer symptoms than those who used only Prozac.

Negative Side Effects

There are suspicions (although not sufficiently confirmed) that this spice can stimulate labor and has blood-thinning properties. Still, the main negative side effect of this spice is that large quantities of it can cause a stomach upset. If you have never tried this spice (or curcumin supplements) before, do not start from high doses.

FAQs

Here are some commonly asked questions about the properties of this spice.

What Is Known About the Health Benefits of Turmeric Powder Used with Milk?

To prepare this beverage (often called ‘golden milk’), you need to combine 2 cups of warm milk (either cows’ or, alternatively, coconut, almond, or cashew) with 1 teaspoon of ground turmeric. Some people also add a pinch of black pepper (to improve bioavailability) and a quarter of a teaspoon of cinnamon (another powerful antioxidant).

Milk is a good source of protein; it also contains a sugar called lactose that is a moderately good source of energy. Almond and other plant kinds of milk are a very good alternative to cows’ milk as they contain no cholesterol and considerably fewer ‘fast calories’ while being a good source of calcium. 

All in all, a straight answer to the question, what are the health benefits of turmeric milk, is that it is not likely to treat any health condition (the concentrations of both the spice and curcumin in it are too low). Still, it has a very pleasant taste, so it’s always a good idea to start your working day by drinking a cup of such milk.

Here is one of the most popular spice powders to use for cooking:

Organic Turmeric Powder by California Gold Nutrition

• 118 ml (4 oz)
• 57 teaspoons per container
• Can be added to smoothies, soups, tea, and vegetables

And here is one of the top-rated cinnamon powders to use for your golden milk:

Ceylon Cinnamon by Simply Organic

• Organic cinnamon from Sri Lanka
• 59 g (2.08 fl oz)

What Is Known About the Health Benefits of Turmeric Tea (and Ginger + Honey in It)?

This beverage is especially good to drink in colder months to:

• Get hydrated — which is especially important if you have flu
• Get some antioxidants — from tea (black or green), ginger (gingerol has pronounced antioxidant properties), and turmeric
• Get some antimicrobial compounds for sore throat — both honey and ginger are rich in them.

Here is a high-quality ground ginger powder to use for your tea:

Ground Ginger by California Gold Nutrition

• Well-known brand
• 396 g (14 oz)

And here is one of the highest rated kinds of honey that comes from a dependable brand:

Honey by Wholesome Sweeteners

• 454 g (16 oz) 
• Unfiltered, organic, and raw
• Non-GMO; fair trade

Remember that abundant sugars in your daily ration can lead to weight gain and obesity, so it’s always a good idea to limit them.

What Are the Health Benefits of Turmeric, Ginger, and Garlic?

In cold months some people use all the spices and supplements they can in order to boost their immunity to the absolute maximum.

Research shows that allicin — the compound responsible for the pungent smell of crushed garlic cloves — can boost the immune system and kill bacteria, fungi, and viruses. What’s more, garlic was also found to have antioxidant properties. Thus, you might use it together with other immunity-boosting supplements to prevent the common cold and flu.

Here is one of the highest rated garlic supplements that is as close as possible to raw garlic:

Freeze Dried Fresh Garlic by Eclectic Institute

• Each capsule contains 550 mg of freeze-dried powder
• 120 capsules

What’s more, to prevent throat infections, you can use turmeric and ginger together in delicious gummies:

Turmeric & Ginger Gummies by Gummiology

• 90 gummies 
• A serving of 2 gummies contains 270 mg of turmeric and 12 mg of ginger extract 
• Natural tropical fruit flavor; contain sugar

What Are Health Benefits of Turmeric Shots?

To make turmeric shots, you need to mix together 4 ingredients: fresh oranges or lemons (squeeze them), water (use it to dilute the juice), turmeric powder, and a pinch of black pepper to boost bioavailability. While trendy — and pleasantly tasting — such shots are not known to significantly enhance your health. Still, you can enjoy them as another delicious way to start your day.

It needs to be said that, if oversaturated with turmeric, these shots can cause stomach upset in some people. If you have never tried them before, do not add too much spice.Hopefully, we answered the question what is known about the health benefits of turmeric in full. While certainly not a magic bullet, if taken in moderation, this spice can improve your intestinal and heart health.