Is turmeric good for inflammation?
OK. Curcumin—along with turmeric—is a known anti-inflammatory. According to Mount Sinai, turmeric can reduce levels of two enzymes in the body that cause inflammation. What’s more, “Curcumin has been shown to reduce the overall amount of free radicals,” says registered dietitian nutritionist May Zhu, RDN, LDN, noting that inflammation is often caused by free radical damage in the body.
As a result, turmeric is often considered a potential treatment for many inflammation-related health conditions, especially arthritis (i.e., inflammation of the joints). A 2012 study even found that curcumin was more effective than anti-inflammatory drugs in treating rheumatoid arthritis. Other studies suggest that curcumin could be an alternative treatment for people with knee osteoarthritis due to its ability to reduce inflammation and pain.
Turmeric has also been shown to help those with inflammation-related conditions, such as ulcerative colitis (UC), an inflammatory bowel disease. In a 2006 study of UC patients, those who took 2 grams of curcumin per day along with prescription medication were more likely to stay in remission than those who took prescription medication alone. It’s worth noting, though, that you should talk to your doctor before adding turmeric (or any supplement for that matter) to your daily routine, especially if you’re already being treated for inflammation.
How much turmeric should you eat?
“While there are no official dosage recommendations, studies show dosages ranging from 500 mg to 2,000 mg [of turmeric] Consuming it daily in extract form has health benefits,” says Sheth, emphasizing that “extract form” is key. For reference, studies show that turmeric spice (the kind you probably have in your kitchen) “contains about 3 percent curcumin, compared to curcumin, which is an extract or supplement that typically contains 95 percent curcumin.” of curcumin.
It’s also important to note that the exact amount of turmeric (and therefore curcumin) you should consume also depends on your specific health goals. Always consult your doctor before introducing new supplements or dietary changes.
Turmeric Risks
If you tend to have a “more is better” mentality, you’ll want to leave it at the door when it comes to turmeric. Why? While turmeric is generally safe to eat, excessive consumption of turmeric and curcumin (especially in supplement form) may cause gastrointestinal problems and even ulcers, according to Mount Sinai. Zhu said too much turmeric can “stimulate the stomach to produce more gastric acid,” which can lead to gastrointestinal problems such as nausea and diarrhea. Doses of curcumin above 2,000 milligrams are generally not recommended “because most studies lack evidence of health benefits beyond this range,” she said. We also can’t forget that this supplement is not currently regulated by the U.S. Food and Drug Administration (FDA).
While it’s always a good idea to consult your doctor before taking any type of supplement, it’s especially important to do so before taking turmeric supplements if you have diabetes. This is because turmeric can lower blood sugar levels and may cause hypoglycemia. If you are taking blood thinners, you should also check with your doctor before adding turmeric to your daily routine, as the spice can enhance the effects of these medications. Good news? Most recipes only call for one to two teaspoons of spice (no Therefore, the likelihood of overconsumption of turmeric in the spice form is relatively low, Zhu said.
How to add turmeric to your diet
Both experts say turmeric is a versatile ingredient that can be used in a variety of recipes. Because it has a “mildly hot and peppery flavor,” Zhu recommends using it as a spice for roasted vegetables, rice, soups and smoothies. (It’s even in Bella Hadid’s “Kinsicle” Erewhon smoothie.) You can also use it as a “functional ingredient” in hot tea, Zhu says.
Regardless of the recipe, there are ways to improve the absorption of turmeric and curcumin. First, research shows that “pairing turmeric with black pepper can increase curcumin absorption by 2,000 percent,” says Zhu. Since it’s fat-soluble, it’s also a good idea to add turmeric with fat, such as in a smoothie with nut butter or roasted vegetables with olive oil.
— Additional reporting by Chandler Plante
Chandler Plante (she/her) is PS’s assistant health and fitness editor. She has more than four years of professional journalism experience, previously serving as an editorial assistant at People magazine and writing for Ladygunn, Millie and Bustle Digital Group.
Elizabeth Bacharach is a writer, editor, and content strategist covering health, wellness, and lifestyle topics. Most recently, she served as content manager for THE WELL and associate editor at Shape. In addition to PS, her work has appeared in magazines such as Women’s Health, Cosmopolitan, and Reader’s Digest.
