Turmeric is sometimes referred to as Indian saffron, Curcumin, Jiang Huang (in Chinese medicine), or its botanical names Curcuma longa and Curcuma domestica. Turmeric, a relative of ginger, is a perennial plant with enlarged, fleshy roots and leaves extending upward from its root’s erect, thick stems (1). Turmeric originated in India and was later cultivated in China and is recognized as a vivid yellow-orange spice often used in Indian, Southeast Asian, and Middle Eastern cuisine (2,3). The active (and most studied) constituent of turmeric is curcuminoids, which have robust anti-inflammatory and antioxidant properties that provide a domino effect of benefits.

Unfortunately, the pharmaceutical industry has isolated and even synthesized curcuminoids. Synthesized curcuminoids, known as curcumin or sCUR, are made from petroleum-based materials (4,5). Synthesization aside, isolating curcuminoids and ignoring that the entire plant’s constituent makeup has benefits is an allopathic way of thinking. We cannot look at just one constituent of a plant, especially when it comprises dozens responsible for its overall benefits.

Research-Backed Health Benefits of Turmeric

Curcuminoids are known for their medicinal properties used in India for thousands of years (6). Most importantly, curcuminoids have robust anti-inflammatory and antioxidant properties that provide a long list of benefits, including: 

Rich in Antioxidants

Antioxidants can help fight damage from harmful free radicals. The buildup of free radicals has been linked to chronic diseases, such as cancer and heart disease. Curcumin is a potent antioxidant with a chemical structure that can neutralize free radicals (7). While the chemical form of curcumin neutralizes free radicals, it also boosts the activity of your body’s antioxidant enzymes and protects the body (8). Additionally, a meta-analysis has shown that pure curcumin has antioxidant properties, concluding that:

“It reduces the concentration of malondialdehyde (MDA) in serum and has potential to increase the total antioxidant potential (TAC). The action of curcumin on markers of oxidative stress is associated with its properties directed to the removal of reactive oxygen and nitrogen, metal chelation, and regulation of numerous enzymes. Curcumin has therefore been proven to be an antioxidant. Further research, however, is necessary due to the still too few studies assessing pure curcumin (not curcuminoids, without the addition of enhancers, such as piperine) and limitations in the form of a diverse study population affected by various diseases, which may significantly affect the results (9).”

Anti-Inflammatory Properties

Although inflammation is a natural bodily response, chronic inflammation can lead to detrimental health effects. Chronic inflammation has been linked with many diseases, such as type 2 diabetes, asthma, and certain cancers (10). One study concluded:

“Curcumin has good anti-inflammatory properties, and curcumin regulates NF-κB, MAPK, AP-1, JAK/STAT and other signaling pathways, and inhibiting the production of inflammatory mediators. Curcumin in the treatment of IBD, arthritis, psoriasis, depression and atherosclerosis and other diseases, can reduce inflammatory response, effectively improve symptoms, play a role in the treatment of diseases. Now, the pharmacokinetics and anti-inflammatory effects of curcumin have been improved to some extent by the structural modification and modification of curcumin, preparation research and drug combination therapy. Among them, curcumin dietary supplement or adjuvant drug has significant therapeutic effect, which is the most feasible way for curcumin application at present (11).”

Another study noted curcumin’s powerful anti-inflammatory effects were similar to some anti-inflammatory drugs without the dangerous side effects (12). I recommend Gaia Herbs Turmeric Supreme for these benefits.

May Help Arthritis 

Arthritis is a common disorder characterized by inflammation of the joints (13). Again, turmeric’s central active ingredient is curcumin, which has a powerful anti-inflammatory effect (14). Research studying the effects of curcumin on arthritis noted improvements in arthritis management (15). Several studies have found curcumin more effective than anti-inflammatory drugs while also helping manage pain in arthritis patients (16,17,18). I recommend Gaia Herbs Turmeric Supreme Extra Strength for these benefits.

May Support Heart Health

Unfortunately, heart disease is the world’s number one cause of death (19). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, you can at least take steps to lower your overall risk. That’s where turmeric may come in.

One study found that curcumin may help reverse many steps in the heart disease process (20). Studies propose that curcumin can improve endothelial function (21). Evidence indicates that endothelial dysfunction (a type of non-obstructive coronary artery disease) is associated with cardiovascular events (22). One study uncovered that curcumin is as effective as Atorvastatin (Lipitor), a statin (23).

May Improve Brain Functionality

Brain functionality includes speech, judgment, thinking and reasoning, problem-solving, emotions, and learning, amongst many other functions (24). Brain-derived neurotrophic Factor (BDNF) is a growth hormone that functions in your brain (25). Increased brain levels of BDNF may delay the progression and even reverse brain disease and improve brain function (26). 

Curcumin has exhibited the ability to increase brain levels of BDNF (27). One study discusses the therapeutic effects of curcumin in neurodegenerative disorders such as Alzheimer’s, Parkinson’s, multiple sclerosis, glioblastoma, and epilepsy by modulating various molecular pathways in brain cells. The study even noted curcumin’s role in preventing Aβ neurotoxicity (28). 

May Support the Immune System

If you read my post, The Importance of Immune Health, you know the immune system protects the body from outside invaders, such as bacteria, viruses, fungi, and other toxins (29). When you support your immune system, you potentially support your body’s ability to fight sickness. 

Turmeric’s curcumin content can also support the immune system. One study noted how curcumin fights infectious diseases by operating with both immunological and extra-immunological mechanisms (30). Another study mentioned turmeric’s many beneficial properties may be due to its ability to modulate the immune system (31). For these benefits, I recommend The Brother’s Apothecary’s Immunity or Organic Orange Turmeric CBD Honey.

Anticancer Properties

Statistics say that 158.3 of every 100,000 individuals will die from cancer, but what if they didn’t have to (32)? Thankfully, decades of research suggest the active ingredient in turmeric (curcumin) interferes with multiple cell signaling pathways, which supports its potential role in modulating cancer development and progression (33). One review concluded:

“As reported in this review, curcumin targets multiple signaling pathways involved in the initiation, development, and growth of tumors. Growth factors, transcription factors, protein kinases, cytokines, and genes taking part in apoptosis are the molecular targets of curcumin, which appears to significantly affect the development of various different malignancies (34).” 

Safety Information, Contraindications & Interactions

According to mainstream sources, turmeric is likely safe when used short term. They claim turmeric products providing up to 8 grams of daily curcumin seem safe when used for up to 2 months and up to 3 months when providing up to 3 grams daily. They note that turmeric usually doesn’t cause serious side effects, but some people can experience stomach upset, nausea, dizziness, or diarrhea at higher doses. They also caution against taking medicinal amounts of turmeric if you are pregnant, breastfeeding, have bleeding, gallbladder, liver problems, or hormone-sensitive conditions (35).

As per trusted herbalist Richard Whelan, turmeric is an extremely safe herb that may be used by the very young or elderly. He also mentions that Ayurvedic medicine uses turmeric to alleviate nausea while pregnant and to encourage milk production while breastfeeding. Despite turmeric’s safety profile, high doses (over 10 grams daily) aren’t recommended while taking anticoagulant or antiplatelet medication (36).

How to Use Turmeric & Product Recommendations

I try to buy herbs locally when I make my own herbal remedies. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I haven’t made many herbal remedies with turmeric, but I enjoy adding it to food and making turmeric milk lattes (recipe coming soon). Aside from that, I recommend a few premade herbal products, including: 

• Gaia Herbs Turmeric Supreme combines turmeric, black pepper, quercetin, devil’s claw, boswellia, and ginger root to support joint mobility and help repair normal daily wear and tear with optimal absorption.
• Gaia Herbs Turmeric Supreme Extra Strength helps reduce occasional joint discomfort due to normal daily wear and tear. These vegan liquid phyto-capsules combine turmeric with black pepper to aid the absorption of curcuminoids in their extra-strength formula. 
• MaryRuth’s Organic Turmeric Gold Liquid Drops blend turmeric, black pepper seed, cassia cinnamon bark, and more for immune-supporting and neuroprotective properties. 
• MaryRuth’s Organic Turmeric Liquid Drops is a single-herb tincture that helps maintain normal cartilage in joints. Promote joint health and function by supporting the body’s inflammatory response.
• MaryRuth’s Probiotic Turmeric+ is a blend of turmeric and three probiotic strains formulated to support the gastrointestinal tract. Turmeric promotes gut health in various ways, including modulating the microbiome and supporting immune function. 
• The Brother’s Apothecary’s Golden Milk is a sweet and spicy CBD-infused golden milk latte powder crafted with organic coconut, sustainable coconut sugar, turmeric, ginger, fresh ground Vanilla beans, and an array of savory and illuminating spices.
• The Brother’s Apothecary’s Immunity is a CBD capsule infused with turmeric and black pepper to support your immune system and create a healthy body. These gluten-free and vegan capsules contain a powerhouse of bioactive compounds, including turmeric’s primary component, curcumin, and coconut oil for additional absorption.
• The Brother’s Apothecary’s Organic Orange Turmeric CBD Honey combines two powerhouse flavors to create a well-rounded and robust honey that is the perfect addition to any beverage or recipe.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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