Turmeric

Effects and Benefits

Core Identification

Common Names:
- Turmeric
- Indian saffron
- Yellow ginger
- Golden spice
- Haldi (Hindi)
- Curcuma
- Jiang huang (Chinese)

Latin Name: Curcuma longa (Zingiberaceae [ginger] family)

Category: Herb

Potency Note: Turmeric's anti-inflammatory action is equal to or stronger than hydrocortisone and phenylbutazone, without their side effects. Its antioxidant action is more powerful than vitamin E. Curcumin functions as a dual inhibitor of arachidonic acid metabolism, inhibiting both 5-lipoxygenase and cyclooxygenase enzymes.

Critical Absorption Note: Curcumin is poorly absorbed alone (only 3-5% bioavailability). Always take with black pepper (piperine increases absorption 2,000%) and healthy fats.

Uses

Traditional Uses

• Digestive aid and liver support - Ayurvedic medicine, 4,000+ years; considered a symbol of prosperity and a cleansing herb for the whole body
• Wound healing (topical application) - Traditional Chinese Medicine, 2,000+ years
• Joint pain and arthritis treatment - Indian folk medicine, ancient origins
• Skin conditions, itching, and ringworm - Ayurvedic medicine
• Liver and gallbladder problems, jaundice - Traditional Chinese Medicine; Traditional Western (Eclectic physicians)
• Stop bleeding, ease chest congestion, menstrual discomfort - Traditional Chinese Medicine
• Stomachache, flatulence, constipation, colic - Ayurvedic medicine
• Topically for conjunctivitis, skin infections, ulcers, wounds, eczema - Ayurvedic medicine

Modern Uses

• Osteoarthritis pain reduction | Research quality: Moderate to Strong
• Key findings: Multiple studies show curcumin comparable to ibuprofen for pain relief without the gastrointestinal side effects. In one study, Meriva (a turmeric extract) at the equivalent of 200 milligrams of curcumin per day allowed patients with osteoarthritis to use 63 percent less NSAID medications while still obtaining relief from pain. Important note: Turmeric does not relieve pain directly, but its anti-inflammatory action makes it useful for arthritis.

• Source citations: Kuptniratsaikul V, et al. Clinical Interventions in Aging, 2014; Daily JW, et al. Journal of Medicinal Food, 2016; Balch, P. – Prescription for Herbal Healing

• Rheumatoid arthritis symptom management | Research quality: Moderate

• Key findings: Curcumin reduced morning stiffness, joint swelling, and improved walking time better than diclofenac sodium in RA patients. Both natural curcumin (1200 mg/day) and phenylbutazone (30 mg/day) improved joint swelling, morning stiffness, and walking time in people with rheumatoid arthritis, both better than placebo.

• Source citations: Chandran B, Goel A. Phytotherapy Research, 2012; Duke, J.A. – Handbook of Medicinal Herbs

• Dyspepsia and digestive disturbances | Research quality: Moderate to Strong

• Key findings: In a randomized, double-blind, placebo-controlled trial, treatment with turmeric (2 g/day for 7 days) was significantly better than placebo for patients with dyspepsia. The German Commission E has determined turmeric effective for digestive disturbances, particularly stimulating the gallbladder to empty. Turmeric has a soothing effect on the digestive system, helping increase the mucous protective lining of the stomach.

• Source citations: Bone, K. – Clinical Guide to Blending Liquid Herbs; Simon, D. – The Chopra Center Herbal Handbook

• Peptic and gastric ulcers | Research quality: Moderate

• Key findings: In one study, patients with ulcers were given turmeric capsules; after 12 weeks, 76 percent of participants no longer had ulcers. In a controlled trial, 88% of participants treated with turmeric (4 g/day) showed improvement in abdominal pain caused by gastric ulceration compared with 40% in the group receiving antacids. Turmeric tones the surface of ulcerations, decreases inflammation, stops bleeding, and helps prevent infection.

• Source citations: de la Forêt, R. – Alchemy of Herbs; Bone, K. – Clinical Guide to Blending Liquid Herbs

• Inflammatory bowel disease support | Research quality: Preliminary to Moderate

• Key findings: Curcumin may help maintain remission in ulcerative colitis patients when used alongside conventional therapy. One study showed curcumin extracts effective for avoiding relapse in patients with previous ulcerative colitis. Also shows promise for Crohn's disease and other inflammatory bowel conditions.

• Source citations: Hanai H, et al. Clinical Gastroenterology and Hepatology, 2006; de la Forêt, R. – Alchemy of Herbs

• Cardiovascular health and atherosclerosis | Research quality: Moderate

• Key findings: Curcumin supplementation improved endothelial function (blood vessel lining) comparable to moderate aerobic exercise. Curcumin fights atherosclerosis by deactivating platelet-activating factor (PAF) and inhibiting the growth of blood vessel muscle cells. The antiplatelet activity inhibits thromboxane production and platelet aggregation. A curcumin extract reduced the risk of heart attack in people who had undergone coronary artery bypass grafting.

• Source citations: Akazawa N, et al. Nutrition Research, 2012; Balch, P. – Prescription for Herbal Healing; de la Forêt, R. – Alchemy of Herbs

• Type 2 diabetes and insulin resistance | Research quality: Preliminary to Moderate

• Key findings: Turmeric has been shown to decrease inflammation associated with type 2 diabetes and lower fasting insulin levels. Research shows significant improvements in biomarkers that are risk factors for developing end-stage kidney disease (a common complication of diabetes).

• Source citations: de la Forêt, R. – Alchemy of Herbs; Bartram, T. – Encyclopedia of Herbal Medicine

• Cholesterol management | Research quality: Moderate

• Key findings: Turmeric's cholesterol-lowering effect has been compared to the drug clofibrate in studies. Dietary levels of curcumin as low as 0.1% significantly reduced rises in serum and liver cholesterol and increased the ratio of HDL cholesterol to total cholesterol.

• Source citations: Bartram, T. – Encyclopedia of Herbal Medicine; Bone, K. – Clinical Guide to Blending Liquid Herbs

• Mild to moderate depression | Research quality: Preliminary

• Key findings: Small studies suggest curcumin may be as effective as Prozac in managing depression symptoms.

• Source citations: Sanmukhani J, et al. Phytotherapy Research, 2014

• Cognitive function and Alzheimer's disease | Research quality: Preliminary

• Key findings: India's low rate of Alzheimer's disease has intrigued researchers. Laboratory studies show curcumin inhibits the growth of beta-amyloid (an abnormal protein in Alzheimer's brains) and helps clear it. A UCLA study found curcumin may help immune system macrophages clear beta-amyloid accumulation. Important caveat: A study on patients already suffering from Alzheimer's showed curcumin supplements did not help reverse existing symptoms.

• Source citations: Bellebuona, H. – Herbalist's Guide to Formulary; White, L.B. – 500 Time-Tested Home Remedies; Duke, J.A. – Handbook of Medicinal Herbs

• Liver protection | Research quality: Moderate

• Key findings: Curcumin protects the liver, stimulates the gallbladder, and scavenges free radicals. A study showed turmeric can dramatically improve liver function by significantly reducing levels of the enzyme ALT (elevated ALT indicates inflamed or injured liver cells) over a 12-week period. Early studies indicated turmeric essential oil or curcumin increased bile synthesis.

• Source citations: de la Forêt, R. – Alchemy of Herbs; Bartram, T. – Encyclopedia of Herbal Medicine; Bone, K. – Clinical Guide to Blending Liquid Herbs

• Antimicrobial uses | Research quality: Moderate

• Key findings: Turmeric has documented antibacterial, antifungal, and antiviral properties. It inhibits gram-positive bacteria and is highly toxic to Salmonella. The essential oil displayed significant antifungal activity. When applied to skin and exposed to sunlight, turmeric is strongly antibacterial. Traditionally used topically as an antiseptic for scrapes, cuts, burns.

• Source citations: Simon, D. – The Chopra Center Herbal Handbook; Bartram, T. – Encyclopedia of Herbal Medicine; Bone, K. – Clinical Guide to Blending Liquid Herbs

• Skin conditions (topical) | Research quality: Moderate

• Key findings: Applied to the skin, turmeric is useful for psoriasis, eczema, and fungal infections such as athlete's foot and ringworm. Research shows gotu kola and turmeric combination significantly improved eczema symptoms including scaling and itching.

• Source citations: Chevallier, A. – Encyclopedia of Herbal Medicine; Gladstar, R. – Medicinal Herbs

• Bone density support | Research quality: Preliminary

• Key findings: An Italian study found curcumin supplements increased bone density in people with osteopenia (low bone density) in the heel, finger, and upper jaw after 12 weeks, without side effects.
• Source citations: Amazing Wellness magazine, 2017; European Review for Medical and Pharmacological Sciences

Active Compounds

Primary Active Ingredients:
- Curcuminoids (2-5% of turmeric) - The primary therapeutic compounds including curcumin, demethoxycurcumin, and bisdemethoxycurcumin; responsible for anti-inflammatory and antioxidant effects. Curcumin was found to be the strongest free-radical scavenger in studies, as effective as the antioxidant BHA.
- Volatile oils/Essential oil (3-5%) - Including turmerone, atlantone, and zingiberene; contribute to anti-inflammatory properties; displays antifungal activity
- Polysaccharides - Support immune function
- Yellow pigment (curcumin) - Provides characteristic color; primary medicinal component
- Carotene - Equivalent to approximately 50 IU of vitamin A per 100 grams

Dosage Information

Standard Dosage:
- Form: Powder (culinary or supplement)
- Amount: 1-3 grams (½ to 1 teaspoon) per day; Commission E approves 1.5-3 g/day
- Frequency: Once or twice daily with meals
- Notes: For culinary/preventive use, ¼ to ½ ounce (7-15 grams) per day in food is acceptable

Therapeutic Dosage:
- Form: Standardized curcumin extract (95% curcuminoids), powder, tincture, or liquid extract
- Amount: 500-1,000 mg curcumin extract; or 1-10 grams powder; or 400 mg curcumin 3x/day
- Tincture: 1:2, 60% alcohol, 2-4 mL, 2-3 times per day
- Purpose: For arthritis, inflammation, digestive issues, dyspepsia
- Duration: Minimum 4-8 weeks for noticeable effects; can be taken long-term at moderate doses

Maximum Safe Dosage:
- Daily maximum: Up to 8,000 mg of curcumin extract in divided doses (clinical studies)
- Warning threshold: Start low and gradually increase; doses above 1,500 mg may cause digestive upset in sensitive individuals
- Caution: Doses greater than 15 grams per day should not be combined with antiplatelet or anticoagulant drugs

Bioavailability Notes:
- Critical: Poor absorption issue - Curcumin is poorly absorbed alone (only 3-5% bioavailability). Always take with:
- Black pepper (piperine): 20 mg piperine increases curcumin bioavailability 20-fold (2,000% increase)
- Healthy fats: Coconut oil, olive oil, ghee, avocado - curcumin is fat-soluble
- Heat: Taking turmeric heated in oil helps extract constituents and improve availability
- Important: Curcumin is NOT water-soluble - Herbal tea preparations will NOT be as effective as tinctures or oil-based preparations
- Enhanced forms available: Liposomal curcumin (7-8x better absorption), Curcumin with phosphatidylcholine/Meriva® (29x better absorption), BCM-95, Theracurmin

How to Take It

Timing:
- Best time of day: With meals (breakfast, lunch, or dinner)
- With food or on empty stomach? Always with food - improves absorption and reduces potential stomach upset
- Specific timing notes: If taking multiple times daily, space doses 6-8 hours apart; take with meals containing healthy fats for best absorption

Synergies - What It Works Well With

Complementary Supplements:
1. Black Pepper (Piperine) - Increases curcumin absorption by 2,000% (20-fold) | ESSENTIAL - Take together for effectiveness
2. Ginger - Both anti-inflammatory; synergistic for joint pain and digestive support | Combine for enhanced effects; traditional pairing
3. Omega-3 Fatty Acids (Fish Oil) - Both reduce inflammation; complementary mechanisms | Stack for cardiovascular health and arthritis
4. Boswellia (Frankincense) - Both support joint health through different pathways | Combine for comprehensive arthritis management; may be more powerful painkiller than turmeric alone
5. Bromelain - Enzyme that enhances curcumin absorption and adds anti-inflammatory effects | Take together for joint support
6. Ashwagandha + Boswellia + Zinc - Clinical combination used for osteoarthritis | Evidence-based formula with significant pain and disability reduction
7. Ghee (Clarified Butter) - Traditional Ayurvedic pairing; fat improves absorption | Use in golden milk and cooking
8. Gotu Kola - Combination significantly improved eczema symptoms including scaling and itching | Combine for skin conditions

Avoidance - What NOT to Combine With

Supplement Interactions:
1. High-dose Iron supplements - Turmeric may reduce iron absorption; may exacerbate iron deficiency | Separate dosing by 2-3 hours

Drug Interactions:
1. Blood Thinners (Warfarin, Aspirin, Clopidogrel) - Curcumin has blood-thinning properties; inhibits platelet aggregation; high doses (>15g/day) particularly problematic | Increased bleeding risk | Severity: Moderate to Severe
2. Diabetes Medications (Metformin, Insulin) - May lower blood sugar too much | Hypoglycemia risk | Severity: Moderate
3. Stomach Acid Reducers (Omeprazole, Famotidine) - Turmeric increases stomach acid production | May counteract medication effects | Severity: Mild to Moderate
4. Narrow Therapeutic Range Drugs (antiepileptics, immunosuppressants) - Consistent use of turmeric may change metabolism of these pharmaceuticals | Consult healthcare provider | Severity: Moderate

Contraindications:
- Biliary tract obstruction - Contraindicated (Commission E)
- Gallstones - Use only after seeking professional advice; turmeric stimulates gallbladder emptying
- Hyperacidity - Contraindicated
- Stomach ulcers - Contraindicated (though low doses may be protective, high doses may be ulcerogenic)
- Bleeding disorders - Blood-thinning properties may worsen
- GERD/Gastroesophageal reflux - May aggravate condition
- Hormone-sensitive conditions - Avoid with breast, uterine, or ovarian concerns; endometriosis; uterine fibroids
- Scheduled surgery - Discontinue 2 weeks before surgery (blood-thinning effects)

Safety Information

Long-Term Use:
- Generally considered safe in moderate doses (up to 2,000 mg turmeric powder or 500 mg curcumin extract daily)
- Commission E reports GI irritation possible from continued use
- Monitoring recommendations: If taking therapeutically long-term, periodic liver function tests may be prudent

Pregnancy:
- Safe as culinary spice; avoid concentrated supplements/standardized extracts, especially in first trimester (potential antifertility effect; emmenagogue/uterotonic effects)

Lactation:
- Use caution with concentrated extracts

Women Trying to Conceive:
- Care advised; evidence of antifertility effect at high doses

Kidney Stone Risk:
- Turmeric powder contains approximately 95% soluble oxalates; those with history of calcium oxalate kidney stones should limit supplementation

Side Effects:
- May cause stomach upset, nausea, dizziness, and GI irritation in some individuals
- Turmeric occasionally causes skin rashes

Safety Note:
- When turmeric is used in its natural whole form (vs. isolated curcumin), there is significantly reduced chance of interactions or safety concerns

Primary Uses At-a-Glance

Primary: Osteoarthritis and joint pain, rheumatoid arthritis, inflammation, digestive support, dyspepsia, peptic ulcers

Secondary: Liver protection, cardiovascular health, cholesterol management, type 2 diabetes support, cognitive function, skin conditions (psoriasis, eczema), antimicrobial support, bone density

Sources

Local Library:
- Balch, Phyllis – Prescription for Herbal Healing (TCM traditional uses, Meriva study with 63% NSAID reduction, atherosclerosis/PAF mechanism, phenylbutazone comparison)
- Bartram, Thomas – Encyclopedia of Herbal Medicine (cholesterol comparison to clofibrate, Salmonella toxicity, diabetes/insulin activity)
- Bellebuona, Holly – Herbalist's Guide to Formulary (NCI anticarcinogen recognition, UCLA beta-amyloid/myelogenesis study)
- Bone, Kerry – Clinical Guide to Blending Liquid Herbs (Commission E contraindications, liquid extract dosing, clinical studies including dyspepsia and gastric ulceration trials, antiplatelet mechanisms)
- Brewer, S. – TDT Encyclopedia of Vitamins (anti-inflammatory comparison to hydrocortisone, antioxidant comparison to vitamin E)
- Chevallier, Andrew – Encyclopedia of Herbal Medicine (inflammatory action note, psoriasis and athlete's foot uses)
- Clare, Bevin – Spice Apothecary (whole turmeric vs. isolated curcumin safety distinction, food-based dosage safety)
- de la Forêt, Rosalee – Alchemy of Herbs (therapeutic dosing, tincture ratios, peptic ulcer study, type 2 diabetes, liver ALT study, bioavailability tips)
- Duke, James A. – Handbook of Medicinal Herbs (Class 2b classification, contraindications, piperine 20-fold bioavailability increase, COX-2 inhibitor potential)
- Gladstar, Rosemary – Medicinal Herbs (cortisol receptor mechanism, British Journal of Cancer 2009 study, immune-enhancing properties)
- Hobbs, Christopher – Grow It, Heal It (Assyrian use, culinary dosing, pregnancy cautions)
- Moyad, M. – The Supplement Handbook (oxalate content data, kidney stone risk, IBS research assessment)
- Simon, David – The Chopra Center Herbal Handbook (German Commission E findings, stomach mucous protection, antimicrobial spectrum)
- White, Linda B. – 500 Time-Tested Home Remedies (Alzheimer's caveats regarding existing patients, antimicrobial/topical uses)

General Knowledge:
- Core Identification, basic Traditional Uses framework
- Cited clinical studies: Kuptniratsaikul V et al. (2014), Daily JW et al. (2016), Chandran B & Goel A (2012), Hanai H et al. (2006), Akazawa N et al. (2012), Sanmukhani J et al. (2014)