Drinks with added health benefits are booming around the world
A golden orange spice, turmeric has long been used to add color and flavor to a range of cooked foods. This relative of the ginger root has also been used for its healing properties for centuries, in Chinese and Ayurvedic medicine. The active ingredient in turmeric, a polyphenol called curcumin, is known for its antioxidant and anti-inflammatory properties.
As the benefits of turmeric become more widely known, it's increasingly common to find turmeric supplements that claim to deliver its health benefits in a concentrated form. But are they actually worth the money? Click on to find out.
Native to South Asia, turmeric is one of the fastest-growing health supplements in terms of its popularity in recent years.
A staple of pantries in Indian homes, the spice is part of the country's cuisine and cultural (as well as healing) traditions.
The turmeric spice is a member of the same plant species as ginger. It has been used in Ayurvedic medicine (a traditional Indian medicine) for thousands of years.
It's thought that turmeric's natural properties help it fight infection. In Ayurvedic medicine, it is believed to act as an antiviral, antibacterial, and antiparasitic. It has long been used to help with diabetes, pain, rheumatism, osteoarthritis, and skin conditions like eczema.
Turmeric is said to help with a host of conditions, including high cholesterol, hay fever, depression, gingivitis, premenstrual syndrome, and even hangovers. There is limited clinical proof to back up these claims though.
The active ingredient in turmeric is a natural compound—a polyphenol—called curcumin. Curcumin has both antioxidant and anti-inflammatory properties.
Similar to other colorful, plant-based foods, turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals such as sunlight and pollution, shielding the cells from damage.
Turmeric and its components, which include the compound curcumin, have been the subject of numerous scientific studies.
Research studies have indicated the potential for turmeric to benefit a number of conditions, including inflammation, degenerative eye conditions, metabolic syndrome, arthritis, hyperlipidemia, anxiety, muscle soreness after exercise, and kidney health.
Although studies have yielded some positive results, these have not been consistent. Some cases have been small or based on animals, which make it hard to draw reliable conclusions.
Turmeric supplements can cost anywhere between US$14 and $30. Whether or not they offer any tangible benefits is up for debate.
Curcumin, the active compound in turmeric, is found in small quantities. It's thought only between 2-6% of turmeric contains curcumin.
Curcumin is where the anti-inflammatory, antioxidant effect of turmeric is found, which can help treat or prevent diseases like arthritis.
The Arthritis Foundation in the US updated its guidance regarding turmeric supplementation. It stated that turmeric supplements likely won’t help reduce symptoms of arthritis, however, curcumin supplements might.
A systematic review published in 2021 analyzed more than 10 randomized controlled trials. It found curcumin supplements may be helpful for managing osteoarthritis.
Curcumin is hard for the body to absorb, with potentially only about 2-3% of what's consumed actually ending up in your bloodstream.
To increase the absorption of curcumin, take curcumin supplements with black pepper or healthy fats, including eggs, yogurt, or milk.
Curcumin is safe for daily use, experts seem to agree. The standard use is 500 milligrams, twice a day.
Curcumin supplements can often be labeled as "turmeric curcumin." To choose the best type, pick one containing 95% curcumin.
People shouldn’t exceed 1,000 milligrams of curcumin in a day. The side effects of taking very high doses of these supplements are nausea and diarrhea.
More curcumin is not necessarily better. Like anything, too much can be risky. Turmeric supplements may increase your risk of kidney stones, particularly if this runs in your family. Curcumin supplements contain much higher concentrations of the compound than a person would consume through their diet.
High doses of curcumin, as found in concentrated turmeric and curcumin supplements, can interact with certain medications.
Turmeric and/or curcumin supplements can lessen the effects of indomethacin, aspirin, ibuprofen, or acetaminophen.
Those receiving chemotherapy treatments should talk to a doctor before taking turmeric supplements. It's possible for the supplements to interfere with some types of chemotherapy agents.
Turmeric or curcumin supplements can increase the risk of bleeding in people taking warfarin.
People taking a medication called tacrolimus may experience increased side effects if they consume high amounts of curcumin.
The digestive process breaks down the beneficial compounds in turmeric that are consumed through food, and eliminates them quickly. Incorporating the spice regularly into your meals can safely boost your intake.
Overall, experts say it's probably best to get curcumin and most other nutrients in whole food form rather than to take turmeric pills, tinctures, capsules, or gummies.
Combining the spice with black pepper may help increase your body’s ability to absorb the spice's beneficial compounds. When combined with curcumin, a substance in black pepper called piperine has been shown to increase bioavailability by 2000%.
Turmeric root makes a nourishing and tasty tea. You can add chopped root to two teaspoons of turmeric powder, bringing it to a boil in one to two cups of water. Simmer it for five minutes and strain, then add lemon or honey to taste. The tea can be drunk warm or cold.
Add turmeric and black pepper to hearty soup recipes for a kick of spice that can benefit your health. It works particularly well with vegetables like butternut squash and pumpkin.
Sources: (The New York Times) (Johns Hopkins Medicine) (CNBC) (British Heart Foundation)
Are turmeric supplements worth the money?
They're touted as a miracle cure for many ailments
HEALTH Healthy living
A golden orange spice, turmeric has long been used to add color and flavor to a range of cooked foods. This relative of the ginger root has also been used for its healing properties for centuries, in Chinese and Ayurvedic medicine. The active ingredient in turmeric, a polyphenol called curcumin, is known for its antioxidant and anti-inflammatory properties.
As the benefits of turmeric become more widely known, it's increasingly common to find turmeric supplements that claim to deliver its health benefits in a concentrated form. But are they actually worth the money? Click on to find out.