What Is Turmeric (Curcumin)? Health Benefits, Risks, More

Turmeric (Curcumin): Potential Benefits, Known Risks, and More

Turmeric (Curcumin): Potential Benefits, Known Risks, and More
Asya Nurullina/Shutterstock
By
Updated on September 26, 2022
by

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Turmeric has a long history in ayurvedic medicine as a treatment for health problems like pain and fatigue.

While you can consume turmeric as a root or ground spice, it has also risen in popularity as a supplement for joint pain, mood disorders, and more.

Here’s what you need to know about turmeric supplements.

12 Scientific Health Benefits of Turmeric and Curcumin

12 Scientific Health Benefits of Turmeric and Curcumin

Next up video playing in 10 seconds

Potential Health Benefits of Turmeric

Many of the potential health benefits of turmeric have been credited to curcumin, the plant compound that gives the spice its bold yellow color.

“I often recommend turmeric for its powerful anti-inflammatory properties, as research shows its main compound, curcumin, can significantly reduce inflammatory markers,” says Kathryn Durston, RDN, the owner of Naturally Good Nutrition in Grand Rapids, Michigan. Inflammatory markers are substances in the blood that indicate inflammation in the body.

Although there have been more than 400 clinical trials evaluating the potential benefits of turmeric for various health conditions, the formulation and dosage of turmeric supplements used in studies varies widely. It’s difficult to know which formulations and dosages are effective, making it a challenge for doctors to make recommendations.

“Most studies are smaller in sample size, shorter in duration, and often lack standardized dosing,” says Sarah Kamely, RDN, an integrative registered dietitian in Miami. There’s a lack of consensus on dosing, upper limit, and long-term safety data, she adds.

With that in mind, here are several ways turmeric and curcumin may benefit health.

May Ease Arthritis Pain

Curcumin contains anti-inflammatory properties, making it a potentially effective treatment for inflammatory conditions such as arthritis.

For example, a systematic review and meta-analysis of 10 studies involving more than 500 patients with rheumatoid arthritis (a chronic autoimmune disease that affects the joints) concluded that curcumin supplements improved inflammation and symptoms, including joint pain.

In another systematic review and meta-analysis, researchers examined the results of 23 studies across more than 2,000 patients with knee osteoarthritis (a condition where the cartilage in knee joints wears down). They discovered that curcumin alone or in combination with other treatments (including nonsteroidal anti-inflammatory drugs) significantly reduced joint pain compared with a placebo.

More studies are needed to confirm these benefits in larger groups of patients with arthritis, and to determine the ideal dosage.

May Reduce Depression Symptoms

Curcumin has anti-inflammatory, antioxidant, and neuroprotective properties that may protect the brain and regulate mood.

In patients with major depressive disorder, those who took 1,000 milligrams (mg) of curcumin daily for six weeks experienced similar improvements to those who took an antidepressant or a combination of the two treatments, according to a small study.

That said, studies that showed curcumin or turmeric helped depression were based on small groups of humans. The authors of one review say more studies are needed to determine the optimal formula, dose, duration, and potential side effects of curcumin for depression.

May Help Prevent and Manage Type 2 Diabetes

Thanks to turmeric’s anti-inflammatory effects, it shows promise as a potential treatment for inflammatory conditions such as type 2 diabetes.

Animal research suggests that curcumin may improve insulin resistance (a condition in which the body doesn’t respond properly to insulin, a hormone that helps manage blood sugar) and delay diabetes development.

More research is needed to determine whether turmeric or curcumin can play a helpful role in the prevention and management type 2 diabetes. Current research has many limitations, including small sample sizes, a lack of standardized dosing, and short study periods, Kamely says.

May Complement Cancer Treatment

Curcumin may promote the death of cancer cells and stall their spread to other areas of the body.

But don’t celebrate just yet. “Lab and animal studies have shown that turmeric can prevent cancer growth and kill certain cancer cells, but large clinical trials have yet to be completed in humans,” says Kamely.

Another caveat is that turmeric may interact with drugs that treat cancer, such as tamoxifen, doxorubicin, and cyclophosphamide, she adds. So, talk to your oncologist before starting a turmeric or curcumin supplement.

May Support Skin Health

Turmeric is an anti-inflammatory, antimicrobial, and antioxidant-rich spice, making it potentially effective for treating skin conditions like psoriasis (a chronic autoimmune condition that causes itchy, scaly rashes), itching, and facial redness. But this is based on limited research that doesn’t offer a specific treatment protocol.

In addition, turmeric is likely to be ineffective as a standalone treatment for skin concerns because of its poor bioavailability. It should be considered as a complementary therapy instead.

Weight Loss Effect of Turmeric

It’s unclear whether turmeric or curcumin can help with weight loss.

One study of people with metabolic syndrome (a group of conditions that occur together and increase the risk of heart disease, stroke, and type 2 diabetes) showed promising results.

 It found that those who took 800 mg of curcumin containing 8 mg of piperine (a compound in black pepper that boosts bioavailability) twice daily for 30 days lost nearly 5 percent of their body weight.
Because curcumin is an antioxidant, it may help reduce inflammation, which is one factor involved in the development of obesity.

While some studies indicate weight loss benefits, we need more research in humans to assess whether turmeric and curcumin supplements are a safe and effective option.

 It’s more helpful to focus on an overall healthy diet and lifestyle for weight loss, Kamely notes.

Potential Risks and Side Effects of Turmeric

Turmeric and curcumin supplements contain the spice and its active ingredients in greater quantities than you’d get by cooking with it. This means turmeric and curcumin supplements carry potential risks and side effects to consider.

Also, note that the U.S. Food and Drug Administration (FDA) regulates supplements differently from conventional drugs; it’s the manufacturers who are responsible for producing a safe product and labeling it correctly.

 So, it’s important to take precautions before adding turmeric or curcumin supplements to your routine.

Risks

Some curcumin supplements are formulated to be absorbed in higher amounts. Such high bioavailability may increase the risk of acute liver injury (also known as acute liver failure). The loss of liver function occurs in days or weeks and causes symptoms such as yellowing of the skin and eyes (jaundice), abdominal pain, nausea and vomiting, sleepiness, and confusion.

The spice can also enhance the effect of blood thinners, possibly increasing bleeding risk. So, don’t take a turmeric or curcumin supplement if you take a blood thinner like warfarin.

Curcumin and turmeric may also interact with antidepressants, antibiotics, antihistamines, heart medications, and chemotherapy, and affect blood sugar levels in people who take diabetes medications.

 Talk to your doctor before taking curcumin or turmeric supplements if you use any of these medications. That conversation is also important if you have a history of gallbladder disease or upcoming surgery.

People who are pregnant or nursing may safely eat foods with turmeric, but should avoid taking the spice in supplement form.

Side Effects

The following side effects are associated with oral turmeric and curcumin supplements.

In people who are allergic to turmeric and curcumin, the spice can cause hives, abdominal pain, or a rash.

Forms of Turmeric

Turmeric supplements can be purchased in the following forms:

  • Capsules
  • Powders
  • Gummies
  • Tinctures
The curcumin in turmeric is poorly absorbed by the body, so manufacturers add black pepper or piperine to the supplement formula to improve bioavailability.

How to Select and Store Turmeric Supplements

Follow these tips for selecting and storing turmeric or curcumin supplements.

Selection

To choose a quality turmeric or curcumin supplement, check the label for U.S. Pharmacopeia (USP), NSF International, or ConsumerLabs. This means the product has undergone third-party testing for quality and purity.

Storage

In general, it’s best to store supplements in a cool, dry place at room temperature after they are opened. Check the product for specific storage instructions.

Dosage of Turmeric Supplements

Supplements contain a significantly higher concentration of curcumin and other curcuminoids than you’d find in ground turmeric. For example, a supplement with 0.5 grams (g) of turmeric extract provides 400 mg of curcuminoids, while 0.5 g of ground turmeric contains only 15 mg of curcuminoids.

To take the right dose, check the supplement label for the serving size. One serving size may supply 500 to 1,000 mg of turmeric or curcumin, says Kamely.

Ask your healthcare provider if this dosage is safe and appropriate for you, taking your medical history and health goals into consideration.

The Takeaway

  • Turmeric and curcumin supplements offer potential anti-inflammatory and antioxidant benefits, which include joint pain relief, mood regulation, blood sugar control, improved skin health, and anti-cancer properties.
  • The risks of turmeric and curcumin supplements include liver damage and medication interactions. Side effects may include nausea or vomiting, diarrhea, constipation, acid reflux, stomach upset, and allergic reactions.
  • Talk to your healthcare provider before taking a turmeric or curcumin supplement to ensure it’s safe and appropriate for you.

Common Questions & Answers

What are the health benefits of turmeric?
Turmeric contains anti-inflammatory and antioxidant properties, which may offer health benefits. Studies suggest turmeric may help ease arthritis pain, decrease depression, and support skin health. It also may provide some protection against cancer and diabetes, though more research is needed.
One study suggests curcumin, the main active ingredient in turmeric, may boost weight loss in people with metabolic syndrome by nearly 5 percent when taken in doses of 800 mg with 8 mg piperine — a compound in black pepper — twice daily for 30 days. More research is needed before turmeric supplements can be recommended for weight loss.
Some people have reported diarrhea, headache, skin rash, and yellow stool at doses ranging from 500 to 12,000 mg. Turmeric may also interact with certain drugs, such as heart medications, blood thinners, antidepressants, chemotherapy treatments, and diabetes medications.
There are no long-term studies to indicate whether it’s safe to take turmeric supplements every day. Studies suggest it is safe in small doses, but high doses or long-term use may cause GI issues in some people. Turmeric may also interfere with certain medications and health conditions.
The recommended serving size typically ranges from 500 to 1,000 mg per day. Consult your healthcare provider before you take a turmeric or curcumin supplement to ensure it’s safe and appropriate for you.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Turmeric. National Center for Complementary and Integrative Health. May 2020.
  2. Munekata PES et al. Health Benefits, Extraction and Development of Functional Foods With Curcuminoids. Journal of Functional Foods. April 2021.
  3. Funk JL et al. Perspective on Improving the Relevance, Rigor, and Reproducibility of Botanical Clinical Trials: Lessons Learned From Turmeric Trials. Frontiers in Nutrition. December 2021.
  4. Panknin AS et al. Clinical Trials Evaluating Turmeric Dietary Supplement Treatment of Obesity-Associated Disorders of Glucose Metabolism or Bone. Journal of the Endocrine Society. April-May 2021.
  5. Kou H et al. Effect of Curcumin on Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Frontiers in Immunology. May 31, 2023.
  6. Zhao J et al. Efficacy and Safety of Curcumin Therapy for Knee Osteoarthritis: A Bayesian Network Analysis. Journal of Ethnopharmacology. March 2024.
  7. Lopresti AL. Potential Role of Curcumin for the Treatment of Major Depressive Disorder. CNS Drugs. February 7, 2022.
  8. Sanmukhani J et al. Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial. Phytotherapy Research. April 2014.
  9. Spanoudaki M et al. Curcumin as a Multifunctional Spice Ingredient Against Mental Disorders in Humans: Current Clinical Studies and Bioavailability Concerns. Life. April 5, 2024.
  10. Pivari F et al. Curcumin and Type 2 Diabetes Mellitus: Prevention and Treatment. Nutrients. August 2019.
  11. Tomeh MA et al. A Review of Curcumin and Its Derivatives as Anticancer Agents. International Journal of Molecular Sciences. February 2019.
  12. Curcumin (Curcuma, Turmeric) and Cancer (PDQ®) – Health Professional Version. National Cancer Institute. October 2024.
  13. Rosa da Mata I et al. Benefits of Turmeric Supplementation for Skin Health in Chronic Diseases: A Systematic Review. Critical Reviews in Food Science and Nutrition. July 2020.
  14. Vollono L et al. Potential of Curcumin in Skin Disorders. Nutrients. September 2019.
  15. Di Pierro F et al. Potential Role of Bioavailable Curcumin in Weight Loss and Omental Adipose Tissue Decrease: Preliminary Data of a Randomized, Controlled Trial in Overweight People With Metabolic Syndrome. Preliminary Study. European Review for Medical and Pharmacological Sciences. November 2015.
  16. Kasprzak-Drozd K et al. Curcumin and Weight Loss: Does It Work? International Journal of Molecular Sciences. January 2022.
  17. Turmeric. LiverTox. June 2024.
  18. Curcumin. Oregon State University.
  19. Bahramsoltani R et al. Pharmacokinetic Interactions of Curcuminoids With Conventional Drugs: A Review. Journal of Ethnopharmacology. September 2017.
  20. Turmeric Benefits: A Look at the Evidence. Harvard Health Publishing. March 22, 2024.
  21. Turmeric Benefits. Johns Hopkins Medicine.
  22. Shoba G et al. Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers. Planta Medica. May 1998.
  23. Cooperman T. How Does Turmeric Spice Compare to Curcumin (Turmeric Extract) in Supplements? I Sprinkle it on My Foods and Wonder if That's Equivalent to Taking a Supplement. ConsumerLab.com. October 2024.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
grant-chu-bio

Grant Chu, MD

Medical Reviewer
Castle Connolly Top Doctor

Grant Chu, MD, is an assistant clinical professor at the David Geffen School of Medicine at UCLA. Dr. Chu is also the associate director of education at the UCLA Center for East-West Medicine, using technology to further medical education.

He is board-certified in internal medicine by the American Board of Internal Medicine and is a diplomate of the National Certification Commission for Acupuncture and Oriental Medicine.

He received a bachelor's degree in neuroscience from Brown University, where he also earned his medical degree. He has a master's in acupuncture and oriental medicine from South Baylo University and a master's in business administration from the University of Illinois. He completed his residency in internal medicine at the University of California in Los Angeles and a fellowship at the Center for East-West Medicine at UCLA.

He has held academic appointments at the University of California in Irvine and the University of Queensland in Australia.

See full bio

Jessica Migala

Author

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

See full bio
See Our Editorial PolicyMeet Our Health Expert Network