THE MEDS I TAKE AND WHY

PART 9

TURMERIC

Turmeric Pros and Cons

What are the benefits of turmeric?

  • Nutrition
  • Benefits
  • Adverse effects
  • FAQ
  • Summary

Turmeric contains curcumin, a compound with medicinal benefits. People use it to help relieve pain and reduce inflammation. However, the curcumin in turmeric is difficult to absorb.

What is Turmeric (Cirumin) Good For?

Many high quality studies show that Turmeric has major benefits for your body and brain.  The curcumin in turmeric has low bioavailability. As a result, the amount of turmeric people typically consume in food is unlikely to produce many noticeable benefits.

Curcumin supplements, on the other hand, can be more potent. Scientists are working on ways to make curcumin more bioavailable, but research into the safety of this compound at higher doses is still ongoing.

Keep reading to find out more about turmeric, including its nutritional value, potential health benefits, and risks.

Nutritional value of turmeric:

Ground or fresh turmeric is an ingredient in many cuisines. It is a major ingredient in curry powder, and people also add it to smoothies, hot drinks, and soups.

According to the United States Department of Agriculture (USDA) National Nutrient Database (Trusted Source), 1 tablespoon (tbsp) of ground turmeric powder contains:

  • 29.3 calories
  • 0.91 grams (g) of protein
  • 0.31 g of fat
  • 6.31 g of carbohydrates
  • 2.1 g of fiber
  • 0.3 g of sugar

This serving also provides some other nutrients, such as:

  • 15.8 milligrams (mg) of calcium
  • 5.17 mg of iron
  • 19.6 mg magnesium
  • 28.1 mg phosphorous
  • 196 mg potassium

These are relatively small amounts of micronutrients in comparison to what adults need per day, with the exception of iron.

Adult males and postmenopausal females need 8 mg of iron daily (Trusted Source), so this serving of turmeric provides over half of the recommended daily intake.

For menstruating or pregnant adults, the need for iron is higher, at 18 mg and 27 mg respectively.

Benefits of turmeric:

Below are some of the potential health benefits of turmeric.

It is anti-inflammatory:

According to the Arthritis Foundation, curcumin is anti-inflammatory and blocks several inflammatory substances that the body creates.

Previous studies have found that taking curcumin reduces osteoarthritis pain and inflammation as effectively as nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen.

There is also some evidence that curcumin may reduce bone loss in people with rheumatoid arthritis (RA).

Learn more about turmeric for RA.

It can relieve pain:

Turmeric or curcumin may also relieve pain associated with inflammation.

A 2018 review (Trusted Source) of previous research found evidence that curcumin may alleviate pain due to a range of conditions, including arthritis.

It may help with IBS:

In Ayurvedic medicine, one of turmeric’s traditional uses (Trusted Source) is to aid digestion.

A 2022 review of past research found evidence that it may help with irritable bowel syndrome (IBS), particularly with regard to reducing abdominal pain.

The review included studies that mixed turmeric with other herbal remedies or that involved animal rather than human participants. This may affect the results.

Learn more about turmeric for IBS.

It may help with cancer treatment:

There is growing interest in curcumin as a potential cancer treatment. However, the National Cancer Institute (Trusted Source) emphasizes that clinical trials are still in their early stages. There is currently not enough evidence to suggest curcumin or turmeric can treat cancer.

Some short, small studies have found that curcumin may improve quality of life in people undergoing cancer treatment and could reduce side effects of radiation or chemotherapy.

Negative effects of turmeric:

As with all supplements, turmeric and curcumin can cause side effects. They may include:

Digestive symptoms:

In high amounts, turmeric or curcumin may cause an upset stomach. This could include symptoms such as:

  • nausea
  • stomach pain
  • acid reflux
  • vomiting
  • diarrhea

Blood thinning:

According to the British Heart Foundation, turmeric can thin the blood, which results in easier bleeding. It is unclear why this happens.

People who take blood-thinning drugs such as warfarin, or who have bleeding disorders, should avoid consuming large doses of turmeric or taking curcumin supplements. Doing so may increase the risk of bleeding.

Iron deficiency:

There is some evidence that turmeric supplements bind to iron, preventing the body from absorbing this nutrient.

A 2019 case report documents iron deficiency developing in a doctor who took high doses of turmeric extract for osteoarthritis, and mentions that previous studies have observed similar effects in mice.

More research is necessary to confirm if turmeric supplements can cause iron deficiency and what doses are safe.

Liver injury:

The Memorial Sloan Kettering Cancer Center highlights that there have been numerous reports of liver injury or toxicity in people using turmeric supplements, both at low and high doses. This is one of the reasonsI take Milk Thistle, which helps detoxify the liver.

Lead poisoning:

Lead contamination in turmeric is a major concern in places that produce this spice, such as India and Bangladesh, according to a 2017 paper. There are also reports of lead poisoning occurring in the United States due to contaminated turmeric.

Lead is highly toxic, and can build up in the body over time. It is especially harmful (Trusted Source) to children and during pregnancy, when lead in the bones enters the bloodstream, and can affect the fetus.

People who eat turmeric or who want to try turmeric or curcumin supplements must purchase this product carefully, buying only from reputable, safe sources (I buy mine at Sam’s Club and it also contains Piperine which increases the efficacy of the Turmeric).

Allergic reactions:

Herbal remedies can cause allergic reactions. Turmeric, in particular, is associated with skin rashes or allergic dermatitis.

People with an allergy to curcumin or turmeric may also experience itchiness, hives, or swelling around the lips or mouth.

For some, allergic reactions can become serious. Seek immediate help if a person develops severe symptoms.

Anaphylaxis:

Symptoms and what to do:

Anaphylaxis is a severe allergic reaction that can be life threatening. The symptoms develop suddenly and include:

  • hives
  • swelling of the face or mouth
  • wheezing
  • fast, shallow breathing
  • a fast heart rate
  • clammy skin
  • anxiety or confusion
  • dizziness
  • vomiting
  • blue or white lips
  • fainting or loss of consciousness

If someone has these symptoms:

  1. Check whether they are carrying an epinephrine pen. If they are, follow the instructions on the side of the pen to use it.
  2. Dial 911 or the number of the nearest emergency department.
  3. Assist the person in moving from a sitting position to lying down. If they have vomited, turn them onto their side.
  4. Stay with them until the emergency services arrive.

Some people may need more than one epinephrine injection. If the symptoms do not improve in 5 to 15 minutes, or they come back, use a second pen if the person has one.

FAQ:

Here are some frequently asked questions about turmeric:

Who should not take turmeric?

People who are pregnant, breastfeeding, have liver or bile duct problems, are undergoing chemotherapy, or who have recently had surgery should not take turmeric or curcumin.

Those with other conditions or who are taking other medications should consult a doctor before trying this supplement.

What medications should you not take with turmeric?

Scientists do not yet know how turmeric or curcumin may interact with different drugs, but there is evidence it may alter the effects of:

This may not be a comprehensive list. Anyone taking other medications should speak with a medical professional before trying turmeric supplements.

Is it safe to take turmeric every day?

It is probably safe (Trusted Source)to eat turmeric in meals regularly, as long as the product is pure turmeric.

However, taking amounts higher than a person would typically include in food may be unsafe during pregnancy. Curcumin supplements are also more concentrated than fresh or dried turmeric spice, which may result in side effects or drug interactions.

If someone is taking other medications or supplements, is pregnant or nursing, or has any other medical conditions, they should contact a doctor before trying turmeric supplements.

Summary:

Turmeric may help to relieve pain and reduce inflammation in people with conditions such as arthritis. Researchers are also investigating other potential benefits. But because of some of its side effects, turmeric may not be safe to take for some people.

It is important to use caution when deciding whether to try turmeric or curcumin supplements. Speak with a doctor before using it for advice, particularly if a person takes other medications or has underlying medical conditions.