Top 6 Turmeric & Curcumin Benefits + Side Effects

Turmeric, the earthy bright yellow spice, seems to get all the hype. Ayurveda praises it for improving digestion, mood, and overall vitality. Modern science considers it a hot topic of research. Although “the golden spice” may seem like a panacea, there are only a handful of well-researched benefits it may offer. Many more are still being researched, including its underlying action on the gut microbiome. 

Disclaimer: This post is for informational purposes only. Please discuss your health concerns with your care provider and consult them before taking any supplements to avoid disease and drug interactions.

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What is Turmeric?

Turmeric is a plant of the ginger family with a history of use dating back nearly 4000 years. It’s used both as a culinary spice and as a medicinal remedy. Because of its vivid yellow color, turmeric is also known as “Indian saffron” and “the golden spice” (Prasad et al., 2011). 

Turmeric’s health-boosting potential is starting to be recognized by modern medicine. As of September 2023, over 41,000 papers have been published on turmeric and curcumin (Kępińska-Pacelik et al., 2023)! 

Turmeric vs. Curcumin

Turmeric is a plant and curcumin is its main active compound. 

You may have also heard of turmeric being referred to as Curcuma. However, Curcuma can refer to any of 120 plant species. The most well-known and widely recognized one is Curcuma longa L., aka turmeric (Sharifi-Rad et al., 2020). 

Turmeric contains different curcuminoids, of which curcumin was found to be the most active one. Scientists have isolated curcumin as far back as 1815., and some have even called it the “wonder drug of life.” (Sharifi-Rad et al., 2020). 

Depending on its origin and the soil where it is grown, turmeric contains 1%–9% curcuminoids (Priyadarsini et al., 2014; Dei Cas & Ghidoni, 2019). 

Compare that with high-quality curcumin preparations used in supplements that typically contain 95% curcuminoids (ranging from 75% to nearly 100%). Curcumin makes up about 60–70% of these curcuminoids (Dei Cas & Ghidoni, 2019). 

Fewer studies have focused on turmeric root than on its active compound curcumin. More high-quality clinical research on both turmeric and curcumin is needed to make sense of existing smaller and lower-quality studies (Paultre et al., 2022). 

Turmeric Root or Stem

You’ll often hear that the parts of turmeric that are used are the roots, but this is not technically correct. Like ginger, the portion of turmeric used is the rhizome. The rhizome is an underground stem, and it’s different from the plant’s root (Sharifi-Rad et al., 2020). 

Turmeric’s bright orange, finger-like rhizomes are dried and used as a spice or taken as a powder. The roots can be further purified to isolate curcumin, getting rid of the other compounds in the plant. 

Curcumin Bioavailability Issue

The main issue with curcumin is its low bioavailability. Only a small amount of curcumin is absorbed in the gut. The liver then further processes and binds a part of the absorbed curcumin, leaving only a tiny active bit in the body (Dei Cas & Ghidoni, 2019). 

Scientists are working to pair curcumin with other compounds like black pepper to boost its bioavailability (more on this in the Turmeric Supplement Synergies section below) (Dei Cas & Ghidoni, 2019). 

Turmeric Benefits Infographic

Turmeric in Ayurvedic Medicine and TCM

In Ayurveda, turmeric is thought to have many medicinal properties including strengthening the overall energy of the body, relieving gas, improving digestion, regulating menstruation, dissolving gallstones, relieving arthritis, reducing swelling, and getting rid of worms. Indians also use turmeric to “purify blood” and remedy skin conditions (Prasad et al., 2011). 

Ayurvedic medicine documents the use of turmeric for respiratory conditions (e.g., asthma, bronchial hyperactivity, and allergy), liver disorders, anorexia, rheumatism, diabetic wounds, runny nose, cough, and sinusitis (Araújo & Leon, 2001; Prasad et al., 2011). 

In Traditional Chinese Medicine (TCM), turmeric is mostly used for diseases associated with abdominal pain (Prasad et al., 2011). 

Top Turmeric & Curcumin Health Benefits

Many of the health benefits we go over in this post are promising, but need to be backed up by more research. We’ll focus on the top, most up-to-date, high-quality clinical studies (on both turmeric and curcumin) since they are most relevant to human health. 

1. Turmeric Helps Reduce Inflammation

The Key to Turmeric’s Benefits

Some scientists think that turmeric’s anti-inflammatory action underlies all its possible health benefits. Many diseases are linked with chronic inflammation, including heart disease, diabetes, obesity, arthritis, inflammatory bowel disease(IBD), and even depression and cancer (Peng et al., 2021).  

It’s thanks to its anti-inflammatory potential that turmeric is being researched in so many disease areas. A review described curcumin as “one of the natural compounds with the greatest potential” (Peng et al., 2021). 

Curcumin may act by damping inflammatory signaling while blocking the production of inflammatory messengers. Both are important for reducing pain, swelling, and tissue damage. Curcumin is also an antioxidant, which adds to its anti-inflammatory action (Peng et al., 2021). 

In a review of 66 clinical trials, turmeric/curcumin supplementation reduced levels of inflammatory markers like CRP and IL-6. It also improved antioxidant activity and reduced levels of MDA, a marker of oxidative stress (Dehzad et al., 2023). 

Arthritis

Arthritis is a disease of joint inflammation. It can involve swelling and tenderness of one or more joints. The risk of arthritis increases with age, affecting over half of adults 75 and older.

In meta-analyses of clinical studies, turmeric extracts and curcumin had the following effects on osteoarthritis (Wang et al., 2021; Hsiao et al., 2021; Feng et al., 2022):

• Reduced pain and stiffness in knee osteoarthritis
• Improved joint function
• Reduced the need for rescue medication 
• Had 12% fewer adverse events than typical nonsteroidal anti-inflammatory drugs (NSAIDs)

Aside from knee osteoarthritis, turmeric also reduced pain and inflammation in 4 other types of arthritis (ankylosing spondylitis, rheumatoid arthritis, juvenile idiopathic arthritis, and gout) (Zeng et al., 2022). 

It seems to be especially promising for rheumatoid arthritis. Curcumin reduced both inflammation and clinical symptoms in rheumatoid arthritis patients, according to a recent meta-analysis (Kou et al., 2023). 

Summary

Turmeric—alone and in combination with other compounds—likely helps improve symptoms of knee osteoarthritis. It may also help reduce inflammation and pain in other types of arthritis, but more research is needed. 

Although turmeric provided better pain relief in some studies, it’s still unclear how it compares to standard pain meds.  

2. Turmeric May Help with Allergies

Allergic rhinitis is an allergic reaction that causes sneezing, runny nose, and itchy eyes. Common triggers include pollen, dust, pet dander, and mold.

Curcumin reduced sneezing, runny nose, itching, and congestion compared with placebo in a 2-month clinical study of 241 people with hay fever (Wu & Xiao, 2016).

Animal studies point to curcumin’s wider allergy-busting potential. In mice, curcumin improved symptoms of food allergies, but this hasn’t been tested in humans (Shin et al., 2015). 

The effects of curcumin on asthma are mixed. In one study of 70 patients with bronchial asthma, curcumin failed to improve asthma symptoms (Abidi et al., 2014). 

In a study of children 7-18 years, adding turmeric to standard therapy didn’t improve asthma symptoms but reduced nighttime wakings and the use of rescue inhalers (Manarin et al., 2019). 

In an uncontrolled trial in India, plain or ghee-fried turmeric powder relieved symptoms in 60% of asthma patients. It might be that turmeric contains some compounds that are beneficial for asthma other than curcumin or that the trials were too small to detect an effect. More research is needed to confirm this (Abidi et al., 2014). 

If you suffer from allergies and eczema, be sure to read this post about probiotics for eczema. 

Summary

Turmeric is possibly effective at improving symptoms of hay fever. On the other hand, it’s uncertain whether turmeric helps with asthma. 

3. Curcumin Supports Digestion, Detox & Liver Health

Ayurvedic practitioners traditionally recommend turmeric for various digestive issues. It’s thought to be helpful for indigestion, loss of appetite, feeling of fullness after meals, and liver and gallbladder complaints (Prasad et al., 2011). 

In herbalism, turmeric is considered a cholagogue—a remedy that stimulates bile production and flow, improving the body’s ability to digest fats. It’s traditionally mixed with milk or water and taken for gut complaints and colds alike (Prasad et al., 2011). 

Research supports the use of turmeric for indigestion and liver health. Dyspepsia or indigestion refers to discomfort or pain in the upper belly, often after eating, that can cause bloating, nausea, or a feeling of fullness. In one clinical trial, taking turmeric for 7 days relieved overall symptoms of dyspepsia in 64% more patients than the placebo (Thamlikitkul et al., 1989). 

Functional Dyspepsia Relief

Dyspepsia can be functional, meaning that there’s no obvious cause for it. People with functional dyspepsia experience either epigastric pain syndrome (recurrent pain, discomfort, or burning in the upper abdomen) or postprandial distress syndrome (uncomfortable feeling of fullness after a normal-sized meal). 

Over one in ten people in the US suffer from functional dyspepsia and many seek alternative and complementary treatments (Aziz et al., 2018). 

In 132 patients with functional dyspepsia, curcumin improved indigestion and quality of life as well as the drug omeprazole (Yongwatana et al., 2021). 

In a small Iranian clinical study, curcumin with piperine (Bioperine) added to standard therapy (famotidine) for 30 days improved symptoms of indigestion in people with functional dyspepsia. Curcumin reduced abdominal pain, heartburn, bloating, and nausea better than drug treatment alone (Panahi et al., 2021). 

In another small study in patients with postprandial distress syndrome, taking turmeric three times daily after meals for 4 weeks reduced symptoms similar to the anti-flatulence medication simethicone. However, symptoms came back in 43- 46% of people after stopping turmeric, compared to 14% in the simethicone group (Sawangroj et al., 2019). 

Liver Health 

Curcumin is also considered to be a liver protectant. In several studies and analyses, curcumin reduced fatty deposits and improved labs in adults with non-alcoholic fatty liver disease (Rahmani et al., 2016; Panahi et al., 2017; Różański et al., 2023). 

Curcumin can be combined with digestive enzyme supplements, probiotics, and prebiotics for various gut complaints—so be sure to check out our guides on taking these products:

• When & How to Take Digestive Enzymes
• How to Maximize Probiotic Benefits
• When to Take Prebiotics & How to Boost scFOS Benefits

Summary

Studies support the traditional use of turmeric for reducing symptoms of indigestion, including functional dyspepsia. Curcumin also shows promise for non-alcoholic fatty liver disease. 

5. Curcumin Supports Mood & Complements Antidepressants 

Turmeric and curcumin may help balance mood and improve symptoms of depression, according to recent research. 

Most research shows that curcumin improves symptoms of depression after 6 weeks when taken along with an antidepressant. It seems to be most beneficial in middle-aged patients compared to older patients (Al-Karawi et al., 2016; Yu et al., 2016). 

Used alone, curcumin was similarly effective to the antidepressant fluoxetine in one study. Taking both products together was more beneficial than either product alone, increasing the response rate from 65% to 78% (Sanmukhani et al., 2014). 

Canadian guidelines state that curcumin extract at doses of 500-1000 mg daily may be recommended alone or in combination with antidepressants in mild to moderate depression (Sarris et al., 2022). 

If you suffer from depression, be sure to consult your doctor before taking turmeric to go over the medications you’re taking and the symptoms you’re experiencing. 

We cannot stress enough that supplements like curcumin can achieve added benefits when combined with the right probiotics. In this post, we cover the best-researched probiotics for anxiety, depression, and stress. 

Summary

Solid research backs the use of curcumin in depression, but it’s recommended to talk to a doctor before supplementing. 

6. Turmeric May Help Balance Cholesterol & Keep the Heart Healthy 

The research on turmeric and curcumin for cholesterol and lipids control is conflicting. 

In one large meta-analysis of over 50 clinical studies, turmeric and curcumin reduced total cholesterol, LDL cholesterol, and triglycerides while increasing the “good” HDL cholesterol, compared with the placebo (Dehzad et al., 2023).

In two other analyses, turmeric and curcumin reduced triglycerides but didn’t improve total cholesterol (Quin et al., 2017; Simental-Mendía et al., 2019). 

Turmeric’s antioxidant and anti-inflammatory potential may also support heart health. One small study hints that turmeric may help reduce blood pressure, improve antioxidant and anti-inflammatory status, and improve exercise performance (Hajleh et al., 2023). 

At Microbiome Plus+, our main focus is the gut microbiome, cholesterol science, and heart health. That’s why we created the Cholesterol Learning Hub, an amazing resource for anyone interested in supporting their heart health and overall wellness. 

Summary

Turmeric may help balance blood lipids and cholesterol while supporting heart health, but larger studies are needed to confirm this. 

Curcumin - Gut Microbiome: the Missing Link? 

Since curcumin seems to be poorly absorbed but is still able to achieve an array of health benefits, some scientists have hypothesized that it acts through the gut. But how can it affect so many parts of the body without leaving the gut? 

The gut microbiome may be the missing link! 

We know that the gut microbiome can affect everything from mood to heart health to hormones. Gut dysbiosis has been linked with many diseases, and the list is growing by the day (Fujimura et al., 2010). 

Curcumin may use the gut microbiome to achieve its effects. This might explain the paradox between its low bioavailability and its wide-ranging activities (Scazzocchio et al., 2020). 

When a person takes curcumin by mouth, high levels are detected in the gastrointestinal tract. Studies also reveal that curcumin and its metabolites influence the gut microbiota (Scazzocchio et al., 2020). 

On the one hand, curcumin changes the gut microbiota, boosting good bacteria and strengthening the gut lining. On the other hand, gut microbiota further activate curcumin. 

Animal studies show that curcumin shifts gut microbiota in favor of beneficial bacteria strains, such as Bifidobacteria, Lactobacilli, and butyrate-producing bacteria, and reduces the abundance of the pathogenic bacteria associated with disease (Scazzocchio et al., 2020). 

In a human trial, 30 healthy volunteers took turmeric and curcumin (with piperine) with food twice a day. They all experienced unique gut microbiome changes. Overall, there was a 15% reduction in bacterial species in the placebo group, and an increase in the supplemented groups—7% in those taking turmeric and 69% in the curcumin group (Peterson et al., 2018). 

These studies suggest that curcumin may play out its health benefits by protecting and boosting the gut microbiome. Future research has yet to explore this in more detail. 

More about the gut microbiome:

• Are Your Gut Microbiome Bacteria Healthy or in Dysbiosis?
• 14 Amazing Facts About the Human Microbiome & Your Gut

Summary

The fact that curcumin is poorly absorbed may not be a bad thing. New studies suggest that curcumin acts by boosting the gut microbiome, which may help it achieve wide-ranging health effects. 

Turmeric Supplement Synergies

The following supplements all act in synergy to boost turmeric’s specific health effects. 

Boost absorption:

• Piperine (from black pepper) increases the absorption of curcumin; it may increase the bioavailability of curcumin by as much as 2,000% (Shoba et al., 1998)

Boost anti-inflammatory action:

• Boswellia (Bannuru et al., 2018)
• Ginger (Zhou et al., 2022)
• Quercetin (Guran et al., 2019)

Boost immune support:

• Bromelain (Kritis et al., 2020)
• Methionine (Khisamova et al., 2021)

Boost joint support and performance:

• Glucosamine sulfate (Sterzi et al., 2016)
• MSM (Tanner et al., 2022)
• Chondroitin sulfate (Guan et al., 2022)

Many of the synergistic compounds listed are in our Turmeric Complex, formulated to achieve optimal bioavailability and health action. 

Side Effects of Turmeric & Curcumin

Turmeric is generally well tolerated and doesn’t usually cause side effects. 

The following side effects have been reported when turmeric or curcumin is taken by mouth:

• Rash
• Constipation
• Abdominal pain
• Diarrhea
• Reflex
• Nausea
• Vomiting

Side effects are not common and rarely expected with typical doses (1-6 g/day). 

Low-quality products may be contaminated with heavy metals and other impurities, so it’s important to choose a quality product. 

Our turmeric complex is a high-quality, premium product with turmeric powder, turmeric extract standardized to 95% curcuminoids, and select natural extracts. 

Turmeric may also interact with medications, especially with blood thinners, chemotherapy, antidiabetes drugs, and iron supplements. 

Consult a doctor before supplementing if you take any medications or have a chronic health condition.