Do Turmeric Supplements Work? Here’s What the Science Says

By Duane Mellor | August 18th, 2023

Should you take turmeric for brain health — and the myriad other uses they’re marketed for? Dietician Duane Mellor, a senior teaching fellow at the UK’s Aston Medical School, dives into the research on how turmeric actually measures up to health claims.

Turmeric has been used by humans for more than 4,000 years. As well as cooking and cosmetics, it’s been a staple of the traditional medicine practice of Ayurveda, used to treat a variety of conditions. Even today, turmeric remains a popular health supplement. There are plenty of articles and social media posts claiming the benefits of this spice for everything from brain function to reducing pain and inflammation. But while some of these claims are linked to evidence, most of this research is in cells and animals, making the actual effects on humans less clear. Here’s what we know.

What are curcuminoids?

While turmeric is reported to contain over 100 different compounds, most of its reported health benefits are linked to specific compounds called curcuminoids (the most abundant being curcumin). Curcuminoids are phenolic compounds, which are molecules that plants often make as pigments or to discourage animals eating them. This is what gives turmeric its distinctive colour, but it can also change how cells function.

Many of the potential health effects of turmeric have been linked to these phenolic compounds which, in the lab, have been shown to have an antioxidant effect.

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Antioxidants are substances which prevent or slow damage caused by free radicals – a harmful type of molecule that can cause inflammation, and has also been linked to heart disease and cancer.

But while turmeric does indeed act as an anti-inflammatory, many of the health benefits caused by this effect have only been proven in the lab (using cells) or in animals.

For example, one study fed obese mice one gram of curcumin per kilogram of body weight. After 12 weeks, they found that the mice given curcumin had similar improvements in brain function and lower levels of inflammation in their liver as the mice who had been on a weight loss diet.

So while this may have translated to healthier mice, it’s unclear whether the same would be true in humans. Not to mention that had this study been conducted in humans, an average 70kg person would have needed to consume over 2 kilograms of turmeric daily during the trial – which would be impossible.

Since no similar studies have yet been conducted on humans, we still don’t understand whether turmeric reduces inflammation in a similar way.

Turmeric’s effect on pain

Yet despite the lack of research showing benefits in humans, turmeric (and curcumin) are widely marketed as anti-inflammatory supplements for a range of conditions – including joint pain and arthritis. According to the results of one review, it does seem that in human trials turmeric supplements may have a modest benefit on pain compared to a placebo – and in some cases as as beneficial as non-steroidal anti-inflammatory drugs.

Turmeric supplements are often marketed for everything from heart health, to depression, to regulating blood sugar, to skin and eye health. Yet, studies haven’t proven the effectiveness of supplements and further, consuming too much turmeric has its own health risks.

But the studies included in this review appear to be of variable quality. Many were conducted using a very small population (ten people or fewer) and had a wide variation in the amount of turmeric participants were given. This means it’s hard to make a clear recommendation that turmeric is effective for pain.

Turmeric has also been suggested to have anti-cancer properties due to its anti-oxidant effect. In the lab, curcumin has been shown to reverse DNA changes in cells which cause breast cancer. But it’s less clear whether turmeric reduces the risk of cancer or supports treatment in humans. Some research has shown that using a turmeric gargle could reduce the side effects of radiotherapy in people with head and neck cancers, however.

It may also help people with a rare genetic condition called familiar adenomatous polyposis, with one clinical trial finding that consuming 120mg curcumin (about the same as a teaspoon of turmeric) was linked with fewer cancer-causing polyps for people with this condition – which can be a sign of the early stages of cancer.

With inflammation being linked to many cognitive health conditions such as dementia, some research has sought to understand whether turmeric can benefit brain function. So far, it’s unclear whether turmeric has any effect.

The trials that have been conducted in humans have generally been very small, with a lack of consistency in study design, dosage and how they measured cognitive effects. Again, this makes it difficult to see whether turmeric really does have an effect, or whether any cognitive improvements are due to other factors.

Does turmeric really work?

A major challenge in getting turmeric to work in our bodies is getting it from our gut into our bloodstream. Curcumin is quite a large compound – and as such can be hard for the body to absorb into the bloodstream because it isn’t very soluble in water.

But other research suggests that turmeric works by acting on the bacteria in our guts. Although more data is needed on whether this is true in humans, it could suggest that turmeric doesn’t need to be absorbed into the bloodstream in order to provide health benefits because it’s already absorbed through our gut.

Another challenge is the amount of turmeric needed to see benefits. In many studies only the curcumin extract is used – which makes up only about 3 to 5 percent of turmeric powder itself. With many studies giving greater than 1 gram of curcumin per kilogram for a mouse or rat, the equivalent amount for these effects to be seen in a human would be difficult to achieve – even in supplement form.

Turmeric is a great spice, giving a pleasant earthy flavor and vibrant natural yellow color to food. But it’s far from clear how its reported benefits translate to human health. So, enjoy turmeric as a spice and a color in food, but don’t rely on it to deliver major health benefits or to treat or cure disease.The Conversation

This article by Aston University Evidence-Based Medicine and Nutrition lead Duane Mellor Aston Medical School  is republished from The Conversation under a Creative Commons license. 

Quick answers to top Being Patient reader FAQs on turmeric as a dietary supplement product:

Is it safe to take turmeric pills daily?

Is it good to take turmeric capsules every day? And how often should you take them? What about taking them for the long term? The right dosage depends on a person’s overall health — and more isn’t always better, experts say, so it’s best to consult with your physician if you’re thinking about taking turmeric supplements regularly and get their view.

Who should not take turmeric / curcumin?

Normal dietary consumption of turmeric during the course of a meal here and there won’t cause any issues, experts advise, and turmeric does have nutritional value when consumed as part of a balanced diet. But for those who plan to shop the supplements aisle and start popping a turmeric capsule a day, be advised: According to the British Heart Foundation, there is a risk that turmeric in high doses may have a blood-thinning effect. For patients with vascular issues who are already being prescribed anticoagulants for blood clots, turmeric capsules could increase the risk of a dangerous health event. The British Heart Foundation also advises that people who have liver issues should avoid turmeric capsules, as one of their effects is stimulating the gall bladder to increase bile flow, and that can lead to negative outcomes for people with liver health problems. 

Are there any negatives, dangers, or side effects to taking turmeric supplements?

Again, getting a bit of turmeric with your every day diet won’t have side effects. But according to WebMD, there could be mild side effects from regular supplement usage. You’ll be at a higher risk for these negative effects if your capsules are higher dosages or you’re taking more than the recommended quantity.

  • stomach upset and nausea
  • dizziness
  • diarrhea

The higher your dosage of turmeric, the more likely you are to experience side effects. Stop taking turmeric if you’re having any of these issues. It’s best to connect with your doctor if the side effects are serious or lasting.

UPDATED: August 17, 2023, 6:59 P.M. ET: This article was updated with frequently asked questions and quick answers for our community, to help provide more science-backed information about about benefits, side effects and advised dosage for our readers.