Turmeric is a spice long used in the traditional medicine of several countries, including China and India, to treat pain and inflammation. Western herbal medicine practices also value turmeric for its ability to help reduce inflammation.
The primary compound in turmeric responsible for its inflammation-reducing properties is curcumin. Research suggests that regular consumption of turmeric can help with diseases that occur as a result of long-term inflammation, such as Alzheimer’s disease, obesity, arthritis, and type 2 diabetes.
In several studies, many people who took turmeric to reduce inflammation saw results between four and 12 weeks. However, results took longer for some people.
There are several ways curcumin in turmeric works to help reduce inflammation. The main ways include:
- Lowers chemicals that trigger inflammation: Studies suggest that curcumin stops or slows the production and action of certain key chemicals that are associated with inflammation, such as interleukins, TNF-α, and cyclooxygenase-2 (COX-2). This can help reduce inflammation in conditions like arthritis, psoriasis, inflammatory bowel disease (IBD), and asthma.
- Minimizes the effects of free radicals: Curcumin also has antioxidant effects that can help protect the body from damage caused by harmful molecules called free radicals, which worsen inflammation. However, this effect depends on the curcumin dose, how long you take it, and whether you combine it with black pepper (which can enhance absorption).
There are several ways you can add turmeric to your diet to enjoy its inflammation-reducing benefits. Add the spice to your foods, make it into a latte or tea, or take it as a supplement.
1. Cooking Tips and Recipes
You can include turmeric in your foods in the following ways:
- Grate fresh turmeric root over salad and marinades
- Use fresh or ground turmeric to make curried stew
- Add to your stir-fries
- Add to baked goods like muffins
- Stir into rice, quinoa, or couscous
- Add to eggs, omelets, and frittatas
If you are adding raw turmeric to your foods to reduce inflammation, it is important to know that its curcumin content is not bioavailable, meaning that the body does not easily absorb it.
To help your body absorb more curcumin, sprinkle black pepper on your dishes. Studies suggest that piperine, a compound in black pepper, can increase curcumin bioavailability by up to 2,000% in just 45 minutes.
Another way to improve curcumin bioavailability is by preparing it with a source of fat, such as avocado, olive oil, nut butters, eggs, or fish.
2. Tea
To make turmeric tea:
- Add two tablespoons of chopped turmeric or two teaspoons of turmeric powder to a small saucepan
- Add a pinch of black pepper to increase the bioavailability of curcumin
- Stir in 1-2 cups of water and bring to a boil
- Simmer for 5-10 minutes and then strain
- Optional: add lemon, fresh ginger, cinnamon, or honey to taste
3. Smoothies and Juices
Blend fresh turmeric with tropical fruits like mango, pineapple, or banana for a sweet anti-inflammatory boost. Consider adding a pinch of black pepper or a sprinkle of coconut oil to boost curcumin’s bioavailability.
4. Supplements
If you do not like raw turmeric, you can consider using turmeric or curcumin supplements. They are available as gummies, tablets, and capsules. Look for supplement brands that include phospholipids, antioxidants, or nanoparticles, as these ingredients can help your body absorb curcumin better.
There’s no standard dose of turmeric you should take daily. Most studies use between 500 and 2,000 milligrams. However, doses up to 8,000 milligrams are considered safe.
The amount of curcumin or turmeric you should take depends on the type of preparation or formulation. For example, the recommended dosage for nano-curcumin is around 80 milligrams daily, while the recommendation for turmeric powder is up to 3,000 milligrams daily.
There is no recommended time of day to take turmeric for inflammation. Instead, many experts suggest taking it with a meal, regardless of the time of day. Turmeric is better absorbed when taken with a meal, especially with fats like eggs, olive oil, or coconut oil.
If you are using turmeric supplements, it is best to take them in divided doses, about eight to 12 hours apart, to reduce the risk of side effects. If turmeric triggers a bowel movement for you or makes your stomach feel uneasy, you may want to avoid taking it close to your bedtime to prevent it from disrupting your sleep.
Turmeric or curcumin is generally safe in doses up to 8,000 milligrams daily. However, at high doses, you are more likely to experience side effects such as:
- Nausea and vomiting
- Acid reflux
- Stomach upset
- Diarrhea, or constipation
- Headaches
- Yellow stool
Some people may also experience allergic reactions to turmeric. Stop using turmeric and call your healthcare provider immediately if you notice of the following with turmeric or curcumin:
- Swelling of the face, lips, tongue, or throat
- Rash
- Hives
- Itching
- Difficulty breathing
While generally safe, there have also been reports of liver damage in people who take certain turmeric or curcumin supplements. Stop taking curcumin immediately and make an appointment with your healthcare provider if you notice these symptoms of liver damage:
- Fatigue
- Dark urine
- Jaundice
- Poor appetite
- Nausea
Do not use turmeric supplements if you are pregnant or breastfeeding without talking to your doctor first. There is not enough research to show if turmeric is safe during pregnancy or breastfeeding in amounts higher than those typically used in food.
Drug Interactions
Curcumin may interact with some medications, affecting how they work in the body. Do not use curcumin supplements or formulations without first talking to your doctor if you use any of the following medications:
- Chemotherapy
- Blood thinners or anticoagulants such as aspirin (acetylsalicylic acid), Plavix (clopidogrel), and Coumadin (warfarin)
- Insulin
- Oral antidiabetic medications such as Glucophage (metformin)
- Blood pressure-lowering medications such as Norvasc (amlodipine)
- Antacids such as Tagamet (cimetidine), omeprazole, or Zantac (ranitidine)
Turmeric, particularly its active ingredient curcumin, may help reduce inflammation. You can add it to your foods, blend it into a smoothie, or take it as a supplement.
Turmeric is generally safe to consume in foods. However, if you are using it as a supplement, be sure to take it as recommended, as higher doses may increase your risk of side effects. Also, talk to your doctor before taking turmeric during pregnancy or while taking other medications.
