Many studies highlight turmeric’s antioxidant and anti-inflammatory properties, but the wide range of potencies and doses of supplements used in studies makes health claims difficult to confirm.

Dr. Keith Singletary, professor emeritus of nutrition at the University of Illinois at Urbana-Champaign, reviewed the evidence regarding turmeric. What is his opinion? “I think this is promising,” he says, but he emphasizes that it’s not “the panacea that the marketing makes it out to be.”

Turmeric health benefits

Turmeric’s health properties come from natural compounds called curcuminoids. “The main one, curcumin, is thought to be primarily responsible for turmeric’s health benefits,” Singletary says.

What does curcumin do? The best evidence focuses on two of her conditions: arthritis and metabolic syndrome.

arthritis

Considering turmeric’s anti-inflammatory properties, it’s no surprise that researchers have studied its use for arthritis. This supplement appears to reduce pain and stiffness caused by osteoarthritis, the most common form of this painful joint disease.

“It’s not a miracle drug, but it’s probably as effective as ibuprofen or acetaminophen,” says Janet L. Funk, Ph.D., professor of medicine and associate director of research at the University of Arizona College of Medicine in Tucson. . Her laboratory studies plant-based nutritional supplements for inflammatory diseases.

metabolic syndrome

It is not a disease but a collection of conditions such as obesity, high blood pressure, high blood sugar, and high triglycerides that collectively increase the risk of diabetes, heart disease, and stroke. According to the National Heart, Lung, and Blood Institute (NHLBI), about 1 in 3 American adults have metabolic syndrome.

Studies have investigated turmeric’s effects on blood sugar, triglycerides, insulin levels, and inflammation (also involved in metabolic syndrome). “In general, there was overwhelming evidence that it could help reduce all of these things. So it might have some benefit for people who are overweight and worried about inflammation or diabetes.” “No,” Funk said.

However, there is a very big caveat. “There are a lot of inconsistencies between studies,” Singletary said. And therein lies the problem in evaluating turmeric.

imperfect science

Although much research has been done on turmeric, the research is inconsistent. Researchers tested different amounts of the supplement on different groups of people over different lengths of time. Some studies have added compounds like piperine, found in black pepper, to increase turmeric’s activity in the body (researchers call this “increased bioavailability”). Masu).

For example, one study on knee osteoarthritis had participants take 180 milligrams (mg) of curcumin for eight weeks. In another experiment, he administered 500 mg and 5 mg of bioperine (black pepper) extract three times a day for six weeks.

Most studies were conducted within four months, so researchers don’t know what will happen with long-term use. “The bottom line is that there are currently no definitive, well-designed studies,” Funk says. She’s skeptical that such a thing will happen, given that it’s not funded by the dietary supplement industry or the National Institutes of Health.

risk of turmeric

Turmeric is probably safe when taken from spices or in recommended amounts in supplements, says the National Center for Complementary and Integrative Health. Ingestion of large amounts can cause gastrointestinal side effects such as nausea and diarrhea.

Piperine increases the bioavailability of curcumin by inactivating enzymes in the liver that break down curcumin, which poses its own set of problems. “The enzyme is [breaking down] Most of the drugs that people take,” Funk says. In theory, piperine could cause the drug to build up in the body, increasing the risk of side effects. “Generally speaking, if you are taking other medications, you want to avoid products that contain piperine, as it can interfere with the metabolism of other medications,” she added.

An even bigger concern is the rare but serious risk of liver damage from turmeric supplements and the high levels of lead found in these products. Several studies, including those co-authored by Funk, have found that some turmeric supplements, particularly those containing turmeric root, contain excessive amounts of lead. Ingesting large amounts of lead can have toxic effects on the body, including heart and kidney problems.

Should I take turmeric?

Is it worth taking turmeric? “That’s the million-dollar question,” Singletary said. Given the lack of clear evidence regarding its benefits and potential risks, it’s safest to consume turmeric through your diet, he says. You can add spices to soups, stews, sauces, and smoothies. Add a pinch of black pepper or cook turmeric in oil to increase bioavailability.

When using turmeric supplements, it can be difficult to know which form is best or how much to take. Singletary said the best advice is to ask your health care provider. Start with a low dose and see how your body responds. Also, don’t expect turmeric to be a “cure-all”. That’s unlikely, he adds.