Deep dive on turmeric

The use of dietary supplements continues to grow, especially with an aging population. A recent National Health and Nutrition Examination Survey found that over half of adults in the United States have taken at least one dietary supplement. Beyond the more common vitamin and mineral supplements, incorporating botanical supplements has become more popular. Turmeric (Curcuma longa) is a popular choice that may promote several health benefits depending on the individual.  

Turmeric basics 

Turmeric comes from the root of rhizome and is often recognized for its rich golden-orange color. This supplement can be consumed in a liquid, powder, capsule, tablet, soft gel, or gummy form. Added as a spice while cooking, turmeric can alter recipe color and flavor, with one widespread use being an ingredient in curry powder. Often combined with ginger, milk, or honey, turmeric can also be made into herbal tea or golden milk. Alternatively, turmeric is available in several choices that can be taken as an oral supplement.   

Curcumin, a polyphenol, is an active ingredient in this spice and has been linked with potential health benefits. Taken individually, curcumin has poor bioavailability. Absorption of curcumin can be improved when combined with fat-containing food sources or with piperine, a compound found in black pepper.    

The recommended dosage for turmeric can vary, but the Food and Drug Administration suggests that up to 8 grams per day (or 3 teaspoons) can be safely consumed. However, higher amounts may cause gastrointestinal (GI) distress in some individuals. On average, clinical trial supplementation of turmeric ranges from 300 mg to 4,000 mg per day. It’s advisable to divide the supplementation into smaller doses to help limit adverse side effects.   

Potential benefits 

Given that inflammation is a concern with chronic disease, the inclusion of plant-based foods or supplements naturally high in polyphenol concentration is recommended. With anti-inflammatory and antioxidant properties, curcumin is thought to help protect cells and limit oxidative damage from free radicals in the body. While research remains ongoing, some clinical trials have suggested turmeric may be beneficial with certain conditions, including:  

• Osteoarthritis: With supplementation, research supports a decrease in inflammatory markers and improvement in symptoms.  
• Cardiovascular disease: Increased polyphenol consumption can support blood pressure, lipid levels, and endothelial cell function.  
• Allergies: The inclusion of curcumin can aid allergy symptom relief by lowering circulating cytokines and prostaglandins.  
• Metabolic syndrome: Some evidence suggests metabolic syndrome management with turmeric to help support healthy weight loss and lipid profile.  
• Depression: Lowering anti-inflammatory cytokines with curcumin may support anti-depressant effects on the brain. 

Supplement risks 

If supplemented only in the short term, turmeric concerns are limited. In the long term, turmeric may come with risks, specifically in a supplement form. The main difference is the amount found in the supplement compared to a food source. Turmeric supplements typically offer a higher, more concentrated dose, which may increase potential risks with specific patient populations. Caution with supplementation should be encouraged in those with liver failure, blood clotting disorders, or in women who are pregnant or breastfeeding. Experts also recommend monitoring turmeric supplementation with the following conditions.   

• Kidney stones: Turmeric naturally contains oxalates, which can accumulate in certain individuals. In excess, oxalate can combine with calcium to form crystals, resulting in kidney stones. More research is needed to determine the specific risk of turmeric supplementation with kidney stones. In general, high-dose supplementation should be avoided.     
• Drug-nutrient interactions: Depending on the supplementation amount, turmeric should be discouraged with several medications. These include certain pain medications, chemotherapy agents, blood thinners, and immunosuppressants.  
• Additional side effects: Excessive intake of a curcumin supplement may lead to GI upset or a skin rash.    

Patient application 

Like any dietary supplement, the use of turmeric should be personalized. With the FDA’s limited regulation of supplements, the effectiveness and dosage of each product can vary. It’s important for both you and your healthcare professional to review each product to ensure its safety. Foods with turmeric can be a great addition to your diet, offering potential health benefits without the concerns of high-dose supplements. If you’re considering oral supplementation, it’s important to discuss this with your doctor to ensure it’s the right choice for you.     

*This blog is not meant to provide medical advice. Patients should speak with their medical doctor about their health and taking dietary supplements. 

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References

National Center for Health Statistics. Dietary Supplement Use Among Adults: United States, 2017-2018. https://www.cdc.gov/nchs/data/databriefs/db399-H.pdf. Accessed October 23, 2024.  

John Hopkins Medicine. Health: Turmeric Benefits. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits. Accessed October 23, 2024.  

Harvard Health Publishing. Turmeric benefits: A look at the evidence. https://www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence#:~:text=Turmeric%20and%20curcumin%20supplements%20are,about%203%20teaspoons)%20a%20day. Accessed October 25, 2024.  

Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods. 2017; 22;6(10):92.  

Washington O, Robinson E, Simh D, et al. Oxalate nephropathy and chronic turmeric supplementation: a case report. J Bras Nefrol. 2024;46:99-106.  

Therapeutic Research Center. Turmeric. Natural Medicines. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=662.  Accessed October 23, 2024.   

Kunnumakkara AB, Hegde M, Parama D, et al. Role of turmeric and curcumin in prevention and treatment of chronic diseases: lessons learned from clinical trials.  ACS Pharmacol Transl Sci. 2023;6:447-518.