Alma Bax 
There are so many health benefits of turmeric that it’s hard to believe that it can be used not only as a spice but also as a medicinal plant with many benefits. Here are 9 health benefits of turmeric and curcumin that is available in many Indian dishes including curry.
Turmeric, also known as “Indian Saffron” and “King of Spices” is the dried ground root of the Curcuma longa plant. It was a prized spice in Sanskrit and Ayurveda texts. The yellow pigment it contains is curcumin. The health benefits of turmeric are well-documented in Ayurveda and other traditional Indian texts. It has been shown to inhibit growth of cancer cells, stop the development of Alzheimer’s and increase immunity.
Turmeric is one of the most widely-used spices in the world. It is used in everything from teas and desserts to curry and sauces. There are many different species of turmeric that have different medicinal properties. However, the most commonly known species are the Curcuma longa and Curcuma domestica that are used in cooking.. Read more about health benefits of turmeric and ginger and let us know what you think.
Updated 17. June 2021, based on a medical opinion from
The most important outcomes
Turmeric has a wide range of health advantages. Turmeric includes curcumin, a substance that may help you lose weight, decrease inflammation, lower your risk of heart disease, and improve your overall health. Continue reading
Is it okay to consume turmeric? Most individuals may safely use turmeric or curcumin supplements, according to studies. People with health issues, on the other hand, should seek medical advice first. People who take blood thinners, such as B. People, should cease taking them. Continue reading
Dosage of turmeric and some helpful hints Take 500 to 1,000 milligrams of turmeric extract or curcumin daily with a high-fat meal for optimum effects. Divide your dosages between morning and evening if you’re taking more than 500 mg each day. Continue reading
Nutritional programs that provide outcomes
Everything is planned for you with our customized meal plans. All you have to do is concentrate on preparing, eating, and enjoying nutritious and tasty meals.
Turmeric, a brilliant yellow spice used in Asian and Middle Eastern cuisines, has a long list of health advantages, including weight reduction and arthritic pain treatment. While some of these impacts are backed up by solid scientific data, others will need further investigation.
Continue reading to discover more about turmeric’s possible health advantages, whether or not you should use it, and how to do so safely and efficiently.
The most important outcomes
Turmeric has a wide range of health advantages. Turmeric includes curcumin, a substance that may help you lose weight, decrease inflammation, lower your risk of heart disease, and improve your overall health. Continue reading
Is it okay to consume turmeric? Most individuals may safely use turmeric or curcumin supplements, according to studies. People with health issues, on the other hand, should seek medical advice first. People who take blood thinners, such as B. People, should cease taking them. Continue reading
Dosage of turmeric and some helpful hints Take 500 to 1,000 milligrams of turmeric extract or curcumin daily with a high-fat meal for optimum effects. Divide your dosages between morning and evening if you’re taking more than 500 mg each day. Continue reading
Nutritional programs that provide outcomes
Everything is planned for you with our customized meal plans. All you have to do is concentrate on preparing, eating, and enjoying nutritious and tasty meals.
What exactly is turmeric?
Turmeric is derived from the Curcuma longa plant, which is native to India and Southeast Asia. Although it is a member of the ginger family, it is also known as Indian saffron.
Turmeric is crushed into a powder that lends a brilliant golden color, spicy flavor, and earthy fragrance to curry and other ethnic foods.
Turmeric includes curcuminoids, which are phytochemicals (plant compounds) that give the spice its vibrant color. Curcumin, the most significant of them, is the active component in turmeric and has been linked to health benefits.
Curcumin, on the other hand, is only found in trace amounts in turmeric spices. On average, pure turmeric powder contains approximately 3% curcumin, whereas curry mixes contain even less.
Indians are thought to take 2,000 to 2,500 milligrams of turmeric and 60 to 100 mg of curcumin per day in their diet.
Turmeric extracts, or specific formulations, have been produced in recent years. Curcumin may be found in high concentrations in these preparations, with up to 95% curcumin. One pill of 500 mg turmeric extract, for example, may deliver 475 mg of curcumin. Isolated curcumin supplements are also available.
To evaluate the health benefits of turmeric, most studies utilize turmeric extracts or pure curcumin. The health benefits of turmeric and curcumin are used interchangeably in this text.
Here’s a rundown of nine different ways turmeric may be used. To get a full overview, click on a subject to get there directly, or read all topics.
- Loss of weight
- Ignition
- Heart health is important.
- Arthritis
- the liver of a goose
- glucose levels in the blood
- Muscle ache
- Inflammatory bowel disease (IBD) is a kind of bowel illness that
- Leather
1. Can turmeric aid in weight loss?
Turmeric or curcumin may help you lose weight faster. This isn’t the case at all.
Researchers found that consuming curcumin resulted in an average weight reduction of 1.14 kg in individuals who were overweight or at high risk of developing type 2 diabetes, based on an analysis of 11 clinical studies.
Only one research has demonstrated that consuming curcumin causes fast weight loss: a 2015 study of 44 individuals with metabolic syndrome who were already on a weight-loss regimen.
Participants in this research dropped an average of 1.6 pounds on a low-calorie diet over the course of 30 days. They dropped an average of 4.1 kg and 4.1 cm in waist circumference after adding 800 mg of curcumin to the same diet for the following 30 days.
In the majority of trials, participants were instructed not to alter their normal diet or physical activity while taking turmeric or curcumin. The findings of these weight-loss trials are contradictory.
In one research, 240 individuals at risk of type 2 diabetes were given either 1500 mg of curcumin or a placebo on a daily basis. Participants in the curcumin group dropped an average of 3.9 kg and 3.6 cm in waist circumference after nine months. Those who were given the placebo gained weight and their waistlines became wider.
Weight loss was shown in other trials when individuals were instructed not to alter their eating habits or exercise routines, although to a lesser degree.
According to several research. Despite positive improvements in certain heart health markers such as B., triglyceride levels have decreased. not a reduction
Curcumin may be able to assist you in losing weight and slimming down your waistline. However, this does not seem to be the case for everyone, and it is unclear what factors contribute to increased effectiveness.
Many individuals, fortunately, may lose weight without the need of medicine or supplements. The goal is to adopt lifestyle adjustments that lead to weight reduction success. A low-carb diet and a predilection for high-protein meals, for example, have been shown to help people lose weight.
Curcumin doses in weight reduction trials range from 500 to 2000 mg per day.
Summary
Curcumin, often known as turmeric, may help you lose weight. The outcomes of these experiments, however, are mixed.
2. Is turmeric anti-inflammatory?
When the body is exposed to an irritant, such as a virus, a splinter, or an open wound, it detects and protects itself by developing immunity. It is a short-term reaction of the body to aid in the fight against illness and the healing of an injury.
Inflammation may, however, develop chronic in certain instances as a result of stress, disease, or lifestyle factors. Low levels of inflammation that last for a long time have been related to heart disease, diabetes, cancer, and other illnesses. Controlling inflammation may help you age more gracefully.
Curcumin has been shown in animal and human trials to help decrease inflammation. Curcumin’s anti-inflammatory properties have recently been shown in high-quality clinical trials.
Curcumin has been found to decrease the levels of inflammatory markers in the blood in individuals with chronic illnesses, including C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a) (TNF).
In 2015, researchers found that taking 1,000 mg of curcumin for eight weeks reduced CRP levels by an average of 2.12 mg/dL in individuals with metabolic syndrome. People receiving a placebo, on the other hand, had no change in CRP levels.
In other trials, however, turmeric or curcumin did not significantly decrease CRP or other inflammatory markers in individuals with rheumatoid arthritis, severe renal disease, or heart disease, according to one study.
Curcumin doses in studies that looked at changes in inflammatory markers ranged from 250 to 1500 mg per day.
Summary
Curcumin has been found in many, but not all, trials to decrease inflammatory markers in individuals with metabolic and other chronic diseases.
3. Is turmeric good for your heart?
Curcumin’s function in heart health has received generally favorable, though varied, studies.
Function of the arteries
Healthy arteries ensure that nutrition, hormones, and other essential chemicals are delivered to the muscles, brain, and other organs. Heart disease is exacerbated by damage to the inner layer of the arteries, which may be caused by excessive blood sugar or other factors.
Curcumin, according to research, protects the inner layer of the arteries, which keeps them open while blood passes through them.
Postmenopausal women who took 150 mg of curcumin daily or exercised at least three times a week exhibited comparable improvements in blood function in a 12-week trial.
When individuals with type 2 diabetes took 300 mg of curcumin per day for eight weeks, they saw comparable improvements in vascular function and inflammatory indicators as those who took statins.
While curcumin seems to enhance vascular health, it does not appear to reduce blood pressure much. Curcumin has little or no impact on blood pressure in general, according to two evaluations of clinical studies published in 2019.
Fortunately, altering your lifestyle may help you reduce your blood pressure.
Fat
Curcumin has been shown in many trials to assist individuals with metabolic syndrome, type 2 diabetes, and heart disease reduce their triglyceride levels.
Curcumin may also help individuals with their low-density lipoprotein (LDL) cholesterol levels. Curcumin may be helpful for individuals at risk of heart disease and high LDL cholesterol, according to researchers who analyzed seven studies in 2017.
Curcumin substantially reduced LDL cholesterol and triglyceride levels in individuals with type 2 diabetes or metabolic syndrome, according to a recent research. The outcomes of these investigations, however, were quite different. The greatest outcomes came from trials in which participants took at least 300 milligrams of curcumin each day for at least eight weeks.
Curcumin, on the other hand, does not always enhance all heart-health markers.
For example, all participants in an eight-week trial of individuals with metabolic syndrome were given basic health counseling. LDL cholesterol levels were reduced in those who received 1,000 mg of curcumin each day. People who took curcumin and those who got a placebo saw comparable changes in low-density LDL, the kind most closely linked to heart disease.
To discover more about additional methods to reduce your cholesterol, see our whole guide.
Curcumin doses used in studies to evaluate improvements in heart health range from 80 to 2,000 mg per day.
Summary
Curcumin has been proven in many trials to enhance arterial health and decrease triglyceride and LDL cholesterol levels. Curcumin, on the other hand, seems to have little or no impact on blood pressure and low density LDL cholesterol.
4. Turmeric may help with arthritic symptoms.
Arthritis is a condition in which the joints become inflamed over time, causing discomfort and limiting mobility.
Osteoarthritis, often known as wear and tear arthritis, is the most prevalent kind and occurs as people become older. The illness most often affects the knees, hips, and neck, although it may affect any joint.
According to an analysis of clinical trials, using turmeric or curcumin extract to relieve arthritic pain is just as beneficial as taking non-steroidal anti-inflammatory medications (NSAIDs) like aspirin or ibuprofen.
When compared to medicine, consuming curcumin for arthritic symptoms had extra advantages, according to one research.
For 28 days, 139 individuals with osteoarthritis of the knee were given 1500 mg of curcumin or NSAIDs. Pain alleviation was comparable in both groups at the conclusion of the trial, however the curcumin group experienced fewer digestive adverse effects than the NSAID group. Another perk? They each dropped one kg on average.
Although there has been limited study on the use of curcumin in individuals with rheumatoid arthritis, preliminary findings indicate that it may be helpful in this condition.
People with rheumatoid arthritis who took 250 or 500 mg of curcumin daily for three months had much better symptoms and lower inflammatory markers than those who took a placebo, according to a 2017 research. A recent research found that consuming 500 mg of curcumin per day improved with rheumatoid arthritis symptoms.
Curcumin doses in trials looking at improvements in arthritic symptoms range from 250 to 2000 mg per day.
Summary
Curcumin has been found to be as effective as nonsteroidal anti-inflammatory medications (NSAIDs) in reducing arthritic pain in studies. Early research suggests that it may help with certain rheumatoid arthritis symptoms.
5. Does turmeric help with fatty liver?
When the body accumulates too much fat in the liver, it is called non-alcoholic fatty liver disease (NAFLD). NAFLD is characterized by high levels of liver enzymes, insulin, and inflammatory markers.
One-third of individuals develop serious liver damage over time. Fatty liver patients are also more likely to develop type 2 diabetes and heart disease. Is there any benefit to consuming turmeric or curcumin?
There is compelling evidence that turmeric or curcumin may help individuals with NAFLD decrease their liver enzyme levels.
Curcumin not only decreased liver enzymes, but also blood sugar, insulin resistance, and waist circumference in patients with NAFLD, according to a 2020 analysis of nine randomized studies.
People with NAFLD who took curcumin for 8 to 12 weeks decreased their waist circumference by an average of 2.12 cm, according to four studies published in 2020. However, waist circumference dropped substantially in some trials, whereas no change in waist circumference was found in others.
Participants receiving 70 mg of curcumin daily for eight weeks showed a 79 percent decrease in liver fat, whereas those taking a placebo saw a 27.5 percent reduction in liver fat, in one of the few trials of curcumin assessing changes in liver fat in individuals with NAFLD.
A recent research, on the other hand, showed that taking 1500 mg of curcumin per day in conjunction with lifestyle modifications did not decrease liver fat or other markers of liver health any more than lifestyle changes alone.
The findings of utilizing curcumin in NAFLD patients are generally promising, although not completely consistent, as they are in many other research on curcumin.
In the case of liver illness, however, lifestyle modifications may be very beneficial. What lifestyle adjustments are you making? A keto or low-carbohydrate diet, for example, has been found to ameliorate and, in some instances, reverse non-alcoholic fatty liver disease.
Curcumin dosages ranging from 250 to 3,000 mg per day have been utilized in trials to assess changes in NAFLD symptoms.
Summary
Curcumin supplementation has been shown in trials to decrease liver enzyme levels and insulin resistance indicators in individuals with non-alcoholic fatty liver disease. However, apart from lifestyle modifications, it is unknown whether it has any additional advantages.
6. Is turmeric effective in lowering blood sugar and insulin levels?
Keeping your blood sugar and insulin levels under control if you have diabetes may help you avoid consequences including heart disease, kidney illness, and eyesight loss.
In individuals with type 2 diabetes, consuming turmeric or curcumin has been shown to decrease hemoglobin A1c (HbA1c), a long-term indication of blood sugar management, and fasting blood sugar levels.
Curcumin consumption decreased fasting blood glucose levels by an average of 8.8 mg/dL (0.5 mmol/L) and HbA1c values by 0.5 percent, according to an analysis of 11 clinical studies. The outcomes of the many research, however, varied.
Curcumin or turmeric was given by individuals with type 2 diabetes in many trials, but blood sugar levels did not improve, but triglycerides and other health markers improved.
Because curcumin may decrease blood sugar levels, it’s essential to talk to your doctor before using it if you’re on insulin or other insulin-stimulating medications (sulfonylurea). When curcumin is used with certain medications, blood sugar levels may drop dangerously low.
Early research suggests that taking 300 to 1500 mg of curcumin per day may help individuals with type 2 diabetes and women with polycystic ovarian syndrome decrease insulin levels and improve insulin resistance (PCOS). However, further research is required to validate these findings.
What other options do you have for lowering your blood sugar and insulin levels? A keto diet, often known as a low-carb diet, has been shown to reduce blood sugar and insulin levels in individuals with type 2 diabetes.
Curcumin dosages in investigations of blood glucose and insulin levels range from 250 to 4,000 mg per day.
Summary
Curcumin may help some individuals reduce their blood sugar and insulin levels somewhat. The outcomes of these experiments, however, are mixed.
7. Can turmeric help with exercise-related muscular pain?
Turmeric’s anti-inflammatory properties have led to it being used to reduce muscular pain after exercise. Clinical studies have recently shown that it may assist decrease post-workout muscular pain.
Curcumin, according to Japanese researchers who performed modest trials on healthy young men, may have a number of beneficial benefits before and after exercise.
Taking 180 mg of curcumin per day for many days before exercise decreased blood levels of inflammatory markers in these 2019 investigations. When compared to taking a placebo, taking the same dosage of curcumin everyday for many days after exercise reduced muscular pain and improved range of motion.
However, even at large dosages, curcumin showed no impact on exercise-induced muscular soreness in other trials.
Athletes who took 6,000 mg of curcumin for two days before and two days after an intensive exercise had somewhat less muscle damage but no decrease in muscular pain than those who received a placebo, according to a 2017 research.
Curcumin doses in research looking at improvements in sports-related symptoms range from 180 to 6,000 mg per day.
Summary
Curcumin taken a few days before an exercise may help decrease inflammation, and curcumin taken a few days after a workout can help minimize muscular pain, according to studies. This could not, however, be shown in all experiments.
8. Turmeric may help with inflammatory bowel disease symptoms.
IBD is a digestive tract illness that causes severe discomfort in the lower abdomen, diarrhea, bloody stools, and other symptoms that may have a major impact on one’s quality of life.
Ulcerative colitis, which affects the colon, and Crohn’s disease, which may affect any portion of the digestive system, are the two types of IBD. The small intestine, on the other hand, is the most often impacted.
Medication, nutrition, stress management, and, in rare instances, surgery are used to treat IBD. Clinical remission is the aim of therapy, which implies that all symptoms have gone away or have substantially improved.
When coupled with conventional therapies, studies indicate that turmeric or curcumin may help alleviate IBD symptoms and improve the probability of remission.
Researchers recently discovered that individuals with ulcerative colitis who took curcumin in combination with mesalamine, an anti-inflammatory medication specially developed to treat ulcerative colitis, were three to seven times more likely to achieve remission than those who took mesalamine alone.
In a trial of 50 individuals with ulcerative colitis whose symptoms did not improve with mesalamine, 54 percent of those who took 3,000 mg of curcumin in addition to mesalamine went into clinical remission, while none of the placebo group went into clinical remission.
Curcumin is a safe and effective therapy for ulcerative colitis, but there isn’t enough high-quality data to support its use in individuals with Crohn’s disease, according to a new assessment of randomized studies.
Although the benefits of curcumin in IBD patients are promising, the findings vary from one research to the next. Varied doses, formulations, and treatment durations may yield different outcomes, according to a study of clinical studies from 2020.
Curcumin doses in IBD symptom progression studies range from 250 to 3,000 mg per day.
Summary
Curcumin has been proven in many trials to substantially alleviate the symptoms of inflammatory bowel disease (IBD). Although curcumin seems to be safe for IBD patients, further study is required to identify the most beneficial dose, composition, and therapy duration.
9. Can turmeric help with acne and other skin problems?
Turmeric has been used on the skin for millennia in traditional Indian medicine, such as Ayurveda, to cure wounds, bites, acne, and other ailments.
Clinical studies have shown that taking turmeric or curcumin by mouth may help with psoriasis and shingles, which is an autoimmune inflammatory disease of the skin.
In a 12-week trial of 63 individuals with psoriasis, those who supplemented their usual therapy with 2,000 mg of curcumin per day had a substantial decrease in skin redness, thickness, and flaking, as well as lower levels of inflammatory markers.
Curcumin was evaluated on 20 individuals suffering with oral lichen, a chronic inflammatory condition affecting the mouth’s lining. They discovered that taking 6,000 mg of curcumin per day for two weeks improved symptoms much more than taking a placebo.
There are a few promising studies on curcumin for the treatment of specific skin diseases, however they are few and tiny. There is a need for more high-quality research.
There is currently no evidence to support the use of curcumin to treat acne. A low-carb diet, on the other hand, may help certain individuals.
Curcumin doses in research looking at skin changes range from 600 to 6,000 mg per day.
Summary
Psoriasis symptoms and bloating may be reduced by taking curcumin. Better studies are required, however, to confirm the impact on these and other skin diseases.
Turmeric is generally considered to be safe by most individuals.
Curcumin has been certified by the US Food and Drug Administration (FDA) as generally regarded as safe (GRAS).
Even at large dosages, studies suggest that turmeric or curcumin is safe for most individuals.
In limited trials with cancer patients, daily doses of up to 8,000 mg curcumin for three months had no toxicity or side effects.
Turmeric or curcumin side effects are uncommon and generally minor. Curcumin use, particularly at levels higher than 1000 mg per day, has been linked to diarrhea and headaches in certain studies.
Serious adverse effects are very uncommon. In one case, a guy who took 3,000 to 4,500 mg of curcumin per day had an irregular cardiac rhythm that went away after he stopped taking it.
Furthermore, numerous instances of increased liver enzymes and hepatitis have been reported in people who took 500 to 1125 mg of curcumin per day for one to five months. Symptoms vanished when the medication was discontinued in all instances.
Turmeric and curcumin should not be taken by some individuals, including:
- Those who are using blood thinners or have a bleeding problem.
- Women who are pregnant or nursing
- People who have had kidney stones in the past
- People who have had gallbladder illness in the past
- People suffering from iron deficient anemia
If you are on any medicines, including but not limited to diabetic medications, it is critical to discuss turmeric or curcumin with your doctor.
To avoid excessive bleeding, you should cease taking turmeric or curcumin at least two weeks before surgery.
Dosage of turmeric: How much should you take?
The researchers utilized turmeric extracts comprising 100 mg to 6,000 mg of curcumin per day, which is the same amount of curcumin as pure curcumin. However, dose-dependent effects have not always been consistently shown in trials.
Higher dosages provided better outcomes in some instances, whereas lower doses gave comparable results in others. It’s worth noting that smaller dosages of curcumin were occasionally more effective than larger ones.
Furthermore, several of the curcumin formulations utilized in the trials were created to aid in the body’s absorption and use of curcumin.
It is recommended to take the lowest effective dosage since side effects are more common and severe with larger doses. Taking 500 to 1,000 milligrams of turmeric or curcumin extract each day is recommended.
Important pointers:
- Divide your curcumin dosages between morning and evening if you take more than 500 mg per day. Take 500 mg of curcumin with breakfast and 500 mg with supper to reach a daily dosage of 1000 mg of curcumin.
- Curcumin is a fat-soluble compound. This implies that if you eat it with a fat-rich meal, your body will absorb it considerably better. They do not, however, need a lot of fat. It just takes a tablespoon of butter, or the fat from a dish of red meat, cheese, or nuts.
- Piperine (black pepper) may aid in the absorption of curcumin by the body. Piperine, which is also available separately in 5-10 mg capsules, is included in many, but not all, turmeric and curcumin supplements.
- Select a supplement from a trustworthy business that has been approved by the United States Pharmacopeial Convention (USP) or the National Sanitation Foundation (NSF). This information may be found on the packaging’s label.
Is it necessary to consume turmeric or curcumin?
Turmeric or curcumin may assist with a variety of ailments. It can help you lose weight, decrease your blood sugar, and even lessen your triglycerides.
Turmeric is usually safe and well accepted by most individuals, according to many research. It’s simple to use and has minimal negative side effects. Turmeric extract and curcumin isolation are likewise reasonably priced.
However, there is no assurance that the intended impact will be achieved.
If you’re on medicine or have a chronic disease or health issue, talk to your doctor about turmeric or curcumin.
Curcumin is the main ingredient in turmeric, an Indian spice that has been used for centuries for its health benefits. The active ingredient in turmeric is a powerful antioxidant, which helps to protect your cells from free-radical damage. In addition, curcumin is also an anti-inflammatory. It can help to reduce joint pain and inflammation, as well as reduce blood sugar levels and cholesterol.. Read more about benefits of turmeric for men and let us know what you think.
Frequently Asked Questions
What are the 10 benefits of turmeric?
Turmeric is a spice that has been used for centuries in cooking and medicine. Its known to have anti-inflammatory properties, which can be beneficial for people with arthritis or other inflammatory conditions. It also helps with digestion and may help prevent cancer.
What diseases does turmeric cure?
Turmeric is a plant that has been used in traditional Indian medicine for thousands of years. It is believed to have anti-inflammatory, antibacterial, and antioxidant properties.
What does curcumin do for the body?
Curcumin is a compound that has been found to have anti-inflammatory, antioxidant, and anti-cancer properties. It also has been shown to improve cognitive function in the elderly.
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- curcumin
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