Turmeric is a spice commonly used in Asian food and is often the main spice in curry dishes. You may know it as a golden powder that has a warm, bitter taste and is what gives some foods their vibrant colour, such as curry powders and mustards.
However, this popular spice is not only used for flavoring your favorite dishes, but the root of the turmeric plant is also used for its remarkable medicinal properties.
Turmeric is commonly used for conditions involving pain and inflammation but can also be used for easing symptoms of hay fever and depression, among many more health benefits.
In this article we take a closer look at turmeric, what it’s good for, and how best to take it!
What is Turmeric?
Turmeric, sometimes referred to as golden spice, is a plant that grows in Asia and Central America.
Though the turmeric you may often see on the shelves in health food stores and supermarkets is either ground turmeric, which is a spice used in many dishes, or as a supplement in the form of capsules, teas, and powders.
Turmeric has been used for centuries in Ayurvedic medicine, the traditional Indian system of treatment, to treat a variety of health conditions.
So, what gives turmeric its powerful health benefits?
Turmeric vs Curcumin
The active ingredient of turmeric is curcumin, which has powerful biological properties. It is thought that this active compound in turmeric is what gives it its numerous health benefits, particularly around treating conditions that involve pain and inflammation.
Is there a difference between supplementing with curcumin over turmeric?
Curcumin and the curcuminoids (other compounds) found in turmeric are often extracted to produce supplements that typically have a higher potency than turmeric - though research is yet to confirm how significant this may be.1
Research has suggested that while curcumin extract may provide more potent anti-inflammatory effects, turmeric also has its benefits that curcumin alone may not possess.
Let’s take a closer look at the health benefits of turmeric!
Turmeric: Health Benefits and Uses
Turmeric for Reducing Pain and Inflammation
One of the main uses for turmeric is for easing pain and inflammation, particularly when associated with osteoarthritis.
Many studies have suggested turmeric (curcumin) supplementation is effective in reducing symptoms of osteoarthritis, such as easing pain, improving physical function, and reducing inflammation.1
This is the main reason turmeric is the main ingredient in Performance Lab® Flex, a supplement that helps lubricate joints and provides relief from stiff, achy joints!
Turmeric for Reducing Symptoms of Depression and Anxiety
When compared with a placebo, turmeric (curcumin) appeared to be more effective in reducing symptoms of depression and anxiety over an 8-week period of supplementation.1
Turmeric for Lowering Cholesterol
Some studies have noted that turmeric appears to lower levels of triglycerides (fat in the blood).
One study showed that a small reduction of high cholesterol was found in those with high cholesterol who supplemented with turmeric, alongside possible increases in the “good cholesterol”.1
Turmeric for Aiding Digestion
While adding turmeric powder to foods will enhance the flavors of a spicey dish, it can also play a role in aiding digestion.
As turmeric has antioxidant and anti-inflammatory properties, this may contribute towards a healthy digestive system.
Further research is yet to emerge regarding turmeric and its specific role in gut inflammation and gut permeability, as well as a treatment for certain digestive conditions such as IBS.1
What Turmeric is Good For: Take Home Message
Turmeric is a spice commonly used in Asian cuisine for its vibrant, colourful appearance, and warm, spicy taste.
While you can add the spice to many foods, or make special recipes with it, the root of the plant is also commonly taken as a supplement and used for its variety of health benefits.
The health benefits range from easing pain and inflammation, reducing symptoms of anxiety and depression, to potentially reducing cholesterol levels and aiding digestion.
Turmeric is popularly taken as an isolated supplement in effective doses of around 500mg per day, sometimes in the form of its active compound Curcumin.1
While there are no serious side effects of supplementing with turmeric, some people have noted nausea and an upset stomach.
Remember it’s important to seek advice from your doctor before taking any new supplements!
References
- K. Patel. Curcumin. Examine.com. 2021
