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Knowledge Base

All about turmeric

Image of Laura Contreras
Laura ContrerasOrthomolecular Gut Therapist10 september 20246 min. reading time

If you've ever strolled through the vibrant streets of Asia, you might be familiar with this spice that gives many dishes their colour: turmeric. This bright orange spice not only adds a lively hue to dishes but has also been used for centuries in cooking and traditional medicine. But what makes turmeric so special? What does it do for your health and how can you use it effectively? Is a turmeric supplement worth it? We'll tell you everything about turmeric.

What is turmeric and what is it good for? 

Turmeric, Curcuma Longa, and kunyit are all different names for the same spice that has been used for thousands of years in Asian kitchens and medicine. If you've ever seen fresh turmeric, you know it looks a bit like ginger, but slightly smaller and with an orange tint. The active ingredient is curcumin; it gives the bright colour and health effects. Curcumin has been used for centuries in Ayurveda and Traditional Chinese Medicine (TCM). 

How do you use turmeric? 

Incorporating turmeric into your routine? Here's how: 

  1. Cooking with turmeric

    Turmeric is often found in Asian curries and is an essential spice. Besides the beautiful colour, it adds a warm, spicy, and earthy flavour to dishes. You can add turmeric both fresh and in powder form to soups, sauces, rice, or smoothies. Good to know: unfortunately, curcumin is not well absorbed by the body. To increase the absorption of turmeric, it is recommended to always add black pepper as well.

  2. Turmeric tea

    Just as you can brew tea with ginger, you can do the same with turmeric. For instance, make the popular ‘golden milk’ with turmeric powder: a warming drink where you mix turmeric powder with warm (plant-based) milk, honey, black pepper, cinnamon, and other spices you like. Golden milk combines delicious flavours with great health benefits, but here too, the absorption is unfortunately not optimal. Add a bit of black pepper for better absorption.

  3. Turmeric supplements

    If you're looking for a concentrated dose of curcumin, it's better to opt for a supplement. While fresh turmeric and turmeric powder contain about 3% curcumin, the concentration of curcumin in supplements can reach up to 95%.

    Turmeric supplements are available in various forms and often already have black pepper (bioperine) added. If you want to use the most bioavailable form, liposomal turmeric is most suitable. In this form, curcumin is transported in fat cells, protecting it and allowing it to reach your cells more effectively. This results in much higher absorption, and you need less liposomal turmeric to make it effective. What is the difference between liposomal and regular supplements? Read it here.

Tip: Watch out for stains! The beautiful yellow-orange dye in turmeric can be difficult to remove from clothing. So be careful with it. 

Turmeric benefits at a glance

Turmeric has been used as a spice for over 4000 years in traditional medicine for its antioxidant properties. Other properties of turmeric include: 

  • Curcuma supports the cleansing function of the liver*
  • Curcuma has antioxidant properties*
  • Curcuma contributes to the normal functioning of the immune system*
  • Curcuma: for maintaining flexible joints and contributes to the maintenance of strong bones*
  • Curcuma supports heart function and circulation*
  • Curcuma plays a role in digestion* 

*Health claim(s) pending approval by the European Commission

It is important to note that the effectiveness of turmeric is significantly enhanced when combined with black pepper and fats. This increases the absorption of the active substance curcumin. 

How much turmeric per day? 

The amount of turmeric you need per day depends on your goal. In a typical Indian diet, between 2-2.5 grams of turmeric is consumed daily, which equates to 60-100mg of curcumin per day. In a supplement, the concentration of curcumin is much higher, but studies indicate that using turmeric powder in dishes can also have many benefits. 

For specific health goals, most studies use a daily dosage between 500-2000mg of curcumin. It's good to know that it is not recommended to take high doses of turmeric for extended periods. There is still insufficient research to determine how long it is safe to take.  

Is turmeric dangerous? 

Although turmeric is generally considered safe, there are situations where you should be more cautious. At very high dosages, some people may experience stomach discomfort.

If you are very sensitive to spices, a turmeric supplement may be too strong for you. It is a potent spice and therefore not suitable for everyone. In such cases, start with half or 1/3 of the dosage. Always consult an expert if you have doubts. 

Note: always consult your healthcare provider before using a new supplement, especially if you are taking medication. This article is informative and does not replace medical advice.

Turmeric during pregnancy and breastfeeding 

Unfortunately, there has not been enough research conducted so far on the safety of high doses of turmeric during pregnancy or breastfeeding. The use of turmeric as a spice in cooking is considered safe and is not harmful, so you can continue to cook with turmeric. However, it is better to avoid supplements during this period or consult a doctor for advice. Want to know more? Read here everything you can and cannot eat during pregnancy.

Turmeric: sense or nonsense? 

Turmeric is a powerful spice that can have health effects. Does turmeric have an effect if you cook with it and don't use it as a supplement? Absolutely! Even small amounts of turmeric and low doses of curcumin can help.  

Do you want to support your digestion or just add some extra colour to your life? Turmeric is worth a try. Keep in mind that turmeric can interact with medications, so always consult your doctor if you have doubts.

 Sources

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  2. Gupta N, Verma K, Nalla S, Kulshreshtha A, Lall R, Prasad S. Free Radicals as a Double-Edged Sword: The Cancer Preventive and Therapeutic Roles of Curcumin. Molecules. 2020 Nov 18;25(22):5390. doi: 10.3390/molecules25225390. PMID: 33217990; PMCID: PMC7698794.
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  4. Jakubczyk K, Drużga A, Katarzyna J, Skonieczna-Żydecka K. Antioxidant Potential of Curcumin-A Meta-Analysis of Randomized Clinical Trials. Antioxidants (Basel). 2020;9(11):1092. Published 2020 Nov 6. doi:10.3390/antiox9111092
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