All about turmeric

Laura ContrerasOrthomolecular Gut Therapist10 september 20247 min. reading time

If you've ever strolled through the vibrant streets of Asia, then this spice that imparts colour to many dishes is likely familiar to you: turmeric. This bright orange spice not only adds a vivid 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 considering? We'll tell you everything about turmeric.

What is turmeric and what is it good for?

Turmeric, Curcuma Longa, and koenjit are all different names for the same spice that has been used for thousands of years in Asian cuisines and medicine. If you've ever seen fresh turmeric, you'll know it resembles ginger but is slightly smaller with an orange tint. The active ingredient is curcumin; it provides the bright colour and health benefits. Curcumin is a very strong anti-inflammatory and 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:

Cooking with turmeric
Turmeric is often found in Asian curries and is an essential spice. Besides its 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: curcumin is unfortunately not well absorbed by the body. To increase the absorption of turmeric, it is recommended to always add black pepper.
Turmeric tea
Just as you can brew ginger tea, you can do the same with turmeric. For example, 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 super tasty flavours with great health benefits, but again, the absorption is not optimal. Add a bit of black pepper here too for better absorption.
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 be as high as 95%.

Turmeric supplements are available in multiple forms and often already have black pepper (bioperine) added. If you want to use the most bioavailable form, liposomal turmeric is the most suitable. In this form, the curcumin is transported in fat cells, which protects it and allows 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 about it here.

Tip: Be careful with stains! The beautiful yellow-orange dye in turmeric can be difficult to remove from clothing. So be cautious.

Turmeric benefits at a glance

Turmeric has been used as a spice in traditional medicine for more than 4000 years and is used as a natural anti-inflammatory to reduce (chronic) inflammation. Other properties of turmeric include:

Turmeric is a strong antioxidant and helps protect against free radicals. Free radicals are small particles in the body that can cause damage to tissues and cells. By consuming enough antioxidants, you can limit that damage as much as possible.*
Turmeric may support digestion, as it can stimulate the production of bile. This can help you digest fats better. If you often suffer from bloating or gas, turmeric could be a helpful solution.*
Turmeric may also help maintain a healthy brain and promote a beautiful skin.*

*Claims pending approval by the European Commission

It's 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 ingredient 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, equating 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 of 500-2000mg of curcumin. It's important to note 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?

While turmeric is generally considered safe, there are situations where you need to be more cautious. At very high doses, some people may experience stomach upset, nausea, or diarrhoea.

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

Turmeric can also affect blood clotting. If you use blood thinners or diabetes medication, consult your doctor before using turmeric supplements. If you have gallbladder or liver problems, it is also better to discuss this with a doctor first.

Who is turmeric important for?

In fact, everyone could benefit from adding turmeric as a spice in dishes, especially if you suffer from (chronic) inflammation. Research suggests that turmeric can be effective for people with arthritis or ulcerative colitis, especially in combination with black pepper and fats (liposomal form).

Turmeric during pregnancy and breastfeeding

Unfortunately, there is not yet enough research on the safety of high doses of turmeric during pregnancy or breastfeeding. Using turmeric as a spice in cooking is considered safe and harmless, so you can continue to cook with turmeric. However, it's best 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: fact or fiction?

Turmeric is a powerful spice that can have great health benefits. Especially in combination with black pepper and in liposomal form, it acts as an anti-inflammatory, supports digestion, and protects as an antioxidant against free radicals in your body. Does turmeric have an effect if you cook with it and do not 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 any doubts.

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