Health Benefits of Turmeric: Dosage and Risks

Overview

Turmeric has a yellow substance called curcumin that is used to color foods. Turmeric is believed to have medicinal properties and provide various health benefits. It is known for its anti-inflammatory and antioxidant properties. Curcumin in turmeric can help ease pain and inflammation. Many well-conducted studies have shown that turmeric is beneficial for both the body and the brain. Therefore, it may be helpful in treating inflammatory disorders.

Health benefits

Here are some health benefits of turmeric, according to the studies:.

Turmeric is an anti-inflammatory

The active ingredient in turmeric powder is curcumin. One of turmeric’s most famous claims is that it is effective against inflammation and fights invaders, which may cure damage inside your body. According to a previous study, curcumin has effects similar to those of Advil (ibuprofen) and aspirin (1). Turmeric’s anti-inflammatory properties are primarily attributed to its active compound, curcumin. Curcumin in turmeric can fight inflammation in several ways:

1. Inhibit inflammatory enzymes: Curcumin suppresses the activity of enzymes that cause inflammation, such as COX-2 and 5-LO (2).
2. Reduce inflammatory cytokines: Curcumin decreases the production of pro-inflammatory cytokines, like TNF-alpha and IL-1 beta (3).
3. Inhibit NF-kB activation: Curcumin blocks the activation of NF-kB, a protein complex that regulates inflammation (4).
4. Scavenge free radicals: Curcumin’s antioxidant properties help neutralize free radicals, which contribute to inflammation (5).
5. Inhibit inflammatory cell migration: Curcumin reduces the migration of inflammatory cells to sites of inflammation (6).

The above mechanisms contribute to turmeric’s anti-inflammatory effects, which may help alleviate conditions. Remember to consult a healthcare professional before using turmeric or curcumin supplements, especially if you have a medical condition or take medications.

Turmeric may prevent cancer

Cancer is an uncontrolled, terrible disease. There are many cancers that still have many things in common. Some of them seem to suffer from curcumin in turmeric supplement. Curcumin may prevent cancer, slow its spread, make chemotherapy more effective, and protect healthy cells from radiation therapy damage (7). However, curcumin research in humans is still in its early stages. A study shows it may reduce the growth of abnormal cells (8). Curcumin may perform this through a variety of mechanisms, including blocking the production of abnormal cells at various stages of the cell cycle, interfering with cell signaling pathways, and even causing cancerous cells to die. Turmeric may prevent cancer in several ways:

1. Anti-mutagenic properties: Prevent DNA mutations that can lead to cancer (9).
2. Anti-proliferative properties: Inhibits cancer cell growth and division (10).
3. Pro-apoptotic properties: Induces cancer cell death (apoptosis) (11).
4. Anti-angiogenic properties: Prevents formation of new blood vessels, which tumors need to grow (12).
5. Anti-metastatic properties: Inhibits cancer cell migration and invasion (9).
6. Immune system support: Enhances immune response to cancer cells (13).
7. Antioxidant properties: Reduces oxidative stress and inflammation, which can contribute to cancer development (9).

Some specific types of cancer that turmeric may help prevent or treat include:

1. Breast cancer
2. Colorectal cancer
3. Prostate cancer
4. Lung cancer
5. Skin cancer
6. Liver cancer
7. Stomach cancer

Remember, while turmeric shows promise in cancer prevention and treatment, more research is needed to confirm its effectiveness. Consult a healthcare professional for guidance.

Turmeric contains bioactive compounds

According to the evidence, dry turmeric contains 69.43% carbohydrates, 6.3% proteins, 5.1% oils, 3.5% minerals, and other elements (14). Research has extensively investigated the bioactive chemicals in turmeric. Approximately 235 compounds, mostly phenolics and terpenoids, have been identified from various species of turmeric (15). Some of the of the bioactive compounds in turmeric include:

1. Curcuminoids:
   • Curcumin (major component, ~70%)
   • Demethoxycurcumin (~20%)
   • Bisdemethoxycurcumin (~10%)
2. Volatile oils:
   • Turmerone
   • Atlantone
   • Zingiberene
3. Polyphenols:
   • Flavonoids
   • Phenolic acids
4. Terpenes:
   • Sesquiterpenes
   • Monoterpenes
5. Other compounds:
   • Sterols (e.g., beta-sitosterol)
   • Saponins
   • Glycosides

Curcuminoids and monoterpenes are the main bioactive compounds, with varying bioactivities. Turmeric has been linked to calebin-A, vanillic acid, vanillin, quercetin, and other phenolic compounds. However, the most important of these compounds are curcuminoids (curcumin). Most studies conducted on the effects of turmeric have used curcumin.

Turmeric Increases antioxidant capacity

One mechanism behind aging and many diseases is oxidative stress. Free radicals react to organic materials such as fatty acids, proteins, or DNA (16). The antioxidants are very beneficial for protecting your body against free radicals. Curcumin is a powerful antioxidant that can neutralize free radicals because of its chemical structure. In addition, curcumin can boost the capacity of antioxidant enzymes. It directly blocks free radicals and then promotes antioxidant defenses in your body (17). Turmeric increases antioxidant capacity in several ways:

1. Curcumin is a potent antioxidant that can neutralize free radicals, which are highly reactive molecules with unpaired electrons that can cause oxidative stress and damage to the body (17).
2. Animal and cellular studies have shown that curcumin can increase antioxidant capacity by reducing oxidative stress and inflammation (18).
3. High hydrostatic pressure extraction (HHPE) of turmeric can increase its antioxidant activity and total phenolic content (18).
4. Puffing, a processing method that uses high heat and pressure, can increase the antioxidant capacity of turmeric (18).
5. Combining HHPE with puffing can further increase the antioxidant activity and total phenolic content of turmeric (19).
6. Curcumin has been shown to increase the levels of brain-derived neurotrophic factor (BDNF), which is involved in memory and learning, and can be found in areas of the brain responsible for eating, drinking, and body weight (20).

Turmeric may Lower risk of heart disease

Heart disease is one of the leading causes of death worldwide (21). Endothelial dysfunction is well known to be a major cause of heart disease (22). Curcumin has been shown in previous studies to improve endothelial function, or the health of the thin membrane that covers the inside of the heart and blood vessels (23). This membrane is crucial for regulating blood pressure. In one study, it was as effective as exercise, whereas in another study, it worked as well as the atorvastatin medicine. These studies look promising, but we need further studies to draw concrete evidence that curcumin supplements are effective in the treatment of coronary heart disease (24, 25, 26). Turmeric lowers the risk of heart disease in several ways:

• Reduces blood pressure: Turmeric may help reduce blood pressure in people with hypertension (27).
• Lowers cholesterol: Turmeric may help lower cholesterol levels in people with high cholesterol (28).
• Reduces inflammation: Turmeric has anti-inflammatory properties that can help reduce inflammation in the body, which can contribute to heart disease (6).
• Improves endothelial function: Turmeric can help improve the function of the endothelium, which is the lining of blood vessels (29).
• Reduces risk of cardiac hypertrophy: Turmeric can help reduce the risk of cardiac hypertrophy, which is the enlargement of the heart muscle (30).

Further research is needed to confirm the effectiveness of turmeric in treating coronary heart disease.

Turmeric may prevent Alzheimer’s disease

Alzheimer’s disease is a major cause of dementia and the most common neurodegenerative disease in the world. The antioxidants in curcumin can cross the brain-blood barrier by boosting brain-derived neurotrophic factor (BDNF). BDNF is a protein present in the brain and spinal cord that plays an important role in maintaining the health of nerve cells (31). It can also regulate communication between nerve cells, which is essential for learning and memory. Inflammation and oxidative stress play the primary roles in developing Alzheimer’s disease (32). Turmeric may prevent Alzheimer’s disease in several ways:

1. Inhibiting amyloid-beta aggregation: Curcumin prevents the formation of amyloid plaques, a hallmark of Alzheimer’s disease in animals (33).
2. Reducing inflammation: Curcumin’s anti-inflammatory properties may help reduce neuroinflammation, which contributes to Alzheimer’s progression (34).
3. Antioxidant activity: Curcumin’s antioxidant properties help protect against oxidative stress, which can damage brain cells (35).
4. Improving cognitive function: Curcumin may help enhance memory and cognitive processing (20).
5. Neuroprotection: Curcumin may help protect against neurodegeneration, promoting the survival of brain cells (36).
6. Metal chelation: Curcumin can bind to metals, such as iron and copper, which are implicated in Alzheimer’s disease (34).
7. Inhibiting tau protein phosphorylation: Curcumin may help prevent the formation of neurofibrillary tangles, another hallmark of Alzheimer’s disease (35).

While these mechanisms suggest turmeric may have a role in Alzheimer’s prevention, more research is needed to fully understand its effects.

Turmeric may help arthritis patients

As curcumin is a powerful anti-inflammatory compound, it may help people with arthritis. According to the study, curcumin is more effective than an anti-inflammatory drug in treating people with rheumatoid arthritis (37). Many studies have found curcumin to have positive effects on different symptoms of arthritis (38). Turmeric helps arthritis patients in several ways:

1. Reduces inflammation: Curcumin in turmeric inhibits inflammatory enzymes and cytokines, reducing joint inflammation and pain (37).
2. Inhibits joint destruction: Curcumin slows down the degradation of joint cartilage and bone, preventing further damage (39).
3. Improves symptoms: Turmeric reduces arthritis symptoms such as joint pain, stiffness, and swelling (38).
4. Enhances antioxidant defenses: Turmeric’s antioxidant properties protect joints from oxidative stress and damage (40).
5. May reduce medication dependence: Some studies suggest that curcumin may reduce the need for pain relievers and anti-inflammatory drugs (37).
6. Improves physical function: Turmeric may help improve joint mobility and reduce functional limitations (41).
7. Anti-inflammatory effects: Curcumin has anti-inflammatory effects similar to nonsteroidal anti-inflammatory drugs (NSAIDs) without the side effects (37).
8. Slows disease progression: Turmeric may slow the progression of arthritis, reducing the risk of joint damage and disability (41).

Remember to consult a healthcare professional before using turmeric or curcumin supplements, especially if you’re already taking medications.

Turmeric may have anti-depressant effects

In the treatment of depression, curcumin’s results are promising. A study found that 60 people with depression were divided into three groups (42). One group took Prozac, another group took 1 gram of curcumin, and the third group took both Prozac and curcumin. After 6 weeks, the curcumin group performed similarly to the prozac group. The group that took both curcumin and Prozac had better results. In addition, curcumin can also boost serotonin and dopamine neurotransmitters in the brain (43, 44). Turmeric can prevent depression in several ways:

• Reduce inflammation: Curcumin has anti-inflammatory properties, which can help reduce inflammation that may contribute to depression (2).
• Increase neurotransmitters: Curcumin may increase the levels of neurotransmitters like dopamine and serotonin, which are associated with depression (44).
• Improve antidepressant effects: Curcumin may enhance the effects of antidepressant medications and improve depressive symptoms (45).
• Reduce anxiety: Curcumin has been shown to reduce anxiety in people with depression (46).
• Provide antioxidant effects: Curcumin has antioxidant properties, which can help reduce oxidative stress and inflammation associated with depression (47).

Dosage and risks

Most of the studies have used 500–2,000 mg of turmeric per day. For example, the typical Indian diet contains 2,000–2,500 mg of turmeric per day, which translates to only 60–100 mg of curcumin (48). Turmeric contains about 3% curcumin, whereas extracts contain 95% curcumin (49). For people with osteoarthritis, 500 to 1,500 milligrams of turmeric daily for three months is safe. Turmeric never causes side effects. Some people may experience stomach discomfort, nausea, dizziness, or diarrhea. People who take blood thinners or other medications should see their doctor before using turmeric or curcumin supplements. People with allergies should also speak to their doctor before using turmeric (50).

Other risks of turmeric

• Pregnancy and breastfeeding: There is not enough research to determine if turmeric supplements are safe for people who are pregnant or breastfeeding
• Gallbladder disease: May worsen symptoms
• Kidney stones: It’s high in oxalate, which can bind with calcium and cause kidney stones formation
• Bleeding disorders: May slow the ability of your blood to clot, which can worsen bleeding problems
• Diabetes: It may cause blood sugar levels to drop too low
• Iron-deficiency: It may interfere with iron absorption

Turmeric Tea

Keep in mind, your body cannot absorb curcumin properly. The piperine in black is an alkaloid responsible for the pungency of black pepper. Therefore, adding black pepper to your turmeric can boost its absorption (51, 52, 53). If you are using curcumin or turmeric supplements in capsule form, always buy supplements that include piperine, which significantly increases their efficiency.

Recipe to make turmeric tea

Ingredients:

• 1 cup water
• 1/2 teaspoon turmeric powder (or 1-2 inches fresh turmeric root, peeled and sliced)
• Optional: honey, lemon, ginger, cinnamon, or milk (dairy or non-dairy)
• A pinch of ground black pepper

Instructions:

1. Boil the water in a pot or kettle.
2. Add the turmeric powder or sliced fresh turmeric root to a tea infuser or strainer.
3. Pour the boiling water over the turmeric and let it steep for 5-10 minutes.
4. Add a pinch of black pepper
5. Strain the tea into a cup and discard the solids.
6. Add honey, lemon, ginger, cinnamon, or milk to taste (if using).
7. Stir well and enjoy!

Tips:

• Use high-quality turmeric powder or fresh turmeric root for the best flavor and benefits.
• Adjust the amount of turmeric to your taste, but start with a small amount to avoid bitterness.
• Add other spices or herbs to create a unique flavor profile.
• Drink 1-2 cups per day, as desired.

Enjoy your turmeric tea!

Conclusion

Turmeric, which is a yellow substance, possesses medicinal properties that include anti-inflammatory and antioxidant effects. Its active compound, curcumin, is linked to various health benefits, such as cancer prevention and protection of normal cells from radiation damage. Curcumin has been found to improve endothelial function and reduce cardiac hypertrophy in people with hypertension and high cholesterol. It also increases BDNF, regulates nerve cell communication, and provides protection against amyloid-beta aggregation, inflammation, and oxidative stress. Curcumin can slow down the progression of arthritis, reducing the risk of joint damage and disability.

While turmeric and its active compound curcumin have been extensively studied in laboratory and animal studies, human clinical trials are still in the early stages. Despite these challenges, ongoing research is exploring the potential benefits of turmeric and curcumin for various human diseases, including arthritis, depression, anxiety, and cancer. As more studies are conducted, our understanding of the potential benefits and limitations of turmeric and curcumin in humans will continue to evolve.