Turmeric Benefits, Uses and What the Research Says

Turmeric Benefits, Uses and What the Research Says

Posted by Melanie Winter

Table of Contents

    Turmeric is widely used to support joint health, and general wellbeing. Here’s what traditional use and research say.

    Curcuma longa (turmeric) is a perennial herb and part of the ginger family (Zingiberaceae) that originated in India and is cultivated in Southeast Asia and other parts of the world. It is widely used as a culinary spice and traditional herbal ingredient.

    Curcuminoids are the active compounds in turmeric and include curcumin, demethoxycurcumin (DMC), and bisdemethoxycurcumin (BMC), with curcumin being the most prominent.

    What is turmeric traditionally used for?

    Traditionally, turmeric has been used as a digestive aid and to support bile flow. In Ayurvedic medicine, it has been used for skin, respiratory and liver health, as well as to support joint health and mobility. Traditional use is also recognised in Chinese, Japanese and Korean medicine systems.

    Active compounds in turmeric

    Turmeric contains:

    • 4–7% essential oils including phellandrene, sabinene, cineol, borneol and zingiberene
    • 3–5% curcuminoids, with curcumin around 77%, DMC around 17% and BMC around 3–6%
    • Naturally occurring vitamins and minerals

    Turmeric benefits for joint health and wellbeing

    Antioxidant support

    Curcumin acts as an antioxidant and helps reduce free radicals formed in the body, supporting protection against oxidative stress (1).

    Joint health and mild inflammation

    Curcumin has been studied for its influence on inflammatory pathways (2) and is commonly used to:

    • Relieve symptoms of mild arthritis or mild osteoarthritis
    • Relieve mild joint aches and pains
    • Reduce mild joint inflammation and swelling
    • Relieve mild joint stiffness, pain and soreness
    • Support joint mobility and flexibility

    These benefits are associated with mild osteoarthritis and joint health support (3).

    What does the research say about turmeric?

    Antioxidant activity

    Curcumin has been investigated for its antioxidant properties and its role in supporting the body’s response to oxidative stress (1).

    Anti inflammatory mechanisms

    Curcumin interacts with inflammatory pathways and mediators, which is thought to contribute to its role in supporting joint health (2).

    Turmeric and mild osteoarthritis

    Clinical studies using bioavailable forms of curcumin, such as phospholipid formulations like Meriva®, have shown improvements in joint comfort and physical function in individuals with osteoarthritis when used alongside standard care (3).

    Areas of ongoing scientific interest 

    Curcumin continues to be an area of active scientific interest, with research exploring its potential role in a range of health areas.

    Digestive health research

    Curcumin has also been explored in research relating to digestive health, including dyspepsia. While some studies have investigated this area, further research is required to better understand its relevance (4).

    Research into mood and wellbeing

    Research has explored curcumin in relation to mood and wellbeing. However, findings remain inconsistent and this area continues to be investigated (5).

    Curcumin and liver health

    Researchers have also explored curcumin in relation to liver health. However, this area is still being investigated and findings are not yet well established (6).

    Why is curcumin absorption important?

    Curcumin is naturally fat soluble and has low bioavailability. To address this, certain formulations combine curcumin with phospholipids to support improved absorption.

    For example, Meriva® is a curcumin extract, which contains a phospholipid formulation utilising Indena Phytosome® technology to enhance absorption and improve the bioavailability of curcumin (3).

    Is turmeric safe?

    Turmeric is generally well tolerated when used appropriately. However:

    • Do not take while on warfarin therapy without medical advice
    • Use caution if you have gallstones or bile duct obstruction
    • Speak with a healthcare professional if taking medications or managing health conditions

    Always read the label and follow the directions for use.

    MERIVA® and Indena Phytosome® are trademarks owned by Indena S.p.A., Italy

    References

    1. Kalpravidh RW, Siritanaratkul N, Insain P, et al. Improvement in oxidative stress and antioxidant parameters in beta-thalassemia/Hb E patients treated with curcuminoids. Clin Biochem. 2010;43(4-5):424-429. doi:10.1016/j.clinbiochem.2009.10.057
    2. Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Int J Biochem Cell Biol. 2009;41(1):40-59. doi:10.1016/j.biocel.2008.06.010
    3. Belcaro G et al. Efficacy and Safety of Meriva, a Curcumin-Phosphatidylcholine Complex, during Extended Administration in Osteoarthritis Patients. Alternative Medicine Review. 2010;15(4):337–344.
    4. Thamlikitkul V et al. Randomized double blind study of Curcuma domestica Val. for dyspepsia. J Med Assoc Thai. 1989;72(11):613-620.
    5. Wang Z, Zhang Q, Huang H, Liu Z. The efficacy and acceptability of curcumin for the treatment of depression or depressive symptoms: A systematic review and meta-analysis. J Affect Disord. 2021;282:242-251. doi:10.1016/j.jad.2020.12.158
    6. Panahi Y, Kianpour P, Mohtashami R, Jafari R, Simental-Mendía LE, Sahebkar A. Efficacy and Safety of Phytosomal Curcumin in Non-Alcoholic Fatty Liver Disease: A Randomized Controlled Trial. Drug Res (Stuttg). 2017;67(4):244-251. doi:10.1055/s-0043-100019
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