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 complexes like Meriva®, have shown improvements in joint comfort and physical function in individuals with osteoarthritis when used alongside standard care (3).
Digestive support and dyspepsia
A randomised, double blind study found curcumin supplementation was associated with improvements in symptoms of dyspepsia compared to placebo (4).
Emerging research on turmeric
Curcumin continues to be an area of active scientific interest, with research exploring its potential role in a range of health areas.
Curcumin and mood
Some studies have investigated curcumin in relation to mood, including its use alongside conventional treatments. However, findings are mixed and further research is required to better understand its relevance (5).
Curcumin and liver health
Curcumin has also been studied in areas such as liver health, including non alcoholic fatty liver disease (NAFLD). While early findings are of interest, this remains an emerging area of research and is 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 phytosome formulation designed to enhance bioavailability compared to standard curcumin extracts (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.
References
- Panahi Y et al. Effects of curcumin on oxidative stress in beta thalassemia patients. Journal of Clinical Pharmacy and Therapeutics.
- Aggarwal BB & Harikumar KB. Potential therapeutic effects of curcumin on inflammatory pathways. International Journal of Biochemistry & Cell Biology.
- Belcaro G et al. Meriva® curcumin phospholipid complex in osteoarthritis management. Alternative Medicine Review. 2010;15(4):337–344.
- Thamlikitkul V et al. Efficacy of curcumin in dyspepsia: a randomised double blind trial. Journal of the Medical Association of Thailand.
- Lopresti AL et al. Curcumin for depression: a meta analysis of randomised controlled trials. Journal of Affective Disorders.
- Panahi Y et al. Curcumin and non alcoholic fatty liver disease: clinical trial evidence. Drug Research.
