Turmeric 11 Outstanding Benefits and 7 Side Effects

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What are turmeric and curcumin?

Turmeric is a spice that gives curry its yellow colour, and has been used in India for thousands of years as a spice and medicinal herb. Recently, science has begun to support traditional claims that turmeric contains compounds with medicinal properties (1Trusted Source), and these compounds are called curcuminoids.

The most important of these is curcumin, which is the main active ingredient in turmeric. It has powerful anti-inflammatory and powerful antioxidant effects, and here are the top 11 evidence-based health benefits of turmeric and curcumin.

1. Turmeric contains bioactive compounds with medicinal properties

However, the curcumin content of turmeric is not that high. It is about 3% by weight .

Most of the studies on this herb use turmeric extracts that contain mostly curcumin itself, at doses usually in excess of 1 gram per day, and it would be very difficult to reach these levels just by using turmeric as a spice in your foods, which is why some people choose to use supplements. However, curcumin is poorly absorbed into the bloodstream.

In order to experience the full effects of curcumin, the bioavailability (the rate at which the body absorbs a substance) must improve , it helps to take it with black pepper, which contains piperine.

Piperine is a natural substance that boosts curcumin absorption by 2000% . In fact, the best curcumin supplements contain piperine, and this makes them significantly more effective. Curcumin is also fat soluble, meaning that it breaks down and dissolves in fat or oil.

For this reason, it may be a great idea to take a curcumin supplement with a high-fat meal.


Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Most studies use Turmeric extracts that are standardized to include large amounts of curcumin.

2. Curcumin is a natural anti-inflammatory compound

Inflammation is very important. It helps fight foreign invaders and has a role in repairing the damage done to your body, although short-term acute inflammation is beneficial, it can be a concern if it becomes chronic and attacks the body’s tissues. Inflammation can play a role in some health conditions and diseases. These include:

  • heart disease
  • cancer
  • metabolic syndrome
  • Alzheimer’s disease
  • various degenerative conditions

This is why anything that can help fight chronic inflammation is likely to be important in preventing and helping to treat these conditions.

While the topic of inflammation is multilayered and there is probably no simple answer, the main takeaway regarding curcumin is that it is a bioactive substance that can fight inflammation.

However, very high doses are required for medical results.


Chronic inflammation contributes to some common health conditions. Curcumin can suppress many molecules known to play major roles in inflammation, but its bioavailability needs to be enhanced.

3. Turmeric can increase the antioxidant capacity of the body

Turmeric, Glass, Aromatic, Jar

Oxidative damage is thought to be one of the mechanisms underlying aging and many diseases, it involves free radicals and molecules highly reactive with unpaired electrons.

Free radicals tend to interact with important organic substances, such as fatty acids, proteins and DNA, and the main reason for antioxidants is that they are very useful because they protect your body from free radicals, and curcumin is a powerful antioxidant that can neutralize free radicals because of its chemical structure.

In addition, animal and cellular studies indicate that curcumin may inhibit the action of free radicals and may stimulate the action of other antioxidants. More clinical studies in humans are needed to confirm these benefits.

Here’s a link to get Turmeric Curcumin with BioPerine & Ginger supplement


While curcumin has antioxidant effects, more studies are needed to confirm these benefits.

4. Curcumin can boost brain-derived neurotrophic factor

Before scientists came to a better understanding of neurons, they were thought to be unable to divide and reproduce By doing so, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function.

However, since these studies were done in animals, it is difficult to say what the results mean for humans, and may also help improve memory and attention, which seems logical given its effects at BDNF levels.

However, more studies are needed to confirm this.after early childhood. However, they now know that this is not the case, neurons are able to form new connections, and in certain areas of the brain they can multiply and increase in number, and one of the main factors in this process is brain-derived neurotrophic factor ( BDNF).

This is a gene involved in making a protein responsible for enhancing the life of neurons. Protein BDNF plays a role in memory and learning, and can be found in areas of the brain responsible for eating, drinking, and body weight Many common brain disorders have been linked to low levels of protein BDNF, including depression and Alzheimer’s disease. Interestingly, animal studies have found that curcumin may increase BDNF levels in the brain.


Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and may help fight various degenerative processes in your brain.

5. Curcumin may lower your risk of heart disease

Heart disease is the number one cause of death in the world. Researchers have studied it for many decades and learned a lot about why it occurs. Not surprisingly, heart disease is incredibly complex and many things contribute to it.

Curcumin may help reverse many steps in the heart disease process. Perhaps the main benefit of curcumin when it comes to heart disease is to improve endothelial function.

Vascular: Endothelial dysfunction is the main driver of heart disease. This occurs when the endothelium is unable to regulate blood pressure, blood clotting, and various other factors, and several studies suggest that curcumin can improve heart health. Additionally, one study found it to be as effective as exercise in postmenopausal women.

Additionally, curcumin can help reduce inflammation and oxidation (as discussed above), which can play a role in heart disease.

In one study of 121 people who had coronary artery bypass surgery, researchers prescribed either a placebo or 4 grams of curcumin per day before and for a few days after surgery. hospital.


Curcumin has beneficial effects on several factors known to play a role in heart disease. Plus, it’s an anti-inflammatory agent and antioxidant.

6. Turmeric may help prevent cancer

Cancer is a disease characterized by uncontrolled cell growth. There are many different forms of cancer that appear to be affected by curcumin supplementation. Curcumin has been studied as a beneficial herb in treating cancer and has been found to affect the growth and progression of cancer.

Studies have shown that it can occur :

  • contribute to the death of cancerous cells
  • reduce angiogenesis (growth of new blood vessels in tumors)
  • reduce metastasis (spread of cancer)

Whether high-dose curcumin—preferably with an absorption enhancer such as piperine—could help treat cancer in humans has not yet been properly studied, however, there is evidence that it may prevent cancer from occurring in the first place, especially cancers. Digestive system, such as colorectal cancer. In a 30-day study in 44 men with lesions in the colon that sometimes turned cancerous, 4 grams of curcumin per day reduced the number of lesions by 40%.


Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.

7. Curcumin may be useful in treating Alzheimer’s disease

Alzheimer’s disease is the most common form of dementia and may contribute to up to 70% of dementia cases. And while treatment comes out for some of its symptoms, there is no cure for Alzheimer’s yet.

This is why preventing it from happening in the first place is so important, and there may be good news on the horizon because curcumin has been shown to cross the blood-brain barrier, inflammation and oxidative damage are known to play a role in Alzheimer’s disease.

The main feature of Alzheimer’s disease is the buildup of protein tangles called amyloid plaques. Studies show that curcumin can help remove these plaques, and whether curcumin can slow or even reverse the progression of Alzheimer’s disease in people is currently unknown and needs to be studied.


Curcumin can cross the blood-brain barrier and has been shown to lead to various improvements in the pathological process of Alzheimer’s disease.

8. Arthritis patients respond well to curcumin supplements

Arthritis is a common problem in Western countries. There are several different types of arthritis, most of which involve inflammation in the joints.

Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis. In fact, several studies show that there is an association.In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug.

May other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms.


Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is, in some cases, more effective than anti-inflammatory drugs.

9. Curcumin has benefits against depression

Curcumin has shown some promising results in treating depression. In a controlled trial, 60 people with depression were randomly assigned to three groups: one group took Prozac, another group took 1 gram of curcumin, and the third group took both Prozac and curcumin.

After 6 weeks, curcumin resulted in improvements similar to those of Prozac. The group that took both Prozac and curcumin fared better .

According to this small study, curcumin is just as effective as antidepressants, and depression is also associated with lower levels of BDNF and shrinkage of the hippocampus, a brain region involved in learning and memory. Curcumin can help boost BDNF levels, which may reflect some of these changes.

There’s also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine.


A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition.

10. Curcumin may help delay aging and fight age-related chronic diseases

If curcumin can really help prevent heart disease, cancer, and Alzheimer’s disease, it may also have benefits for longevity, and this suggests that curcumin may have potential as an anti-aging supplement. Given that oxidation and inflammation are thought to play a role in aging, curcumin may have effects that go beyond simply preventing disease.


Due to its many positive health effects, such as the potential to prevent heart disease, Alzheimer’s, and cancer, curcumin may aid longevity.

11. Curcumin May Help Ease Symptoms of Osteoarthritis

Thanks to its powerful anti-inflammatory properties, curcumin may be a safe and effective long-term treatment option for people with osteoarthritis (OA).

In a previous study, people with osteoporosis who took 1,000 mg/day of Meriva experienced significant improvements in stiffness and physical function after eight months, while the control group saw no improvement.

Meriva is a proprietary treatment consisting of a mixture of natural curcuminoids (75% curcumin; 15% demethoxycurcumin; and 10% bisdemethoxycurcumin), phosphatidylcholine (a chemical found in eggs, soybeans, and other foods), and microcrystalline cellulose (refined wood pulp) commonly used in industries pharmacological and nutritional).

A study in mice published in the June 2016 issue of Arthritis Research & Therapy found that 50 mg of oral curcumin per kilogram (kg) of body weight significantly slowed the development of OA, while topical curcumin treatment provided pain relief. However, whether these benefits will apply to humans is not yet clear.


Turmeric or haldi is an ancient root that has long been known for its medicinal and healing properties. The spicy and bitter taste of the spice adds a unique flavor to your curries and is a common spice in Indian cuisine.

The active ingredient in turmeric is curcumin which makes this spice a great food.

The curcumin in haldi is a well-studied antioxidant and powerful anti-inflammatory that helps fight disease-causing free radicals. It is known to be excellent for joint pain and for healing internal injuries as well.

However, as it is rightly advised, overdoing anything can be bad and can negatively affect your health.

There are some side effects of turmeric that you should be aware of.

Negative side effects of turmeric

While the positive aspects of turmeric may outweigh the side effects, it is important to know that a natural remedy like turmeric may cause certain health problems in the body. Here are seven side effects of turmeric that are worth knowing about.

1.Risk of kidney stones

Turmeric contains oxalates that may increase the risk of kidney stones. These oxalates bind calcium to form insoluble calcium oxalate which is a major cause of kidney stones.

2.May cause nausea and diarrhea

Curcumin, the active compound found in turmeric, tends to upset the digestive system, causing diarrhea and nausea with excess consumption.

3. It may cause an allergic reaction.

You may be allergic to some of the compounds in turmeric which can cause rashes, outbreaks, and even shortness of breath. Allergic reactions can occur from both ingestion and skin contact.

4. Iron deficiency

Excess consumption of turmeric may inhibit iron absorption. Therefore, people with iron deficiency should be careful not to add too much turmeric in their daily meals, as it can reduce the body’s ability to absorb iron, and stick to the rule of moderation to avoid these side effects of turmeric and enjoy its benefits.

5. It can upset your stomach

Turmeric or haldi is known to heat up your body and cause inflammation in your stomach that may lead to abdominal pain and cramps.

The same agents found in turmeric that support digestive health can cause irritation when taken in large amounts.

Some participants in studies looking at the use of turmeric to treat cancer had to drop the study because their digestion was negatively affected. Turmeric stimulates the stomach to produce more stomach acid.

While this helps some people with digestion, it can really do a number on others.

6. It thins your blood

The purifying properties of turmeric may make you bleed more easily. It is not clear why this happens. Other suggested benefits of turmeric, such as lowering cholesterol and lowering blood pressure, may have something to do with the way turmeric works in the blood. People taking blood-thinning medications such as warfarin (Coumadin) should avoid taking large doses of turmeric.

7. It may stimulate contractions

You may have heard that eating foods full of curry can induce labour. Although there is little clinical data to support this claim, studies show that turmeric can relieve PMS symptoms.

So there may be something to the old wives’ tale. Because of its blood-thinning effect alone, pregnant women should avoid taking turmeric supplements. Adding small amounts of turmeric as a spice to food should not be a problem.

How much turmeric (haldi) per day should you consume?

Turmeric, Manson Jar, Spoon, Food, Spice

I It is usually recommended to take about 1 teaspoon per day which is considered safe. Anything in excess may trigger certain reactions. According to Nutritional Consultant Dr. Rupali Dutta, “Although taking turmeric in its natural form promotes health, excessive intake can cause stomach upset, nausea and dizziness.

In particular, if you are taking turmeric capsules or supplements in large amounts, it may be Harmful to your health. I recommend taking turmeric in its natural form in moderate amounts to achieve its health benefits.”

The bottom line

Turmeric – especially the more active compound curcumin – has many scientifically proven health benefits, such as the ability to improve heart health, prevent Alzheimer’s disease and cancer, and is a powerful anti-inflammatory and antioxidant.

It may also help improve symptoms of depression and arthritis. While these benefits are possible, they are limited at this time due to curcumin’s rare bioavailability, and more research is needed.

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