Overview and Health Benefits
Turmeric has a long history of use in both culinary and medicinal traditions, dating back nearly 4000 years (Prasad & Aggarwal, 2011). This vibrant yellow rhizome has been a staple in Indian, Chinese and Western herbal practices, valued for its ability to support digestion, liver function, and treat fevers and skin complaints. In recent decades, modern research has brought to light its potent anti-inflammatory properties and potential role in cancer prevention and treatments (Kunnumakkara et al., 2023). Due to the rapid metabolism of turmeric in the liver and intestines, its beneficial effects can be significantly reduced unless paired with black pepper, which has been shown to increase the bioavailability of curcumin by 2000% (Shoba et al., 1998). Interestingly, black pepper is a common ingredient in many traditional recipes containing turmeric, naturally enhancing its effectiveness.
- Digestive tonic: Turmeric’s most traditional use is that of a “stomachic” - a remedy that stimulates appetite and digestion. The active constituents in the root, particularly curcumin, have been found to stimulate bile secretion (Kunnumakkara et al., 2023), thereby aiding the digestion of fats and preventing the formation of gallstones. Additionally, turmeric protects the stomach lining from ulceration (Savaringal, 2017) and the upper digestive tract from damage and reflux (Kwiecien et al., 2019). It also demonstrates antimicrobial action against many food-borne pathogens such as Salmonella (Tønnesen et al., 1986). Furthermore, its immunomodulatory effects contribute to gastrointestinal health by modulating immune responses in the gut, potentially reducing the risk of inflammatory bowel diseases (Jagetia & Aggarwal, 2007).
- Cholesterol-lowering action and cardiovascular support: In addition to turmeric’s action on bile secretion (thus improving the processing and excretion of dietary fats), curcumin has been found to lower serum and liver cholesterol levels, improve the ratio of LDL (“bad”) to HDL (“good”) cholesterol, and reduce serum triglycerides (Dixit, Jain, & Joshi, 1988; Rasyid & Lelo, 1999; Ramirez-Bosca et al., 2000). Turmeric therefore contributes to cardiovascular health, by improving lipid profiles, reducing serum cholesterol levels, and preventing the oxidation of LDL cholesterol, which is a key factor in the development of atherosclerosis.
- Anti-inflammatory: Turmeric’s anti-inflammatory properties are among its most well-researched benefits. Curcumin extracts have been found to improve post-operative inflammation (Satoskar, Shah & Shenoy, 1986) in addition to modulating the body’s inflammatory response pathways (Bone & Mills, 2013; Jurenka, 2009). In cases of both rheumatoid arthritis and osteoarthritis, there have been noticeable improvements in symptoms comparable to pharmaceutical anti-inflammatories, without any significant side effects (Bone & Mills, 2013; Kuptniratsaikul et al., 2014), hence its prolific use in treatment for these conditions.
- Cancer prevention & treatment: Tumour development is a complex process, but research has shown that the active constituents in Curcuma longa can inhibit various stages of tumour initiation, formation and metastasis (Anand et al., 2008; Shishodia, Sethi, & Aggarwal, 2005; Kuttan et al., 1985). Curcumin has been particularly noted for its ability to disrupt cellular pathways involved in cancer growth, making it a promising adjunct in cancer prevention and treatment (Anand et al., 2008; Kunnumakkara et al., 2023). Moreover, epidemiological studies suggest a correlation between turmeric consumption and lower rates of certain cancers (Johnson & Mukhtar, 2007; Ashrafizadeh et al., 2020).
- Skin health: Turmeric has been traditionally used as a remedy for various skin conditions, owing to its potent anti-inflammatory, antimicrobial, and antioxidant properties. Curcumin, the active compound in turmeric, has been shown to promote wound healing by modulating inflammatory responses and enhancing collagen deposition (Sidhu et al., 1999). Studies indicate that turmeric may be effective in treating conditions such as acne, psoriasis, and eczema, by reducing redness and irritation while providing a protective barrier against environmental damage (Jurenka, 2009). Furthermore, the antioxidant properties of curcumin help neutralise free radicals that contribute to the ageing process, thereby promoting healthier, more youthful-looking skin (Liu et al., 2018).
- Immunomodulatory effects: Curcumin has also been recognized for its immunomodulatory properties, which could make it beneficial in managing autoimmune diseases and enhancing overall immune response. This is particularly relevant in its role in reducing inflammation and balancing the immune system's responses, contributing to the prevention and management of chronic inflammatory conditions (Jagetia & Aggarwal, 2007).
- Cognitive health: Turmeric’s potential benefits extend to cognitive health, particularly in neuroprotection and the prevention of Alzheimer’s disease. Curcumin has been found to reduce amyloid plaques, oxidative stress, and inflammation in the brain, which are key factors in Alzheimer’s disease progression. A randomised study found that turmeric was as effective as a leading pharmaceutical in reducing Alzheimer's symptoms, with fewer side effects (Small et al., 2018).
Safety profile
High doses of turmeric are not advisable long term, especially if you are trying to conceive, if you are taking antiplatelet or blood-thinning medication, or if you have a history of duodenal or gastric ulcers (McIntyre, 2019). If there is any obstruction in the digestive or biliary tract, such as gallstones, then proper medical supervision is needed (Mills & Bone, 2013). Finally, there is evidence that turmeric supplementation can increase urinary oxalate excretion, which may heighten the risk of kidney stone formation in susceptible individuals (Tang et al., 2008). Seek the advice of a medical herbalist if you have any medical conditions or are taking medication before taking at medicinal dosage.
