Is Turmeric Good For You? RDs Weigh In

Is Turmeric Good For Inflammation?

It can be. Curcumin — and, in turn, turmeric — is a known anti-inflammatory. According to Mount Sinai, turmeric lowers the levels of two enzymes in the body that cause inflammation. What’s more, “curcumin has been shown to reduce the overall amount of free radicals,” says May Zhu, RDN, LDN, a registered dietitian nutritionist, noting that inflammation is typically caused by free radical damage in the body.

Because of this, turmeric is often considered a potential treatment for a number of inflammation-related health conditions, most notably arthritis (i.e. joint inflammation). One 2012 study even found that curcumin was more effective than anti-inflammatory drugs in treating people with rheumatoid arthritis. Other research suggests that curcumin can be used as an alternative treatment in patients with knee osteoarthritis thanks to its ability to reduce inflammation and pain.

Turmeric has also been shown to help those with conditions related to inflammation, such as ulcerative colitis (UC) — a type of inflammatory bowel disease. In a 2006 study of patients with UC, those who took two grams of curcumin a day — along with prescription meds — were more likely to stay in remission than those who took the prescription alone. It’s important to note, though, that you should consult a doctor before adding turmeric to your routine (or any supplement for that matter), especially if you’re already undergoing treatment for an inflammatory condition.

How Much Turmeric Should You Eat?

“While there are no official dosing recommendations, research suggests anywhere from 500 milligrams to 2,000 milligrams [of turmeric] per day in the extract form for positive health benefits,” Sheth says, emphasizing that the “extract form” is key. For reference, research shows turmeric spice (the kind you might have in your kitchen) “contains about three percent curcumin compared to an extract or supplement, which typically contains 95 percent curcumin,” Sheth says. That being said, a one-teaspoon serving of turmeric spice will still provide about 200 milligrams of curcumin, Zhu says.

It’s also important to note that the exact amount of turmeric (and in turn, curcumin) you should consume will also depend on your specific health goals. Always discuss with a doctor before introducing new supplements or dietary changes.

Turmeric Risks

If you tend to have a “more is better” mentality, you’re going to want to leave it at the door when it comes to turmeric. Why? Because although turmeric is generally safe to consume, over-consumption of turmeric and curcumin — especially in the form of a supplement — can lead to gastrointestinal issues and even ulcers, according to Mount Sinai. Too much turmeric “stimulates the stomach to produce more gastric acid,” which can lead to nausea and diarrhea, among other GI issues, Zhu says. A dosage of curcumin over 2,000 milligrams is typically not recommended “since most of the research lacks the evidence for health benefits above this range,” she says. We also can’t forget that supplements are not currently regulated by the Food and Drug Administration (FDA).

While it’s always a good idea to talk to your doctor before taking any type of supplement, doing so is especially important before taking turmeric supplements if you have diabetes. That’s because turmeric can lower blood sugar levels and potentially lead to hypoglycemia. You should also consult your doctor before adding turmeric to your routine if you’re on a blood thinner, since the spice can enhance the effect of these meds. The good news? Most recipes only call for one or two teaspoons of the spice (not extract), so the chances of overconsuming turmeric in spice form is relatively low, Zhu says.

How to Add Turmeric to Your Diet

Both experts say turmeric is a versatile ingredient that can be used in a wide variety of recipes. Because it has a “slightly warm and peppery flavor,” Zhu recommends using it as a spice on roasted vegetables, rice, soups, and smoothies. (It even made an appearance in Bella Hadid’s “Kinsicle” Erewhon smoothie.) You can also use it as a “functional ingredient” in a hot tea, Zhu says.

Regardless of the recipe, there are also some ways to improve your absorption of turmeric and curcumin. For starters, research shows “pairing turmeric with black pepper can enhance curcumin absorption by 2,000 percent,” Zhu says. And because it’s fat-soluble, it’s also a good idea to include turmeric alongside a fat, such as a smoothie with nut butter or roasted veggies with olive oil.

— Additional reporting by Chandler Plante

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

Elizabeth Bacharach is a writer, editor, and content strategist who primarily covers health, wellness, and lifestyle topics. Most recently, she served as the content manager at THE WELL and an associate editor at Shape. In addition to PS, her work has appeared in Women’s Health, Cosmopolitan, and Reader’s Digest, among others.