Turmeric is a golden spice from the root of Curcuma longa, used for centuries in South Asian cooking and traditional medicine. Its main active compound, curcumin, is the reason it attracts so much research interest.
What curcumin does
In laboratory studies, curcumin shows antioxidant and anti-inflammatory activity. Some small human studies suggest benefits for joint discomfort and for markers of inflammation, but results are mixed and most trials are short or small.
The absorption problem
Curcumin is poorly absorbed on its own. Eating turmeric with black pepper (which contains piperine) and a source of fat, such as olive oil or butter, improves how much the body takes in. This is why golden milk and turmeric-spiced curries are traditional pairings.
How to use it in food
- Add a quarter to half a teaspoon to soups, rice, eggs and roasted vegetables.
- Bloom it in warm oil for a minute before adding other ingredients to deepen the flavour.
- Pair it with black pepper and a little fat.
Safety
Culinary amounts are generally safe for most people. Supplements are more concentrated and can interact with medicines. Turmeric supplements may affect blood thinners and can irritate the stomach, and high doses are not advised for people with gallstones, kidney stones or bleeding disorders. Check with a doctor before taking supplements, especially during pregnancy.
The bottom line
Turmeric is a flavourful, low-risk addition to meals. Treat claims of dramatic health effects with caution: the evidence is promising but not conclusive.
This article is for general information only and is not medical advice. If you have a medical condition or take medication, talk to your doctor or a registered dietitian before changing your diet.
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