What is Turmeric?

Although turmeric has been around for thousands of years, it has gained a lot of attention in the past few years. Turmeric has been used to add flavor, color, and to preserve foods, as well as being used for reducing inflammation (Collison, 2014). Turmeric is a major source of curcumin, which is the chemical that gives turmeric its bright yellow color. Turmeric supplements are a huge trend in the supplement industry and are currently ranked near the top of the Amazon Best Sellers list for “Best Vitamins and Dietary Supplements.” So, why is turmeric so popular?

The key to turmeric is that it contains curcumin, an antioxidant. The most well-known benefit of curcumin is that it helps with cell-damaging and inflammatory conditions (Hewlings & Kalman, 2017). Curcumin is also known for aiding inflammation caused by exercise, such as muscle soreness. However, turmeric (and the curcumin within it) is not beneficial by itself since it can't enter the blood on its own, but there is research being done to help with this. The easiest way to get turmeric into the blood is to consume turmeric with black pepper since a component in black pepper can increase this entry process by 2000% (Hewlings & Kalman, 2017).

Anti-Inflammatory

One of the first treatments commonly used for inflammation and pain were anti-inflammatory drugs, such as aspirin or ibuprofen, which can lead to side effects caused by long term use (Collison, 2014). These risks may outweigh the benefits which is why curcumin is becoming a larger trend in treating inflammation. Studies found that chemicals found naturally in foods, including spices/herbs, are a safe way to decrease inflammation. Not only was it found that curcumin has anti-inflammatory properties, but it also has cholesterol-lowering, antidiabetic, and antioxidant properties (Collison, 2014).

Considerations for Dosage

Curcumin is considered safe at doses up to 8 g/day (Collison, 2014). For reference, curcumin is consumed regularly in most diets, with those in India consuming the most at around 2.5 g/day. Turmeric has the highest curcumin concentration which is why turmeric is associated with the benefits of curcumin. The recommendation for turmeric consumption is 1,500 mg per day, which is about 1-3 grams (~1 teaspoon) of dried turmeric powder (Collison, 2014). For example, an average turmeric latte contains 1 teaspoon of turmeric powder. Turmeric is a flavorful spice that can be added to rice, lentil, or vegetable dishes, as well as different oils for color. Even though there is still research being done to increase the ability of curcumin to enter the bloodstream, it is still often recommended to patients to help reduce inflammation.

Sources:

1. Collison S. Curcumin and Inflammatory Diseases: Learn About Its Potential Role in Prevention and Treatment. Today's Dietitian. https://www.todaysdietitian.com/newarchives/090114p56.shtml. Accessed January 16, 2020.

2. Hewlings S, Kalman D. Curcumin: A Review of Its’ Effects on Human Health. Foods. 2017;6(10):92. doi:10.3390/foods6100092.