What is it?
Turmeric is the name of the yellow powder created from the rootstalk of the plants Curcuma longa and Curcuma domestica, members of the ginger family found typically in South Asia.
Turmeric is often used as food coloring and as an ingredient in curry.
Turmeric has long been used in traditional medicine in different parts of the world such as China, Pakistan, Afghanistan and India.
Today, turmeric is commonly taken for a variety for health conditions such as Alzheimer’s and cancer.
How does it help improve / prevent me from getting arthritis?
The key active components of turmeric are curcuminoids.
Curcumin is the most active curcuminoid in turmeric.
Curcumin is a powerful anti-inflammatory and antioxidant.
Antioxidants are substances that inactivate harmful free radicals which can cause disease.
Free radicals are constantly being formed in your body through processes like exercise or inflammation. You may also be exposed to free radicals in the environment from sources such as cigarette smoke and pesticides.
The exact role of free radicals in osteoarthritis is not fully understood.
It is thought that free radicals damage or kill chondrocytes, the cells responsible for making sure joint cartilage remains healthy.
Curcuminoids have also been shown to inhibit metalloproteinases (MMPs), proteins involved in the destruction of cartilage.
Am I getting this already from my diet?
Curcumin makes up only a small percentage of turmeric and can be hard to absorb.
Whole turmeric is also often contaminated with lead.
As a result, the Arthritis Foundation recommends choosing curcumin extracts over whole turmeric.
Has it been tested?
Osteoarthritis
- A 2017 analysis of 20 natural supplements for osteoarthritis found that curcuma longa extract and curcumin both demonstrated a large effect in reducing pain in the short term (≤3 months)
- A 2021 analysis of 16 clinical trials found that turmeric extracts led to large improvements in the pain and physical function of people with knee osteoarthritis
- A Cochrane review, recognized internationally as high-quality, trusted information, is currently underway to assess the efficacy and safety of turmeric or its active ingredients for osteoarthritis
Rheumatoid arthritis
- A 2017 study involving 36 people with rheumatoid arthritis found that taking curcumin led to large improvements in pain and inflammation
- A 2021 review of 51 articles concluded that curcumin might be an effective strategy in the improvement of rheumatoid arthritis symptoms and molecular features
- A 2021 review of 6 clinical trials demonstrated that curcumin supplementation has a significant role in alleviating some symptoms of rheumatoid arthritis
We only use the best available evidence in our analysis. Click here to learn more.
How much do I need to take?
In clinical trials, participants received doses of approximately 0.5–1.5 g/day of curcumin supplements
Some clinical trial participants also received up to 8 g/day.
Based on current evidence, it is recommended to try curcumin supplements for at least 12 weeks.
Does it have any side effects?
Curcumin is generally recognized as safe by the US FDA.
Recent studies have shown that curcumin is generally well tolerated even in large doses, although some can experience some gastrointestinal side effects.
Avoid curcumin if you take blood thinners such as warfarin (Coumadin), are about to have surgery, are pregnant or have gallbladder disease.
As with any supplement, it’s best to talk with your healthcare provider before adding turmeric extracts to your diet.
Is there anything else I need to know?
Research has shown that black pepper extracts can increase the absorption of the nutrients within turmeric by upwards of 2000%.
For this reason, the inclusion of black pepper within turmeric supplements is seen as mandatory by reputable nutrition companies.
Turmeric extracts come in a variety of different types (holistic, bioenhanced, curcuminoid-rich, polysaccharide-rich).
Curcuminoid-rich extracts have been extensively studied for their efficacy and safety. However, other components of the extract are also pharmacologically active. We will summarize the differences between different turmeric compounds in future updates to this analysis.
Turmeric is often used in Ayuervedic medicine, a traditional medicine practice based in India
Where is the best place to buy turmeric supplements?
For the UK & EU, our turmeric product recommendation is ‘Curcumin C3 Capsules’ from simplysupplements.com – each capsule contains a high-strength dose (12,000mg) of curcumin! This product also contains a black pepper extract for improved absorption and Vitamin C to encourage collagen production. We recommend taking one capsule daily for at least 12 weeks.
For the USA, our turmeric product recommendation is ‘Turmeric Curcumin’ from BioSchwartz – each capsule contains a high-strength dose (1500mg) of Turmeric & Turmeric extract! This product also contains a black pepper extract for improved absorption. We recommend taking one capsule daily for at least 12 weeks.
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