Turmeric is a powerful spice known for its vibrant yellow color and numerous health benefits. It has been used for thousands of years in traditional medicine for its anti-inflammatory, antioxidant, and therapeutic properties. Today, turmeric is popular as a supplement and ingredient in many health-related products.
Turmeric, particularly its active compound curcumin, offers a range of health benefits including reducing inflammation, improving brain function, and supporting heart health. Regular consumption of turmeric may help in managing chronic conditions and boosting overall wellness.
| Health Benefit | Mechanism/Effects |
|---|---|
| Anti-inflammatory | Inhibits NF-kB signaling pathway, reducing inflammatory cytokines such as CXCL1, COX-2. |
| Improves Cardiovascular Health | Reduces aortic pressure, left ventricle load, and arterial stiffness. |
| Neuroprotective | Stimulates neurogenesis, reduces inflammation, inhibits GSK-3β, and decreases Aβ plaque accumulation. |
| Protects Joint Health | Reduces knee pain and improves function in osteoarthritis patients. |
| Improves Mood (Depression) | Increases serotonin levels, reduces inflammation, and oxidative stress. |
| Liver Health Support | Strengthens liver function and helps detoxify liver. |
Dive Deeper: 6 Benefits of Turmeric
The rhizome is the most commonly used part of turmeric. The main active ingredients of the rhizome are non-volatile curcumin and volatile oil. Among them, curcumin (curcumin, demethoxycurcumin and bisdemethoxycurcumin) are non-toxic polyphenol derivatives of curcumin, which have a wide range of biological activities and have pharmacological effects such as antibacterial, anti-inflammatory, expectorant, antitussive, antiasthmatic, immune regulation, and anti-aging.
Anti-inflammatory: The nuclear factor κB (NF-kB) pathway plays an important role in intracellular activities and can be activated by a variety of factors, including proinflammatory cytokines. Once activated, it will in turn activate downstream inflammatory pathways such as cyclooxygenase. Curcumin has been shown to downregulate these downstream pathways by inhibiting NF-kB, thereby reducing inflammation. [Curcumin is a natural compound that inhibits the expression of proinflammatory cytokines such as CXCL1 through the NF-kB signaling pathway]1.
Improve cardiovascular health: Cardiovascular diseases include a variety of myocardial and vascular system lesions. Taking 150 mg of curcumin daily and exercising continuously for 8 weeks showed a decrease in left ventricular afterload, aortic brachial artery systolic blood pressure (SBP) and aortic augmentation index (Aix), indicating that taking curcumin capsules daily has cardiovascular benefits. Another clinical study showed that taking curcumin capsules at a dose of 4 grams/day can exert a cardioprotective effect by inhibiting surgery-related myocardial infarction (MI), CRP, MDA and N-terminal pro-B-type natriuretic peptide (NT-proBNP).
Protect nerves: Nervous system degeneration and dysfunction caused by oxidative stress, misfolded protein aggregation and neuroinflammation are the main pathological features of neurodegenerative diseases such as Alzheimer's disease (AD) . AD is driven by uncontrolled extracellular deposition of β-amyloid protein (Aβ) in amyloid plaques. Curcumin stimulates neurogenesis through the Notch and Wnt/β-catenin pathways, reduces the secretion of proinflammatory cytokines, and leads to the inactivation of GSK-3β, which in turn reduces the production of Aβ and the accumulation of plaques by downregulating the ROS/JNK pathway.
Protect bone and joint health: In an in vivo study, 50 patients with knee osteoarthritis took a curcumin-containing compound (180 mg/day for 8 weeks) or a placebo. Compared with placebo, the curcumin compound treatment significantly reduced knee pain. [In addition, when athletes with osteomuscular pain were given a product containing curcumin for 5 or 10 days, the athletes had reduced pain and improved physical function compared to before taking the curcumin product]1.
Improve depression: A recent study found that curcumin supplementation has potential antidepressant effects in obese patients with type 2 diabetes, which can increase serotonin levels, reduce inflammation, and reduce oxidative stress. Curcumin can effectively alleviate the severity of depression in this population . The antidepressant effects of curcumin have been tested in various animal models of depression, such as the forced swim test and the tail suspension test. These antidepressant effects are mainly attributed to two mechanisms: promoting neurogenesis in the hippocampus and increasing the levels of serotonin, dopamine, and norepinephrine in the brain by inhibiting monoamine oxidase.
Improves liver and gallbladder health: Turmeric is beneficial to the liver, strengthening the liver and helping to remove toxins from the liver. Clinical trials have shown that taking curcumin after surgery can effectively reduce pain and fatigue in patients undergoing laparoscopic cholecystectomy. [Curcumin (750 mg/day, orally) can significantly reduce serum alkaline phosphatase levels in a small number of patients with primary sclerosing cholangitis]2.
Understanding turmeric’s origin, its health benefits, and safety considerations is key to harnessing its full potential.
Turmeric Origin and History
Turmeric’s origin dates back to ancient India and Southeast Asia, where it has been used in traditional medicine for its healing properties. The spice was also used in ancient China, the Middle East, and even by the Egyptians.
Dive Deeper: The Ancient Use of Turmeric
Turmeric has a history of more than 4,000 years. It has been an essential part of Ayurvedic and Traditional Chinese Medicine (TCM) for centuries. At first, people discovered that turmeric is a dyeing ingredient that can give a bright yellow color, so turmeric was widely used in the dyeing process of clothes. Later, the Indian people found that turmeric powder can improve a variety of diseases. Taking it internally can help improve immunity, and applying it externally can improve skin health problems. Therefore, turmeric is also an important herb in Indian yoga and traditional health therapy Ayurveda.
Around 700 AD, turmeric was introduced to China (during the Tang Dynasty), and its medicinal effects were also included in many classics. "Compendium of Materia Medica" records that turmeric "treats wind-induced arthralgia and arm pain", and "Compendium of Materia Medica" records that turmeric "treats qi syndrome, fullness, panting, stomach pain, abdominal pain, shoulder and back pain, and arm pain, arthralgia, and hernia". Modern medicine has also proven that turmeric can improve pneumonia, bronchial diseases, diarrhea and other diseases. Curcumin, an active ingredient extracted from turmeric, can regulate human physiological functions and enhance immunity.
In 2020, China's National Health Commission included six substances, including turmeric and angelica, in the catalogue of substances that are traditionally both food and Chinese medicinal materials, and are only used as spices and condiments.
- Culinary Use: In India, turmeric is an integral ingredient in curries, rice, and soups. Its distinct yellow color makes it a favorite in cooking.
- Medicinal Use: Turmeric was historically used to treat a variety of ailments, from digestive issues to skin conditions. It is often seen as a natural remedy for inflammation and pain.
The significance of turmeric expanded across cultures, and it was eventually embraced globally for its potential health benefits.
Are Curcuma and Turmeric the Same?
Yes, Curcuma and turmeric are the same. Curcuma is the genus of the plant, while turmeric is the commonly used name for the root of the Curcuma longa plant.
Dive Deeper: Understanding the Plant
- Curcuma Longa: The root of Curcuma longa is dried, ground, and used as turmeric powder. Curcuma refers to the genus, while turmeric is the more familiar term.
- Turmeric’s Active Compounds: Curcumin is the key bioactive compound in turmeric responsible for most of its health benefits. This compound is known for its powerful antioxidant and anti-inflammatory effects.
While the scientific name “Curcuma” can refer to several species of the Curcuma genus, turmeric is specifically derived from Curcuma longa.
Turmeric market
Turmeric market value reaches $4.4 billion
Turmeric has a wide range of applications in daily life. It is an important source of colorants and flavorings in [Asian cuisine, traditional medicines, spices, dyes, perfumes, cosmetics and ornamental plants]3. For example, turmeric is one of the basic ingredients of curry powder and can be used as a natural yellow dye in saffron rice desserts.
According to FMI forecasts, the global turmeric market size will reach $4.4193 billion in 2023. From 2023 to 2033, the total global turmeric sales volume is likely to grow at a compound annual growth rate of 5.5%, and the overall market valuation will exceed $7.5792 billion by 2033. As people's awareness of the many health benefits of turmeric continues to increase, the turmeric market will continue to develop rapidly in the future.
Currently, turmeric is grown on a large scale in India, Pakistan, Bangladesh, Thailand, Sri Lanka, the East Indies, Myanmar, Indonesia and northern Australia. In the West, turmeric is also produced in Costa Rica, Haiti, Jamaica, Peru and Brazil. Turmeric products available on the market include whole rhizomes, turmeric powder, and a range of health products and nutritional supplements using turmeric as an ingredient.
Nutreebio has launched a turmeric gummy, the main ingredients of which include curcumin, ginger, and black pepper. Its formula uses standardized organic turmeric extract (containing 95% curcumin). It can promote cardiovascular, digestive and joint health and provide immune support.
In my country, the area of turmeric cultivation has exceeded 6,667 hectares, mainly used in the cooking field. However, with the improvement of people's health awareness, more and more consumers have begun to pay attention to and accept health products containing curcumin, and companies have also developed many new turmeric supplements.
Is It Safe to Take Turmeric Every Day?
Many people take turmeric daily for its health benefits, but it's important to understand how much to take and the potential effects of long-term use.
Yes, it is generally safe to take turmeric every day in moderate amounts, but there are guidelines to follow for optimal use.
Dive Deeper: Daily Turmeric Use
- Recommended Dosage: For health benefits, turmeric can be taken as a supplement, typically in doses of 500–2,000 mg of curcumin per day. Turmeric powder can also be added to food or drinks.
- Absorption: Curcumin, the active compound in turmeric, has low bioavailability. To enhance absorption, it's recommended to take it with black pepper or fat, as these increase curcumin’s bioavailability.
- Potential Side Effects: While turmeric is safe for most people, high doses may cause digestive issues, headaches, or nausea. It's important to consult with a healthcare professional if you're on medication or have a health condition.
Taking turmeric daily can provide long-term benefits if done correctly, but moderation is key.
Who Should Not Use Turmeric?
While turmeric is generally safe, certain individuals may need to avoid it or use it with caution.
People with certain conditions, such as gallbladder disease or those taking blood-thinning medications, should avoid using turmeric.
Dive Deeper: When to Avoid Turmeric
- Gallbladder Problems: Turmeric can stimulate bile production, which may worsen conditions like gallstones or bile duct obstruction. People with these issues should avoid turmeric supplements.
- Blood Thinners: Turmeric has natural blood-thinning properties. If you're taking anticoagulants like warfarin, it's advisable to consult with your doctor before using turmeric, as it could increase bleeding risk.
- Pregnancy and Breastfeeding: While turmeric in food is safe, high doses in supplement form may not be recommended during pregnancy and breastfeeding.
It’s always best to speak with a healthcare provider if you're considering daily turmeric supplementation, especially if you have a pre-existing condition.
Conclusion
Turmeric is a valuable natural remedy with a rich history of use in both culinary and medicinal applications. While it offers significant health benefits, it’s important to consider safety guidelines and consult with healthcare professionals when using it regularly.
References：
- Through this article, “Effects of Turmeric and Its Major Bioactive Curcumin on Human Health”, our readers can learn more about the anti-inflammatory and bone and joint health benefits of turmeric. ↩ ↩
- Through this article, “The Role of Turmeric and Curcumin in Preventing and Treating Chronic Diseases,” our readers will learn more about how turmeric can improve our liver and gallbladder health. ↩
- The chemical composition and biological activity of turmeric essential oils allow our readers to better understand the scope of turmeric applications. ↩
