While loads of research has highlighted turmeric’s antioxidant and anti inflammatory properties, the big selection of supplement potencies and doses utilized in research has made it laborious to verify any well being claims.

Dr. Keith Singletary, professor emeritus of vitamin on the University of Illinois Urbana-Champaign, has reviewed the evidence on turmeric. His take? “I think it’s promising,” he says, however he stresses that it isn’t “the cure-all that marketing would make it appear.”

Health advantages of turmeric

The well being properties attributed to turmeric come from pure compounds referred to as curcuminoids. “Curcumin, which is the major one, is believed to be largely responsible for the health benefits of turmeric,” says Singletary.

What may curcumin do? The greatest proof facilities on two circumstances: arthritis and metabolic syndrome.

Arthritis

Considering turmeric’s anti-inflammatory properties, it’s not stunning that researchers have investigated its use for arthritis. The complement does seem to scale back ache and stiffness from osteoarthritis, the most common type of this achy joint illness.

“It’s not a miracle drug, but it probably works as well as ibuprofen or acetaminophen,” says Dr. Janet L. Funk, professor of medication and vice chair of analysis for the Department of Medicine on the University of Arizona College of Medicine-Tucson. Her lab studies plant-derived dietary dietary supplements for inflammatory ailments.

Metabolic syndrome

This isn’t a illness, however moderately a cluster of circumstances like weight problems, hypertension, excessive blood sugar, and excessive triglycerides that collectively improve the danger for diabetes, coronary heart illness, and stroke. About 1 in 3 American adults have metabolic syndrome, in response to the National Heart, Lung, and Blood Institute (NHLBI).

Studies have regarded on the results of turmeric on blood sugar, triglycerides, and insulin ranges, in addition to on irritation (which additionally performs a job in metabolic syndrome). “In general, there was a strong preponderance of evidence that it might help reduce all those things. So it might have some benefit in people who are overweight and concerned about inflammation and diabetes,” Funk says.

But—there’s a really huge caveat. “There’s a lot of inconsistency between studies,” Singletary says. And therein lies the issue in evaluating turmeric.

An imperfect science

Though loads of analysis is being achieved on turmeric, the research aren’t constant. Researchers have examined completely different quantities of the complement in numerous teams of individuals for various quantities of time. Some research added a compound like piperine, present in black pepper, to make turmeric extra energetic within the physique (researchers name this elevated “bioavailability”).

For instance, one study on knee osteoarthritis had members take 180 milligrams (mg) of curcumin for eight weeks. Another one used doses of 500 mg plus 5 mg of BioPerine (black pepper) extract 3 times a day for six weeks.

Because a lot of the research have lasted 4 months or much less, researchers don’t know what may occur with long-term use. “The bottom line is, there’s no definitive, well-designed studies at this point,” Funk says. She’s skeptical that there ever can be, provided that the nutraceutical business and the National Institutes of Health aren’t funding them.

The dangers of turmeric

Turmeric might be secure in the event you get it from the spice otherwise you take solely the advisable quantity in dietary supplements, says the National Center for Complementary and Integrative Health. In bigger portions, it may trigger GI negative effects like nausea or diarrhea.

Piperine poses its personal set of points, as a result of it will increase the bioavailability of curcumin by inactivating an enzyme within the liver that may in any other case break it down. “That enzyme is really important for [breaking down] most drugs people take,” says Funk. Theoretically, piperine may trigger a buildup of medicines within the physique, thus rising the danger for negative effects. “Generally speaking, if you’re taking other medications, I would shy away from any product that has piperine in it, just in case it could interfere with the metabolism of your other drugs,” she provides.

An even greater concern is a rare but serious risk of liver injury from turmeric dietary supplements, in addition to excessive ranges of lead in these merchandise. Several research, together with one that Funk co-authored, discovered extreme quantities of lead in some turmeric dietary supplements—particularly those who contained turmeric root. Exposure to guide in massive portions can have poisonous results on the physique, together with coronary heart and kidney issues.

Should you are taking turmeric?

Is it price taking turmeric? “That’s the million- dollar question,” says Singletary. Given the dearth of clear proof on its advantages and the potential dangers, he says you’re most secure getting turmeric via your food plan. You can add the spice to soups, stews, sauces, and smoothies. Top them with a pinch of black pepper or prepare dinner turmeric in oil to reinforce its bioavailability.

If you do use turmeric dietary supplements, it may be troublesome to know which kind is greatest, or how a lot to take. The greatest recommendation is to ask your well being care supplier, says Singletary. Start out with a low dose to see how your physique responds to it. And don’t anticipate turmeric to be a “cure-all for all your ailments, which is unlikely to be the case,” he provides.