Turmeric is a spice derived from a root that is similar to ginger. It has a distinctly different taste. Turmeric is used in many dishes from Indian, Thai and Moroccan culture and it been used for its medicinal properties for thousands of years in traditional Chinese and Ayurvedic medicine.
Health Benefits
The active compound in turmeric that makes it such a great medicinal herb to take is curcumin. There have been many studies done in recent years about the health benefits of turmeric, from helping to alleviate the symptoms of fibromyalgia and chronic fatigue syndrome. Some studies have concluded that turmeric is more effective in the treatment of pain associated with rheumatoid arthritis than prescription NSAIDs.
Although traditional herbal medicine has known about the benefits of turmeric, modern science has yet to catch up. Curcumin, the compound in turmeric, is believed to be:
- Antioxidant
- Anti-inflammatory
- Anti-viral
- Digestive aid
- Topical antiseptic
- Turmeric has been used for thousands of years as a treatment for multiple ailments, including:
- Arthritis
- Cancer, to prevent the spread of tumors
- Cognitive dysfunction
- Eczema
- Gallbladder function
- Heartburn
- High cholesterol
- Irritable bowel syndrome
- Kidney stones
- Protecting against Alzheimer’s disease, when paired with vitamin D
- Protecting against liver damage
- Reducing breast cancer risk in menopausal women using hormone replacement therapy
- Reducing risk of type-2 diabetes
Dosage
When taken as a supplement, the typical dose of curcumin is between 450 milligrams and 3 grams daily. Optimal doses for specific uses have not yet been well-established by modern scientific research so when starting to take turmeric, it is best to start with a small dosage and increase every few days until you feel a benefit.
Also very important with turmeric is taking it with a source of an omega-3 essential fatty acid, such as linseed (flax) oil, coconut oil, or chia seed. The recommended amount of turmeric to oil is a ratio of 1:1, so it would be good to start with 1 teaspoon of turmeric and 1 teaspoon of oil. And finally, for the body to receive the benefit of any nutrient, it has to be absorbed. One way to do this is to add freshly ground black pepper to your meal as you are about to eat it. The active ingredient in pepper, piperine, increases cellular permeability of the small intestine, thereby increasing the bioavailability of nutrients that have been consumed.
Turmeric/Curcumin in Your Diet
Adding curcumin to your diet, through turmeric, is fairly simple. However, it may be difficult to get a therapeutic dosage through diet alone. In India, where turmeric is used in a lot of traditional recipes, the average dietary intake is estimated to be between 60 and 200 milligrams per day. That’s much lower than the therapeutic dosage.
Turmeric can also be brewed into a tea by steeping 1-1.5 grams of the dried root for 15 minutes, twice a day.
Side Effects
The most common side effect of turmeric is that it increases blood flow, so if you are taking a blood thinner, such as Coumadin, it is recommended that you talk to your prescribing physician or pharmacist about taking turmeric. Another common side effect of turmeric is an upset stomach and heartburn, but that seem to be alleviated by taking it with sufficient Omega-3 essential fatty acids. In people who are prone to experiencing kidney stones, sometimes turmeric can increase the risk of developing them.
In some research conducted on animals, turmeric has been occasionally shown to increase hair loss and lower blood pressure.
A Word of Caution
Turmeric has not been studied in children or pregnancy, but because of the effect on increasing blood flow, it is recommended that young children and pregnant women avoid taking turmeric.
Any time you’re considering a new supplement, you should discuss it with your doctor and pharmacy to make sure you’re not creating any dangerous interactions or other problems.
