Only about 2โ5% of turmeric powder is curcumin. When trials report improvements in joint pain or inflammatory markers, they typically use 500โ1,500 mg of curcumin a day, which would mean tens of grams of the powder. A bowl of curry does not get you there.
On top of that, curcumin barely dissolves in water and is metabolised quickly by the liver. So any honest discussion of turmeric's benefits has to start with absorption.
Key benefits
- 1
It reduces joint pain
In several randomised trials in knee osteoarthritis, curcumin extract improved pain and function scores compared with placebo, and in some trials performed comparably to ibuprofen. This is the most consistent finding in the turmeric literature.
- 2
It lowers inflammatory markers
Multiple studies report drops in markers such as CRP and IL-6 after curcumin supplementation. The effect was clearest in metabolic syndrome and other chronically inflamed states, and modest in healthy people.
- 3
It eases indigestion
In functional dyspepsia, turmeric has beaten placebo on symptom scores. The effect is thought to relate to its stimulation of bile flow.
- 4
It supports antioxidant defences
Curcumin neutralises free radicals directly, but it also raises the activity of the body's own antioxidant enzymes โ and that second route is probably the more important one.
How to eat it well
- Add black pepper. Piperine substantially raises curcumin's bioavailability. A pinch per teaspoon of turmeric is enough.
- Pair it with fat. Curcumin is fat-soluble; coconut oil, olive oil or a milk-based golden latte all work on this principle.
- Keep the heat brief. A quick bloom in oil is ideal; long boiling causes losses.
- For cooking, 1โ2 teaspoons (3โ6 g) a day is a realistic range. Beyond that you are in supplement territory, where dose and purity need checking.
- Fresh turmeric root can be grated like ginger. It stains hands and boards, so be warned.
What to watch out for
- Avoid it with gallstones or bile duct obstruction, since it stimulates bile flow.
- Combined with anticoagulants, it may raise bleeding risk.
- Rare cases of raised liver enzymes have been reported with high-dose supplements. Check with a clinician if you have liver disease.
- Curcumin can interfere with iron absorption, which matters if you have iron-deficiency anaemia.
- Culinary amounts are fine in pregnancy; therapeutic-dose supplements are not recommended.
Nutrition
Approximate values per 100 g edible portion.
- Calories
- 312 kcal
- Carbohydrates
- 67.1 g
- Fiber
- 22.7 g
- Protein
- 9.7 g
- Fat
- 3.3 g
- Potassium
- 2,080 mg
- Iron
- 55 mg
- Manganese
- 19.8 mg
Key nutrients
- Curcumin
- Iron
- Manganese
- Potassium
- Fiber