Turmeric is a bright yellow spice that’s frequently found in curry-spice blends. The root, related to ginger, is popular in Indian, Thai and Moroccan cuisines, and it’s also long been used in traditional Chinese and Ayurvedic medicine.

Health Benefits

Turmeric contains a compound called curcumin, which research suggests may offer several health benefits that could help alleviate symptoms of fibromyalgia and chronic fatigue syndrome. Up until now, though, no studies have examined it specifically for these conditions.

While we do have some research on turmeric/curcumin, more studies need to be done to nail down exactly what it can do for us. The spice is believed to be an:

  • AntioxidantAnti-inflammatoryAnti-viralDigestive aidTopical antiseptic

It’s been used 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
  • Pain relief
  • 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 the risk of type-2 diabetes

Dosage

According to The Joint United Nations, World Health Organization Expert Committee on Food Additives, and European Food Safety Authority reports, the Allowable Daily Intake (ADI) of curcumin is 0–3 mg per kg of body weight. Optimal doses for specific uses haven’t been well-established by research.

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 foods, average dietary intake is estimated to be between 1-2 grams per day.

Side Effects

Studies have shown that turmeric/curcumin may cause some side effects, including:

  • Upset stomachHeartburnNauseaDiarrheaIncreased risk of bleedingIncreased risk of kidney stones in people prone to them

Turmeric’s safety hasn’t been established for children.

Caution is urged when consuming turmeric during pregnancy, because not enough studies have been done to determine its safety.

Any time you’re considering a new supplement, you should discuss it with your healthcare provider and pharmacy to make sure you’re not creating any dangerous interactions or other problems. Supplements are not regulated by the FDA, so they may contain other ingredients, and dosing may not always be accurate.