What is the difference between turmeric and circumin?
Curcumin is the compound in turmeric that has anti-inflammatory properties and is typically what’s measured as the active ingredient in turmeric supplements. Turmeric is a spice containing curcumin and can be found in powder form in some capsules.
Because curcumin is more potent than adding turmeric to food would be, supplements tend to contain it in higher concentrations. “However, just because something is more active or powerful does not mean it is better for your health,” explains Megan Meyer, who has a PhD in nutritional immunology. Curcumin can have side effects for some people, especially those taking certain medications (more on that below).
What are the potential benefits of turmeric supplements?
Curcumin, which is technically an antioxidant, works at the cellular level to fight inflammation (and pain) that can exacerbate conditions like arthritis. It can also alleviate the symptoms of inflammatory bowel conditions like ulcerative colitis. But taking turmeric can give you an overall metabolic and heart health boost, too. “There is also preliminary evidence that it can help lower cardiovascular blood markers like blood sugar and cholesterol, which are markers of inflammation in the blood,” says Tsui.
There are also some lesser-known benefits of turmeric supplementation, such as improved liver health. “For example, a 2020 systematic review suggested that curcumin (the active form of turmeric) supplementation can improve markers of liver disease,” says Meyer. Just because it can relieve some symptoms of liver disease does not mean that it’s going to completely detox the liver and cure your hangover — but taking some anti-inflammatory turmeric post-night out certainly can’t hurt.
Additionally, an earlier study found that turmeric and curcumin can indirectly ease symptoms of depression and anxiety. Inflammation can be associated with overall stress on the body, and markers of inflammation may heighten depressive or anxious symptoms. “More research still needs to be done, and it could take from two to three months for turmeric to have a positive effect on your mental health,” Tsui details. One more caveat when it comes to scientific research: “Many studies about turmeric have been done on animals or in test tubes, so there’s a need for more human studies if we’re to understand the full health benefits of turmeric and curcumin,” adds Meyer.
Who should take turmeric supplements, and what is the ideal daily dose?
There is no one ‘right person’ who should take turmeric supplements — or even a correct dosage. If you have any conditions such as arthritis or an autoimmune condition, an inflammatory bowel condition or IBS, or mental health conditions, including anxiety and depression, it’s worth talking to your doctor to see if turmeric supplements could help. They will also shed light on what dose is right for you.
Most studies test with at least 300 milligrams of curcumin per day, so that’s somewhat of a baseline dose, Tsui says. “When looking at supplements, this may be a case of ‘more is better’ so you don’t find yourself having to take tons of pills per day,” she says.
Who shouldn’t take turmeric supplements?
In most cases, turmeric is safe to take and doesn’t have a huge number of side effects to worry about. “If you’re taking a dose that’s much higher than 500 milligrams, and have a supplement that’s paired with the digestion-stimulating piperine, you might encounter some adverse side effects, like stomach pain, nausea, or diarrhoea,” says Tsui.
It’s important to note that there are some potential drug interactions with turmeric because of the way it works in the bloodstream. “There is some evidence that it can act as a blood thinner, so people who are taking anticoagulant medications need to be cautious,” says Tsui.
Additionally, don’t take turmeric if you’re taking an immunosuppressive medication. “Some examples of this might be certain chemotherapy drugs,” says Meyer. “It’s always smart to check in with your doctor or another medical provider before starting a new supplement routine, but you should pay special attention to your supplement intake if you’re pregnant,” says Meyer.