Turmeric is the bright yellow-orange spice that gives curry its color. It has been used in cooking and traditional medicine in South Asia for thousands of years. Today, turmeric and its main active compound, curcumin, are among the best-selling herbal supplements in the world, promoted for joint pain, inflammation, heart health, memory, mood and more. The story is more complicated than the marketing suggests.
Turmeric vs curcumin
Turmeric is the whole spice, made from the root of the plant. Curcumin is the compound most often studied. Turmeric is only about 3 percent curcumin by weight, so the amount in a sprinkle of spice is small. Supplements usually contain concentrated curcumin extracts, often standardized to 95 percent curcuminoids.
The absorption problem
Curcumin is poorly absorbed. Most of what you swallow passes through your gut and is quickly broken down. Manufacturers have tried to fix this in a few ways:
- Adding black pepper extract (piperine). One early study found piperine increased curcumin absorption dramatically. Piperine can also change how your body handles some medicines.
- Special formulations, such as curcumin bound to fats, phospholipids or tiny particles, sold under various brand names.
This matters for safety, as you will see below.
What the research shows
The National Center for Complementary and Integrative Health summarizes the evidence on its turmeric page.
Joint pain and osteoarthritis
This is the most promising area. Several small studies suggest that curcumin may ease knee osteoarthritis pain about as well as common pain relievers like ibuprofen for some people, with fewer stomach side effects. However, many studies were short, small or of low quality, so the evidence is not strong. If you have arthritis and want to try it, talk to your doctor and treat it as an addition to, not a replacement for, exercise and other treatments. See back pain everyday habits and hip mobility exercises and stretches.
Inflammation in general
Curcumin affects inflammation in lab studies. Whether that translates into real benefits in people is less clear. "Reduces inflammation" is a common marketing claim that sounds more scientific than the evidence supports.
Other claims
Studies on depression, high cholesterol, blood sugar and memory have shown mixed or uncertain results. Claims that turmeric prevents or treats cancer are not supported by good human evidence. Be wary of any product that suggests otherwise. See how to read health studies for help judging headlines.
The liver warning
This is the part few people hear about. Turmeric and curcumin supplements have been linked to cases of liver injury, some serious. The NIH LiverTox database, which tracks drug and supplement-related liver damage, lists turmeric as a known cause. In 2019, Italian health authorities investigated a cluster of liver injury cases linked to turmeric supplements. Many reported cases involved high-absorption products or products combined with black pepper extract.
These cases are uncommon, and most people recover after stopping the supplement. But they are a good reason to be careful:
- Stop the supplement and call your doctor if you notice yellowing of the skin or eyes, dark urine, pale stools, unusual tiredness, loss of appetite or pain in the upper right side of your belly.
- Talk to your doctor first if you have liver disease or drink heavily.
- Do not take more than the label says.
Cooking with turmeric spice has not been linked to these problems.
Other safety notes
- Blood thinners. Turmeric may increase bleeding risk with warfarin, clopidogrel and similar medicines. Stop it before surgery as your doctor advises.
- Diabetes medicines. It may lower blood sugar, adding to the effect of these medicines.
- Gallbladder problems. Turmeric may worsen gallstones.
- Pregnancy. Cooking amounts are fine. Supplements are not recommended without your doctor's approval.
- Stomach upset. Nausea, diarrhea and indigestion are the most common side effects.
- Contamination. Some turmeric spices and supplements have been found to contain lead, sometimes added to brighten the color. Buy from trusted brands.
See supplement and drug interactions and questions to ask your doctor about supplements.
If you decide to try it
- Choose a product with a third-party seal. Herbal products are especially prone to quality problems. See our herbal supplements buying guide and what third-party tested really means.
- Read the label. Check the amount of curcumin or curcuminoids per serving, not just turmeric root. See how to read a supplement label.
- Be cautious with high-absorption formulas and products with added piperine, especially if you take medicines.
- Give it a set trial, such as eight to twelve weeks, and stop if you do not notice a difference.
- Tell your doctor and pharmacist you are taking it.
Enjoy it in your food
Turmeric is delicious in curries, lentil soups, roasted vegetables, scrambled eggs, rice and golden milk. Cooking with it is safe for nearly everyone, and it adds color and flavor to an overall healthy diet.
The bottom line
Curcumin may modestly ease joint pain for some people, but most other claims are unproven. Supplements, especially high-absorption types, have been linked to rare but real liver injury. If you want to try it, choose a tested product, talk to your doctor if you take other medicines, and watch for warning signs. For more herbal guidance, visit our herbal supplements category.