KUWAIT CITY, Jan 12: Turmeric supplements, long praised for their potential health benefits, may help reduce inflammation, support heart and gut health, and alleviate joint pain, though experts caution that excessive or inappropriate use carries risks.

Turmeric, a golden-yellow spice derived from the root of the Curcuma longa plant native to Southeast Asia, contains active compounds called curcuminoids, with curcumin being the most studied for its potential health effects. Registered dietitians emphasize that turmeric supplements are often formulated for higher absorption and concentration than culinary turmeric.

“Curcumin is the driving force behind turmeric’s anti-inflammatory and antioxidant effects,” said Emily Niswanger, M.S., RDN, a functional dietitian. She added that curcumin may help clear free radicals from the body, reduce inflammation, and protect healthy cells.

Joint health benefits

Experts say turmeric may reduce joint pain and stiffness, particularly in conditions like osteoarthritis, by inhibiting inflammatory pathways including cyclooxygenase-2 (COX-2) and tumor necrosis factor-alpha (TNF-α). Studies suggest supplementation may offer relief comparable to some nonsteroidal anti-inflammatory drugs (NSAIDs) but without associated gastrointestinal or drowsiness side effects.

Heart and gut health

Turmeric supplements may benefit cardiovascular health by reducing systemic inflammation, oxidative stress, and LDL cholesterol oxidation, while improving endothelial function, which supports healthy blood vessel performance, according to Erin Kenney, M.S., RDN. Additionally, turmeric may support digestive health by promoting beneficial gut bacteria, reducing inflammation in conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), and supporting bile production for fat digestion.

Brain health

Potential Research indicates curcumin may protect the brain from inflammation and oxidative stress, potentially improving cognitive outcomes in individuals with Alzheimer’s disease. Meghan Pendleton, M.S., RD, noted that while results are promising, more long-term human studies are needed to confirm its effects on neurological conditions.

Safety and risks

Curcumin is generally safe at doses up to 8 grams, but side effects may include nausea, diarrhea, bloating, and rare liver injury. Supplements can interfere with iron absorption and may increase the risk of kidney stones. Experts warn that turmeric supplements may not be appropriate for people with gallbladder issues, bleeding disorders, hormone-sensitive conditions, or pregnant and breastfeeding individuals. Medications including blood thinners, antidiabetics, antacids, immunosuppressants, and hormone therapies may interact with turmeric supplements.

Choosing a supplement

Registered dietitians advise sourcing turmeric supplements from reputable companies with independent verification to ensure quality and avoid contamination. Formulations containing black pepper extract (piperine) and taking the supplement with a meal that contains healthy fats can enhance absorption.

Moderation and consultation recommended

“Turmeric supplements offer a concentrated way to access curcumin’s potential benefits, but they are not a cure-all,” said Pendleton. Experts recommend integrating supplements into a balanced diet and consulting a healthcare provider before beginning any supplementation, particularly for individuals with pre-existing health conditions or medication use.

Frequently asked questions

Turmeric, experts say, is generally safer and more enjoyable when used as a culinary spice, but supplements may provide a concentrated source of curcumin when integrated carefully into a healthy lifestyle.