What Is Turmeric?
Turmeric is a bright yellow spice often used in curry dishes and traditional Asian cooking. But beyond flavor and color, turmeric has been used in herbal medicine for centuries. The main active ingredient in turmeric is curcumin, which has been studied for its anti-inflammatory and antioxidant properties.
How Might Turmeric Help?
Chronic inflammation has been linked to several long-term health conditions, including:
- Arthritis and joint pain
- Heart disease
- Type 2 diabetes
- Cognitive decline
Curcumin may help by calming your body’s inflammatory response. While it’s not a cure, some studies suggest turmeric may:
- Ease joint pain and stiffness in osteoarthritis or rheumatoid arthritis
- Support heart and brain health by reducing low-grade inflammation
- Help balance blood sugar and support the immune system
How Should You Take It?
You can enjoy turmeric as a spice in food (add to soups, rice, smoothies, or scrambled eggs), in supplement form (such as capsules or tablets containing curcumin), or as turmeric tea or golden milk, often paired with black pepper and milk.
Tip: Curcumin is better absorbed when taken with black pepper and a source of fat, such as milk or avocado.
Is It Safe?
For most people, turmeric in food is very safe. But if you're thinking about supplements, talk to your doctor first—especially if you take blood thinners, diabetes medicine, or medications for acid reflux. High doses of curcumin might upset the stomach or interfere with some medications.
Should You Try It?
If you're curious about natural ways to support your health, turmeric might be worth adding to your routine—especially if you have mild joint pain or inflammation. Just remember: it's one part of a bigger picture that includes eating well, staying active, and managing stress.
Takeaways
Turmeric contains curcumin, which may help reduce inflammation. It can be added to meals or taken as a supplement. It's best absorbed with black pepper and fat. Talk to your doctor before using supplements regularly.