What Happens to Your Body When You Take Turmeric Regularly

Turmeric (Curcuma longa) is a root in the ginger family that has been a staple food in Southeast Asia for over 4,000 years. It is widely used in cooking and religious ceremonies and has medicinal benefits that come from its active ingredient curcumin, which gives turmeric its bright yellow color and antioxidant potential.

The curcumin contained in turmeric has powerful antioxidant properties. It protects your health by:

• Reduce harmful free radicals
• Strengthen your body’s natural antioxidant defenses
• Limit the deterioration reactions of lipids (fats), known to damage your cells

Curcumin shows promise for treating inflammatory diseases by:

• Blocking factors that trigger inflammation
• Reduce levels of chemicals that cause inflammation (cytokines)
• Reduce the activity of enzymes that fuel inflammation

Turmeric is widely used in South Asia as an antiseptic for cuts, burns and bruises.

Current research suggests that curcumin, when applied topically (to the skin), can reduce burn size and swelling due to its antioxidant, anti-inflammatory, and collagen-stimulating properties.

If turmeric is already a staple in your pantry, you can create a homemade healing balm for a minor closed wound by mixing equal amounts of turmeric and water with a little oil and pepper to enhance its effectiveness.

Curcumin may help relieve joint swelling and stiffness by:

• Block your body’s inflammatory signals
• Support your immunity
• Eliminate dysfunctional immune cells

Research suggests that 250 to 1,500 milligrams (mg) of curcumin per day for 8 to 12 weeks may provide relief for people with rheumatoid arthritis.

Curcumin may influence certain proteins, like Nrf2, which have anti-inflammatory properties and protective effects of the heart. It could also help strengthen blood vessels, improving blood flow, an essential factor in the health and proper functioning of your heart.

Curcumin influences an enzyme known as HO-1, which can break down heme, an important molecule found in red blood cells.

This breakdown of heme produces antioxidants like biliverdin, which converts to bilirubin. Both improve your liver’s ability to detoxify, repair itself, and protect itself from oxidative damage and inflammation.

Curcumin may help relieve allergy symptoms in conditions such as asthma, dermatitis, and seasonal allergies (hay fever). Research suggests it could:

• Helps regulate your immune system
• Reduce inflammatory responses
• Minimize the release of histamine, a chemical that triggers allergic reactions

In studies involving turmeric at doses ranging from 500 to 1,000 mg per day over periods of 1 to 2 months, patients reported reduced itching in dermatitis, reduced severity of hay fever, and reduced asthma symptoms.

Curcuminoids are natural substances found in turmeric, with curcumin being the most common. They could help people with type 2 diabetes by improving insulin sensitivity and lowering blood sugar levels.

However, if taken with diabetes medications or insulin, they could cause blood sugar levels to drop too low.

Curcumin may slow aging and delay age-related diseases by:

• Reduce harmful molecules called reactive oxygen species (ROS), which tend to increase with age
• Help reduce DNA damage
• Preventing cellular dysfunction
• Reduce inflammation

Preclinical studies have shown that curcumin may help prevent tumor growth and the spread of cancer by:

• Block inflammation, cell damage and cell death
• Help cut off a tumor’s blood supply by stopping the growth of new blood vessels
• Making your cellular tissue more resistant to damage

Human clinical trials are needed to confirm these benefits. That said, high doses of curcumin can have side effects like diarrhea, nausea, and headaches.

Curcumin shows promise in reducing inflammation and protecting against damage caused by acute acid reflux in gastroesophageal reflux disease (GERD).

In studies comparing curcumin to PPIs (common medications that help reduce acidity), curcumin was found to be slightly less effective in reducing damage to the esophagus from acid. However, it provided stronger protection when bile and acid were present, a more harmful type of reflux. This may be due to its strong antioxidant and anti-inflammatory properties.

Although the results are encouraging, more research is needed to confirm these effects.

Curcumin has potential as a stand-alone treatment and as an adjunct to traditional medications for adults with clinical depression. This may be due to its ability to restore the activity of neurotransmitters, such as serotonin and dopamine, which are chemical messengers in the brain.

Animal studies show that curcumin can reduce symptoms of depression, and some clinical trials support these results. However, larger clinical trials are needed to understand how much and how often to take it to experience these benefits.

As with most supplements, just because turmeric is natural doesn’t mean it can be used unlimitedly. Therapeutic doses of curcumin can range from 250 to 1,500 mg in concentrated capsule form, taken over a period of 8 to 12 weeks.

It’s safer to add turmeric to your diet through foods rather than supplements: Turmeric complements bright, acidic flavors and adds a golden hue, making it ideal for savory stews, curries, rice, and roasted vegetables. Here are some delicious ways to incorporate turmeric into your daily diet:

• Savory dishes: Turmeric adds a warm, golden hue and earthy aroma to your stews, curries, soups and sauces.
• Golden milk: Turmeric, ginger, cinnamon and other spices mixed with hot milk make a golden-colored anti-inflammatory drink.
• Smoothies: Add a teaspoon of turmeric to your favorite smoothie for a vibrant, antioxidant-boosting boost. It pairs well with tropical fruits like pineapple and mango.
• Dressings: Jazz up your salads with a turmeric-infused vinaigrette. Mix yogurt, oil, garlic, lemon, mustard and a touch of honey for a tangy and creamy dressing.
• Rice dishes: Mix turmeric into your rice for a fragrant, golden accompaniment to complement your fish, beef or chicken dishes.
• Roasted vegetables: Toss your vegetables with turmeric, olive oil, sea salt, and a tangy, tangy seasoning before roasting.