Typically, turmeric is a spice, and it is used to make yummy foods all over the world. Well, in Asia, turmeric is also highly famous for its good health benefits.
Everyone, from children to the elderly, knows and appreciates turmeric for being beneficial to health.
But couldn’t there be any possible side effects?
Well, it’s possible! And this post has been prepared to tell you about turmeric health benefits, dosage, safety, side effects, and other facts.
So, let’s begin with some fantastic facts about turmeric.
What Is Turmeric?
Turmeric, also known as turmeric root and Indian saffron, is one of the most significant spices for enhancing the taste of foods or curries. But it is also used for health purposes.
We’ll get to that right after this!
Turmeric is orange and yellow in color, which is due to an ingredient found in turmeric called curcumin or curcuminoids. And India is the world’s largest producer of turmeric.
Turmeric – Health Benefits, Dosage, Safety, and Side Effects
Despite being a spice, turmeric has been used for medicinal purposes since ancient times. And many studies have also reported that it is really useful for curing many chronic diseases.
Even today, it can be heard that back when there was no advanced treatment facility, people used to cure many serious diseases using turmeric.
But every action has an opposite reaction. And turmeric could also show some adverse effects, which we’ve discussed at the end of this article.
Well, don’t worry! You can avoid these side effects if you follow some precautions and the dosage rule outlined in this article.
Health Benefits of Turmeric
Turmeric contains natural anti-oxidants like curcumin, which make it beneficial for health. Though there is no scientific explanation behind it, many studies and research claim it works as a medicine for many diseases.
Below are some known health benefits of turmeric −
Anti-Inflammatory
Turmeric is known to be anti-inflammatory, which helps relieve inflammation (swelling) and sores inside the mouth or on any outer body parts.
Reduces Pain
Turmeric can also relieve wound pain or arthritis pain because it has some anti-oxidants within.
Helping Joints
Turmeric might improve the joint problem if torn or broken. It can also be said that turmeric helps reduce osteoarthritis (a common type of arthritis or joint issue).
Curcumin plays a significant role here. However, it will not completely cure the condition. It will only support the recovery function.
Cures Cold
Taking turmeric by mouth can help relieve fever, sneezing, runny noses, sore throats, and coughing.
Reduce Fats
Turmeric is found to reduce body fat, blood fat, and liver fat.
Though there is no scientific evidence that turmeric aids in weight loss, a Tufts University study found that turmeric inhibits fat tissue growth.
Consuming turmeric by mouth can also possibly reduce high cholesterol and triglycerides (blood fats) in the blood. And it can also help people suffering from liver fat issues.
Soothe Itching and Allergies
The curcumin present in turmeric is known to soothe itching or allergic irritation caused by rhinitis.
Skin Health
Turmeric plays a great role in improving skin health by curing acne and other skin problems.
Many remedies using turmeric (known as a turmeric mask for the face) are available on different social platforms, and people find them beneficial too.
Not only can you apply turmeric to your skin, but eating it can also help you get rid of acne or pimples.
Other Benefits
Turmeric might also help reduce menstrual cramps, headaches, and irritable bowel syndrome.
Recommended Turmeric Dosage
There is no recommended dosage for turmeric consumption. But the WHO (World Health Organization) suggests curcuminoids containing curcumin at a dose of up to 3mg per kg of body weight.
And when adding turmeric to foods, the dosage can range from 60 – 100 mg per kg of body weight.
A study shows some safe dosages by mouth for different health issues and people of different ages −
For children and adults with high cholesterol, consuming turmeric extract up to 1.4 grams per day for about 3 months is safe.
Please Note− Consult any doctor and take any necessary treatment first.
Ways to Use Turmeric for Health Benefits
Depending on their health issue, people can either consume turmeric or apply it to various body parts. For example:
- Consume turmeric to cure health conditions like high cholesterol or other internal issues. You can add turmeric to your daily food or add some turmeric powder to the milk.
Most people prefer drinking “turmeric milk” as it is easy to make and also tastes good. Just take a glass of milk, add some pinches of turmeric, stir well, and drink.
- And to cure any skin problem or any pain, apply turmeric paste over the affected area. You can search for turmeric remedies mentioning your problem. There are a lot of remedies online with turmeric for different ailments.
Safety Precautions to Follow
Health is wealth. Thus, no human being should take a risk regarding their health.
Though turmeric has helped many people, always consult a doctor before using it for any particular disease.
Do a patch test: Turmeric might not suit people with sensitive skin. So, do a patch test before fully applying it to your skin.
Take a pinch of turmeric paste for the patch test and apply it to the back of your neck or the lower wrist.
Restrictions: Pregnant or breastfeeding women should refrain from consuming or using turmeric without consulting a physician. The same advice also applies to individuals who are taking other medications.
Side Effects of Turmeric
No one has reported any serious side effects caused by turmeric yet.
No matter whether you take it by mouth or apply it topically to the skin, turmeric won’t cause any major harm. It is likely to be safe. But avoid using it in excessive amounts.
And a special note goes to pregnant and lactating women, cancer patients, and surgery patients for avoiding turmeric.
The Conclusion
Well, this was our ultimate guide on turmeric health benefits, dosage, safety, side effects, and other facts about turmeric.
Turmeric is known as a golden spice for its amazing health benefits. Whether you consume or apply it, turmeric is good in every way. That’s why it is one of the most famous and loved ingredients all over the world.
However, no matter how safe turmeric is, always consult a doctor before using it for any serious health condition.
References −
Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092. PMID: 29065496; PMCID: PMC5664031. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092. PMID: 29065496; PMCID: PMC5664031. https://pubmed.ncbi.nlm.nih.gov/29065496/
Peng Y, Ao M, Dong B, Jiang Y, Yu L, Chen Z, Hu C, Xu R. Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Des Devel Ther. 2021 Nov 2;15:4503-4525. doi: 10.2147/DDDT.S327378. PMID: 34754179; PMCID: PMC8572027. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8572027/
Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/
About Dr. Kate Gundy MD