No herb’s health halo shines as brightly as turmeric. While the bright orange powder has long been a cornerstone of cooking and medicinal use in India, the US has become the biggest importer of the herb. Why? Tumeric’s health benefits. You may know someone who takes turmeric supplements for their arthritis or as part of their post-workout recovery plan. Or maybe your FYP on TikTok is getting flooded with ads for Dose turmeric shots. Perhaps you’ve had it in one of the cold-pressed bottled juices sold near the checkout stand at Whole Foods or clocked its presence in a bar of soap.
Is it worth the hype? The benefits of turmeric are legit, but if you want to use the herb medicinally, it’s important to know how much to consume and the best way to do it. We talked to registered dietitians and clinical herbalists to learn about the five major ways you can benefit from consuming turmeric and how much it takes to make a notable difference on health.
1. It helps with arthritis and joint pain
One of the biggest health claims related to regularly consuming turmeric is that it can help with arthritis and joint pain. Paul Bergner, a medical herbalist, clinical nutritionist, and director of the North American Institute of Medical Herbalism, says that’s true, citing repeated evidence published in scientific journals and improvements he’s observed at his own health clinics.
He says that people can experiment with replacing nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin or ibuprofen with turmeric to see if the herb works as a natural alternative.
“When this is effective, it is very beneficial because turmeric [works differently] than NSAIDs and doesn’t have the risk of intestinal bleeding presented by those drugs,” he says.
Jenna Volpe, a functional registered dietitian and clinical herbalist, also says that people with joint pain or arthritis can benefit from consuming turmeric regularly.
“According to a 2021 systematic review which compared turmeric to NSAIDs, turmeric is significantly more effective than a placebo and equally as effective as NSAIDs for relieving knee arthritis pain and improving knee function,” she says.
Volpe explains that turmeric helps relieve joint pain by regulating inflammatory pathways in the body and preventing the release of a pro-inflammatory chemical called prostaglandins, which is known to contribute to symptoms of arthritis.
2. It’s good for your gut
While relieving joint pain is typically turmeric’s most celebrated benefit, the ingredient also supports gut health. And gut health is important for, well, everything.
“Turmeric can help bring balance to the gut microbiome by supporting the growth of beneficial bacteria,” says Stephanie Schiff, a registered dietitian at Northwell Health’s Huntington Hospital.
Scientific research shows that turmeric supports gut health in two major ways. First, as Schiff explained, it ups the amount of good bacteria in the gut. Second, it makes the intestinal barrier stronger. Having a strong intestinal barrier prevents harmful substances from entering the gut, which protects the body from infection and inflammation. It also helps with nutrient absorption.
3. Consuming turmeric lowers inflammation
Essentially every health woe comes down to inflammation. While inflammation is beneficial in small amounts, experiencing high levels of inflammation for a prolonged amount of time can lead to a wide range of health problems, both short-term and long-term, including chronic diseases.
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