Turmeric: Here’s How It Really Measures Up To Health Claims

Even today, turmeric remains a popular health supplement. There are numerous articles and social media posts claiming the benefits of this spice for everything from brain function to reducing pain and inflammation.

But while some of these claims are linked to evidence, most of this research is in cells and animals, making the actual effects in humans less clear.

While turmeric is said to contain over 100 different compounds, most of its health benefits are linked to specific compounds called curcuminoids (the most abundant being curcumin).

Curcuminoids are phenolic compounds, which are molecules that plants often make as pigments or to discourage animals from eating them. This is what gives turmeric its distinctive color, but it can also alter how cells function.

Many of the potential health effects of turmeric have been linked to these phenolic compounds which, in the laboratory, have been shown to have an antioxidant effect.

Antioxidants are substances that prevent or slow the damage caused by free radicals – a harmful type of molecule that can cause inflammation and has also been linked to heart disease and cancer.

But while turmeric does indeed work as an anti-inflammatory, many of the health benefits caused by this effect have only been proven in the lab (using cells) or in animals.

For example, a study fed obese mice one gram of curcumin per kilogram of body weight. After 12 weeks, they found that mice given curcumin showed similar improvements in brain function and lower levels of liver inflammation than mice that were dieted.

A major challenge in getting turmeric to work in our bodies is getting it from our gut into our bloodstream. (Source: Getty Images)

So while this resulted in healthier mice, it’s unclear if the same would be true in humans. Not to mention that if this study had been conducted in humans, an average 70 kg person would have had to consume more than 2 kg of turmeric per day during the trial, which would be impossible.

Since no similar studies have yet been conducted on humans, we still don’t know if turmeric reduces inflammation in the same way.

Effect on pain

Yet despite the lack of research showing benefits in humans, turmeric (and curcumin) are widely marketed as anti-inflammatory supplements for a range of conditions – including articular pain and arthritis.

According to the results of a review, it appears that in human trials, turmeric supplements may have a modest benefit in pain over a placebo – and in some cases as beneficial as nonsteroidal anti-inflammatory drugs. .

But the studies included in this review appear to be of variable quality. Many were conducted with a very small population (ten people or less) and showed wide variation in the amount of turmeric given to participants. This means that it is difficult to clearly recommend that turmeric is effective for pain.

Turmeric has also been suggested to have anti-cancer properties due to its antioxidant effect. In the lab, curcumin has been shown to reverse DNA changes in cells that cause breast cancer. But it’s less clear whether turmeric reduces cancer risk or supports treatment in humans.

However, some research has shown that using a turmeric gargle may reduce the side effects of radiation therapy in people with head and neck cancers.

It may also help people with a rare genetic condition called familiar adenomatous polyposis. be a sign of the early stages of cancer.

With inflammation being linked to many cognitive health issues such as dementia, some research has looked into whether turmeric may benefit brain function. So far, it is not known if turmeric has an effect.

The trials that have been conducted in humans have generally been very small, with a lack of consistency in study design, dosage, and how they measured cognitive effects. Again, it’s hard to see if turmeric really has an effect or if cognitive improvements are due to other factors.

Does Turmeric Really Work?

A major challenge in getting turmeric to work in our bodies is getting it from our gut into our bloodstream. Curcumin is quite a bulky compound – and as such it can be difficult for the body to absorb it into the bloodstream as it is not very water soluble.

But other research suggests that turmeric works by affecting the bacteria in our entrails. Although more data is needed to know if this is true in humans, it could suggest that turmeric does not need to be absorbed into the bloodstream to provide health benefits, as it is already absorbed. through our gut.

Another challenge is the amount of turmeric needed to see benefits. In many studies, only the curcumin extract is used – which is only around 3% of the turmeric powder itself. With many studies giving more than 1g of curcumin per kilogram for a mouse or rat, the equivalent amount for these effects to be seen in a human would be difficult to achieve – even in supplement form.

Turmeric is an excellent spice, imparting a pleasant earthy flavor and vibrant natural yellow color to foods. But it’s far from clear how its reported benefits translate to human health. So, enjoy turmeric as a spice and food coloring, but don’t rely on it to provide major health benefits or to treat or cure any disease.

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