FoodsHerbs & spicesAnti-inflammatory
Turmeric colours curries gold and is one of the most hyped “healing” spices. The nuance: the health effects come from curcumin, which is present in fairly small amounts and poorly absorbed from food.
Key takeaways
- Turmeric’s benefits come from curcuminoids (curcumin), only ~2–5% of the spice by weight.
- Culinary turmeric is poorly absorbed — therapeutic effects need concentrated, bioavailability-enhanced curcumin supplements.
- Black pepper (piperine) and fat markedly boost absorption.
- For the evidence (e.g. joint pain), see our curcumin guide. As a food, turmeric is safe and flavourful.
What it is
Turmeric is the rhizome of Curcuma longa. Its yellow pigment, curcumin, is the main bioactive — a polyphenol with antioxidant and anti-inflammatory actions.
The evidence
Clinical benefits (notably for osteoarthritis pain) are demonstrated with concentrated curcumin, not culinary turmeric.1 See the dedicated curcumin monograph for doses and formulations.
How to use
In cooking, combine turmeric with black pepper and a little oil to aid absorption. For a therapeutic dose, use a curcumin supplement.
Safety
Safe as a food spice; concentrated curcumin can interact with blood thinners — see the curcumin guide.
References
Educational summary, not a prescription.
- The efficacy of curcumin in knee osteoarthritis: a systematic review and meta-analysis. 2021. pubmed.ncbi.nlm.nih.gov
This article summarises nutrition science for education and is not a substitute for individual medical advice.