20+ Benefits of Turmeric and Curcumin According to Science

Turmeric and its active ingredient, curcumin, have long been considered an effective herbal treatment for many ailments and diseases.

For thousands of years, its benefits have been celebrated, and more of us than ever before are taking an interest in this supplement, even tagging turmeric as a “superfood.”

In this article, we’ll explore the science behind the impressive selection of health benefits of turmeric and see whether it's something you should be using in your day-to-day routine.

Contains Anti-Inflammatory Properties

Although inflammation plays an important role in helping our bodies repair damage, long-term inflammation can give rise to an array of health issues, including heart disease, cancer, and degenerative conditions.

However, scientists have discovered that curcumin, an active ingredient in turmeric, contains anti-inflammatory properties that may help protect the body against disease and offer treatment for existing conditions.

However, high quantities of turmeric or curcumin supplements are required to produce noticeable improvements.

Relieves Arthritis

Arthritis affects almost 24% of all adults in the U.S. - that’s a staggering 58.5 million people, most of which are women.

Arthritis can restrict movement in the joints, muscle weakness, and pain, and leave sufferers with pain, tenderness, and stiffness that restricts mobility, and has a negative impact on their overall well-being.

Research has shown that we may be able to use turmeric and curcumin as effective treatments for symptoms of arthritis.

For example, one study found that curcumin was a more effective treatment than prescribed anti-inflammatory drugs. In other studies, participants have noted a significant improvement in their symptoms with curcumin treatment.

May Improve Brain Health

Turmeric and curcumin may also improve our brain health. Studies have shown that turmeric and curcumin can boost levels of brain-derived neurotrophic factor (BDNF).

Decreased levels of BDNF have been associated with a range of issues, including depression, Alzheimer’s disease, and cognitive decline.

May Prevent Cancer

Impressively, research has shown that turmeric and curcumin may have the potential to prevent and treat cancer. Cancer is caused by uncontrolled cell growth in the body, which can have devastating impacts on its sufferers.

Several studies have assessed the link between curcumin and cancer and found that this compound may kill cancerous cells, reduce metastasis, and reduce the growth of new blood vessels in tumours.

Additional studies have found that curcumin may prevent the development of cancer altogether, especially cancers found in the human digestive system, such as colorectal cancer. However, more research is needed to confirm this.

Could Improve Skin Health

Turmeric and curcumin contain plenty of antimicrobial, antioxidant, and anti-inflammatory properties, all of which may treat skin conditions including psoriasis, photoaging, eczema, and more.

For example, one study explored curcumin as a treatment for psoriasis and discovered that it might be capable of reducing oxidative stress found in psoriatic lesions. However, more research is needed to explore this.

May Promote Longevity

Although there’s no direct evidence to suggest that turmeric and curcumin can promote longevity, some believe that they could potentially be used as an anti-aging supplement.

Research has explored the link between curcumin and aging and suggests that its antioxidant and anti-inflammatory properties may play a role in reducing some notable markers of the process.

Could Lower The Risk Of Heart Disease

Unfortunately, heart disease is incredibly complex, and many factors play a role in its development.

However, studies have shown positive findings on the effect of turmeric for heart health. Curcumin was found to improve the function of our endothelium, which is responsible for controlling blood pressure, clotting, and other functions.

As mentioned above, these turmeric supplements can also reduce inflammation and oxidation, which play a role in the development of heart disease.

May Help Lower Blood Pressure

To understand turmeric’s potential effects on blood pressure, it’s important to look at its impact on endothelial function. As we age, vascular endothelial function begins to decline. These cells help regulate vascular relaxation and contraction, which directly affects how blood flows through the arterial system.

When endothelial balance is disrupted, high blood pressure can occur. Research suggests that antioxidants may help restore endothelial balance, and this is where turmeric and curcumin may play a role.

In one eight-week study, researchers examined the effects of curcumin on oxidative stress and endothelial function in participants with type 2 diabetes. Subjects who took 150mg of curcumin twice daily showed reductions in inflammatory cytokines and oxidative stress, which had a positive effect on endothelial dysfunction caused by hyperglycemia.

Another study assessed vascular endothelial function in postmenopausal women and found that both the curcumin and exercise groups experienced significant improvements in flow-mediated dilation (FMD). FMD refers to the widening of arteries, which allows increased blood flow and reduced vascular restriction.

A separate study involving patients with refractory lupus nephritis, a condition commonly associated with high blood pressure, found that participants taking turmeric and curcumin supplements experienced a significant decline in systolic blood pressure. The placebo group showed no meaningful improvement.

Taken together, these findings suggest that turmeric may help lower blood pressure through its ability to improve endothelial function and reduce oxidative stress. While results are promising, further research is needed to confirm turmeric’s effectiveness for blood pressure management across broader populations.

Curcumin Could Treat Alzheimer's

Although Alzheimer's is one of the most common forms of dementia, there’s currently no cure.

However, curcumin has been shown to cross the brain-blood barrier, which could provide a treatment for Alzheimer's. Curcumin may also reduce the presence of amyloid plaques, which is a key feature of Alzheimer's disease.

In addition, some studies show the positive effects of turmeric for brain inflammation. Curcumin has been found to act on multiple pathways in the brain, which can help reduce inflammation, protect against cell death, and reduce the risk of Alzheimer's disease.

May Improve Memory And Attention

We’ve already seen that curcumin and turmeric can improve our brain health, and they may also help support better memory and attention levels, too.

This is due to its ability to increase BDNF levels, as discussed earlier. However, additional research is needed to explore this.

Improved Mood

Curcumin may also help improve symptoms of depression and improve mood. One trial of sixty participants showed promising results after 6 weeks of treatment.

The participant group that took both Prozac and curcumin saw more effects than the groups that used either one of the other. The study concluded that curcumin might be just as effective as anti-depressants.

May Fight Off Free Radicals

Have you ever wondered why people praise antioxidants so much? It’s because they can protect our bodies from free radicals.

Free radicals are caused by oxidative damage, which is one of the leading causes of many diseases and DNA changes in the body, including cancer.

Research has found that curcumin has a unique chemical structure that may neutralize these free radicals, which may reduce our risk of developing a range of health conditions. However, more research on humans is needed to confirm the efficacy of this treatment.

May Prevent And Treat Diabetes

Curcumin may even play a role in the treatment and prevention of diabetes. The causes of diabetes are varied. However, factors such as weight, exercise levels, blood pressure, genetics, and even race and ethnicity can all play a role.

Diabetes can be debilitating for its sufferers, but research may shine new hope on its treatment and prevention.

Both turmeric and curcumin have been shown to improve the body's blood sugar metabolism, which could potentially reduce the effects of diabetes on the body. Furthermore, there are findings on the benefits of turmeric for diabetic neuropathy, which suggest that curcumin may be able to treat and minimize neuropathic pain.

Curcumin may also lower the inflammatory markers in the body, such as TNF (tumour necrosis factor), which is a key contributing factor in the development of Type 2 diabetes.

May Protect From Gastric Ulcer

Curcumin, with its anti-inflammatory and antioxidant properties, is thought to help reduce inflammation and protect the stomach lining from damage that can lead to ulcers.

Studies have found that curcumin helps reduce the growth of Helicobacter pylori bacteria, which is linked to an increased risk of gastric ulcers.

In addition, curcumin has been shown to reduce oxidative stress, increase levels of gastric mucus, and inhibit acid secretion.

These effects may help protect against ulcer formation and promote the healing of existing ulcers.

While more research is needed to fully understand the extent of turmeric benefits on ulcer-related conditions, it appears that it could be a safe and effective natural remedy for various digestive issues.

May Help Treat Depression

As mentioned, turmeric may be able to help with treating depression. Other than boosting the BDNF, research suggests that turmeric helps regulate mood and reduce symptoms of depression by modulating serotonin and dopamine levels in the brain.

In addition, the anti-inflammatory effects of curcumin could reduce stress and anxiety associated with depression.

Another research suggests that curcumin can modulate the Hypothalamus-Pituitary-Adrenal Axis (HPA) activity which is implicated in stress responses.

Thus by influencing these physiological pathways it may be possible that turmeric may help with depression. However, further research is needed to confirm these findings. Until then, it is important to speak to a doctor before taking turmeric or any other supplement as a treatment for depression.

May Help With Asthma

Turmeric has been used in traditional medicine for centuries to treat a variety of ailments, but there is growing evidence that it may be beneficial in treating asthma as well.

Studies have shown that turmeric can reduce inflammation in the airways and reduce the production of mucus. It has also been shown to improve the body's ability to respond to allergens, helping reduce symptoms of asthma.

Additionally, turmeric contains compounds called curcuminoids that are thought to help protect cells from damage caused by free radicals.

These compounds can help reduce inflammation and oxidative stress associated with asthma.

Taken together, these effects can lead to reduced asthma symptoms and improved quality of life for those suffering from this condition.

Could Help With Urinary Tract Infections

Turmeric has been found to be an effective natural remedy for urinary tract infections (UTIs).

It has been shown to lower the number of white blood cells and bacteria in the urine, as well as decrease the levels of substances in the body that cause inflammation.

These benefits can help to alleviate the symptoms of a UTI and prevent further complications.

In addition, curcumin can aid in reducing the inflammation associated with UTI, which can ultimately reduce discomfort and improve healing.

May Be Able To Improve Liver Health

Turmeric has been found to have a positive effect on the liver.

It has been researched to see if it could be helpful for people with a condition called non-alcoholic fatty liver disease (NAFLD). A group of randomized controlled trials were reviewed to see if taking turmeric or curcumin can lower the levels of certain substances in the blood that are linked to NAFLD. The results showed a trend toward a significant reduction of alanine aminotransferase (ALT) blood concentrations and aspartate aminotransferase (AST), which are both tests to check for liver damage.

Another study has shown that extracts of turmeric can inhibit the production of aflatoxin, a liver toxin, by up to 90% when it is present at certain levels. It has also been found to reverse the liver damage caused by aflatoxin B1 in ducklings.

Overall, turmeric may be beneficial for those looking to protect their liver from toxins and damage but more research is needed to be certain.

Could Support Oral Health

Turmeric has many potential benefits for oral health due to its anti-inflammatory, anti-bacterial, and antioxidant properties.

Studies have shown that turmeric can help reduce plaque, gingivitis, and periodontal disease. It can also reduce the production of inflammatory chemicals in the mouth, which can help reduce the risk of developing cavities and oral cancer.

Turmeric also has antibiotic, analgesic and sedative properties, which can make it an ideal material for use in endodontic treatments such as pulpotomies. Its use as a pulpotomy material has been found to be effective in promoting the healing of dental pulp and preventing infection.

Additionally, it is a biocompatible material with minimal side effects, making it a viable option for treating dental diseases.

Helps Boost The Immune System

Finally, turmeric has been shown to have powerful immune-modulating properties, which can help to improve overall health and well-being.

Research shows that curcumin can affect different types of immune cells in the body, such as T lymphocytes, macrophages, dendritic cells, B lymphocytes, and natural killer cells. This can help protect against diseases that are caused by problems with the immune system.

In addition, curcumin can help to reduce chronic inflammation and enhance the body’s natural defences, making turmeric one of the best immune-boosting foods out there.

May Help with Insomnia

So, we know turmeric can make you sleepy, but what can it do for ensuring sound sleep and treating insomnia? Let’s take a closer look at what the research says.

Turmeric has actually been shown to help with insomnia by promoting better and more restful sleep.

Studies have found that curcuminoids can reduce sleep latency (the time it takes to fall asleep), increase the duration of non-rapid eye movement sleep, and reduce rapid eye movement sleep without altering delta activity.

These effects are believed to be caused by the interaction of curcuminoids with the histamine H1 receptor.

Turmeric may therefore be used as a treatment for insomnia and other sleep disorders. However, further research is still necessary to affirm its efficiency.

Additionally, most poor-quality sleep is produced by factors such as inflammation, pain, and stress, all of which turmeric may help fight off.

We already know that turmeric contains anti-inflammatory properties, but it may also provide some relief for people suffering from chronic pain.

This is especially true for people living with inflammatory conditions such as rheumatoid arthritis. In fact, one study showed that people with rheumatoid arthritis found curcumin to be more effective than anti-inflammatory drugs.

Stress is also one of the leading causes of insomnia. In many patients, high-stress levels can lead to depression, which is closely associated with insomnia and sleep deprivation.

Although people with insomnia are likely to go on to develop depression, the opposite is also true.

Thankfully, curcumin, the active compound in turmeric, has shown some efficacy in the treatment of depression. In one study, sixty participants took either curcumin, Prozac, or both Prozac and curcumin.

The study found that curcumin is as effective as an anti-depressant. Curcumin may also help boost serotonin and dopamine levels in the brain.

Not only does this improve our general mood, but there’s evidence to suggest that increased serotonin and dopamine may also improve our sleep.

This is because serotonin is needed to produce melatonin, and both serotonin and dopamine are involved in our body's sleep-wake cycle.

Health Benefits of Turmeric for Men

Enhancing Male Fertility

Another one of the turmeric benefits for men is its ability to potentially support male fertility. Research has found that turmeric may help protect Leydig cells from oxidative stress, which is crucial for maintaining testicular function and promoting testosterone production. Another randomized double-blind study found that curcumin may increase sperm quality, indicating its potential to enhance male fertility and reproductive health.

Muscle Recovery and Lactic Acid Reduction

Turmeric and curcumin supplementation has been observed to potentially aid in muscle recovery post-exercise. Its anti-inflammatory and antioxidant properties may reduce soreness and inflammation, potentially speeding up recovery time. A study highlighted that curcumin might also reduce the accumulation of postexercise lactate, allowing for a quicker return to training and enabling higher training intensity by minimizing post-exercise pain.

Weight Management Support

The research on turmeric, specifically its active component curcumin, suggests that it may play a role in weight management and the reduction of obesity-related diseases. Curcumin's anti-inflammatory and healthful components are recognized for their results in supporting weight loss and mitigating the incidence of diseases associated with obesity. This is attributed to curcumin's ability to inhibit inflammatory responses in adipose tissue, which is crucial for managing overweight and obesity. Though more research is still needed to confirm these findings.

Improved Blood Circulation

Turmeric’s antioxidant properties may contribute to improved blood circulation. Curcumin is believed to support cardiovascular function by improving blood flow and supporting blood vessel health.
This effect is thought to be related to curcumin’s ability to increase nitric oxide production and reduce oxidative stress, which may help improve overall circulation.

Digestive Health Support

Turmeric has been used in traditional medicine for centuries to support digestive health. Research suggests that it may have prebiotic-like properties, with the potential to increase the diversity of gut bacteria.
Its anti-inflammatory and antioxidant effects may also contribute to improved digestion and overall digestive function.

Muscle Recovery and Lactic Acid Reduction

Turmeric and curcumin supplementation has been observed to potentially aid in muscle recovery post-exercise. Its anti-inflammatory and antioxidant properties may reduce soreness and inflammation, potentially speeding up recovery time. A study highlighted that curcumin might also reduce the accumulation of postexercise lactate, allowing for a quicker return to training and enabling higher training intensity by minimizing post-exercise pain.

Is Curcumin the Same as Turmeric?

No, turmeric and curcumin are not the same thing. Turmeric is the plant and root from which curcumin is extracted. While turmeric does contain curcumin, it also contains other compounds that have many health benefits. However, curcumin is considered the primary and most active ingredient in turmeric.

When taking turmeric or curcumin supplementation for health benefits, it’s important to understand the difference between the two and choose the one that best fits your needs.

What is Bioavailable Curcumin?

Bioavailable curcumin is a form of curcumin that is easier for the body to absorb and use. This is achieved through various methods such as adding turmeric oil and piperine or reducing the particle size of the compound.

These methods can increase curcumin absorption by up to 100 times compared to unformulated curcumin, making the bioavailable form of curcumin more effective for applications like pain management and tissue protection.

Frequently Asked Questions

Does turmeric boost testosterone?

Turmeric does not directly boost testosterone levels. While it may help protect and promote the function of Leydig cells, its direct effects on testosterone are not well-established.

How much turmeric should a man take?

Start with a small dose like 500mg of curcumin with piperine daily. Consult a healthcare professional for personalized guidance.

What happens when you take turmeric everyday?

Regular consumption of turmeric may have several positive effects, including reduced inflammation, antioxidant support, and potential benefits for heart health. However, individual responses can vary. It takes a while for turmeric to work so it’s best to consume it as a daily supplement to see the results.

Does turmeric make you sleepy?

Turmeric has been widely recognized to encourage sleepiness. Its anxiety-lowering and muscle-relaxation properties help soothe those who take it, making it easier to drift off into a peaceful slumber.

What's more, turmeric's anti-inflammatory agents can work to reduce irritation in the body and create an optimal sleeping environment for a good night's sleep.

Research has confirmed that turmeric extract produces a sedative-hypnotic effect, while its major components such as curcuminoid and bisdemethoxycurcumin have been declared effective sleep promoters.

Does turmeric help you sleep better than sleeping pills?

With the evidence showing great promise, you may now be wondering: could turmeric be better than sleeping pills? Well, the answer isn’t clear-cut.

We don’t have enough evidence to tell you definitively whether turmeric works better than sleeping pills.

However, if sleeping pills make you drowsy and lethargic the next day, or you’ve had a reaction to sleeping pills in the past, turmeric may be a safer option for you to try.

The answer to this question may also depend on why you’re taking sleeping pills in the first place. There are numerous causes of insomnia, but turmeric may not treat them all.

Turmeric is more likely to improve symptoms of underlying conditions that are causing your insomnia, whereas sleeping pills actively cause sedation and relaxation to promote sleep.

Statistically, this means that sleeping pills are more likely to be effective at improving your sleep quality. Still, it's important to keep in mind that you should consult a doctor before using any sedative or sleep aid, including turmeric.

How quickly does turmeric lower blood pressure

A systematic review suggests turmeric may have a beneficial effect on systolic blood pressure when administered over a period of 12 weeks or more.

However, no significant effect on diastolic blood pressure was found. Therefore, it is unclear how quickly turmeric may lower blood pressure. Further studies are needed to better understand the effects of turmeric on BP.

Can you take turmeric with statins and blood pressure tablets?

Based on available evidence, it is safe to take turmeric alongside statins and blood pressure tablets. Curcumin, due to its anti-inflammatory traits, has been shown to interact synergistically with medications for hypertension to reduce blood pressure.

Additionally, curcumin may also have lipid-modifying properties that could complement the effects of statin therapy, resulting in lowered low-density lipoprotein cholesterol levels and possible statin dose reduction.

However, it is important to note that turmeric may also act as a blood thinner, so it is crucial to consult with a doctor before taking any new supplement or changing your current medication regimen.

Although turmeric is safe for most people, healthcare professionals can evaluate your individual health situation and provide guidance on whether turmeric may be appropriate for you and how to use it safely and effectively.

The Bottom Line

If you’ve been exploring the world of alternative medicine, the power of turmeric will be no surprise to you.

However, the extent of its benefits is truly astounding. Although more research is needed to confirm all the benefits and how long it takes to work, the research and studies into the power of turmeric and curcumin are promising.

Whether you want to improve your cognitive function, protect yourself against disease or reduce the symptoms of a chronic illness, turmeric may be worth keeping on your shelf.