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Turmeric

Also: haldi (Hindi) · manjal (Tamil) · kunyit (Malay) · Curcuma longa

The golden spice of South Asian cooking. Curcumin is heavily researched, but conclusions are still out.

Overall evidence

Evidence level: Limited or early evidence

Lots of research, but mostly on concentrated curcumin products, with mixed quality and no firm conclusions for any use.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Turmeric
Photo: Herusutimbul, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

The dried, ground rhizome of Curcuma longa, a relative of ginger. Its colour comes from curcuminoids, mainly curcumin, which is poorly absorbed on its own.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • India

    A pinch goes into almost every dal and curry. Warm turmeric milk (haldi doodh) is a common bedtime drink when someone feels run down.

  • South and Southeast Asia

    Turmeric paste is part of wedding rituals (the haldi ceremony) and traditional skin care.

  • Indonesia

    Jamu, a traditional herbal drink, is often made with fresh turmeric and tamarind.

What the research says

Each claim graded on its own evidence.

  • Turmeric or curcumin for general health

    Evidence level: Limited or early evidence

    NCCIH says we do not know enough to conclude whether turmeric or curcumin is beneficial for any health purpose. Products vary in how much curcumin they contain, which makes studies hard to compare.[1]

  • Curcumin and knee osteoarthritis

    Evidence level: Limited or early evidence

    Several meta-analyses of oral curcumin products show early positive results for knee pain and function, but higher-quality evidence is needed before firm conclusions.[1]

In food amounts

Recipes typically use a quarter to one teaspoon of ground turmeric for a pot that serves several people. That is very different from the concentrated curcumin products used in most studies.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Turmeric supplements may be unsafe in pregnancy. Cooking with turmeric in normal food amounts is a different matter from taking supplements.[1]
Medicines
If you take regular medicines (including blood thinners), talk to your pharmacist before using turmeric or curcumin supplements.[1]
Health conditions
Liver injury has been reported with some highly bioavailable curcumin supplements (formulations designed to boost absorption). If you notice possible signs of liver trouble while taking one, stop and talk to a doctor straight away.[1]
General
Turmeric supplements can cause nausea, acid reflux, diarrhoea or constipation.[1]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Turmeric — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with turmeric

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