What is Turmeric?
Turmeric is a bright yellow spice derived from the root of the Curcuma longa plant, native to South Asia. It has been used for thousands of years in cooking, traditional Ayurvedic medicine, and as a natural dye. In recent decades, turmeric — and specifically its active compound curcumin — has attracted significant scientific interest for its potential health benefits.
Curcumin: The Active Ingredient
Curcumin is the main bioactive compound in turmeric and is responsible for most of its health-promoting properties. Curcumin is a powerful anti-inflammatory and antioxidant. However, curcumin makes up only about 3% of turmeric by weight, and it is poorly absorbed by the body on its own. Taking curcumin with black pepper (which contains piperine) can increase absorption by up to 2,000%.
Potential Health Benefits
- Anti-inflammatory — may help reduce inflammation in conditions like arthritis, IBD, and other chronic diseases
- Antioxidant — neutralises free radicals that damage cells
- Joint health — some studies suggest curcumin may reduce joint pain and stiffness in osteoarthritis
- Digestive health — traditional use as a digestive aid
- Brain health — may support cognitive function and help protect against age-related decline
- Heart health — may improve heart disease risk factors
How to Use Turmeric
- Add to curries, soups, and stews
- Make "golden milk" — turmeric mixed with warm milk and black pepper
- Take as a supplement (curcumin extract with piperine)
Is it Safe?
Turmeric is generally considered safe when consumed as a food. High doses of curcumin supplements may cause stomach upset and can interact with blood-thinning medications. Speak to your doctor before taking turmeric supplements if you are on any medication.