20 Benefits of Turmeric

20 Benefits of Turmeric


One of the most researched nutritional ingredients of the last few years would no doubt be the spice turmeric. This ancient herbal ingredient is well-deserving of all the attention. It turns out that turmeric is not only a tasty addition to food, but contains biologically active polyphenols that exert a wide array of benefits on our health.* 

20 benefits of turmeric curcumin

1. Turmeric Soothes Digestion*

Our digestive system is a complex group of organs that helps us breakdown food into the nutrition our body needs to survive. The lining of the digestive tract can affect how well we  absorb nutrients and also serves as a guard against harmful pathogens. When the lining of the digestive tract becomes inflamed, this can compromise the barrier. Turmeric spice soothes the sensitive lining of the digestive tract, helping it to heal and maintain its intestinal barrier integrity.* This versatile spice also stimulates bile production which aids in digestion.*

Woman gesturing heart sign over digestive system

2. Turmeric Amps Up Fat Burning*

Turmeric contributes to a positive reaction in the body’s storage of fat by influencing Janus Kinase enzymes.* These enzymes have various functions, but they can also increase pro-inflammatory markers. Initial studies suggest that turmeric’s lessening of the activity of these enzymes encourages the body’s use of fat for energy instead of storing the fat.*

Turmeric root and turmeric powder on blue background

3. Turmeric Enhances Immune Function*

There’s a lot of concern about what we can do to help our immune system function at its best. One overlooked tip is taking a high quality turmeric supplement. Turmeric helps immune system regulation by supporting our antibody response.* Antibodies help defend against pathogens and other microorganisms that can have negative impacts on our health. Add a spoon of turmeric to your cup of tea or chicken noodle soup for an added boost of immune support, or reach for turmeric capsules like Nature's Lab Turmeric Extract with Curcumin C3 and BioPerine® for quick and easy convenience.*

Female with glowing skin

4. Improves Skin Complexion*

Could your complexion use a bit of a pick me up? Many skin concerns have one root cause- inflammation. Taking turmeric internally or using topical products with this herb may calm irritation.* With turmeric’s anti-inflammatory elements you can help your skin achieve a more radiant glow.*

5. Turmeric Supports Strong Bones*

Bones are a dynamic structure that is constantly being torn down and rebuilt by bone cells called osteoblasts and osteoclasts. As we age, this process can become less efficient and bone loss can occur. Turmeric supports bone density health by reducing osteoclasts’ ability to break down bone.* This can be a useful benefit for maintaining the health of bones well into your golden years.*

Older man stretching

6. Turmeric for Joint Mobility and Stiffness*

Turmeric curcuminoids have garnered many accolades for their anti-inflammatory qualities. Specific clinical studies have demonstrated improvement in knee joint mobility after supplementation with a high quality turmeric supplement.* One particular trial found that elderly participants who took turmeric for three months experienced better mobility and joint comfort on a physical exertion test that included an 80 meter fast-paced walk and climbing nine stair steps.

7. Promotes Healthy Blood Pressure Levels*

Blood pressure can be affected by many factors. In our bodies, alpha receptors aid in the expansion and contraction of blood vessels which directly correlates to blood pressure. Research shows turmeric supports a reduction in the activity of specific alpha receptors that cause the blood vessels to tighten and constrict which may support healthy blood pressure (within normal limits).*

Active older couple jogging

8. Curcumin Improves Circulation Health*

Turmeric not only improves healthy blood pressure within normal range, but it supports overall circulation and cardiovascular health.* Turmeric compounds help blood platelets become less sticky, facilitating blood flow.* If you take blood thinners, consult a doctor before supplementing with turmeric.

9. Turmeric Fights Brain Aging*

Protecting the brain from aging factors such as oxidative stress can help with memory and other cognitive faculties that tend to decline as the years pass.* Curcumin fights against the development of plaque deposits in the brain which can interfere with long term memory.* Curcuminoids found in turmeric spice also lessen oxidative stress which supports the lifespan of neurons, our brain’s messenger cells.*

10. Turmeric’s Role in Liver Health

There is evidence to support that turmeric can positively influence enzymes that are associated with fat accumulation within the liver.* Turmeric also calms inflammation that can negatively affect liver health.* 

11. A Better Mood with Turmeric*

One of turmeric’s surprising benefits is how it may prompt a sunnier outlook.* Turmeric supports a balanced mood by elevating brain derived neurotrophic factor (BDNF) and decreasing inflammation.* Often a low mood is associated with decreased levels of BDNF circulating in the brain.*

12. Turmeric’s Influence on Blood Glucose

One of the most impactful benefits to supplementing with curcumin is how it may improve your body’s utilization of sugar.* Maintaining blood sugar within a healthy range has ramifications for many areas of health including cardiovascular health and even losing weight.* Turmeric enhances AMP-activated protein kinase (AMPK), which is one of the energy balancing substances in our body.* AMPK determines when we use fat or glucose sugar for energy. By stimulating the activation of AMPK, turmeric supports healthy blood sugar levels.*

Woman smiling with hands around eyes

13. Oxidative Stress Support for Eye Health*

The eye is subject to damage from light, pollution and other sources. A strong anti-inflammatory like turmeric can help protect sensitive eye tissues and promote vision health.*

14. Promotes Beneficial Gut Bacteria*

The gut is more integral to wellness than we may realize, with some scientists even referring to it as the ”second brain” due to the amount of neurotransmitters produced in the gut.* One of the ways to keep the gut functioning at its best is to encourage diverse types of “good” bacteria.* Beneficial bacteria help ease digestion of food, breaking it down into usable nutrients.* They also shield against harmful bacteria which supports the immune system.* Curcumin is able to survive transit through the digestive system into the large intestine where beneficial gut bacteria are found.* Research suggests curcumin can function as a prebiotic food source which supports the gut’s microbiome.*

15. Turmeric for Respiratory Health

The respiratory system, particularly the lungs, can easily become inflamed from outside pollutants. Turmeric supports the calming of inflammation in the airways of the respiratory system with antioxidant elements.*

16. Promotes Balanced LDL Cholesterol 

Current research on turmeric suggests it has a benefit for balancing cholesterol.* Turmeric components may improve LDL cholesterol levels and lessen oxidation of LDL cholesterol.* Preventing the oxidation of cholesterol is important for heart health since it can cause blood vessels to stiffen and become fragile.*

17. Improved Sleep Patterns

If you have trouble getting quality sleep, turmeric supports a restful night’s sleep.* Turmeric’s effects are not as pronounced as melatonin or valerian, but studies show it can improve time spent in non-rapid eye movement sleep or NREMS.* This stage of sleep is important for the body’s repair processes.

18. Muscle and Workout Recovery

When you workout, it’s completely normal to experience soreness from time to time. Turmeric may give you a leg up in your workout goals by helping muscles recover from physical exertion more efficiently.* Some studies show that muscle soreness can be reduced by taking turmeric, likely because of its anti-inflammatory qualities.*

Woman exercising with weights

19. Supports Detoxification

Turmeric has a longstanding history of being used for detoxification and scientific research backs up this claim.* Research concludes that turmeric components can assist in the body’s detoxification of heavy metals such as mercury which are common pollutants in the environment.*

20. Turmeric Fights Free Radicals*

The reason why turmeric affects so many key areas of health is because it is a powerful polyphenol.* Its curcuminoids can quell some of the damage caused by free radicals, unstable molecules that can wreak havoc on our cells.* Curcuminoids ability to neutralize free radicals is directly tied to its usefulness in improving wellness.*

The Best Way to Benefit from Turmeric

To experience turmeric’s benefits, choose a supplement with a high percentage of standardized curcuminoids.* Many clinical studies on turmeric utilize a supplement with a minimum of 65% standardized curcuminoids. Our Turmeric Extract with Curcumin C3 and BioPerine® contains 500 mg per capsule, standardized to 95% curcuminoids. Adding BioPerine®, a branded form of black pepper extract, vastly increases the bioavailability of turmeric, enhancing absorption. If you want to combine the benefits of turmeric with collagen, try our Turmeric + Joint Complex. Check out our turmeric collection to view our full line of supplements featuring this amazing nutrient.*

Shop Our Collection of Turmeric Supplements


References

Agarwal, R., Goel, S. K., Behari, J. R. (2010, July 30). Detoxification and antioxidant effects of curcumin in rats experimentally exposed to Mercury. Journal of applied toxicology : JAT. Retrieved November 22, 2022, from https://pubmed.ncbi.nlm.nih.gov/20229497/ 

Ramírez-Tortosa, M. C., Mesa, M. D., Aguilera, M. C., Quiles, J. L., Baró, L., Ramirez-Tortosa, C. L., Martinez-Victoria, E., Gil, A. (1999, December). Oral administration of a turmeric extract inhibits LDL oxidation and has hypocholesterolemic effects in rabbits with experimental atherosclerosis. Atherosclerosis. Retrieved November 22, 2022, from https://pubmed.ncbi.nlm.nih.gov/10559523/ 

Um, M. Y., Yoon, M., Lee, J., Jung, J., Cho, S. (2021, July). A novel potent sleep-promoting effect of turmeric: Turmeric increases non-rapid eye movement sleep in mice via histamine H1 receptor blockade. Molecular nutrition food research. Retrieved November 22, 2022, from https://pubmed.ncbi.nlm.nih.gov/34003596/ 

Ghosh, S. S., He, H., Wang, J., Gehr, T. W., Ghosh, S. (2018, January 2). Curcumin-mediated regulation of intestinal barrier function: The mechanism underlying its beneficial effects. Tissue barriers. Retrieved November 22, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5823546/ 

Choi, G.-Y., Kim, H.-B., Hwang, E.-S., Lee, S., Kim, M.-J., Choi, J.-Y., Lee, S.-O., Kim, S.-S., Park, J.-H. (2017, January 11). Curcumin alters neural plasticity and viability of intact hippocampal circuits and attenuates behavioral despair and COX-2 expression in chronically stressed rats. Mediators of inflammation. Retrieved November 22, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5266814/ 

Jarhahzadeh, M., Alavinejad, P., Farsi, F., Husain, D., Rezazadeh, A. (2021, October 18). The effect of turmeric on lipid profile, malondialdehyde, liver echogenicity and enzymes among patients with nonalcoholic fatty liver disease: A randomized double blind clinical trial - diabetology metabolic syndrome. BioMed Central. Retrieved November 22, 2022, from https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-021-00731-7

Turmeric. Mount Sinai Health System. (n.d.). Retrieved November 22, 2022, from https://www.mountsinai.org/health-library/herb/turmeric 

Jagetia, G. C., Aggarwal, B. B. (2007, January 9). "spicing up" of the immune system by curcumin. Journal of clinical immunology. Retrieved November 22, 2022, from https://pubmed.ncbi.nlm.nih.gov/17211725/ 

Thanawala, S., Shah, R., Somepalli, V., Alluri, K. R. V., Desomayanandam, P., Bhuvanendran, A. (2021, May 21). Low-dose turmeric extract formulation in chronic knee pain: CPAA. Clinical Pharmacology: Advances and Applications. Retrieved November 22, 2022, from https://www.dovepress.com/a-multicenter-randomized-double-blind-placebo-controlled-trial-assessi-peer-reviewed-fulltext-article-CPAA 

Liang, Z., Xue, Y., Wang, T., Xie, Q., Lin, J., Wang, Y. (2020, July 23). Curcumin inhibits the migration of osteoclast precursors and osteoclastogenesis by repressing CCL3 production. BMC complementary medicine and therapies. Retrieved November 22, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7379354/ 

Menshawey, R., Menshawey, E., Alserr, A. H. K., Abdelmassih, A. F. (2020, October 15). Jak out of the box; the rationale behind Janus kinase inhibitors in the COVID-19 setting, and their potential in obese and diabetic populations. Cardiovascular endocrinology metabolism. Retrieved November 22, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8103822/ 

Thavorn, K., Mamdani, M. M., Straus, S. E. (2014, June 28). Efficacy of turmeric in the treatment of digestive disorders: A systematic review and meta-analysis protocol - systematic reviews. SpringerLink. Retrieved November 22, 2022, from https://link.springer.com/article/10.1186/2046-4053-3-71 

Zhang, D.-W., Fu, M., Gao, S.-H., Liu, J.-L. (2013, November 24). Curcumin and diabetes: A systematic review. Evidence-based complementary and alternative medicine : eCAM. Retrieved November 22, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/ 

Mishra, S., Palanivelu, K. (2008, January). The effect of curcumin (turmeric) on Alzheimer's disease: An overview. Annals of Indian Academy of Neurology. Retrieved November 22, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/ 

Hopper, L. (2018, January 22). Curcumin improves memory and mood, new UCLA study says. UCLA. Retrieved November 22, 2022, from https://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says