Turmeric for arthritis and joint pain

In this article, we’ll discuss whether turmeric is effective at helping relieve arthritis symptoms, as well as how to add it to your diet.

Native to Southeast Asia, turmeric is from the Zingiberaceae family, the same as ginger. It’s been used for thousands of years in traditional medicine practices for many conditions, including inflammation which causes arthritis.^4,5 

Turmeric itself contains small amounts of an active compound called curcumin, which some emerging evidence shows may have potent anti-inflammatory properties.¹ This is suspected to be down to its antioxidant properties and ability to remove potentially harmful free radicals in the body.⁶ 

Some research has also found that curcumin blocks enzymes and other proteins that create an inflammatory response, but most studies were done in animal models or in a petri dish, so more research is needed to see if this would be the same in humans.⁷

It’s yet to be confirmed for certain as to whether turmeric can help inflammation with conditions like arthritis, but results and anecdotal evidence look promising!

As of 2021, there have been 17 clinical trials looking at whether curcumin can be used as a treatment for osteoarthritis.⁸ These trials were mixed in both the types of people studied and the methods of ingesting curcumin but in all the studies analysed there was a significant improvement in osteoarthritis.¹⁰ Many of the trials recommended that curcumin was eaten and that there weren’t severe side effects.¹⁰ 

It's important to remember though, that studies on turmeric for arthritis haven't all agreed. While some showed benefits, others have been inconclusive or found no improvement. Some studies also aren’t as reliable, because they either didn't have many people involved or didn't do the research quite right.

While there is some indication of turmeric potentially offering relief for some patients with arthritis, the jury is out as to whether it’s actually effective – it’s best to consult your GP before using supplements for arthritis management.

As with osteoarthritis, the clinical use of turmeric for joint pain – and rheumatoid arthritis – has been suggested since 1989.¹⁰ A 2021 review of studies involving the use of curcumin to treat rheumatoid arthritis concluded that in most of these studies, curcumin was found to be effective at treating rheumatoid arthritis.¹³ 

Overall, scientists aren't exactly sure how curcumin might help with rheumatoid arthritis in people, with most studies looking at the ways it might work in cells and animals. So it’s worth keeping in mind that more studies on people are needed for definitive results.

A standout ingredient in curries, this warming spice can also be added to soups, stews, casseroles, dips, rice, vegetables, tofu, cheese sauce, hummus, pancakes, and even smoothies.

If you’re thinking of adding turmeric to your diet, there are a few different ways you can do this:

• added to cooking – turmeric’s bitter taste makes it a great addition to many dishes, including curries 
• turmeric hot drinks – teas and coffees are livened up with a bit of turmeric, giving them a distinctive orange colour. Try turmeric tea bags, or you could always make your own turmeric tea
• turmeric tablets – if these don’t sound appealing, you can always try turmeric tablets or capsules 

If you do decide to take turmeric, don’t forget to have this alongside black pepper, as this will increase the amount of curcumin – the active ingredient in turmeric – that your body can absorb, by up to 2000%.¹²