Turmeric: overview, benefits, dosage and side effects

Turmeric is an orangey, yellow-coloured spice that comes from the turmeric plant. It’s been used for thousands of years as both a cooking ingredient and a herb.² It’s the curcuminoids, also known as curcumins, that give turmeric its striking colour – so much so, that they’re often used to colour food and cosmetics.² Extracted from the root of the turmeric plant, it’s part of the Zingiberaceae family, which also includes ginger.²

Historically, it’s mainly been used in Ayurvedic medicine, primarily in South Asia, for many conditions like fatigue. Although there are currently no EFSA-approved claims on turmeric or curcumin, anecdotal evidence suggests turmeric could have some benefits.³ Like most spices, turmeric goes by more than one name – turmeric root and Indian saffron. However, it’s not to be confused with the Javanese turmeric root either which, despite the reference to turmeric, is something else entirely.⁴

The compound curcumin has been isolated by scientists as turmeric’s most active ingredient.² Researchers have looked into curcumin’s anti-inflammatory properties but the jury's still out on this. That's because curcumin has poor bioavailability, so whether it could have any benefits when ingested is unclear.⁵ Between 3-5% of turmeric consists of curcuminoids, active plant compounds, most of which is curcumin.⁶

While there’s plenty of potential benefits associated with curcumin, the reason it’s not used more widely to treat conditions is that it’s not readily absorbed by the body.⁶

Heard about taking turmeric and black pepper together? There’s a good reason. Scientists in one study discovered that black pepper helps absorb curcumin by up to 2000%, so you may sometimes find turmeric and black pepper together.⁶

Now you know what turmeric is and why it might be good for you, will you add it to your diet? You could try a warming golden milk or explore turmeric supplements to get started.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.