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Americans spend around $50 billion<\/a> a year on supplements. One of the most popular<\/a> is turmeric, a bright orange root that has its roots in both traditional Eastern medicine and cuisine. Proponents are willing to pay $20 or more for a bottle, hoping to relieve arthritis pain and inflammation<\/a>, lower cholesterol<\/a> and blood sugar levels<\/a>, and treat whatever else happens to ail them. But is it worth the money?<\/p>\n While a lot of research<\/a> has highlighted turmeric\u2019s antioxidant and anti-inflammatory properties, the wide range of supplement<\/a> potencies and doses used in studies has made it hard to confirm any health claims.<\/p>\n Dr. Keith Singletary<\/a>, professor emeritus of nutrition at the University of Illinois Urbana-Champaign, has reviewed the evidence<\/a> on turmeric. His take? \u201cI think it\u2019s promising,\u201d he says, but he stresses that it isn\u2019t \u201cthe cure-all that marketing would make it appear.\u201d<\/p>\n The health properties attributed to turmeric come from natural compounds called curcuminoids. \u201cCurcumin, which is the major one, is believed to be largely responsible for the health benefits of turmeric,\u201d says Singletary.<\/p>\n What might curcumin do? The best evidence centers on two conditions: arthritis and metabolic syndrome.<\/p>\n Considering turmeric\u2019s anti-inflammatory properties, it\u2019s not surprising that researchers have investigated its use for arthritis<\/a>. The supplement does appear to reduce pain and stiffness from osteoarthritis, the most common<\/a> form of this achy joint disease.<\/p>\n \u201cIt\u2019s not a miracle drug, but it probably works as well as ibuprofen or acetaminophen,\u201d says Dr. Janet L. Funk<\/a>, professor of medicine and vice chair of research for the Department of Medicine at the University of Arizona College of Medicine-Tucson. Her lab studies<\/a> plant-derived dietary supplements for inflammatory diseases.<\/p>\n This isn\u2019t a disease, but rather a cluster of conditions like obesity, high blood pressure, high blood sugar, and high triglycerides that collectively increase the risk for diabetes, heart disease, and stroke. About 1 in 3 American adults have metabolic syndrome, according to the National Heart, Lung, and Blood Institute (NHLBI)<\/a>.<\/p>\n Studies<\/a> have looked at the effects of turmeric on blood sugar, triglycerides, and insulin levels, as well as on inflammation (which also plays a role in metabolic syndrome). \u201cIn general, there was a strong preponderance of evidence that it might help reduce all those things. So it might have some benefit in people who are overweight and concerned about inflammation and diabetes,\u201d Funk says.<\/p>\n But\u2014there\u2019s a very big caveat. \u201cThere\u2019s a lot of inconsistency between studies,\u201d Singletary says. And therein lies the problem in evaluating turmeric.<\/p>\n Though plenty of research is being done on turmeric, the studies aren\u2019t consistent. Researchers have tested different amounts of the supplement in different groups of people for different amounts of time. Some studies added a compound like piperine, found in black pepper, to make turmeric more active in the body (researchers call this increased \u201cbioavailability\u201d).<\/p>\n For example, one study<\/a> on knee osteoarthritis had participants take 180 milligrams (mg) of curcumin for eight weeks. Another one<\/a> used doses of 500 mg plus 5 mg of BioPerine (black pepper) extract three times a day for six weeks.<\/p>\n Because most of the studies have lasted four months or less, researchers don\u2019t know what might happen with long-term use. \u201cThe bottom line is, there\u2019s no definitive, well-designed studies at this point,\u201d Funk says. She\u2019s skeptical that there ever will be, given that the nutraceutical industry and the National Institutes of Health aren\u2019t funding them.<\/p>\n Turmeric is probably safe if you get it from the spice or you take only the recommended amount in supplements, says the National Center for Complementary and Integrative Health<\/a>. In larger quantities, it could cause GI side effects like nausea or diarrhea.<\/p>\n Piperine poses its own set of issues, because it increases the bioavailability of curcumin by inactivating an enzyme in the liver that would otherwise break it down. \u201cThat enzyme is really important for [breaking down] most drugs people take,\u201d says Funk. Theoretically, piperine might cause a buildup of medications in the body, thus increasing the risk for side effects. \u201cGenerally speaking, if you\u2019re taking other medications, I would shy away from any product that has piperine in it, just in case it could interfere with the metabolism of your other drugs,\u201d she adds.<\/p>\n An even bigger concern is a rare but serious risk<\/a> of liver damage from turmeric supplements, as well as high levels of lead in these products. Several studies, including one<\/a> that Funk co-authored, found excessive amounts of lead in some turmeric supplements\u2014especially those that contained turmeric root. Exposure to lead in large quantities can have toxic effects on the body, including heart and kidney problems.<\/p>\n Is it worth taking turmeric? \u201cThat\u2019s the million- dollar question,\u201d says Singletary. Given the lack of clear evidence on its benefits and the potential risks, he says you\u2019re safest getting turmeric through your diet. You can add the spice to soups, stews, sauces, and smoothies. Top them with a pinch of black pepper or cook turmeric in oil to enhance its bioavailability.<\/p>\n If you do use turmeric supplements, it can be difficult to know which form is best, or how much to take. The best advice is to ask your health care provider, says Singletary. Start out with a low dose to see how your body responds to it. And don\u2019t expect turmeric to be a \u201ccure-all for all your ailments, which is unlikely to be the case,\u201d he adds.<\/p>\n<\/div>\n\nHealth benefits of turmeric<\/strong><\/h2>\n
Arthritis<\/h3>\n
Metabolic syndrome<\/h3>\n
An imperfect science<\/strong><\/h2>\n
The risks<\/strong> of turmeric<\/h2>\n
Should you take turmeric?<\/strong><\/h2>\n