10 Benefits of Turmeric: Support Your Health with This Incredible Spice

This widely used, orange-hued spice is a powerful antioxidant that carries several health benefits.

— On Nov 24, 2025

10 Benefits of Turmeric: Support Your Health with This Incredible Spice

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I have always been enamored by the bright, yellow-orange color and earthy yet peppery flavor of many Indian and South Asian curries and dishes. I know the pop of color and taste is thanks to the use of the ancient superherb, turmeric. Today, this traditional culinary spice has found its way into the Western world in the form of dietary supplements and the trendy “golden milk.”

I recognize turmeric for its potential health benefits, which include skin health and muscle soreness. But this potent plant requires mindful consumption. Here’s my take on turmeric’s purported health benefits and how to safely include it in your daily diet.

My favorite way to enjoy turmeric: Live it Up Golden Hour

Purported health benefits of turmeric:

May support inflammation
Contains antioxidants
Supports joint health
May contribute to muscle recovery
Can aid digestion
May support skin health
May help with memory and mood
May aid sleep quality
Helps with vision
May aid with PMS symptoms

What Is Turmeric?

Turmeric (Curcuma longa), often called “Indian saffron,” is a brightly colored, flowering plant belonging to the ginger plant family, Zingiberaceae. Turmeric is the underground stem, or rhizome, of the plant. The most recognized ingredient in turmeric is the active compound curcumin, which is celebrated for its antioxidant properties and ability to help manage inflammation.

Aside from curcumin, one teaspoon (3 grams) of turmeric also provides:

Carbs: 2 grams
Fiber: Approximately 0.6 g of fiber, which supports digestive health
Micronutrients: Vitamins C, K, and E, as well as calcium, potassium, magnesium, phosphorus, and iron
Healthy fats: Alpha-linolenic acid (ALA), a type of omega-3 fatty acid
Essential oils: Turmerones, atlantones, zingiberene
Curcuminoids: Curcumin, demethoxycurcumin, and bisdemethoxycurcumin

Did You Know? Turmeric is not only a staple in Indian cooking and Ayurvedic medicine, but it’s also used in many rituals and religious ceremonies.

10 Potential Turmeric Benefits

Turmeric's potential benefits, which include its antioxidant abilities, may spell multiple advantages for your body.

1. May support inflammation

Curcumin helps fight inflammation by suppressing TNF-α synthesis and hindering the release of proinflammatory cytokines, such as interleukin (IL)-1, IL-6, IL-8, and chemokines. Human studies also show that curcumin can purportedly inhibit cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS), important enzymes that manage our body's inflammatory responses.

And it's not just curcumin that gives turmeric its prowess to aid inflammation, swelling, and irritation; non-curcumin compounds, such as turmerin and turmerone, may also help with inflammation.

2. Contains antioxidants

Turmeric is lauded for its antioxidant properties thanks to the presence of curcuminoids, various phenolics, and terpenoids. In randomized clinical trials, curcumin supplementation has been shown to increase the body's antioxidant capacity. Antioxidants can neutralize and fight off free radicals (unstable particles within our bodies) that can damage various body parts and cells, and possibly lead to greater health concerns. Phenolics allegedly isolate reactive oxygen species by influencing cellular signaling pathways.

3. Supports joint health

Research has generally recognized turmeric's effect on joint health. The root contains curcumin, a powerful polyphenol that can positively manage inflammatory responses that may lead to pain, swelling, and stiffness. Curcumin potentially blocks the activation of NF-kB, which, in turn, puts a stop to the inflammation production line.

In a 2011 study of 139 participants with severe to moderate knee pain, turmeric was found to potentially assist with pain symptoms just as effectively as medication and didn't cause unpleasant side effects like gas. Data from animal studies suggests that turmeric essential oil (TEO) application may significantly assist with joint swelling.

4. May contribute to muscle recovery

As per a study by Universitat Oberta de Catalunya, turmeric may be able to help with damage in the musculoskeletal system, and thereby change one’s pain perception. These findings were corroborated by a 2022 study of swimmers, which demonstrated that turmeric, in combination with whey protein concentrate, may mitigate oxidative stress.

In another pilot study, eating turmeric helped enhance performance and subjective and physiological markers of recovery in football players. Turmeric also functions as a muscle-relaxing agent as it reduces the blockage in the calcium channel, which helps the muscles relax and averts muscle spasms.

5. Can aid digestion

Turmeric serves as a digestive stimulant and, when combined with other spices like cumin, black pepper, and coriander, may stimulate bile flow and bile acid secretion, which is essential to fat digestion. Turmeric also promotes the activity of enzymes like lipase, chymotrypsin, and amylase, which break down food and help keep indigestion at bay.

Growing evidence suggests that curcumin modifies gut bacteria and favors the growth of beneficial bacterial strains, which strengthen the intestinal barrier and potentially fend off digestive issues. Also, when turmeric is added to milk, like in a turmeric milk or latte, it may assist with discomfort from bloating, gas, and acidity.

6. May support skin health

Turmeric is a celebrated ingredient in the skin care business, and for good reason. Curcumin extract’s chemical compounds make it beneficial against a range of dermatological issues like dry skin, acne, scarring, dark spots, and pigmentation. Its microbial properties can potentially hinder the growth of bacteria like E.coli and Staphylococcus aureus. Turmeric may also be a valuable ally in supporting skin regeneration, which may lighten marks and lend a more even skin tone.

Additionally, the antioxidants in turmeric may help fend off signs of aging by protecting the skin from free radicals that cause oxidative stress. In another study, topical application of turmeric was found to limit the occurrence of certain skin issues.

7. May help with memory and mood

Quite a lot of research has examined the impact of turmeric on brain health and function. A 2018 study found that taking 90 mg of a curcumin supplement twice a day aided long-term memory and attention in older adults. Curcumin supplementation has also been associated with supporting levels of serum brain-derived neurotrophic factor (BDNF), which is tied to learning, cognition, and behavioral conditions.

Scientists have also explored how curcumin may be related to mood disorders. A randomized clinical trial of 60 adults showed that eating 1000 mg of curcumin displayed positive effects on mood. In another placebo-controlled trial of healthy adults aged 60-85, single doses of 400 mg of curcumin significantly aided cognitive function, mood, and blood biomarkers.

8. May aid sleep quality

Newer studies acknowledge that turmeric can potentially assist with underlying imbalances that contribute to sleep disruption. For instance, in preclinical studies, turmeric extract increased rapid-eye movement sleep, which is critical for memory and learning.

Another scientific study pointed out that the curcuminoids in turmeric may assist with longer sleep as they control the histamine H1 receptor. However, more research is required to support these claims. Curcumin may also be able to reduce inflammatory cytokines, molecules that keep your body awake and interfere with your ability to sleep soundly.

9. Helps with vision

Curcumin's antioxidant powers may protect the retina cells from free radical damage and oxidative stress, which is linked to the development and progression of age-related macular degeneration (AMD). NEI-funded researchers found that curcumin may prevent the build-up of protein, which protects retinal rods and cones. In other studies, curcumin has demonstrated neuroprotective properties that may safeguard optic nerve neurons from damage and cell death.

10. May aid with PMS symptoms

PMS symptoms like mood swings, cramping, headaches, nausea, and diarrhea can significantly hamper a woman's quality of life. A 2024 meta-analysis of controlled trials indicated curcumin's positive impact on premenstrual syndrome symptoms. The researchers attributed this result to curcumin's potential ability to influence the production of prostaglandin, a hormone that responds to pain. These findings were further supported by another randomized, placebo-controlled trial that highlighted curcumin's ability to possibly ease PMS symptom severity by modulating neurotransmitters like serotonin, dopamine, and norepinephrine.

Potential Side Effects of Turmeric

The bioactive properties of turmeric have been extensively examined and supported, but this doesn't mean that turmeric is a golden pill for all conditions, and neither does it mean you can keep taking it without repercussions. Consuming high doses (above 3000 mg) of turmeric and curcumin can lead to serious side effects, like:

Headache
Diarrhea
Skin rash
Acid reflux
Vomiting
Bleeding
Yellow stool
Abdominal pain

Excessive consumption can potentially add strain to the liver and kidneys, and emerging research suggests that turmeric supplements could interact with certain medications. In general, it’s best to keep to low doses and speak to your doctor or a registered dietitian before adding any supplement to your routine.

What Does Turmeric Taste Like?

Turmeric has a warm, earthy flavor with hints of bitterness and peppery spice. Many describe it as slightly pungent, with a subtle ginger-like aroma, which isn’t surprising since both come from the same plant family. Its bold, golden color is just as distinctive as its taste, adding depth and character to curries, teas, and drinks. Though the plant is extremely pungent, it doesn’t taste spicy and is more aromatic than hot.

Because turmeric’s flavor can be strong on its own, it’s often balanced with ingredients like honey, coconut milk, or black pepper in recipes and supplements. Whether enjoyed in a latte, capsule, or smoothie, turmeric brings a vibrant flavor and a reputation for supporting overall wellness.

How to Incorporate Turmeric into Your Daily Routine

Though dosages may vary depending on specific health targets, many studies recommend between 500-1500mg of turmeric per day to see an impact. Turmeric is a versatile spice that can be easily added to a variety of dishes. Here’s how I like to get this herb into my diet:

Turmeric tea or lattes: A personal favorite of mine is making golden milk (turmeric milk latte) or turmeric tea. You can make your own from scratch or use a pre-mixed recipe such as Live it Up’s Golden Hour that includes the perfect balance of ingredients, vitamins, and even piperine, which increases how easily your body can absorb curcumin.
Curries, lentils, and soups: Freshly grated turmeric paste or even a store-bought powder can add an earthy spin to any soup, curry, lentil, or gravy recipe. I would start by adding just a teaspoon to any existing recipe.
Marinade and salad dressings: Including turmeric in a marinade recipe is an excellent way to gain the benefits without worrying about it overpowering the taste. For salads, simply add turmeric to your existing vinaigrette recipe. A yogurt-based marinade of olive oil, salt, lemon, pepper, and turmeric can work for fish, turkey, veggies, and chicken.
Greens juice and smoothies: Fresh turmeric extract goes well in juices. Blend half an inch of the fresh root with your carrot, apple, or orange juice. You can also sprinkle some turmeric powder into your smoothie bowl.
Turmeric supplements: You can find standalone turmeric supplements. While the ground spice contains 2-9% curcumin, supplements often contain up to 95% curcumin.

Dietitian Tip Curcumin is fat-soluble, which means it works best when paired with or cooked with healthy fats. So, if you are cooking a meal with turmeric, try to include olive oil, coconut oil, or ghee (clarified butter) to increase absorption. If you prefer having it as a drink, go for full-fat milk over skim milk.

Consider Trying Turmeric with Live it Up Golden Hour

A great way to get more turmeric in your routine is by making a turmeric milk latte or tea. However, we are often pressed for time or don’t always have all the ingredients handy to make a balanced drink. That’s why I suggest turning to Live it Up Golden Hour, an all-natural premix that includes a unique blend of ingredients that go beyond just turmeric.

With ashwagandha cinnamon, nutmeg, saffron, ginger, and black pepper, not only does Golden Hour provide nutritional content that helps with stress, relaxation, and inflammation, but it’s also an absolutely delicious and creamy drink that feels like a warm hug.

Golden Hour is easy and convenient to prepare, and you can mix it into water or any milk of your choice, hot or cold. Plus, Live it Up’s free shipping and 30-day return policy make trying Golden Hour a low-risk way to enjoy some of the potential benefits of turmeric with every sip.

Frequently Asked Questions About Turmeric Supplements

What are the benefits of turmeric?

Turmeric can support a wide range of health goals, including immune system response, skin health, digestive system function, and mood. It may also contribute to muscle recovery from exercise-induced inflammation.

What is the link between turmeric and black pepper?

One of the biggest hurdles with turmeric is its poor absorption. The piperine in black pepper is said to increase the absorption of curcumin in turmeric by almost 2000%. That’s why I recommend people look out for turmeric or curcumin supplements that also include black pepper or piperine.

How much turmeric is safe to take?

Turmeric is generally safe to consume, and according to the World Health Organization (WHO), taking 0-3 mg of turmeric per kilogram of body weight is perfectly fine. Still, as with any health supplement, always seek guidance and approval from your healthcare provider to ensure you aren’t overdosing and understand how it might interact with any medications you may be taking.

What cannot be mixed with turmeric?

While turmeric is safe for the majority of people, it shouldn't be mixed with certain medications. Some studies have shown that turmeric may interact with certain medical conditions. Also, anyone with existing medical conditions should consult their doctor before starting turmeric.

This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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