The Potential Benefits and Risks of Turmeric: What You Need to Know

Exploring the Latest Research on Turmeric’s Cognitive and Gut Health Benefits, Along with Practical Tips for Incorporating it into Your Diet

Turmeric has been linked to a range of potential health benefits, including improvements in cognitive function and gut health.

Studies have shown that the active compound in turmeric, called curcumin, may have neuroprotective effects, which could help to improve cognitive function and reduce the risk of cognitive decline. Curcumin has been found to increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in the growth and survival of brain cells.

In terms of gut health, turmeric has been found to have anti-inflammatory and antioxidant properties, which may help to alleviate symptoms of gastrointestinal disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Turmeric has also been shown to promote the growth of beneficial gut bacteria, which can help to support digestive health.

While more research is needed to fully understand the relationship between turmeric, cognitive function, and gut health, these initial findings suggest that incorporating turmeric into your diet could have a range of potential health benefits.

There have been several studies investigating the potential benefits of turmeric for cognitive function and gut health. Here are a few examples:

1. A 2018 study published in the American Journal of Geriatric Psychiatry found that taking a daily dose of curcumin improved memory and attention in older adults with mild cognitive impairment.
2. A 2019 study published in the journal Nutrients found that curcumin supplementation reduced symptoms of depression and anxiety in adults with irritable bowel syndrome (IBS).
3. A 2016 review published in the Journal of Medicinal Food concluded that curcumin has potential therapeutic benefits for a range of gastrointestinal disorders, including IBS and inflammatory bowel disease.
4. A 2015 study published in the Journal of Clinical Psychopharmacology found that curcumin supplementation improved mood and cognitive function in healthy older adults.
5. A 2013 study published in the Journal of Ethnopharmacology found that curcumin improved symptoms of indigestion and bloating in patients with functional dyspepsia.

👉 While these studies suggest that turmeric may have potential benefits for cognitive function and gut health, more research is needed to fully understand the mechanisms behind these effects and to determine the optimal dosage and duration of supplementation. As with any natural remedy, it’s always a good idea to consult with a healthcare professional before incorporating turmeric into your diet, especially if you have any underlying health conditions or are taking medications.

Practical ways to incorporate turmeric in your diet

Turmeric is a versatile spice that can be easily incorporated into a variety of dishes to add flavor and potential health benefits. Here are some practical ways to incorporate turmeric into your diet:

1. Use it in curries: Turmeric is a key ingredient in many Indian and Southeast Asian curries, adding a warm, earthy flavor to these dishes. Try adding turmeric to your favorite curry recipe or using a premade curry paste that contains turmeric.
2. Add it to rice or quinoa: Stir turmeric into cooked rice or quinoa for a simple and flavorful side dish.
3. Make a turmeric latte: Turmeric lattes, also known as golden milk, have become increasingly popular in recent years. To make a turmeric latte, combine turmeric, ginger, cinnamon, honey, and milk of your choice in a saucepan and heat until simmering. Check out our recipe for golden latte and more here.
4. Sprinkle it on roasted vegetables: Turmeric can add a pop of color and flavor to roasted vegetables, such as cauliflower, sweet potatoes, and carrots. Simply sprinkle turmeric on the vegetables before roasting.
5. Blend it into smoothies: Add a pinch of turmeric to your favorite smoothie recipe for a boost of flavor and potential health benefits.

Remember that turmeric has a strong flavor and can stain surfaces, so use it in moderation and be careful when handling it. Additionally, pairing turmeric with black pepper can enhance its absorption, so consider adding a sprinkle of black pepper to dishes that contain turmeric.

What are the best brand for turmeric supplements

There are many brands of turmeric supplements on the market, and choosing the right one can be overwhelming. Here are a few popular and highly-rated brands to consider:

1. NatureWise Organic Curcumin Turmeric: This supplement contains organic curcumin extract from turmeric root and is standardized to 95% curcuminoids for maximum potency. It’s also third-party tested for purity and potency.
2. BioSchwartz Turmeric Curcumin with BioPerine: This supplement contains 1500mg of organic turmeric root extract and 10mg of BioPerine, a black pepper extract that can enhance the absorption of curcumin. It’s also free from fillers and artificial ingredients.
3. Gaia Herbs Turmeric Supreme: This supplement contains a blend of turmeric root and turmeric root extract, along with black pepper extract to enhance absorption. It’s also vegan and gluten-free.
4. Sports Research Turmeric Curcumin C3 Complex: This supplement contains a standardized dose of curcuminoids from turmeric root and is enhanced with BioPerine for optimal absorption. It’s also non-GMO and gluten-free.

Remember to always read the label and consult with a healthcare professional before taking any new supplements, especially if you have any underlying health conditions or are taking medications.

Any side effects I should know about

Turmeric is generally considered safe when consumed in amounts commonly found in foods. However, taking turmeric supplements in large doses or for extended periods of time may lead to some side effects. Here are a few potential side effects to be aware of:

1. Upset stomach: Some people may experience nausea, diarrhea, or other gastrointestinal symptoms when taking turmeric supplements, particularly in high doses.
2. Allergic reactions: In rare cases, turmeric can cause allergic reactions, including hives, rash, and difficulty breathing.
3. Interactions with medications: Turmeric may interact with certain medications, including blood thinners and medications for diabetes, leading to potential side effects or reduced effectiveness.
4. Gallbladder problems: Turmeric may worsen gallbladder problems, such as gallstones or bile duct obstruction.
5. Iron deficiency: Turmeric may interfere with the absorption of iron, particularly in people with iron deficiency.

Take away

Turmeric is a popular spice that has been used for centuries in traditional medicine for its potential health benefits. Recent studies have suggested that turmeric may have cognitive and gut health benefits, as well as potential anti-inflammatory and antioxidant properties. However, more research is needed to fully understand these potential benefits, and it’s important to talk to a healthcare professional before taking turmeric supplements. When consumed in moderation as a part of a healthy diet, turmeric can add flavor and potential health benefits to a variety of dishes. It’s a versatile spice that can be easily incorporated into a variety of recipes, from curries and rice dishes to smoothies and lattes. While turmeric is generally considered safe when consumed in moderation, taking large doses of turmeric supplements or using turmeric as a supplement for extended periods of time may lead to potential side effects. Overall, turmeric is a spice worth considering as a part of a healthy, balanced diet, but it should be used in moderation and with caution when taken in supplement form.