What's yellow all over and stains everything it touches? Turmeric. You've probably seen it in golden lattes, smoothies and curry, and you may have wondered whether the hype is real or whether it just makes very pretty drinks. Here's what the research says about turmeric, its active compound curcumin, and how to get more out of it.
What is turmeric, and what is curcumin?
Turmeric is a root in the ginger family that has been used as a spice and in traditional medicine across South and Southeast Asia for centuries. Its long history of use, and the modern research on it, centers on curcumin, the polyphenol that gives turmeric its deep yellow-orange color.
Curcumin is the compound most of the studies are about, and most trials use concentrated curcumin or turmeric extracts. A sprinkle on your dinner is good for you, but it is not the same dose as the research.
Is curcumin an antioxidant?
Yes. Your body makes free radicals as a normal byproduct of turning food and oxygen into energy. Free radicals are molecules missing an electron, and they can damage cell parts while they look for one. Antioxidants neutralize them, and when free radicals outpace antioxidants the result is called oxidative stress.
Curcumin works on both sides of that balance: it scavenges free radicals directly and it supports the body's own antioxidant enzymes. A 2023 meta-analysis of 66 randomized controlled trials found that turmeric or curcumin supplements raised total antioxidant capacity and superoxide dismutase activity and lowered malondialdehyde, a marker of oxidative damage.
How does turmeric support a healthy inflammatory response?
Short bursts of inflammation are how your body heals, but inflammation that lingers is a different story. The same 2023 meta-analysis found that curcumin supplementation lowered three common markers of inflammation in the blood: C-reactive protein (CRP), TNF-alpha and interleukin-6.
Joints are where many people notice it. In a systematic review of randomized trials in people with joint arthritis, turmeric and curcumin extracts reduced pain scores compared with placebo. The trials were small, and the authors called for larger ones, but the results are consistent with what turmeric fans report.
What about turmeric and the brain?
This is a newer area of research. In an 18-month placebo-controlled trial of adults without dementia, a highly absorbable form of curcumin improved scores on memory and attention tests. It was one study of 40 people using one specific formulation, so it is a promising signal rather than a settled answer.
If you want to read more on looking after your brain through diet, see our guide to eating your way to a healthy mind.
Why take turmeric with black pepper?
Curcumin on its own is poorly absorbed: your gut and liver break it down and clear it quickly. Piperine, the main active compound in black pepper, slows that process. In a small study in healthy volunteers, taking 20 mg of piperine with 2 g of curcumin increased curcumin's bioavailability by 2,000%. Fat helps too, which is one reason turmeric is traditionally cooked with oil or simmered in milk.
How can you add more turmeric to your day?
- Cook with it. Add ground turmeric and a crack of black pepper to soups, curries, roasted vegetables and tofu scrambles.
- Drink it. Golden milk is turmeric, ginger and spices warmed in plant milk. Good as Gold is our organic golden milk powder, with turmeric, adaptogens and organic coconut milk. Find more ideas on our recipes page.
- Take a supplement. You're Golden gives you 1,500 mg of organic turmeric with black pepper in USDA Organic tablets, to support joint comfort and a healthy inflammatory response.
Turmeric is safe for most people in food amounts. If you take blood thinners or other medication, are pregnant or have gallbladder problems, talk to your doctor before taking concentrated turmeric or curcumin supplements.
