Turmeric Benefits

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My mentor, Karta Purkh Singh Khalsa, is sometimes called “Haldi Baba", which, in India, means "Sir Turmeric". Everyone who knows KP knows this is his favorite herb. And I can see why! This potent yellow root is helpful for so many ailments it’s no wonder he calls it “the medicine cabinet in a curry bowl.”

Turmeric has been used for thousands of years for countless ailments. In recent years it has also caught the attention of western researchers and there are many studies touting turmeric benefits. 

In this article we’ll look at turmeric benefits for: 

  • Digestion and the liver (Ulcers, diverticulitis, flatulence, leaky gut)
  • Heart heath (High blood pressure, unhealthy cholesterol) 
  • Immune support (Cancer, colds and flu, bronchitis)
  • Musculoskeletal strength and flexibility (Joint disorders, arthritis, pain)
  • Nervous system (Pain, Alzheimer's) 
  • Wound healing and healthy skin (Eczema, psoriasis) 
  • Diabetes and Menstruation difficulties

Turmeric is pretty astonishing! Let’s take a closer look. 

Turmeric Benefits for Digestion and the Liver

Turmeric is a warming herb that promotes digestive secretions. It helps to relieve gas and has strong anti-inflammatory abilities to soothe the inflammation in the digestive tract. Turmeric as anti inflammatory explains why it is used for diverticulitis, colitis and irritable bowel syndrome

Its astringent qualities tighten and tone the digestive tract, making it a great ally in cases of a leaky gut. Turmeric is often used for ulcers because it tones the surface of the ulceration, decreases inflammation, stops bleeding, and helps to prevent infection. These same qualities make this a great herb for inflammation and pain associated with hemorrhoids and anal fissures. It can be used externally and internally for this. Be warned that turmeric will stain everything it touches yellow! 

Turmeric is a cholagogue, which is an herb that promotes bile secretion from the gallbladder and liver. Using turmeric regularly can help prevent gallstones, although it is recommended by the German Commission E to avoid using turmeric if gallstones are present. 

The doctrine of signatures tells us that yellow herbs benefit the liver and indeed turmeric has been used for thousands of years in Ayurveda and is one of their most highly used herbs for the liver. According to Ayurvedic herbalist David Frawley, combining turmeric with barberry (Berberis vulgaris) will move a stagnant liver in a similar way to the often used bupleurum (Bupleurum chinense) of China. 

Turmeric will stimulate bile flow in the liver. Bile is an important part of the digestive process and notably helps with the digestion of fats. It contains hepatoprotective properties that can help to prevent cirrhosis and other harmful processes in the liver. 

Turmeric is an amazing antioxidant. One of the ways we benefit from taking turmeric regularly is that it acts against harmful carcinogens like cigarette smoke and other environmental toxins. Using turmeric regularly can help our liver to efficiently process metabolic wastes. 

It also supports healthy intestinal flora, aiding healthy digestion and a healthy immune system. It is used by some herbalists in cases of yeast infections or candida overgrowth. 

Turmeric for Heart Health

Turmeric can help to normalize cholesterol levels. It prevents cholesterol from oxidizing, which is a process that can damage blood vessels. Scientific studies say that turmeric reduces blood clotting, increases circulation and decreases high blood pressure. My mentors recommend it following heart surgery such as angioplasty and bypass surgery. 

Turmeric Benefits for Immune Support

There are countless studies showing that turmeric can prevent cancer as well as stop cancer from metastasizing. I recently saw a TED talk where angiogenesis researcher William Li explained how we can eat to starve cancer. Angiogenesis is the growth of blood vessels, something that happens normally in humans. However, sometimes this process is too little (resulting in wounds that won’t heal for example) while too much angiogenesis can result in many chronic diseases, notably cancer. 

Li highlighted turmeric as a substance that beneficially effected angiogenesis by inhibiting the growth of cancers. Like so many herbs, turmeric has the ability to normalize function. While it can stop excessive angiogenesis it can also promote angiogenesis when necessary! Besides regulating the growth of blood vessels, turmeric can also promote the growth of blood cells, making it a good therapy for anemia. 

Turmeric is also used for many symptoms of the cold and flu, bronchitis and sore throats, including prevention. KP Khalsa says that turmeric provides broad immune system support.

Turmeric Benefits for Musculoskeletal Health, Strength, and Flexibility

Turmeric is an exceptional herb for the musculoskeletal system. It is commonly used for chronic joint conditions such as arthritis. 

Turmeric is a strong anti-inflammatory herb. It can rebuild joints and even decrease pain. It can be used in acute injuries as well to improve circulation to the area, reduce any excessive inflammation and reduce pain. 

For those with chronic arthritis and other joint problems who also have a lot of dryness, it is recommended to combine turmeric with ghee or marshmallow root to offset its inherent drying qualities. 

Turmeric can be taken preventively to keep the musculoskeletal system healthy. Yogis take turmeric to support tendons and ligaments and promote flexibility. 

Turmeric really does stand out as a pain remedy. Besides reducing inflammation it also depletes nerve endings of substance P, which communicates the pain signal. Besides being taken internally it also has been used externally for sore joints and sprains. Be warned though, it will temporarily stain your skin yellow. To use it effectively for chronic pain and inflammation, take turmeric daily for a period of time. 

Turmeric can also be used to heal from surgery. It can stabilize connective tissue and promote the healing of tissues while lessening scars and adhesions. 

Turmeric Benefits for Wound Healing and Healthy Skin

Turmeric can be used internally and externally to promote healthy skin. It’s regularly used for acne, eczema, psoriasis, and to heal wounds. 

The powdered turmeric root can stop bleeding fast; simply apply it to the wound. 

Turmeric can heal fungal infections like ringworm and athlete’s foot. To do this, a paste is made from the powder and applied externally. And, by now, hopefully you know the warning... it will temporarily stain your skin and anything else it comes into contact with.  

In India turmeric is frequently used for toothaches and to heal gums. 

Fresh turmeric rhizome

Turmeric Benefits for the Nervous System

Like rosemary, turmeric has been in the research spotlight recently, showing its propensity to prevent Alzheimer's. Some theorize this is why India has significantly lower rates of Alzheimer’s. 

Turmeric for Diabetes (Type 1)

Turmeric is frequently used in Ayurvedic herbalism for people with diabetes. Its strong anti-inflammatory properties are important in this inflammatory disease. It further helps by lowering blood sugar and increasing glucose metabolism. 

Turmeric Benefits for Menstrual Pain

Turmeric is used to treat a variety of symptoms associated with menstruation. As a blood mover it moves stagnant blood and reduces clots. It also works as an antispasmodic on smooth muscle tissue, helping to relieve pain associated with cramping. 

Considerations for Turmeric Uses

Although turmeric comes from distant lands it is widely available for an affordable price. I buy exceptional quality organic turmeric from Mountain Rose Herbs

You can use turmeric powder or fresh turmeric liberally when cooking or as part of a curry mix. 

You can stir 1 tsp turmeric powder into water or warmed milk.

You can mix the turmeric powder with honey to form a paste.

You can buy high quality turmeric tincture from Mountain Rose Herbs.  If you are making your own I recommend using whole turmeric and not the powder for this, unless you use the percolation method for tincture making. 

To get the most out of your turmeric add 3% black pepper to the mix. Black pepper improves the bioavailability of turmeric, making smaller doses more effective. 

It’s impossible to read about the turmeric plant without also hearing about one of its constituents, curcumin. If you walk into any health food store you will see many different options for the standardized extract of curcumin. 

Here’s what my mentors KP Khalsa and Michael Tierra have to say about curcumin in their book The Way of Ayurveda Herbs:

Curcumin is the compound that makes turmeric yellow. It is the most researched constituent of the herb and is mainly responsible for turmeric’s anti-inflammatory properties. It is unlikely, however, that curcumin accounts for the totality of the broad spectrum action of the herb. Subjectively, herbalists say that for many conditions, they have seen better results with the whole herb than with the curcumin alone. 

Turmeric Dosage

Turmeric can be taken at various doses. KP Khalsa recommends 1 gram to 30 grams of the powder depending on the person and the situation. It’s always best to use the smallest dose necessary so it’s best to start low and work up.

I generally recommend using turmeric anywhere from 3-10 grams per day, along with the black pepper. 

I prefer to use turmeric powder and don't have a lot of experience with using the tincture. Winston and Kuhn recommend the following turmeric tincture dosage: 1:2 or 1:5, 60% alcohol: 2-4 mL, 2-3 times a day. 

Making Your Own Turmeric Capsules

Add 3 % black pepper to your turmeric to increase its effectiveness

If you are making your own capsules you can measure out 97 grams of turmeric powder using a digital kitchen scale. Then add 3 grams of recently cracked black peppercorns. Stir well. 

Buying a home capsule machine will make the task of creating capsules much more efficient! 

Keep in mind that turmeric is warming and drying and may exacerbate hot and dry conditions. It is often combined with ghee or demulcent herbs to offset this effect.

Side Effects of Turmeric

Turmeric used in curries and cooking is probably safe for everyone. However, there are some considerations for using turmeric in therapeutic doses. 

The following people should avoid turmeric

  • people who are currently taking blood thinners 
  • people who have blood clotting disorders
  • people who have known gallstones (although this is controversial) 

If a person takes too much turmeric nausea will result. 

Turmeric will also stain everything it touches a golden yellow (your hands, cutting board, counters, etc). If you do stain something with turmeric use alcohol to clean it off. 

Side Effects of Turmeric for Pregnancy and Breastfeeding

According to the AHPA's Botanical Safety Handbook, Traditional Chinese Medicine does not recommend turmeric during pregnancy. The book also quotes other scientific studies and notes the mixed results. 

My recommendation is that turmeric should be avoided in large doses for pregnancy (culinary uses are fine). 

There is no known contraindication for taking turmeric during breastfeeding. It is plausible that if it was taken in large doses regularly then it could have a drying effect that could lessen lactation. Other symptoms could also manifest, such as hot flashes, dry mouth, dry skin, etc. This is not so much of a contraindication for breastfeeding mothers, but more of an overall consideration when choosing herbs to match the person. 

The above considerations are for the whole rhizome of turmeric. Standardized extracts of curcumin would likely have different physiological effects than the whole herb. 

Other Turmeric Uses

We've already talked about the many turmeric health benefits. But it has other uses too!

It is said to repel ants as well. It seems like every summer people in the HerbMentor.com forums are wondering how to repel ants. I am hoping someone will try it this year so we can hear first hand how it goes. 

Remember all those warnings about turmeric staining your skin and everything else it comes in contact with? Well it turns out turmeric is a great dye. Here's an article I wrote on dying scarves with turmeric. 

Turmeric also used to be employed to detect alkalinity. Chemists in the 1870’s found out that the root changed color when exposed to alkaline chemicals. For many years turmeric paper was used to test for alkalinity. Eventually it was replaced by litmus paper. 

Read more about the benefits of turmeric in Sue Kusch's article here.

Silk scarf dyed with turmeric

The Turmeric Plant

Turmeric grows in the warm tropics. India grows 80% of the world’s turmeric. The United States is the largest importer of turmeric, most of which is used to make commercial mustard yellow. 

Turmeric is a perennial plant. Its flowers grow on a spike and range from white to yellow to pink. Turmeric can be 3-5 feet tall. The leaves are long and smooth and taper at the end. If you live in a warm area where it is grown turmeric leaves can be picked fresh and used to wrap food while cooking. Herbalist Susan Marynowski tells me it’s possible to grow turmeric in Florida. 

The rhizomes have a tough brown sheath covering the bright orange yellow flesh. The rhizomes are harvested in the fall and propagated through root cuttings. Most rhizomes are dried and then powdered for use. 

I have seen whole fresh turmeric for sale in health food stores around the country. You might try asking your local stores if they can carry it fresh. Besides being able to work with this plant in its whole form you can also use it for tincturing or simply adding it to meals. 

The Turmeric Plant

Turmeric Recipes

Turmeric can be enjoyed in milk, as a paste, or as a powder. Find some of these turmeric recipes here.

Summary of Turmeric Benefits

Turmeric is an incredible herb that has inspired hundreds of scientific studies. Its ability to address serious health problems from Alzheimer’s to cancer is astonishing. I have seen it help countless people with their arthritic pain. It is definitely an herb I wouldn’t want to be without! I highly recommend enjoying turmeric daily in your meals as a way of getting its myriad of benefits.

Further Resources for Turmeric Benefits

This article was originally written for HerbMentor.com. If you enjoyed the article, you'll also love HerbMentor! 

Rosalee is an herbalist and author of the bestselling book Alchemy of Herbs: Transform Everyday Ingredients Into Foods & Remedies That Heal. She's a registered herbalist with the American Herbalist Guild and the Education Director for LearningHerbs. Read about how Rosalee went from having a terminal illness to being a bestselling author in her full story here.  

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