Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• A new review of studies found that turmeric may help improve blood pressure, cholesterol and more.

• Older people without dementia experienced better cognitive health while taking turmeric.

• You can also get more turmeric by using it in your cooking or by taking turmeric shots.

Turmeric, the bright golden spice often found in kitchens around the world, has grown into much more than a culinary staple. Over the past few decades, its reputation as a natural remedy has skyrocketed, thanks largely to curcumin, which is a powerful compound within turmeric that’s believed to drive its many health benefits.

From teas and smoothies to capsules and gummies, turmeric has appeared in countless forms, establishing itself as the best-selling botanical dietary supplement in the United States. Its rise hasn’t just been fueled by traditional remedies—science has also taken a keen interest, with researchers digging into turmeric’s potential to support everything from joint health to brain function.

But even with all of this enthusiasm, it’s important to note that not all claims about turmeric’s powers are created equal. While clinical studies from around the globe have explored its medicinal and therapeutic benefits, questions remain about which effects are backed by the strongest evidence. This is where large-scale, carefully designed studies come into play; they help distinguish proven health effects from those that need more investigation. And for everyone from curious consumers to health professionals, understanding the full scientific picture of turmeric can help ensure people get the most benefit from this golden spice.

Though many studies have shown the health benefits of curcumin in turmeric, there’s still a need for stronger research to determine which benefits are backed by reliable evidence. To bridge this gap, researchers looked at how safe and effective curcumin is for improving human health and wellness when taken orally, comparing it to other treatments to better understand its therapeutic potential, and the results were published in Frontiers in Pharmacology.

How Was This Study Conducted?

To better understand the health benefits of turmeric, researchers conducted an extensive review of existing studies, referred to as an umbrella review. This type of review combines evidence from multiple systematic reviews and meta-analyses to assess the links between turmeric (and its active compound, curcumin) and various health outcomes. Essentially, it helps paint a clear picture of the overall impact of turmeric on health.

The review included studies that met specific criteria to ensure quality and relevance. These studies came from six different regions, with most being from Iran (16) and China (6), while the rest came from Australia, Singapore and India. Interestingly, the studies also had a wide range in how turmeric, specifically curcumin, was tested. Doses ranged from just 50 mg to as high as 6,000 mg, and treatment durations varied from just a day to an entire year. Some studies compared turmeric to a placebo, while others compared it to regular care or medication.

What Did This Study Find?

To conduct this analysis, researchers started by looking through 1,628 records from various sources that focused on turmeric health benefits. After using specific criteria for inclusion, the researchers selected 25 key studies for the review. These articles provided the best evidence on the topic and formed the basis of our findings.

This research highlighted that, indeed, curcumin supplementation may lower markers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α). These benefits have been observed in adults with conditions like rheumatoid arthritis and polycystic ovary syndrome (PCOS), where it also improved certain antioxidant levels in the body.

This data also showed that curcumin, the active compound in turmeric, might play a significant role in supporting people with conditions like type 2 diabetes (T2DM) and polycystic ovarian syndrome (PCOS). While this data confirmed some benefits that many are already familiar with, it also suggested some less-known potential benefits, including:

• Better Blood Pressure: Turmeric supplements may help lower systolic blood pressure by about 2 mmHg and diastolic blood pressure by less than 1 mmHg in adults. But evidence also suggests it doesn’t significantly lower blood pressure for people with certain liver conditions.

• Improved Cholesterol and Triglycerides: Curcumin may help in reducing total cholesterol, triglycerides and “bad” LDL cholesterol, while slightly increasing “good” HDL cholesterol. Among people with type 2 diabetes, its effects on LDL and HDL cholesterol were not significant.

• Brain Health Support: Curcumin may help reduce anxiety and depression symptoms in some individuals. It may also help improve levels of a protein called brain-derived neurotrophic factor (BDNF), which is important for brain health. For older adults, curcumin has been linked to better cognitive function, although it doesn’t appear to significantly improve depression in this group. However, findings are mixed; people with Alzheimer’s disease didn’t see benefits and, in some cases, performed worse in cognitive tests when taking curcumin.

• Less Menstrual Cramp Pain: Curcumin may help reduce the severity of menstrual cramps and premenstrual syndrome (PMS) symptoms. For women with PMS, taking curcumin significantly alleviated physical discomfort, mood-related issues and behavioral symptoms when compared to a placebo. Similarly, for women experiencing primary dysmenorrhea, curcumin has been effective in decreasing the intensity of cramps.

Related: The #1 Ingredient to Boost Turmeric’s Anti-Inflammatory Power, According to Science

It is important to note that several studies have reported some side effects when taking a turmeric supplement, which included stomach-related issues like bloating, nausea, abdominal pain, diarrhea and constipation. Thankfully, no serious side effects were found in these studies.

This study does have some limitations that should be considered. First, while the researchers aimed to collect comprehensive information, most of the studies the researchers analyzed did not register their research protocols. This lack of registration can reduce the transparency and reliability of the findings. Additionally, the review was limited to studies available in English databases, which means the researchers might have missed relevant research published in other languages.

Another issue is that the evidence they examined was drawn from existing reviews, which may have left out specific details from the original studies or included overlapping studies. There were also differences among the studies in terms of participants, interventions, and how outcomes were measured, which could impact the consistency and accuracy of the results. Lastly, not all the studies we evaluated were of high quality, meaning that some of the evidence may carry potential biases. These factors highlight the need for continued research to strengthen the foundation of knowledge in this area.

Related: 20 Turmeric Recipes for an Anti-Inflammatory Boost

How Does This Apply to Real Life?

Integrating turmeric into your daily routine doesn’t just have to be for a flavor boost or a pop of sunny color. As this overview of research observes, turmeric offers anti-inflammatory benefits, and it may also be able to improve cholesterol, blood pressure and cognition. And enjoying turmeric—either out of the spice cabinet or as a supplement—doesn’t have to be difficult.

If you’re someone who deals with stiff joints, for instance, adding a turmeric supplement into your smoothies might offer some relief, thanks to its anti-inflammatory properties. Similarly, for those managing conditions like polycystic ovary syndrome (PCOS) or even looking to improve mental health, the evidence suggests turmeric may provide additional support when combined with other treatments and healthy lifestyle choices.

On a broader level, turmeric’s growing popularity has made it accessible in countless everyday products, from teas and lattes to capsules and snack bars. This means people don’t have to overhaul their routines entirely to tap into its potential. Whether you’re drinking a golden latte to start your day, adding a pinch of turmeric to your dinner recipes or exploring supplements after consulting a healthcare professional, there are many ways to incorporate this golden spice into your life.

Just remember, while turmeric shows promise, moderation and evidence-based choices are key, especially when navigating the many claims surrounding its benefits.

Related: Our Editor’s Favorite Anti-Inflammatory Turmeric Shots Are Such a Deal at Costco

Our Expert Take

A new review in Frontiers of Pharmacology suggests that turmeric has several potential benefits, including lowering chronic inflammation, supporting mental health and managing conditions like type 2 diabetes and polycystic ovary syndrome (PCOS). Additionally, the curcumin in turmeric has shown promise in easing symptoms of PMS and menstrual cramps and even supporting cognitive function in certain cases.

However, the evidence also reveals some limitations and variability in turmeric’s effects. Mixed results have been observed in specific populations, such as older adults and individuals with Alzheimer’s disease, particularly concerning its impact on mental health outcomes. Additionally, it’s important to recognize that turmeric is not a universal solution, as individual responses can differ significantly—and you may experience uncomfortable side effects.

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