Turmeric
Curcuma longa
also known as Indian saffron, Haldi, Jiang huang
A bright yellow rhizome whose active compound curcumin has strong clinical evidence for reducing inflammation and supporting joint comfort.
- Strong evidence for inflammation reduction
- Curcumin inhibits COX-2 and 5-LOX enzymes
- Inhibits NF-kB inflammatory signaling
- Supports osteoarthritis comfort
- Provides antioxidant protection
- Supports digestive function
- Approved by Germany's Commission E for dyspepsia
- Central to Ayurvedic medicine for over 4000 years
Active in Curcumin, Demethoxycurcumin, Bisdemethoxycurcumin, Turmerones.
Avoid with active gallstones or bile duct obstruction
Avoid high doses with blood thinners
May inhibit iron absorption — caution with anemia
May lower blood sugar — caution with diabetes medication
Discontinue 2 weeks before surgery
Rare reports of liver injury at very high doses
Avoid therapeutic doses in pregnancy
Research
- Turmeric (curcuma longa) rhizome essential oil: analytical profile of authenticated and commercial samples, safety and pharmacology review.
- A scoping review of turmeric adulteration based on data from six continents.
- Safety evaluation of an effervescent curcuminoids-ascorbic acid-polysaccharide-β-cyclodextrin (CUR-A-Poly-β-CD) inclusion complex powder in healthy volunteers: A non-placebo-controlled pilot study.
Works with
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Common questions
There isn't a single standard dose, and that's the honest answer with turmeric. Most of the strong clinical evidence comes from concentrated curcumin extracts, not the spice itself, so how much you'd need depends heavily on the form you're taking.
No. This is one of the clearer warnings. Turmeric stimulates bile production, which can be a problem if you have active gallstones or a bile duct obstruction.
The evidence here is genuinely strong, not just traditional. Curcumin, turmeric's active compound, has clinical research behind it for reducing inflammation and easing osteoarthritis discomfort specifically.
Yes. The general guidance is to stop about 2 weeks beforehand, since turmeric can add to the effect of blood thinners and increase bleeding risk during a procedure.