The Health Benefits of Turmeric: What the Science Says and How to Use It
Updated: Oct 14
Written by Rosy Allan, BSc (Hons), ANutr
Registered Associate Nutritionist | Level 3 Personal Trainer | Level 4 Cancer Exercise Rehabilitation Specialist
Turmeric is a vibrant golden-yellow spice that has been used in cooking for centuries, particularly across South and Southeast Asia.
It's a familiar ingredient in curries, rice dishes and soups, but in recent years, turmeric has also attracted considerable attention for its potential health benefits.
You may have seen claims that turmeric can reduce inflammation, improve brain function, protect against heart disease or even prevent cancer.
But how much of this is actually supported by scientific evidence?
As a Registered Associate Nutritionist, I think turmeric is a great example of why it's important to distinguish between promising scientific research and health claims that go beyond what the evidence can tell us.
There are some genuinely interesting findings, particularly involving the compound curcumin. However, consuming turmeric in food is not the same as taking concentrated curcumin supplements.
Let's look at what the science says and explore some practical, affordable ways to include this versatile spice in your diet.
What is turmeric?
Turmeric comes from the underground stem, or rhizome, of the Curcuma longa plant, which belongs to the ginger family.
It's commonly available as a dried, ground spice, although fresh turmeric root can also be used in cooking.
Turmeric contains several naturally occurring compounds known as curcuminoids.
The best known of these is curcumin, which is responsible for much of turmeric's distinctive yellow colour.
Curcumin has attracted scientific interest because laboratory research suggests it can influence biological processes associated with inflammation and oxidative stress (National Center for Complementary and Integrative Health, 2025).
However, there is an important distinction to understand.
Most studies investigating the potential therapeutic effects of curcumin use concentrated extracts or specially formulated supplements, rather than the small amounts of turmeric typically added to food.
This means that findings from supplement trials cannot automatically be applied to a turmeric curry or a cup of golden milk.
What are the potential health benefits of turmeric?
1. Turmeric and inflammation
One of the most widely discussed properties of turmeric is its potential anti-inflammatory activity.
Inflammation is a normal part of the body's response to infection, injury and tissue damage.
However, persistent inflammation is associated with several chronic health conditions.
Laboratory studies suggest that curcumin can influence some of the molecular pathways involved in inflammatory responses.
This has led researchers to investigate whether curcumin might be useful for certain inflammatory conditions.
However, the National Center for Complementary and Integrative Health (NCCIH) concludes that the evidence is currently insufficient to establish turmeric or curcumin as an effective treatment for inflammatory health conditions generally (NCCIH, 2025).
What does this mean in practice?
Turmeric can be a useful addition to a varied diet, but adding a teaspoon to your dinner should not be expected to produce a measurable reduction in inflammation.
For long-term health, wider dietary patterns, physical activity, sleep and other lifestyle factors remain important.
2. Antioxidant properties
Curcumin has demonstrated antioxidant activity in laboratory research.
Antioxidants can interact with unstable molecules known as free radicals, which are involved in processes associated with oxidative stress.
Oxidative stress occurs when the balance between these molecules and the body's protective systems becomes disrupted.
However, the fact that a substance demonstrates antioxidant activity in a laboratory doesn't necessarily mean consuming it will prevent disease.
The body already has complex systems for regulating oxidative stress, and the effects of dietary compounds depend on how they're absorbed, metabolised and used.
There is currently insufficient evidence that eating turmeric provides clinically meaningful protection against chronic disease through its antioxidant activity (NCCIH, 2025).
My advice: Rather than relying on one antioxidant-rich ingredient, aim for variety across your diet. Vegetables, fruit, legumes, wholegrains, nuts and seeds all contribute different nutrients and plant compounds. Turmeric can be one small part of that variety.
3. Brain health and cognitive function
Turmeric is sometimes promoted as a natural way to improve memory or protect against Alzheimer's disease.
Some experimental research has investigated whether curcumin influences processes involved in brain health, including inflammation and oxidative stress.
You may also encounter claims relating to brain-derived neurotrophic factor (BDNF), a protein involved in the growth and maintenance of nerve cells.
Although this is an interesting area of research, we need to be careful about drawing conclusions from laboratory and animal studies.
There is currently insufficient reliable human evidence to conclude that turmeric consumption prevents dementia, improves memory or protects against Alzheimer's disease (NCCIH, 2025).
For now, I wouldn't recommend turmeric as a specific strategy for improving cognitive function. However, there's no reason you can't enjoy it as part of a varied, nutritious diet.
4. Heart health
Some studies have investigated whether curcumin supplementation might influence cardiovascular risk factors, including inflammatory markers, cholesterol and blood pressure.
These findings have generated interest, but results are mixed, and the studies often involve different supplement formulations and dosages.
The British Heart Foundation explains that the evidence isn't strong enough to recommend turmeric, or any particular herb or spice, as a specific intervention for heart and circulatory health (British Heart Foundation, n.d.).
This doesn't mean turmeric has no place in a heart-healthy diet. In fact, herbs and spices can make meals more enjoyable without needing to rely heavily on salt.
For example, turmeric can contribute colour and flavour to vegetable dishes, lentil curries and homemade soups. A practical benefit is that using herbs and spices can help make nutritious home-cooked meals more appealing.
However, turmeric shouldn't be viewed as a replacement for established approaches to cardiovascular health, including a balanced diet, regular physical activity and appropriate medical treatment.
5. Turmeric and cancer prevention
Turmeric is frequently described online as a cancer-fighting food.
This is a particularly sensitive area because people living with cancer may understandably want to explore anything that could improve their health or treatment outcomes.
Laboratory studies have found that curcumin can influence the growth and survival of certain cancer cells.
However, laboratory findings are not the same as demonstrating benefits in humans.
Cancer Research UK explains that, although curcumin has shown some promising effects in early research, there is currently no clear evidence in humans that turmeric or curcumin can prevent or treat cancer (Cancer Research UK, n.d.).
Researchers are continuing to investigate its potential uses, including certain supportive-care applications.
But these findings do not justify recommending turmeric supplements as a cancer treatment.
This is especially important because concentrated supplements may interact with prescribed medication.
What would I recommend?
If you enjoy turmeric in curries, soups or other meals, there's generally no reason to avoid using normal culinary amounts.
However, I wouldn't recommend taking high-dose curcumin supplements during cancer treatment without approval from the oncology team.
Food should support your health and enjoyment of eating, not become another source of anxiety or unrealistic expectations.
6. Arthritis and joint pain
Of the potential health benefits associated with turmeric, joint pain and osteoarthritis are among the areas with more encouraging human research.
A 2025 systematic review and network meta-analysis examined 17 randomised controlled trials involving turmeric preparations for knee osteoarthritis.
The researchers found improvements in pain outcomes compared with placebo for several preparations.
However, they rated the overall certainty of the evidence as low and highlighted the need for further research (Wai et al., 2025).
Importantly, these studies investigated specific turmeric or curcumin preparations, often in concentrated forms.
They do not demonstrate that adding ordinary turmeric powder to food will relieve osteoarthritis symptoms.
Some studies have also compared curcumin preparations with conventional pain-relieving medication, but the available evidence isn't strong enough to recommend replacing prescribed treatments with turmeric supplements.
What does this mean if you have arthritis?
Turmeric may be worth discussing with an appropriate healthcare professional if you're interested in supplements, but the choice needs to consider the particular product, other medicines and potential risks.
Appropriate exercise, weight management where relevant, physiotherapy and evidence-based medical treatment remain important parts of osteoarthritis management.
And if you simply enjoy turmeric in your cooking, that's a perfectly reasonable reason to continue using it.
7. Digestive health
Turmeric has a long history of traditional use for digestive complaints.
It's sometimes claimed to improve digestion, reduce bloating or stimulate bile production.
Although turmeric has been studied for various digestive conditions, there isn't enough high-quality evidence to conclude that consuming it reliably improves digestive symptoms (NCCIH, 2025).
Concentrated turmeric or curcumin products may actually cause gastrointestinal side effects in some individuals, including nausea, reflux, diarrhoea or stomach discomfort.
If you enjoy turmeric in food and tolerate it well, it can form part of your usual diet.
However, persistent bloating, abdominal pain or changes in bowel habits should be assessed appropriately rather than treated with turmeric alone.
How to add turmeric to your diet: 7 practical ideas
This is my favourite part of the discussion because you don't need to purchase supplements or expensive wellness products to enjoy turmeric. It's an affordable, versatile ingredient that works particularly well in savoury cooking. Here are seven ways to use it.
1. Make a warming turmeric latte
Sometimes called golden milk, a turmeric latte is an easy way to enjoy the spice.
Ingredients — serves one
250ml milk or fortified plant-based alternative
½ teaspoon ground turmeric
¼ teaspoon ground cinnamon
A small pinch of ground ginger
A pinch of black pepper, if desired
Honey or maple syrup to taste, if desired
Method
Place the milk in a small saucepan over a gentle heat.
Add the turmeric, cinnamon and ginger.
Whisk until combined and warm through without boiling vigorously.
Add black pepper or a little sweetener if you enjoy the flavour.
Pour into a mug and serve warm.
The result is a comforting, lightly spiced drink.
You may have heard that adding black pepper improves curcumin absorption.
This is based on research involving piperine, a compound in black pepper, which can increase the bioavailability of concentrated curcumin under experimental conditions (Shoba et al., 1998).
However, there is no need to add black pepper for medical reasons, and doing so doesn't turn your turmeric latte into a proven anti-inflammatory treatment.
2. Add turmeric to curries, soups and stews
Turmeric works particularly well with garlic, ginger, cumin and coriander.
Try adding approximately ½–1 teaspoon of ground turmeric to a curry serving several people, adjusting according to taste.
It can also be added to lentil soups, chickpea stews and vegetable-based dishes.
For example, a simple chickpea curry could include:
Chickpeas
Chopped tomatoes
Onion and garlic
Turmeric, cumin and coriander
Spinach or another green vegetable
Rice to serve
This creates a practical meal containing plant-based protein, fibre and a variety of ingredients. The nutritional value comes from the meal as a whole, not just the turmeric.
3. Make golden turmeric rice
This is one of the simplest ways to incorporate turmeric into an everyday meal.
Add approximately ½ teaspoon of ground turmeric to the cooking water for rice, along with your preferred seasonings.
The turmeric will give the rice a warm golden colour and a subtle earthy flavour.
Serve it alongside chicken, fish, tofu, beans or a vegetable curry.
It's an easy way to introduce different flavours without substantially changing the meal.
4. Prepare a simple turmeric paste
A turmeric paste can be useful for seasoning soups, sauces and marinades.
Ingredients
2 teaspoons ground turmeric
A little water
½ teaspoon ground ginger
A pinch of black pepper, optional
Mix the ingredients into a smooth paste, adding water gradually until you reach the consistency you prefer. Stir a small amount into a sauce, stew or curry as it cooks.
For food safety, prepare a fresh batch when needed rather than keeping a homemade wet paste for an extended period. You can also make a dry spice blend in advance, which is often more convenient for everyday cooking.
5. Try a turmeric and ginger shot
Turmeric shots have become popular in cafés and supermarkets.
They're often promoted as concentrated products that can boost immunity or reduce inflammation.
However, there isn't good evidence that a turmeric shot provides a special health advantage over consuming turmeric in ordinary food.
If you enjoy the taste, you can make a small drink at home.
Ingredients — serves one
100ml orange juice
A small piece of fresh ginger, finely grated
¼ teaspoon ground turmeric
A squeeze of lemon juice
Mix thoroughly and serve.
You can adjust the quantities to taste. This is simply a flavoured drink containing juice and spices, not a treatment or a guaranteed immune booster.
If you experience reflux or find acidic drinks uncomfortable, it may not be the best option for you.
6. Add turmeric to savoury baking and breakfast dishes
Turmeric isn't limited to curries. Try adding a small amount to:
Savoury muffins
Homemade flatbreads
Scrambled eggs or tofu scramble
Pancake batter
Roasted chickpeas
Vegetable fritters
For example, a pinch of turmeric can give scrambled tofu a golden colour while complementing ingredients such as black pepper, garlic and nutritional yeast.
You can also experiment with adding turmeric to homemade bread or savoury scones.
Start with a small amount because its flavour can become quite strong.
7. Make a turmeric salad dressing
A simple homemade dressing is another easy way to use turmeric.
Ingredients
1 tablespoon olive oil
1 tablespoon lemon juice
¼ teaspoon ground turmeric
A small pinch of black pepper
½ teaspoon honey or maple syrup, optional
Whisk together and drizzle over a salad or roasted vegetables. This works particularly well with lentils, chickpeas, roasted cauliflower or a grain-based salad. It's a good example of using turmeric to add flavour and variety to a nutritious meal.
Are turmeric supplements worth taking?
This is where I would encourage a little more caution.
Turmeric supplements aren't necessarily equivalent to the spice you buy in the supermarket.
Many contain concentrated curcumin extracts, and some are specifically formulated to increase the amount absorbed by the body.
Products may also contain piperine, the active compound found in black pepper, to enhance absorption.
Although improved absorption might sound automatically beneficial, it can also influence how these compounds are processed by the body.
What are the potential risks?
The NCCIH has highlighted reports of liver injury associated with certain turmeric and curcumin supplements, particularly products designed to increase curcumin bioavailability (NCCIH, 2025).
The UK's Committee on Toxicity has also reviewed reports of liver problems linked to turmeric and curcumin supplements, including reactions that may occur unpredictably in susceptible individuals (Committee on Toxicity, 2026).
This doesn't mean normal culinary use of turmeric is dangerous.
The important distinction is between using turmeric as a food ingredient and consuming concentrated products for a proposed medicinal effect.
Supplements may also interact with medicines, including some anticoagulants, and require particular caution during cancer treatment.
People who are pregnant, have liver problems or take regular medication should seek professional advice before using turmeric or curcumin supplements.
If you're already taking one, tell your GP, pharmacist or relevant specialist, particularly if you've noticed any unexplained symptoms.
Stop the supplement and seek prompt medical advice if you develop symptoms suggestive of liver injury, including yellowing of the skin or eyes, dark urine, nausea or unusual fatigue.
My recommendation
For most healthy adults who simply want to enjoy turmeric as part of their diet, using it in cooking is a straightforward and sensible option.
There is no established need to take concentrated curcumin supplements to obtain the benefits of a healthy dietary pattern.
If you're considering supplements for a specific health condition, it's worth discussing the evidence and safety with an appropriate healthcare professional rather than relying on marketing claims.
How much turmeric should you eat?
There isn't an established daily culinary dose of turmeric that has been proven to prevent disease or improve health.
You don't need to consume it every day, and eating more doesn't necessarily provide greater benefits.
For cooking, a pinch or half a teaspoon may be sufficient, depending on the recipe and your preferences.
Think of turmeric as one ingredient in a varied diet rather than something you need to consume in a particular quantity for health reasons.
If you don't enjoy the flavour, there's no need to force yourself to eat it.
You can achieve a nutritious dietary pattern without turmeric at all.
Final thoughts
Turmeric is a versatile spice with an interesting history and a growing body of scientific research behind its main active compound, curcumin.
Laboratory research suggests that curcumin has anti-inflammatory and antioxidant properties, while human studies have produced some promising results for knee osteoarthritis.
However, evidence supporting claims about brain health, heart disease, digestion and cancer prevention remains insufficient.
It's also important to distinguish between concentrated curcumin supplements and the much smaller amounts of turmeric normally used in cooking.
My advice is simple: enjoy turmeric because it adds flavour, colour and variety to your meals — not because you feel you need it to prevent disease.
Try it in curries, rice, soups, roasted vegetables or a warming turmeric latte.
You don't need expensive supplements or complicated wellness routines to eat well.
At ROSY Nutrition & Personal Training, I provide evidence-based nutrition coaching that helps people make informed, practical decisions about their diet, without unnecessary restrictions or exaggerated health claims.
Online nutrition coaching is available throughout the UK, with the option to combine nutrition and personalised strength training through ROSY Complete.
Disclaimer: This article provides general nutrition information and is not intended to replace individual medical, pharmaceutical or dietetic advice.
Turmeric and curcumin supplements may cause adverse effects and interact with certain medications. People receiving cancer treatment, taking prescribed medicines, experiencing liver problems or managing other medical conditions should seek appropriate professional advice before using concentrated supplements.
Turmeric and curcumin should not be used as substitutes for prescribed treatment.
References
British Heart Foundation (n.d.) Health benefits of herbs and spices. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/do-herbs-and-spices-have-health-benefits (Accessed: 14 October 2026).
Cancer Research UK (n.d.) Turmeric. Available at: https://www.cancerresearchuk.org/about-cancer/treatment/complementary-alternative-therapies/individual-therapies/turmeric (Accessed: 14 October 2026).
Committee on Toxicity of Chemicals in Food, Consumer Products and the Environment (2026) Herb induced liver injury. UK Government. Available at: https://www.gov.uk/government/publications/14th-july-2026-committee-on-toxicity-meeting/herb-induced-liver-injury (Accessed: 14 October 2026).
National Center for Complementary and Integrative Health (NCCIH) (2025) Turmeric. National Institutes of Health. Available at: https://www.nccih.nih.gov/health/turmeric (Accessed: 14 October 2026).
Shoba, G. et al. (1998) 'Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers', Planta Medica, 64(4), pp. 353–356. Available at: https://doi.org/10.1055/s-2006-957450
Wai, H.S. et al. (2025) 'Effect of turmeric products on knee osteoarthritis: A systematic review and network meta-analysis', BMC Complementary Medicine and Therapies, 25, article 292. Available at: https://doi.org/10.1186/s12906-025-05045-z
Comments