Are Turmeric Supplements Safe And Good For Health?


Turmeric may have anti-inflammatory and antioxidant properties, according to research, however, it is difficult to examine due to its volatility and low absorption.


Orthopedic surgeon Nick DiNubile takes a turmeric tablet with 1,000 milligrams every morning before work to prevent joint irritation.


"As an aging athlete with joint issues, it's an integral part of my plan to keep moving," said DiNubile, who would rather take a nutritional supplement than a prescription pill or an NSAID. "I like how secure it is."


DiNubile, a physician in the Philadelphia region, claimed that studies indicating the supplement may have some effectiveness in reducing arthritis pain and inflammation convinced him of this. He cautions, however, that not everyone will respond and that it will take time (about two months). You have to be completely honest with yourself about whether it makes things better.


He thinks it has benefited him. He questioned, "Is it the placebo effect?" I don't believe so.



The effectiveness of turmeric supplements cannot be determined from available data from human trials, according to the National Centre for Complementary and Integrative Health (NCCIH). Instead of using human subjects, the majority of the study is conducted in laboratories using cell lines and animals.




What is a turmeric supplement good for?


Southeast Asia is the home of the ginger family plant known as turmeric. It has historically been utilized in Eastern Asian medicinal systems, including those in India and China, as well as in a variety of foods, including Indian curries.


Although unconventional methods aren't often thought of as mainstream, natural plant-based remedies have long dominated in many underdeveloped nations and have been widely used in the past, particularly during pandemics.


Numerous illnesses, such as arthritis, digestive issues, respiratory infections, allergies, depression, and dementia have been linked to turmeric. (A key component of turmeric is curcumin, which gives it its yellow color. The two terms are frequently used interchangeably, with curcumin frequently being blamed for turmeric's effects and vice versa.)


According to research, curcumin has anti-inflammatory properties and is a potent antioxidant, which means it can fight against potentially harmful free radicals. Free radicals, which can accumulate in the body and harm other cells while increasing the risk of cancer and other disorders, are unstable chemicals created during cell metabolism.


Is it safe to take turmeric supplements?


According to the NCCIH, a division of the National Institutes of Health, taking it orally in the advised dosages is most likely safe (for adults who are not pregnant). (Bottle labels frequently list recommended dosages. DiNubile advises taking 1,000 mg per day.)


The NCCIH claims that curcumin, the active ingredient in turmeric, is unstable and poorly absorbed.


According to D. Craig Hopp, the deputy director of extramural research at the NCCIH, "there is a mountain of literature on curcumin, but the vast majority is preclinical," or studied in the lab, "which can't be easily projected to how it will or will not work in humans." Additionally, as is frequently the case in both pharmaceutical research and herbal treatment, countless clinical trials have failed to reproduce the action shown in cells or animals, he added.


Professor of food science at Cornell University's College of Agriculture and Life Sciences Rui Hai Liu concurred that experiments in test tubes don't always translate to real-world situations. Although curcumin is a great antioxidant and oxidative stress is a major cause of many diseases, he claimed that there is still insufficient evidence from human studies to support these claims.


Michael Ormsbee, professor of nutrition and integrative physiology and director of the Institute of Sports Sciences and Medicine at Florida State University's College of Health and Human Sciences, asserted that "generally, marketing moves faster than the research on any supplement."


But "turmeric use seems to have some evidence to a mild benefit" for people who have pain and inflammation or who engage in physical activities that cause chronic inflammation, he said. Ormsbee referenced a study that showed 1,500 mg of curcumin daily for four weeks was just as effective in treating knee osteoarthritis symptoms as 1,200 mg of ibuprofen daily.


More research is required for any additional claimed advantages of turmeric extract, he added, because "individuals' responses are almost certainly to vary with use." Nevertheless, "there appears to be little downside to including turmeric extract in the diet," he continued.


Expert in nutritional biology Debbie Fetter stated that it is challenging to assess human studies of the product. Since items might vary in content and dosage, it is challenging to evaluate results across research, according to Fetter, an assistant professor of teaching at the University of California, Davis.



Who shouldn’t take turmeric supplements?


The NCCIH advises against consuming turmeric in doses greater than those present in food during pregnancy and when nursing.


What to look for in turmeric supplements?


Due to the low absorption of turmeric or curcumin, several supplements combine it with piperine, an extract from black pepper, or with lipids such as soy lecithin. Check the label of any turmeric supplements you purchase to determine if these have been included.


Consumers should tell their doctors if they take any dietary supplements, including turmeric, according to Fetter.


The drug's side effects are typically mild, although some users have reported suffering diarrhea after using it, she said.


Are turmeric and other supplements regulated?


Dietary supplements tend to be popular among Americans. According to survey results from the Centres for Disease Control and Prevention from 2017–2018, about 60% of U.S. adults reported taking them, mostly multivitamin–mineral products, vitamin D, and Omega-3 fatty acids.


Additionally, millions of Americans employ what are known as home remedies to cure a variety of problems. This practice is distinguished from Western practices, which frequently rely on seeing doctors and using prescription medications, by using the terms "complementary" or "alternative" medicines.


Dietary supplements are not subject to the same regulations as traditional pharmaceuticals, which must first prove their safety and efficacy in order for the FDA to grant a license. The FDA does not have to approve supplements before they may be sold, on the other hand.


While the FDA is not required to have proof of a product's safety before it can be sold, supplement businesses must have it. Furthermore, unless a potentially harmful dietary supplement is currently on the market, the government cannot take any action against it.


Certain types of health claims are permitted on the labels of dietary supplements, but they must be accompanied by the disclaimer: "This statement has not been evaluated by the Food and Drug Administration. No disease is intended to be diagnosed, treated, cured, or prevented by this product."


Pieter Cohen, an internist with the Cambridge Health Alliance and an associate professor of medicine at Harvard Medical School, conducts research on the security of dietary supplements. Consumers are advised to be cautious of supplement claims that "don't need to be supported by any evidence in human trials," he said. "It would be better if you didn't see claims."


He advises purchasing goods that have received certification from an impartial third party, such as NSF or USP, the United States Pharmacopoeia. Both "test products at the request of the company, so if you see them on the label, you know that company is trying to do the right thing," Cohen claimed.


Cohen noted that, as of yet, "turmeric hasn't risen onto my radar as something to worry about" despite the fact that his study has discovered multiple instances of supplements that were falsified.