Posted by Bella Crook
on July 13, 2026
Turmeric (Curcuma longa) is a bright golden-yellow spice made from the rhizome of the plant. Rhizomes are underground plant stems that grow horizontally and store nutrients, so although it’s often referred to as one, it is not technically a root. Turmeric has been used for nearly 4,000 years as a culinary spice, a medicinal herb and in religious and cultural ceremonies.
It holds an important place in both Ayurveda and Traditional Chinese Medicine. Modern research has since explored many of its traditional applications, particularly around inflammation, digestion, and immune health.
Turmeric is best known for its anti-inflammatory properties. Research has explored its role in musculoskeletal conditions such as arthritis, digestive health, immune support, and broader inflammatory pathways throughout the body. Many of these effects are linked to curcumin and other naturally occurring compounds found within the whole rhizome.
Uses and Research
Turmeric for Osteoarthritis and Joint Health
One of the strongest areas of research is osteoarthritis. Multiple systematic reviews and meta-analyses suggest that curcumin supplementation can reduce joint pain and improve physical function in people with knee osteoarthritis. In some studies, the improvements have been comparable to those seen with non-steroidal anti-inflammatory drugs (NSAIDs), while producing fewer gastrointestinal side effects.
Most studies have used enhanced-bioavailability curcumin formulations rather than culinary turmeric powder, making it difficult to compare results directly with dietary turmeric.
Related studies:
Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.
Bannuru RR et al. Efficacy of curcumin and Boswellia for knee osteoarthritis: Systematic review and meta-analysis.
Can Turmeric Improve Inflammatory Bowel Disease and Digestive Health
Turmeric has a long history of use for digestive complaints. Modern research suggests curcumin may help reduce intestinal inflammation and support remission in ulcerative colitis when used alongside conventional treatment. Researchers believe many of these benefits may occur locally within the intestine rather than requiring large amounts of curcumin to enter the bloodstream.
There is also growing interest in turmeric's effects on the gut microbiome, with early studies suggesting it may influence the composition and activity of beneficial bacteria. However, this area is still developing.
Related studies:
Zhao P et al. Safety and efficacy of curcumin in the treatment of ulcerative colitis: An updated systematic review and meta-analysis of randomized controlled trials.
Yin J et al. Efficacy and safety of adjuvant curcumin therapy in ulcerative colitis: A systematic review and meta-analysis.
Using Turmeric for Immune Function
Turmeric appears to influence multiple aspects of immune regulation through its effects on inflammatory signalling pathways, including NF-κB and various cytokines. Rather than simply "boosting" immunity, turmeric may help modulate immune responses by reducing excessive inflammation while supporting normal immune function.
Most evidence comes from laboratory studies, with relatively fewer well-designed human clinical trials.
Turmeric Dosage: How much do you need to take?
There is no recommended daily intake for turmeric or curcumin, and the amounts used in research vary depending on the condition being studied and the type of supplement used.
Turmeric used in cooking is generally considered safe. For curcumin supplements, the Acceptable Daily Intake (ADI) is 0–3 mg of curcuminoids per kilogram of body weight per day. For an adult weighing 70 kg (154 lb), this equates to approximately 210 mg of curcuminoids per day.
Many supplements use enhanced formulations that improve absorption, meaning lower doses may achieve similar effects. As with many supplements, more is not always better.
Is the Body Effective at Absorbing Curcumin?
One of turmeric’s best-known active constituents is curcumin, the natural compound responsible for turmeric’s vibrant yellow colour and its anti-inflammatory properties.
Curcumin has been widely studied, but the common problem many researchers face is that it’s notoriously difficult for the body to absorb. Research suggests curcumin is poorly soluble in water, rapidly broken down in the gut and liver, and quickly converted into inactive metabolites. Some papers estimate that only a very small percentage of curcumin consumed is ultimately absorbed into circulation.
Turmeric’s tendency to remain in the digestive tract may actually contribute to some of its most useful effects, particularly its influence on the intestinal lining and gut microbiome. And research suggests that curcumin may not have to be absorbed to achieve its anti-inflammatory effects as it may do this through its effects on the intestinal wall.
Greater systemic absorption may not always translate into greater clinical benefit, particularly if some of turmeric's beneficial effects occur locally within the gastrointestinal tract.
How to Increase Curcumin Absorption (Bioavailability)
There are numerous ways in which research has investigated how to improve the absorption of curcumin.
One common way is by combining turmeric with piperine, the main active constituent from black pepper. Piperine works by slowing the breakdown of curcumin in the liver and gut, allowing more of it to remain available in the bloodstream.
Because curcumin is fat-soluble, absorption improves when turmeric is consumed alongside meals, with healthy fats or oils,or in specially formulated supplements.
Modern supplement formulations attempt to improve curcumin absorption in several ways. For example, research suggests some of the most bioavailable forms include micellar or nano-micelle formulations, liposomal formulations, phospholipid (“phytosome”) complexes, and nanoparticle dispersions.
Although generally well tolerated, high-dose isolated curcumin supplements have been associated with adverse effects, including gastrointestinal symptoms and, in rare cases, liver injury.
Related study:
Suhail et al. Turmeric-Induced Liver Injury: A Report of Two Cases
Safety and Precautions
Turmeric is generally considered safe when consumed as a culinary spice and has been used in traditional diets for thousands of years. However, concentrated supplements are a different matter.
High doses of isolated curcumin have occasionally been associated with digestive upset, nausea and diarrhoea. More recently, there have also been rare reports of liver injury associated with certain high-strength curcumin supplements, particularly those formulated with piperine or other absorption enhancers. Although these cases are uncommon, they highlight that "natural" does not always mean risk-free.
People should speak with a healthcare professional before taking turmeric supplements if they take blood-thinning medications such as warfarin or apixaban, have gallstones or bile duct obstruction, are pregnant or breastfeeding, are due to undergo surgery or have known liver disease.
Further reading:
Hegde M, Girisa S, BharathwajChetty B, Vishwa R, Kunnumakkara AB. Curcumin Formulations for Better Bioavailability: What We Learned from Clinical Trials Thus Far?
Michele Dei Cas and Riccardo Ghidoni Dietary Curcumin: Correlation between Bioavailability and Health Potential
Zhao P et al. Safety and efficacy of curcumin in the treatment of ulcerative colitis: An updated systematic review and meta-analysis of randomized controlled trials.
Yin J et al. Efficacy and safety of adjuvant curcumin therapy in ulcerative colitis: A systematic review and meta-analysis.
