Benefits of Turmeric and Curcumin (+ 12 Practical Ways to Use It!)

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Benefits and uses of Turmeric
Wellness Mama » Blog » Natural Remedies » Benefits of Turmeric and Curcumin (+ 12 Practical Ways to Use It!)

Turmeric is a powerful spice with an impressive list of uses and benefits. It’s known for its antioxidant content and ability to work as an anti-inflammatory. This common culinary spice is prized in many cuisines around the world and with good reason.

What’s So Great About Turmeric?

In short…. a lot:

Turmeric Antioxidant and Immune Boosting SpiceThe spice we refer to as Turmeric is actually the dried and ground rhizome of a plant in the same family as ginger. It is used and prized for its color and earthy flavor in culinary traditions around the world. Modern medicine recognizes its health benefits and it has been used extensively in natural and folk medicine for centuries.

Curcumin: Turmeric’s Secret Weapon

The secret of this ancient spice is curcumin, a compound well-studied for its health benefits. Turmeric contains up to 3% curcumin by weight.

Curcumin is believed to halt an enzyme that may be responsible for turning environmental toxins into carcinogens in the body. (This is one reason turmeric has long been a folk remedy for helping protect the body from the affects of smoking or chewing tobacco.)

Curcumin may also improve digestion of fats and sugars and help alleviate inflammation in the digestive system. It is even used in the mouth to help alleviate gum problems!

The benefits attributed to this bright yellow spice are often the result of the curcuminoids it contains. The most common curcuminoid is curcumin, which is now available as a supplement and in many remedies. While turmeric has many benefits, it is only about 3% curcumin by weight, and often more concentrated curcumin supplements are used.

Are Turmeric and Curcumin the Same?

In short, yes and no. Curcumin is the compound contained in turmeric, while the root itself is the bright yellow spice in whole form. In other words, all turmeric contains curcumin but this only makes up about 3% of its weight and it contains many other beneficial compounds as well.

Isolated curcumin is taken from the root and many people often take this as a remedy since it is more potent than turmeric powder.

Health Benefits of Turmeric

Largely due to its curcumin content, Turmeric is often credited with these benefits:

  1. Fighting inflammation
  2. As an antioxidant
  3. Protects the heart in various ways
  4. Helpful for arthritis
  5. Brain boosting
  6. May be helpful for fighting diabetes and cancer

How Black Pepper Makes Turmeric More Effective

If you’ve researched this ancient spice at all, you may have seen that many supplements and recommendations also include black pepper as well. Black pepper contains piperine, which has been shown to dramatically increase the absorption and effects of turmeric.

Personally, when I use this spice for cooking or natural beauty recipes, I make sure to add a little black pepper as well for this reason.

Cautions about Turmeric Use

Turmeric is generally considered safe for use in medicinal amounts, but it is important to talk to a doctor before using this or any substance medicinally as it can interact with several medications.

Practical Uses for Turmeric

There are entire websites and books dedicated to the use of “superfoods” like this ancient spice for medicinal use. Personally, I think all of these substances are the most beneficial when they are a small part of an overall healthy diet and lifestyle. Rather than taking large quantities of any supplement or spice, I work small amounts into my daily life in these ways:

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1. Turmeric Tea aka Golden Milk

The name is slightly misleading, but this “tea” is a blend of some kind of milk (including almond milk or coconut milk), spices and optional sweetener. Currently, I enjoy this with homemade pecan milk for a deep, earthy flavor. We drink these often during winter months as a satisfying warm beverage and to help ward off illness. See the full recipe here.

TIP: Using a fat soluble base like milk or pecan milk increases the absorption of the turmeric. The addition of a pinch of black pepper increases the absorption of the turmeric. I also like to add some liquid vanilla stevia instead of other sweeteners for a slight sweetness without the sugar.

how-to-make-turmeric-broth

2. Turmeric Broth

If the Golden Milk drink above isn’t your thing or if you prefer a more savory warm drink, turmeric broth is a great alternative. Instead of a milk or milk alternative, the base of this drink is broth (here’s how to make your own).

how-to-make-turmeric-broth

Turmeric Broth Recipe

A simple and delicious turmeric broth adds antioxidants and amazing flavor
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Author Katie Wells

Servings

4 cups

Ingredients

Instructions

  • First, place all the ingredient sin a small saucepan.
  • Then, simmer the mixture for about five minutes.
  • Finally, blend with an immersion blender (optional) and enjoy.

Notes

Any herbs or spices work and can change up the flavor of this recipe.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

TIP: This is also a great base for soups or stews. To make a 5-minute nutrient-packed egg drop soup, crack four raw eggs into the broth above as it is simmering while whisking rapidly.

turmeric-face-mask-recipe

3. Soothing Face Mask

Turmeric can also be used on skin! One of my favorite ways to use it is in a face mask. You can add 1/2 teaspoon of turmeric powder to any face mask recipe you love.

My favorite recipe: Mix 2 tablespoons of unsweetened yogurt with 1/2 teaspoon of turmeric and 1 teaspoon of honey for a soothing and cooling face mask. I leave it on for about 5 minutes and wash off. (I’ve never had problems with it staining skin, but use an old towel just in case.)

how-to-make-curry-powder

4. Curry Powder

This vibrant and earthy spice already has a reputation as a staple in many cuisines and I love cooking with it! One of my favorite ways to incorporate small amounts of this power spice is by making a homemade curry powder. This uses a host of powerful spices and provides awesome flavor to many dishes.

Make your own curry powder with this easy recipe.

5. Sunrise Smoothie

Not all smoothies have to taste like a pina colada. One of my favorite smoothies has a hint of sweet nestled among earthy spices.

To Make: Blend 1 cup of pecan/almond/coconut milk with 1/2 cup frozen pineapple, the juice of one lemon and one orange, 1/2 teaspoon turmeric, a tiny pinch of black pepper, and about a teaspoon of grated fresh ginger root. Add a natural sweetener like stevia if desired.

6. Potent Poultice

Try this spice externally in poultices to sooth skin and reduce inflammation. It is often used in lotions or preparations for skin with eczema or psoriasis for this reason. I’ve personally used this when I’ve twisted an ankle or broken a toe (there is nothing doctors can really do for a toe anyway).

What I did: I made a thick paste of castor oil, turmeric and a small amount of black pepper and rubbed over the inflamed area (in this case, my broken toe). I wrapped with a waterproof wrap and a bandage and left on the toe for a few hours. It didn’t help the bone (of course) but seemed to calm some of the inflammation and reduced my pain. This does stain slightly so I wouldn’t recommend it in visible areas (it will fade after a few days).

7. Acne Gel

Just like in the face mask above, the anti-inflammatory properties of this unique spice makes it beneficial to help cool and stop acne. I make a paste of honey and turmeric (2 parts honey to 1 part turmeric) and dab on to spot treat.
practical-uses-for-turmeric

8. Brighten Teeth

I was skeptical about putting turmeric on my teeth since it has such a propensity to stain. I got over my fears pretty quickly after seeing how well it worked for my friend Heather. Here’s how she used it to whiten teeth.

9. Stop the Itch!

I’ve found that a thin paste of aloe vera gel and turmeric can help calm itchy or burned skin. I’ve used this on bites, poison ivy and even eczema with good results. Fair warning… it is messy! For kids, I let them use this right before bathing while they are in the tub to keep the mess down. It only takes a few minutes to help cut the itch/pain so I read them a book and let them finger paint the turmeric salve on themselves.

10. As a Plain ol’ Spice

Sure, we can think of creative ways to use it, but this simple spice is great when added alone to many dishes. I like to add it to eggs, roasted veggies, meats, and soups for a wonderful flavor.

add-turmeric-to-homemade-soap

11. Spice Up Your Soap

If you make your own soap, add turmeric for color and for skin benefits. If you don’t make your own soap, you should give it a try! It’s a lot easier than you’d think (here’s a super simple cold process recipe). This spice makes a beautiful colored soap that can be especially helpful for soothing irritated skin.

golden-honey-for-colds-turmeric-and-honey

12. Golden Honey

Have trouble getting kids to like this potent spice? It is such a great remedy and can help soothe a sore throat, but kids don’t love the taste. My solution? Neon yellow cough syrup (at least that is what my kids call it). I add 3 tablespoons of powdered turmeric to an 8 ounce mason jar of honey (about 1 cup of honey). By definition, this is actually an electuary, but my kids just think of it as a brightly colored honey that helps their throats feel better. This can be made ahead of time and stored for a very long time since both ingredients are shelf stable.

Or try some of these yummy turmeric bomb supplements!

Turmeric: What to Avoid

This powerful root has many benefits, but also a few important cautions. As I mentioned, it is very important to talk to a doctor before using it as a remedy for those who have any medical condition or who are pregnant or nursing. Culinary use is generally considered safe.

Some folklore info suggests that it was used as a birth control and it should not be taken by women who are pregnant or trying to become pregnant (though using it in cooking is fine). When used externally, it will give the skin a light yellow hue for a little while after use and this can easily be washed off.

Sources disagree about using turmeric in hair. Some say that it helps improve hair and stop dandruff, while others swear it is a natural way to remove hair. I haven’t found strong enough evidence for the potential benefits in hair to make me brave enough to try it though.

Where to Buy Turmeric

There can be a tremendous difference among different brands of Turmeric. I purchase it in powdered form here as it is a great value and I am extremely impressed with its quality. You may also be able to find high quality Turmeric locally, just look for organic with bright yellow orange color and no added ingredients. Paleovalley has also released a Tumeric Complex with Organic Turmeric and blended superfoods and offers 15% off.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you cook with Turmeric? Ever used it for other uses? Please share below!

practical-uses-for-turmeric-from-wellness-mama

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

167 responses to “Benefits of Turmeric and Curcumin (+ 12 Practical Ways to Use It!)”

  1. Olivia Avatar

    I had a severe case of gastritis where the pain was so bad I would stay in the fetal position in bed or in the bathroom vomiting non-stop for hours. One thing that would help the pain was turmeric in chicken noodle soup. I lived on that plus pretzels, applesauce and jello for almost 2 months! I was thankful to hear about turmeric! I am now going to try it to lower my histamine levels due to food allergies. The only negative I have found with turmeric for me is that if I take too much then I get a headache. This is common with some people.

  2. camili Avatar

    Hi friends,

    Can i apply turmeric paste on my scalp because i have bad dandruff and i heard it can help, any ideas, Pls reply, tq.

    1. Renea Avatar

      Earlier comments regarding external application indicate that one should not apply to the scalp as it causes hair loss. Maybe taking it internally would somehow help. Not sure about the latter.

      1. Fong Avatar

        I’ve been drinking these golden tea for a week, and it seems to help reduce my dandruff problem, redness on scalp is not as bad. I’ll keep trying and see. I also used homemade almond milk instead of coconut milk or cow milk to make the tea.

  3. Gemma Avatar

    Hi All

    I suffer with hidradenitis suppurative and take turmeric supplements on regular basis whenever I get a flair until it subsides. All due to the turmeric.

    Since I am pregnant I am having a flair. I went to get my turmeric capsules and noticed for the first time. Do not use while pregnant or breast feeding!

    I have scoured the internet trying to find solid evidence of harm during pregnancy and since I am panning on bf for at least a year I am in total panic as I don’t think anti biotics have ever worked for me.

    Does any of you great people have a link to a study/article explaining the reason. Or know your self!

    Thanks so much!

    1. Kylie Avatar

      Hi Gemma, sorry no ‘solid evidence’ for you, but, I just found this when researching the same thing – https://www.baptistjax.com/health-library/cam/turmeric

      There are references at the end of the article (which I haven’t time to go through, sorry!!)
      It basically says in cooking it’s fine, just don’t take supplements (presumably because it’s more concentrated/stronger in capsule form??). Elsewhere it talks about lowering blood sugar levels, and thinning the blood, which may not be great if you’re already struggling with pregnancy light-headedness!

      Good luck with the rest of your pregnancy 🙂

  4. raf Avatar

    hi! i was led here by looking for bone broth recipes from different parts of the world. and this link was at the bottom. i was actually surprised you did not add turmeric there. i belong to pakistan, the north-west, ahem. anyway, for ages, we have been making bone broth for beef/mutton bones. we use joints and the bones that can’t be chopped smaller than your fist. we add these bones with enough water to top it. for every 4 fist size bones, we add 4-5 cloves of garlic,1 tbsp coriander powder (indian spice) and 0.25 teaspoon of turmeric, salt to taste. and put the mixture on a boil until the flesh starts falling off the bones (2-3hrs normal pot, 30mins pressure cooker). we do not discard the bones or flesh, we consume those. when serving we soak bread pieces in the broth, eat those, eat the flesh off the bones, and then drink up whatever’s remaining. it is so healing, nutritious and fulfilling.

  5. Johnnie Avatar
    Johnnie

    When I saw this recipe for turmeric tea I rushed out to buy coconut which was the only ingredient I needed. I used my Vitamix and the tea was pretty tasty but had lots of foam on top. When I got close to the bottom of the cup, there was thick “stuff” which I assume was coconut. My Vitamix container is now a sickly yellow because of the turmeric stain. Any ideas how to get this stain off?

  6. Deborah Avatar
    Deborah

    Kate, did you or any of the people reading this blog, use tumeric during pregnancy and did you have any bad side effects? I read that it can cause uterine contractions and therefore should be avoided before you are due. Also that in can cause bleeding problems. I tend to agree with the comments that pregnant women in India eat it throughout their pregnancies so probably it is safe, however they have been eatting it all of their lives and are used to it and that could make a difference.

    1. Ashlee Avatar

      I do. I have been practicing ayurveda for years and years and the powdered form in cooking and in a curative milk is fine. the issue would be with taking it in supplement form such as a tablet several times a day from a bottle such as Banyan Botanicals etc. I use a pinch in milk and it helps with insomnia and RLS due to pregnancy.

  7. Aprille Avatar
    Aprille

    I just took coconut cream, organic milk, money, cinnamon, cloves, turmeric…and secret ingredient…PUMPKIN…heated it all on the stove for a few minutes. Pumpkin spice latte without the coffee!!

  8. Mina Avatar

    Can you clarify – how can something be both anti-inflammatory and “immune boosting” at the same time? These should be opposites. People with inflammation issues are people with overactive immune systems. The last thing they want to do is “boost” it even further. Inflammation *is* immune activity.

  9. Steve Tattershall Avatar
    Steve Tattershall

    Thanks SO MUCH for this, as I was struggling with how to use turmeric since I bought a big bag of it at an Indian grocery several weeks ago. Your ideas and tea recipe were the perfect vehicle to get me trying it out, and the tea worked great, even when I substituted almond milk for coconut milk and stevia for honey. It tasted great, and inspired me to experiment, even before I finished the first mug. I can attest that the brew is still good to drink even when the almond milk version has lemon and organic cocoa powder added in.

    I’ll be using turmeric in soups and vegetables yet today, and I’ll add it into my spicy mexican cocoa when I make it next!

    now I’m ready to use it regularly.

    1. Uma S. Avatar

      5 stars
      Hello Steve,

      You can use a pinch of turmeric in any dish you make/ cook . Please ensure the turmeric is sauteed in little olive oil/ butter/ ghee, if using it in any cooked vegetable/meat .

      Enjoy.
      -Uma

  10. Marg Avatar

    Does anyone know if organic turmeric in powder form contains lead? What brand would be
    lead free?

  11. Windy Avatar

    A friend of mine gave me a simple recipe for popcorn with turmeric, which she received from her co-worker from India. My husband and I love it. Put oil in the bottom of a large covered pot. Add 1/2 cup of popcorn kernels along with a 1/4 tsp. turmeric and a 1/4 tsp. cayenne. The recipe didn’t call for a certain type of oil, but I like to use coconut oil.

  12. Jeff Avatar

    I’ve been adding Tumeric to quite a bit of my cooking. Adding it into oatmeal along with cinnamon, nutmeg, ginger and home made vanilla (alcohol cooks out). Like some of the others I’ve added it in similar recipes. I was glad to see your recipe to try out using the coconut milk and hadn’t thought of using it like that. I noticed your article on D. Earth and my wife is using that so will be reading that next. For better health we always use noni juice and mangoxan juice too. It seems pricey sometimes but an ounce of prevention etc etc.

  13. marisa Avatar

    Hi Katie! Love your site and have used many recipes so far! Very interested in turmeric causing the kidneys not to spill protein. My 13 year old son has minimal change nephrotic syndrome and is on long term meds and steroids. We started the turmeric 2 weeks ago (with drs permission) and he is actually spilling less protein!!! My question for you is if you can lead me to where you found your information. Would like to read more about it but couldn’t find anything with google. God bless you for all you do!

  14. Mani Avatar

    Hi,
    I am from India. I know for a fact that my mom always used to give this hot milk whenever we have cold or fever. She used to heat up the milk and bring it to boil and add crushed garlic, like a teaspoon full of freshly crushed black pepper (not too powdery) and a generous amount of turmeric, May be a teaspoon or so. Remember a teaspoon of turmeric powder for a glass of milk is itself too strong. you may add more if you want. I know that milk causes more phlegm production so we stopped drinking milk. But if you want, you can add any other milk or just water instead of milk and have it. I see the home remedy of using garlic, turmeric and black pepper now. I also read black pepper increases curcumin absorption.

    Another thing we do is we not only use turmeric in the curries but also in a lot of vegetable stir fry’s – indian style. we add it whenever we saute onion or garlic before adding vegetables or sometimes after adding vegetables.

    Also, in lot of Indian soups which are usually made when you are sick or recovering from an illness, main ingredients are turmeric, cumin, black pepper, garlic and ginger as flavouring agents for the soup!

    Now I see the point why elders in India insist on old ways of home cooking as healthy!!!
    Thought of sharing this with you even though the benefits of using this in cooking is still in research and I cant vouch for its benefits in cooking without scientific backing but I just wanted to point out how it is used!!

    1. Ann Avatar

      Thank you! I am seeing an Indian born homeopath for Lyme Disease and he put me onto turmeric in warm milk before bed. I add a little black pepper too. Love it!

  15. Marc Sawyer Avatar
    Marc Sawyer

    I am aware that turmeric comes in capsule form in herbal stores. I also know that you can cook with turmeric and that it can be purchased in loose powder form in the stores. Is there a difference? What doses should be taken for ailments and in what form? Thanks.

  16. Sterling Hutchinson Avatar
    Sterling Hutchinson

    anyone have any suggestions if it is better to take turmeric in a pill in the morning or the evening? or does it matter?

  17. Agnes Avatar

    Do you know if turmeric is effective against ALL parasites or just some? Will is also be effective against the eggs (yuck, I don’t like even thinking about it :P)? Thanks for any feedback.

  18. Michael Avatar

    I just ordered a Curcumin supplement brand that was studied at Baylor College of Medicine last year. I am now concerned that it may cause hair loss. I will take 500mg twice a day. I have read that it can cause hair loss, however I’ve also read it can slow hair loss when combined with resveratol. Does anyone have any thoughts? Thank you, Michael

    1. Elysia Avatar

      In Wellness Mama’s post she says when use topically it can slow hair growth but not when taken internally. If you google it, make sure to specify “when taken internally”

  19. Megan Oien Avatar
    Megan Oien

    I am pregnant with my fourth baby and usually suffer from all day nausea (morning sickness not sure where they came up with the “morning” part). I began taking turmeric to support my liver approximately 2 months before becoming pregnant. From pregnancy weeks 4-6 I was traveling and discontinued turmeric. I got my normal all day nausea as soon as week 6 hit. I returned home and began with the turmeric again (just a tsp per day in Golden milk at bedtime). I also did things I found helpful in previous pregnancies for liver support- Epsom salt baths, castor oil packs, lemon water upon waking, and a WAPF diet for pregnant and nursing mothers. My all day nausea disappeared within 4 days and is still gone. I am still exhausted, but not nauseous. I really think it was the turmeric. I have been on an endless research quest to determine safety of turmeric in pregnancy and really can’t find anything definitive. I have decided for myself that because Indian people eat turmeric often in curry and I’m pretty sure pregnant don’t avoid curry, I feel safe eating just a teaspoon a day. I also found a blog entry from a pregnant Indian woman whose Grandma recommended she drink Golden Milk daily at the end of pregnancy. I think it is a traditional practice. I would really love to recommend it to others on my blog, and was wondering if you had any reliable resources on WHY it is contraindicated in pregnancy. I know you’re not a doctor, but I find that I learn the most from lay people. Thanks so much!

    1. may Avatar

      It’s like when i hear that pregnant women shouldn’t drink green tea, i’m like yea right…. millions of asians can’t be wrong. especially with how they are kicking our butts in math and science. I am so glad i found this thread, i am desperate for something to help my eczema and i’m so done with steroids and prescriptions. even more so now that i’m pregnant. I’m trying golden milk this week.

    2. Kylie Avatar

      I just found an article about it when researching the same thing and it basically says in cooking it’s fine, just don’t take supplements (presumably because it’s more concentrated/stronger in capsule form??). Elsewhere it talks about lowering blood sugar levels, and thinning the blood, which may not be great if you’re already struggling with pregnancy light-headedness!

  20. Lisa Morris Avatar
    Lisa Morris

    I get fresh raw tumeric from our local health food store and slice it up and put it in our smoothies. My husband has seen a decrease in his blood sugars from this. (He is diabetic) I am going to add some to my Bone Broth the next time I make it!

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