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Benefits and uses of Turmeric
  • Natural Remedies

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

Katie WellsDec 28, 2017Updated: May 22, 2020
Dr Scott Sorries Medical Advisor Wellness Mama
Medically reviewed by Dr. Scott Soerries, MD
Reading Time: 8 min

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Wellness Mama » Blog » Natural Remedies » Benefits of Turmeric and Curcumin (+ 12 Practical Ways to Use It!)
Table of Contents[Hide][Show]
  • What's So Great About Turmeric?
  • Curcumin: Turmeric's Secret Weapon+−
    • Are Turmeric and Curcumin the Same?
  • Health Benefits of Turmeric+−
    • How Black Pepper Makes Turmeric More Effective
    • Cautions about Turmeric Use
  • Practical Uses for Turmeric+−
    • 1. Turmeric Tea aka Golden Milk
    • 2. Turmeric Broth
  • Turmeric Broth Recipe+−
    • 3. Soothing Face Mask
    • 4. Curry Powder
    • 5. Sunrise Smoothie
    • 6. Potent Poultice
    • 7. Acne Gel
    • 8. Brighten Teeth
    • 9. Stop the Itch!
    • 10. As a Plain ol' Spice
    • 11. Spice Up Your Soap
    • 12. Golden Honey
  • Turmeric: What to Avoid+−
    • Where to Buy Turmeric

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:

how-to-make-turmeric-tea-golden-milk-with-wellness-mama

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

Katie Wells
A simple and delicious turmeric broth adds antioxidants and amazing flavor
4.50 from 18 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Soup
Servings 4 cups

Ingredients
  

  • 4 cups chicken broth
  • 1 tsp turmeric powder (or freshly grated turmeric)
  • 3 cloves garlic
  • 1 TBSP fresh ginger (finely grated, optional)
  • 1 TBSP apple cider vinegar
  • ½ tsp cumin
  • ½ tsp salt
  • ½ tsp black pepper

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.
Tried this recipe?Let us know how it was!

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.

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

Category: Natural RemediesReviewer: Dr. Scott Soerries, MD

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and 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.

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Reader Interactions

Discussion (167 Comments)

  1. tansy

    November 9, 2012 at 5:47 PM

    Love this, thank you! you mentioned that it has been used as birth control. I cook with turmeric daily, should I be cautious with the amount my children consume? thanks x

    Reply
    • Wellness Mama

      November 9, 2012 at 6:05 PM

      It is fine for children in these amounts. I would definitely never suggest trying to use this as birth control in any form, but there is some old information that it can reduce fertility temporarily so it should specifically be avoided when trying to get pregnant!

      Reply
      • Tessa W

        October 18, 2016 at 10:17 AM

        I know it isnt scientific evidence or anything but I had been taking medicinal doses of turmeric for inflammation and it took my 6 times longer than normal to conceive. I’ve often wondered if the turmeric contributed to that. I got lazy with making my evening dose of turmeric milk and am now pregnant.

        Reply
        • RaVaSu

          August 18, 2019 at 2:07 PM

          This is my first time hearing this, turmeric contributing to infertility. Hindu (or Indian) culture uses turmeric every single day, females apply it feet and face while bathing and wash off as a last step for its infection fighting abilities (in the name of religion though). This has been going for centuries, and even this day a few ladies keep doing it. I usually do it during festivals not everyday though.

          Apart from external applications which is on a decreasing trend and not a common thing followed these days, people still consume turmeric around 1/4 tsp per day. Along with some black pepper or may be not. It is just as common as using salt while cooking. I have not noticed any infertility from turmeric consumption. Perhaps, it has got to do with ethnicity/race as well.

          Reply
  2. Kay

    September 21, 2012 at 5:13 PM

    I use to have an issue with itching skin from foods with Histameines in them. Since taking turmeric capsuls on a regular basis, I have had no severe itching or hives. Feel so much better.

    Reply
    • Jennifer

      January 28, 2018 at 2:27 PM

      Really? I’ve been scared to try it- I get very itchy from anything spicy. Interesting

      Reply
  3. Stephanie

    July 27, 2012 at 1:44 PM

    I used to get really bad infections and if you make the turmeric into a paste with water and put it on the infected area it will go away, like on open wounds and cuts. Its wonderful!! I strongly use natural healing remedies now, because they work soo much better than antibiotics. Plus there are not any chemicals in organic herbs and spices.

    Reply
    • Jill

      September 18, 2016 at 7:56 AM

      I would love to know your recipe for the rub. Thank you

      Reply
  4. Erik

    July 2, 2012 at 5:46 PM

    I can get raw turmeric root (like you’d get ginger root) at my local organic foods co-op. I’m not sure if this is a common item to find. A bit of tea from the steeped root is very nice, and I put some in my stockpot and soup too. Since I’m told that ginger root is easy to sprout and grow as a container plant indoors, I plan on attempting the same with turmeric.

    Reply
    • Tish

      January 4, 2015 at 10:34 AM

      can you please share/update if this really worked or any tips you found. Tumeric root is my preferred source but we are moving to Wyoming and I’m afraid it won’t be available. Thank you in advance.

      Reply
  5. Ashley

    July 2, 2012 at 9:17 AM

    Just an FYI – I’ve used it on my face (mixed with water) and it turned my face yellow. It took some scrubbing to make my face look normal again. 

    Reply
    • Wellness Mama

      July 2, 2012 at 10:27 AM

      It can leave a yellow tint, especially the higher quality ones. Typically, it absorbs or goes away in a few hours, but I’m glad your face looks normal again!

      Reply
      • Lystra

        August 31, 2016 at 11:30 PM

        You can use dahee or sour yogurt to remove. We use turmeric raw paste before weddings and to remove this is what we use. Also we use it after childbirth we make a turmeric drink to give to the mother. it helps with with internal healing.

        Reply
    • Sarah

      September 20, 2016 at 11:54 PM

      Use witch hazel on a cotton pad afterwards if it bothers you. It wipes it right off & you get the extra benefits of witch hazel.

      I’ve found that the yellow tint left behind makes skin with yellow undertones look healthy & glowing, so I leave it as is & mousturize with my own custom oil blend afterwards, which also leaves a bit of a yellow tint

      Reply
  6. Holly

    July 1, 2012 at 6:11 PM

    The tea is amazing! I’ve been fighting pancreatitis (result of a freak injury) off and on for about 5 weeks, which has resulted in pretty severe GI issues. This tea is SO warm and soothing, and absolutely delicious! Thank you, Wellness Mama!

    Reply
  7. Amanda L

    July 1, 2012 at 10:00 AM

    I sprinkle it on my eggs and sauteed veggies nearly everyday! So good. 

    Reply
  8. Alice cullam

    July 1, 2012 at 5:31 AM

    hello,

    im ver interested in buying tumeric powder as im a cancer survivor – only 31yrs old, however im in Australia and it looks like this company doesnt ship to Australia. do you know anywhere in australia that sells this wonderful brand?

    thanks
    alice

    Reply
    • Naomi Olenek Malagola

      May 20, 2013 at 4:01 PM

      Hi Alice!
      Look for ethnic food stores, especially one which caters to Indian cuisine. If you can not find one, I suggest you go to an Indian restaurant and speak with the owners and perhaps get information as to where they purchase their tumeric. I find mine at an Indian food store. You can find it in both powdered (good sized bags) or root form, that you would grate. I hope this helps!

      Reply
  9. Anna

    June 30, 2012 at 10:55 PM

    Turmeric has done wonders for our dogs. 
    A nutritionist vet gave us the dosages.  One dog has arthritis from age, and the other from an injury. The one with the old injury has stopped limping from it’s anti-inflammatory properties.  Can’t wait to try the tea recipe for my people!

    Reply
    • Bev

      July 1, 2012 at 8:40 AM

      Would like to know the dosage to give to my dog as he has arthritis from a severe accident.
      I just found your site today and will have to check it out more often.  Thanks Bev

      Reply
      • Larry

        January 31, 2014 at 5:14 PM

        Why would you ask for your answer in a private email instead of having it answered here? Why wouldn’t you want this shared with all the pet lovers who are wondering the same thing?

        Reply
        • Sabrina

          August 5, 2016 at 9:36 AM

          Larry,
          Why does it worry you?

          Reply
          • Patty

            December 4, 2016 at 10:02 AM

            Quit being passive aggressive. No one is “worried”. He was just saying that the information would be helpful to all. Why are you worried about him being worried?

      • Roni

        March 9, 2014 at 4:40 PM

        Here is a link to dosages for dogs.https://www.dogsnaturallymagazine.com/turmeric-dogs/

        Reply
      • Kassandra

        May 30, 2015 at 9:54 AM

        May I say to check the Turmeric User Group by Dr. Doug English in which he explains the use of the Turmeric Powder for healing/relieve treatment for Humans and Animals. He put the ratios of the Turmeric Powder, Black Pepper Corns and Cold Pressed Olive/Coconut Oil- linseed/flaxseed Oil (horses).
        Please check it out, it’s amazing how many people and animals he is helping to heal and relieve from pain or illness

        Thank you

        Reply
  10. Mary Wilson

    June 30, 2012 at 10:43 AM

    I make this on the stove top and stir it with a wire whisk.  Yummy!

    Reply
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