Does Taking Turmeric For Arthritis Really Work
Over the past few years, turmeric has become an increasingly popular supplement for treating arthritis pain. The bright orange spice, derived from a root and commonly used in Indian and Middle Eastern cooking, is now offered in pills, drink mixes, juices and lattes. But does taking turmeric for arthritis really reduce pain and inflammation?
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Turmeric For Arthritis Pain
Turmeric, a yellow-colored spice found across the world, from American yellow mustard to spicy Indian curries, is one of natures most powerful anti-inflammatories. In fact, Dr. James Duke, a world-renowned ethnobotanist found that turmeric does a better job treating chronic inflammation than many current pharmaceuticals and it has very few side effects. Turmeric contains over 20 different compounds that fight inflammation with at least six acting as direct COX-2 inhibitors. Since the COX-2 enzyme causes inflammation leading to swelling and pain, turmeric can reduce these symptoms by blocking the COX-2 enzyme. Several studies have shown turmeric and curcumin to be effective in treating pain from all forms of arthritis. Turmeric may also help to prevent Alzheimers disease and certain forms of cancer. Turmeric can also help with pain from fibromyalgia.
Turmeric is usually taken as a dietary supplement with a dose of 500mg twice per day. For those of you that are a bit more adventurous, try brewing turmeric tea watch the video below to learn how. For more information of treating your arthritis, visit a board-certified Austin pain management doctor at Capitol Pain Institute.
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How Much Turmeric Should You Use
How much turmeric you should use depends entirely on what you are hoping to accomplish with it.
If you are looking for a supplement to help you keep on top of systemic inflammation that is, inflammation affecting your whole body at the cellular level then adding in more turmeric through your diet should be all you need to do. We recommend adding turmeric to as many dishes as you reasonably can: add a handful to curries, stir-fries, soups, and casseroles try some turmeric-based drinks like smoothies and lattes marinate meat in turmeric and olive oil, and so on.
If your goal is general health, then eating more turmeric through food is more than enough to see the results you desire. Just be sure to add some black pepper to the same dishes as piperine increases turmeric bio-availability by an enormous factor.
However, if your goal is to help manage severe joint pain , then you are going to have to take a more targeted approach.
For assuaging joint pain, we recommend taking a high-quality turmeric extract which has been standardized to contain a high concentration of curcumin .
If youre able to source a highly bio-available, potent, high-curcumin turmeric extract, then 250mg per day is plenty. In contrast, if youre taking a simple turmeric powder capsule, then we recommend upping the dose to at least 750mg per day coupled with piperine to maximize bio-availability.
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How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What Does Turmeric Do For The Body
Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimers and cancer. Its a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
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A New Study Suggests Supplements May Not Offer The Same Nutrient Benefits As Food
Aid Weight Loss Its unclear whether turmeric can actually help you lose weight, but preliminary research suggests it may enhance your efforts. In one study of 44 people and published in November 2015 in the European Review for Medical and Pharmacological Sciences, people with metabolic syndrome who lost nearly 2 percent of their body weight added an 800 mg curcumin supplement to their daily diet. After 30 days, this group lost close to 5 percent of their body weight, helping them reduce their body fat by more than 8 percent.
Complement Cancer Treatment Its unclear whether turmeric can prevent cancer growth in humans, according to the American Cancer Society. Yet this spice may offer potential, thanks to its antioxidant and anti-inflammatory properties, according to a past review. Authors of past research note that turmeric may prevent tumors from forming and becoming cancerous, though more research in humans is needed.
Support Skin Health Turmeric is an anti-inflammatory, antimicrobial, and antioxidant-rich spice, making it potentially effective for treating skin conditions like acne, eczema, and psoriasis, though more studies are needed. Due to its poor bioavailability, it likely wouldnt be a standalone treatment for skin disorders but rather complement existing treatments, write the authors of an article published in September 2019 in Nutrients.
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How Much Is Too Much
Similar to there not being an established recommended dose for turmeric, there is also no specific upper limit. The safe amount is also likely dependent on the form of turmeric or curcumin and the presence of other ingredients that may enhance bioavailability. However, because most studies test between 1,000 to 1,500 milligrams per day, unless recommended by a healthcare provider, its best to keep doses to under 1,500 milligrams per day.
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How Much Turmeric Is Safe To Consume
Studies that show the health benefits of turmeric use turmeric extracts that contain mostly curcumin in doses exceeding 1 gram per day. Since its difficult to consume that much naturally in a regular diet, turmeric is often taken as a supplement, where the curcumin content is much higher.
Generally speaking, an acceptable amount of curcumin supplement to take on a daily basis is about 1.4 milligrams per pound of body weight, up to 12 grams. Anything more than that can cause you to have adverse reactions.
Turmeric supplements are now widely available for medicinal use, but knowing how much to take can be confusing.
Heres a look at the uses and benefits of turmeric, effective doses and safety concerns.
Many studies indicate that chronic, low-grade inflammation may be a key factor in developing conditions like heart disease, diabetes, Alzheimers disease and cancer .
In test-tube and animal studies, curcumin has been shown to block certain biological pathways leading to inflammation .
The effects of turmeric and curcumin have also been investigated by randomized controlled trials , the gold standard of research.
While some were inconclusive, many produced significant results.
For instance, several studies found that turmeric may reduce knee pain and improve function in people with osteoarthritis one even suggests it may work as well as ibuprofen for reducing pain .
What You Should Know Before Taking Turmeric
The supplement industry is not regulated by the Food and Drug Administration . That means you have no way of knowing what is actually in the bottle of turmeric/curcumin pills or powders youre buying. It might not have the potency it claims to have, and there could be additional ingredients you dont know about. In recent years there have been cases of imported turmeric with levels of lead high enough to cause lead poisoning in children and the FDA has not yet created limits on how much lead can be allowed in any spices at all.
If you are experiencing joint pain, your best bet is to talk to a doctor about whether turmeric/curcumin supplements could help and, if so, what brands are considered safe. If you decide to take turmeric supplements, try combining them with black pepper and a healthy fat, such as olive oil to help your body absorb the compounds. And dont neglect the power of a healthy lifestyle: An overall healthy diet and exercise routine can improve your joint health regardless of which supplements you take.
If arthritis pain interferes with your daily life, request an appointment with an orthopedic surgeon.
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Benefits Of Turmeric In Arthritis
Arthritis is a medical condition characterized by swollen and painful joints. It affects children as well as adults irrespective of age.
There are many types of arthritis some common ones are osteoarthritis, rheumatoid arthritis, infectious arthritis, gout etc.
The common features of this disease include:
- Stiffness of joints
- Inability to use the limb
- Loss of flexibility
Rheumatoid arthritis and osteoarthritis are the two common forms of arthritis that are commonly observed.
Osteoarthritis that is caused due to wasting of bone cartilage is commonly observed in people above fifty years of age.
Rheumatoid arthritis develops due to attack of own immune system against the joints.
Gout occurs as a result of deposition of uric acid crystals in the joints leading to inflammation. Septic arthritis occurs due to infection in the joints.
Old age can also make you susceptible to these diseases, but that is not the case always as even children can develop arthritis.
Generally, steroids and NSAIDs are used. But, they cause severe side effects.
Patients are unable to tolerate the side effects of drugs search for natural remedies for arthritis. Use of turmeric for arthritis alleviates symptoms such as tenderness, swelling, and pain in joints.
Turmeric is a rhizome similar to ginger and is obtained from the plant Curcuma longa. Turmeric plant is a perennial herb that is native to Asia.
It is cultivated widely in China and India for its medicinal value.
Turmeric Dosage: This Is How Much Turmeric You Actually Need To Eat For Arthritis Cancer And Other Diseases
Turmeric is an ancient herb that comes from the root of the turmeric curcuma longa plant native to Southeast Asia. You may be familiar with its warm, peppery and bitter flavor when used in cooking herbs and spices, often in curry powder. However, it has actually been used for over 4,000 years in Ayurvedic medicine and Chinese medicine for countless conditions.
Turmeric contains the wonder compound curcumin, which gives the plant its signature yellow color. Curcumin is the active ingredient that give the turmeric plant such powerful antiinflammatory properties.
Much of the supporting evidence for curcumin supplementation at this point is anecdotal but, not for long! The increasingly popular support for natural remedies in health care like functional foods and essential oils over synthetic pharmaceuticals is a powerful force.
Each year, there is increased funding for controlled trials to determine the potential benefits of turmeric and curcumin, especially doubleblind placebocontrolled trials. And each year, clinical trials reveal more concrete evidence that curcumin may just be the worlds healthiest anti-inflammatory compound.
Turmerics benefits extend far beyond the digestive system. There is growing evidence that shows potential in the treatment and prevention of health conditions including heart disease, high cholesterol levels, joint pain, and even declining cognitive function conditions like Alzheimers disease.
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Green Salad With Turmeric Dressing
Leafy green vegetables are nutritious and are among the best vegetables for people with arthritis to eat, according to the Arthritis Foundation. A base of spinach, kale, or swiss chard combined with other veggies, such as carrots and peppers, will create a filling salad that can help fight inflammation.
This recipe for an anti-inflammatory turmeric dressing can further enhance the inflammation-fighting power of vegetables. It includes a coconut cream and olive oil base combined with other seasonings and flavors.
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How To Find A Quality Turmeric Supplement
Dana Angelo White, RD, the owner of Dana White Nutrition in Fairfield, Connecticut, recommends opting for food sources over supplements whenever possible. This way, youll ingest a wide variety of healthy nutrients not just a single one. That said, turmeric doesnt absorb well in the body, and what it does absorb is rapidly metabolized and eliminated, according to a review published in 2017. Whats more, the unique flavor of the spice means it may not go with many dishes. Thats where the supplement may be more desirable, or allow for a more regular consumption, White says.
If you want to try a turmeric supplement, make sure you shop around to find one thats been third-party tested for safety. Why? The FDA doesnt require dietary supplement manufacturers to prove their products are safe or effective before sale. Choosing a product thats been third-party tested will ensure youre getting the real deal. These are a few of the top third-party testing companies to look for on any supplement label: NSF International, ConsumerLab, and USP.
To help narrow your search, ConsumerLab provided a roundup of its top recommendations.
To boost absorption, look for a turmeric supplement with piperine in it. Piperine is a compound in black pepper thats been shown to help your body absorb turmeric. In fact, piperine may increase absorption by as much as 2,000 percent, according to one study.
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Turmeric Spice Vs Supplement: Whats Better
Though you might like the flavor, a sprinkle of turmeric in your smoothie or soup isnt going get you much benefit for treating arthritis symptoms. Turmeric only contains about 2 to 9 percent curcuminoids, a family of active compounds that includes curcumin. Plus, curcumin is hard for your body to absorb.
Supplements are the more efficient choice. Look for turmeric supplements that say standardized to 95% curcuminoids on the label, advises Dr. Horwitz. And make sure it contains piperine, or black pepper extract. When combined in a complex with curcumin, it has been shown to increase bioavailability by 2,000 percent.
Both turmeric and curcumin are generally considered safe, without any serious side effects. The supplement may interact with certain prescription medicines, and may aggravate gall stone disease, cautions Dr. Horwitz.
Before you consider adding turmeric to your regimen, talk to your doctor about dosing, potential drug interactions, and if its a safe option for you.
Article Evaluation And Selection
Two independent reviewers screened the articles. In the first screening, the related articles were identified by the titles and abstracts of the articles and the relevant articles were retrieved in full text and validated for inclusion in the systematic review. The third reviewer independently validated the selected articles.
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But Then Why Some Research Study Use High Dosages
While researching over dosages we found a very interesting thing and looking back and thinking about it, we were just wondering why a thing so simple and logical did not strike me!
While we were researching over dosages, we came across studies where researchers were giving dosages as high as 8 g per day to patients.
This we observed in several studies. But then why the University of Maryland Medical Center and others suggest such a small dosage?
The answer may lie in the fact that the dosages are high when we need them i.e. when we are not well.
For example, if you have back pain, you may want to take a high dosage for a day or two and get well. But once you do, you come to the normal preventive dosage.
Thus, in our opinion, there are two kinds of turmeric dosages we can take:
- Preventive which are low and which we can continue for the lifetime
- Curative required when we have some issues. For example, some of the studies mentioned high dosages to cancer patients and it makes all the sense to do so as we need quick action here.
So when you are suffering from say arthritis pain and you take large dosages, it acts as a strong painkiller and helps you.
This can go on for some time and then one should get back to preventive dosage as soon as our body is back in shape.
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Turmeric Dosage For Inflammation & Other Conditions
To reap turmeric health benefits, turmeric dosage recommendations vary by several factors, including your health status and overall health goals. If youre wondering how to take turmeric for inflammation and inflammatory-related issues, youve come to the right place. What is the best turmeric daily dosage? Your optimal turmeric supplements dosage depends on a number of factors, including why you choose to take turmeric in the first place.
When choosing a turmeric supplement, youll likely see a lot of mention of a curcuminoid called curcumin. Curcumin is turmerics active compound, and research shows that this one of the main reasons why turmeric can have such incredible positive effects on health. In fact, there are currently over 12,800 peer-reviewed articles and studies demonstrating the powerful effects of turmeric and curcumin. Research points toward curcuminoids as potentially helpful in a number of chronic diseases, including breast cancer, colon cancer, lung cancer and inflammatory bowel diseases.
So how much turmeric do you need to take to utilize the benefits of turmeric and curcumin? Lets examine.
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