Last updated 27/02/2024 by The pain clinics - Interdisciplinary Health

7 Amazing Health Benefits of Eating Turmeric (Evidence-Based)

Turmeric has strong anti-inflammatory properties and is incredibly healthy for the body and brain. Turmeric has a number of clinically proven health benefits, which you can read more about here in this large and comprehensive guide.

We hope that these very exciting, evidence-based results will make you include more turmeric in your diet. The article is strongly rooted in research, and all the health benefits have several study references. Many of the results will probably be very surprising to many.

The story behind turmeric

Turmeric has been used in India for thousands of years as both a spice and a medicinal herb, and in fact it is this spice that gives curry its characteristic yellow colour. The active ingredient in turmeric is called curcumin and is a strong antioxidant with anti-inflammatory (anti-inflammatory) characteristics.

1. Turmeric can slow down and prevent Alzheimer's disease

Alzheimer's is one of the leading neurodegenerative diseases in the world and a leading cause of dementia. There are no definitive treatments for this disease, and no cure, but it has been seen that inflammatory reactions and oxidative damage play a role in the development of this disorder. As is known, turmeric has strong anti-inflammatory effects and it has also been proven that curcumin can cross the blood-brain barrier, which means that the agents can actually reach the affected areas.¹ ²

Study: Turmeric reduces accumulation of amyloid-beta plaques (the leading cause of Alzheimer's)

However, we see the most important effect through a study which showed that curcumin can reduce amyoloid-beta plaque formation, which is the main cause of Alzheimer's.³ In a study published in the medical journal Journal of Alzheimer's disease the researchers found that people with Alzheimer's have:

• Significantly fewer macrophages that remove amyloid-beta (the main component of plaque formation)

• Poorer ability among the macrophages to take up the plaque ingredients intracellularly

The researchers are not gracious when they describe how modern Alzheimer's treatment seems to almost ignore the disease's pathogenesis (how a disease occurs). They mention how a number of studies, including cellular laboratory tests, have documented that this patient group has a significant failure of the immune cells called the monocytes og the macrophages. These have the task of removing amyloid-beta plaques, but in testing Alzheimer's patients it has been found that the ability to remove these is significantly impaired in this patient group. This thus leads to a gradual accumulation of plaque. They write in the study 'Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer's disease patients' following:

"Treatment of Alzheimer's disease (AD) is difficult due to ignorance of its pathogenesis. AD patients have defects in phagocytosis of amyloid-beta (1-42) (Abeta) in vitro by the innate immune cells, monocyte/macrophages and in clearance of Abeta plaques." (Zhang et al)

- Documented positive effect on plaque reduction in human studies

Based on the fact that the active ingredient in turmeric, curcumin, had already shown increased absorption of abeta plaques in animal studies and cellular studies, this was also tested in humans. In the study, there were 2/3 people with Alzheimer's versus a control group. As mentioned earlier, the tests showed significantly impaired function in the monocytes and macrophages among the people with Alzheimer's. These were thus given dietary changes with increased intake of turmeric. All patients showed increased activity in the immune cells. But in 50% of Alzheimer's patients, the results were extraordinary and significant, and could show a significant increase in the uptake of plaque. Which in turn can prevent further plaque formation. This is further evidence that specific dietary changes can have a significant impact on public health, and – more specifically – Alzheimer's (and thus also dementia).

"After this study was published, the results have been further documented. And a large, comprehensive study in the journal Neurology Neural Regeneration Research have, among other things, concluded that there is good evidence and significant research documentation that curcumin should be used actively in the prevention and treatment of Alzheimer's. A good example of how simple measures can improve public health. So why isn't this better known in Norway?"¹²

Clinically proven effect on depression

Curcumin has shown very exciting results as a potential treatment method, or at least as a supplement in the treatment, against depression. In modern times, we have a worrying development with an increase in mental disorders, anxiety and depression. It is therefore obvious to think holistically, also with regard to diet, when it comes to the prevention and treatment of such ailments.

- The active ingredient in turmeric can increase the content of 'happiness transmitters' in the brain

In a randomized study with 60 participants, divided into three groups, the patients who received curcumin as treatment had almost as good results as the drug Prozac (a well-known antidepressant marketed as Fontex Lilly in Norway). It was seen that the group that received both treatment methods in combination had the best results.⁵ There are other studies that have shown that curcumin can increase the brain's content of neurotransmitters (dopamine and serotonin).⁶

3. Can relieve rheumatic symptoms and pain

Rheumatism is a relatively common health problem and many people often look for ways to relieve symptoms and pain. Turmeric can be a good help against symptoms of such disorders. This is thanks to its anti-inflammatory properties.

Study: Curcumin more effective than Voltaren in the treatment of rheumatoid arthritis (arthritis)

In a study with 45 participants published in the journal Phytotherapy research the researchers concluded that curcumin was more effective than diclofenac sodium (better known as Voltaren) in the treatment of active rheumatic arthritis.⁴ The researchers also emphasized that, unlike Voltaren, curcumin has no negative side effects. Turmeric can therefore be a healthy and good alternative for those suffering from osteoarthritis and rheumatism. Nevertheless, there are probably not many in the population (including rheumatism) who have heard of this type of evidence-based documentation.

Study: Long-term use of Cox painkillers is linked to side effects and negative health effects

Another recent research study (2024) writes the following about the use of more traditional pain-relieving drugs used for arthritis:

"However, the prolonged use of these COX inhibitors and other allopathic drugs can pose serious health challenges due to their significant side effects. Therefore, searching for a more effective and side effect-free treatment for rheumatoid arthritis has unveiled phytochemicals as both productive and promising.”¹³

In its systematic review with reference to 207 relevant research studies, mention is made, among other things, of the positive results curcumin has shown against arthritis. Here it is also relevant to mention that several rheumatic patients use arnica salve against joint pain.

Our tip: Arnica can be used against painful joints

Arnica ointment, mainly based on the plant mountain arnica, is known among rheumatologists for being able to contribute to the relief of joint pain and joint stiffness. The ointment is massaged directly into the painful area. You can read more about the ointment here .

4. Reduces age-related ailments

Curcumin has shown positive results in studies in reducing heart disease, certain types of cancer and Alzheimer's (which is one of the main causes of dementia).³ It is therefore no big surprise that it can have its clear health benefits in terms of preventing age-related ailments and providing an increased quality of life. A larger study called Curcumin in age-related diseases sum it up like this:

"Many reports indicate that curcumin can regulate blood sugar levels, decrease blood pressure, protect nerve cells, and enhance immunity. In addition, there is evidence for its antioxidant, anti-infective, anti-inflammatory, as well as promoting wound recovery, which suggests that curcumin may be especially beneficial for the elderly."¹⁴

They therefore indicate that research has documented that the active ingredient in turmeric can help regulate blood sugar, lower blood pressure, protect nerve cells (included in the brain) and strengthen the immune system (among other things by increased activity in the macrophages). Furthermore, they write that there is evidence that curcumin dampens inflammatory reactions, reduces oxidative stress (antioxidant effect) and provides faster wound healing. And this is their basis for concluding that this active ingredient is particularly beneficial for the elderly.

5. Turmeric stops free radicals

Oxidative damage and degeneration are thought to be one of the most important mechanisms that cause aging and degenerative changes. Curcumin is a very potent antioxidant that stops this "oxidative chain reaction" full of free radicals. In fact, studies have shown that curcumin neutralizes these free radicals and boosts the body's antioxidant capacity.⁹

Study: Curcumin contributed to the detoxification of animals exposed to mercury

A study published in the Journal of Applied Toxicology showed that rats exposed to mercury poisoning had a therapeutic effect from consuming curcumin. They showed, among other things, a reduction of mercury in the kidneys and liver. Furthermore, they concluded with the following:

"Our findings suggest that curcumin pretreatment has a protective effect and that curcumin can be used as a therapeutic agent in mercury intoxication. The study indicates that curcumin, an effective antioxidant, may have a protective effect through its routine dietary intake against mercury exposure.”

They therefore indicate that their results prove that the active ingredient in turmeric has both a preventive and therapeutic effect against mercury poisoning. The researchers point in particular to the strong antioxidant effect as the main reason for the findings.

6. Turmeric can contribute to better functioning of the blood vessels

Turmeric has a clinically proven positive effect on the endothelial cells in the blood vessel wall. These cells are on the inside walls of blood vessels and help the body regulate blood pressure and prevent the build-up of arteriosclerosis. (7) So called endothelial dysfunction is a recognized risk factor for heart disease. Studies have shown that curcumin is as effective as Lipitor (known heart drug used to prevent 'plaque' in the blood vessels) when it comes to improving the effect of the endothelial cells and their protective function in patients with diabetes (particularly vulnerable patient group).(8) They concluded the following:

"NCB-02 (ed. note: refers to two capsules of curcumin, 150mg daily) had a favorable effect, comparable to that of atorvastatin, on endothelial dysfunction in association with reductions in inflammatory cytokines and markers of oxidative stress.

Atorvastatin is thus the active ingredient in the well-known drug Lipitor. Among the common side effects of Lipitor, with source reference to the Joint Catalogue, we find, among other things, headache, pain in muscles and joints, nausea, digestive problems and hyperglycaemia (i.e. elevated blood sugar).¹⁵ The latter in particular is particularly interesting. Atorvastatin can therefore lead to elevated blood sugar, which in itself is a risk factor for heart disease.¹⁶ Among other things, we would like to refer to this conclusion from this overview study in the journal Diabetes Care:

"In summary, our position is that there is strong evidence supporting the causal relationship between hyperglycemia and cardiovascular disease."

That Lipitor, and other heart medicines where Atorvastatin is the active ingredient, indirectly (through common side effects) can lead to an increased risk of heart disease is really worth noting.

7. Study: Turmeric can prevent and reduce the chance of cancer at the molecular level

Researchers have tried to use curcumin as a therapeutic adjunct in cancer treatment and have proven that it can affect cancer growth, development and spread at the molecular level.¹⁰ One of the most important things they found was that this active ingredient from turmeric could help reduce the supply of blood to cancer tumors, as well as reduce metastasis (cancer spread).¹¹ The researchers concluded the following:

"Overall, our review shows that curcumin can kill a wide variety of tumor cell types through various mechanisms. Because of numerous mechanisms of cell death employed by curcumin, it is possible that cells may not develop resistance to curcumin-induced cell death. Furthermore, its ability to kill tumor cells and not normal cells makes curcumin an attractive candidate for drug development. Although numerous animal studies and clinical trials have been done, additional studies are needed to gain the full benefit from curcumin."

This overview study with reference to a total of 258 studies therefore shows that curcumin can kill a number of different cancer cell types. They further write that how it specifically affects cancer cells, and not other cells, as one of the main reasons why one should try to make a cancer medicine based on this ingredient and its mode of action. But they also mention that we need more and larger studies to be able to determine whether this can be part of future cancer treatment, but there is already very strong research in the area that looks positive.¹¹

Study: Kills certain cancer cell types

Another overview study writes the following:

"Curcumin has been shown to exhibit therapeutic potential against variety of different cancers including leukemia and lymphoma; gastrointestinal cancers, genitourinary cancers, breast cancer, ovarian cancer, head and neck squamous cell carcinoma, lung cancer, melanoma, neurological cancers and sarcoma."

They therefore indicate that curcumin has shown a documentable therapeutic effect in a number of studies, including in leukemia and lymphomas. In addition to stomach and bowel cancer, breast cancer, ovarian cancer, certain types of head and neck cancer, lung cancer, melanomas, neurological cancers and sarcomas.¹⁰ But again, we emphasize the need for even larger studies, so that there is no doubt whatsoever about the results.

Summary: 7 amazing health benefits of eating turmeric

Here in this comprehensive guide, we have taken a closer look at seven exciting health benefits of eating turmeric. All well planted with root in significant research studies. In other words, an evidence-based guide. Some of them may have surprised you? Perhaps the evidence has made you think a little about whether you should implement more turmeric in your diet? Maybe you will make yourself a delicious curry pot tonight? It is both healthy and good. But perhaps one of the easiest things is to start drinking it as tea? There are many good, organic tea versions that you can try. Otherwise, feel free to contact us or use the comment field below if you have good tips for using turmeric in food. If you are interested in anti-inflammatory, natural diet, you may also like our article called 8 incredible health benefits of eating ginger.

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Article: 7 Health Benefits of Eating Turmeric (Great Evidence-Based Guide)

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Sources and research

1. Mishra et al, 2008. The effect of curcumin (turmeric) on Alzheimer's disease: An overview. Ann Indian Acad Neurol. 2008 Jan-Mar; 11 (1): 13-19.

2. Hamaguchi et al, 2010. REVIEW: Curcumin and Alzheimer's Disease. CNS Neuroscience & Therapeutics.

3. Zhang et al, 2006. Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer's disease patients. J Alzheimer's Dis. 2006 Sep;10(1):1-7.

4. Chandran et al, 2012. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res. 2012 Nov; 26 (11): 1719-25. doi: 10.1002 / ptr.4639. Epub 2012 Mar 9.

5. Sanmukhani et al, 2014. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res. 2014 Apr; 28 (4): 579-85. doi: 10.1002 / ptr.5025. Epub 2013 Jul 6.

6. Kulkarni et al, 2008. Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology. December 2008, 201:435

7. Toborek et al, 1999. Endothelial cell functions. Relationship to atherogenesis. Basic Res Cardiol. 1999 Oct;94(5):295-314.

8. Usharani et al, 2008. Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and inflammatory markers in patients with type 2 diabetes mellitus: a randomized, parallel-group, placebo-controlled, 8-week study. Drugs R D. 2008;9(4):243-50.

9. Agarwal et al, 2010. Detoxification and antioxidant effects of curcumin in rats experimentally exposed to mercury. Journal of Applied Toxicology.

10. Anand et al, 2008. Curcumin and cancer: an "old-age" disease with an "age-old" solution. Cancer Lett. 2008 Aug 18; 267 (1): 133-64. doi: 10.1016 / j.canlet.2008.03.025. Epub 2008 May 6.

11. Ravindran et al, 2009. Curcumin and Cancer Cells: How Many Ways Can Curry Kill Tumor Cells Selectively? AAPS J. 2009 Sep; 11 (3): 495–510. Published online 2009 Jul 10.

12. Chen et al, 2017. Use of curcumin in diagnosis, prevention, and treatment of Alzheimer's disease. Neural Regen Res. 2018 Apr; 13(4): 742–752.

13. Bashir et al, 2024. Rheumatoid arthritis-recent advances in pathogenesis and the anti-inflammatory effect of plant-derived COX inhibitors. Naunyn Schmiedeberg's Arch Pharmacol. 2024.

14. Tang et al, 2020. Curcumin in age-related diseases. Pharmacy. 2020 Nov 1;75(11):534-539.

15. 'Lipitor. Lipid modifying agent, HMG-CoA reductase inhibitor.” The joint catalogue.

16. Davidson et al, 2009. Is Hyperglycemia a Causal Factor in Cardiovascular Disease? Diabetes Care. 2009 Nov; 32(Suppl 2): ​​S331–S333.

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