What Happens to Your Body When You Take Turmeric Regularly

Turmeric, the golden-yellow spice derived from the root of the Curcuma longa plant, has been a staple in traditional medicine and culinary practices for thousands of years. In recent years, turmeric supplements have gained immense popularity as a natural remedy for a variety of health concerns. But what happens to your body when you take turmeric regularly? Is it a miracle spice or just another health trend? Let’s dive into the science-backed benefits, potential risks, and everything you need to know about incorporating turmeric into your wellness routine.

What Is Turmeric?

Turmeric is a vibrant spice native to Southeast Asia, known for its warm, earthy flavor and striking color. It contains bioactive compounds called curcuminoids, with curcumin being the most studied and celebrated for its health benefits. While turmeric is commonly used in cooking, supplements often provide a higher concentration of curcumin, making them a popular choice for those seeking therapeutic effects.

What Happens to Your Body When You Take Turmeric Regularly?

1. Turmeric May Lower Inflammation

Chronic inflammation is a root cause of many diseases, including heart disease, diabetes, and cancer. Curcumin, the active compound in turmeric, has potent anti-inflammatory properties. It works by inhibiting molecules like cytokines and enzymes that trigger inflammation in the body.

• What the Science Says: Studies show that curcumin can reduce markers of inflammation, such as C-reactive protein (CRP), in individuals with chronic conditions.
• Practical Tip: Pair turmeric with black pepper (piperine) to enhance its absorption and effectiveness.

2. Turmeric May Reduce Joint Pain

If you suffer from arthritis or joint pain, turmeric might be your new best friend. Its anti-inflammatory properties can help alleviate pain and stiffness.

• What the Science Says: Research suggests that turmeric supplementation can be as effective as some NSAIDs (like ibuprofen) in managing osteoarthritis symptoms, without the side effects.
• Practical Tip: Look for supplements with at least 500 mg of curcumin for joint health benefits.

3. Turmeric May Support Heart Health

Heart disease remains a leading cause of death worldwide, but turmeric could play a role in prevention. Curcumin improves endothelial function, which helps regulate blood pressure and clotting.

• What the Science Says: Studies indicate that turmeric can lower LDL cholesterol, reduce oxidative stress, and improve blood vessel function.
• Practical Tip: Combine turmeric with a heart-healthy diet rich in fruits, vegetables, and whole grains for maximum benefits.

4. Turmeric May Improve Gut Health

Your gut is home to trillions of bacteria that influence digestion, immunity, and even mental health. Turmeric’s anti-inflammatory and antioxidant properties can support a healthy gut microbiome.

• What the Science Says: Curcumin has been shown to reduce symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
• Practical Tip: Take turmeric with meals to aid digestion and reduce the risk of gastrointestinal discomfort.

5. Turmeric Might Enhance Brain Health

Curcumin’s ability to cross the blood-brain barrier makes it a promising candidate for supporting brain health. It may protect against neurodegenerative diseases like Alzheimer’s by reducing inflammation and oxidative damage.

• What the Science Says: Preliminary studies suggest that curcumin can improve memory and cognitive function in older adults.
• Practical Tip: Combine turmeric with omega-3 fatty acids (found in fish oil) for enhanced brain benefits.

6. Turmeric May Boost Immunity

A strong immune system is essential for fighting off infections and diseases. Curcumin’s antioxidant properties help neutralize free radicals and support immune function.

• What the Science Says: Research shows that curcumin can modulate the activity of immune cells, enhancing their ability to combat pathogens.
• Practical Tip: Incorporate turmeric into your diet during cold and flu season for an extra immune boost.

Potential Risks and Precautions

While turmeric is generally safe, it’s not without risks, especially when taken in high doses or as a supplement.

Common Side Effects

• Nausea
• Diarrhea
• Bloating

Serious Risks

• Liver Injury: Rare cases of liver toxicity have been linked to high-potency curcumin supplements.
• Kidney Stones: Excessive turmeric intake may increase the risk of kidney stones due to its oxalate content.
• Iron Deficiency: Turmeric can interfere with iron absorption, which may be problematic for individuals with anemia.

Who Should Avoid Turmeric Supplements?

• Pregnant or breastfeeding women
• Individuals with gallbladder issues or kidney stones
• Those on blood thinners, antidiabetics, or hormone therapies

What to Look For in Turmeric Supplements

Not all turmeric supplements are created equal. Here’s what to consider when choosing one:

1. Curcumin Content: Look for supplements with at least 500 mg of curcumin per serving.
2. Black Pepper Extract (Piperine): Enhances curcumin absorption by up to 2,000%.
3. Third-Party Testing: Choose brands that undergo independent verification for purity and potency.
4. Formulation: Opt for supplements with healthy fats or take them with a meal to improve bioavailability.

FAQs About Turmeric

1. Can I Get Enough Curcumin from Food Alone?

While adding turmeric to your meals is beneficial, the curcumin content in food is relatively low. Supplements provide a more concentrated dose for therapeutic effects.

2. How Long Does It Take to See Results?

Results vary depending on the individual and the condition being addressed. Some people notice improvements in inflammation and joint pain within a few weeks, while others may take longer.

3. Can I Take Turmeric Every Day?

Yes, turmeric is safe for daily use when taken in recommended doses. However, consult your healthcare provider if you have underlying health conditions or are taking medications.

Conclusion: Is Turmeric Worth the Hype?

So, what happens to your body when you take turmeric regularly? The evidence suggests that this golden spice can offer a wide range of health benefits, from reducing inflammation and joint pain to supporting heart and brain health. However, it’s not a magic bullet. Turmeric works best as part of a balanced diet and healthy lifestyle.

Before starting any supplement regimen, consult a healthcare professional to ensure it’s safe and appropriate for your needs. With the right approach, turmeric could be the missing piece to your wellness puzzle.

References

1. National Center for Complementary and Integrative Health. (2025). Turmeric.
2. Journal of Medicinal Food. (2024). Anti-inflammatory effects of curcumin.
3. Arthritis Research & Therapy. (2023). Curcumin vs. NSAIDs for osteoarthritis.
4. American Heart Association. (2025). Curcumin and heart health.
5. Gut Microbes. (2024). Curcumin and gut health.
6. Alzheimer’s Research & Therapy. (2023). Curcumin and cognitive function.

By Devineé Lingo, M.S., RDN
Devineé Lingo is a registered dietitian nutritionist who is on a mission to cultivate health and wholeness in people seeking restoration and renewal. Her nutrition philosophy is to dig deeper and identify the root causes of people's health concerns using a holistic, integrative, and functional approach.

Updated on February 5, 2025
Reviewed by Dietitian Maria Laura Haddad-Garcia