Turmeric: The Golden Spice. Benefits, Evidence and Safety

By Dr. Francis Kutin, ND, MPH | Naturopathic Physician and Medical Science Communicator | BF Naturopathic Health Care and Research, Agona Duakwa, Central Region, Ghana
Last reviewed: 28 October 2026

Educational information only. This article is not medical advice. Turmeric is a healthy spice, not a proven treatment for any serious disease. If you have a chronic illness such as diabetes, liver or gallbladder disease or cancer, or you take regular medicine, speak to a qualified health worker before using turmeric supplements, and keep taking your prescribed treatment.

Turmeric (Curcuma longa) is known around the world as the “golden spice”. It gives curry its colour, it has been used for thousands of years in Ayurvedic and traditional Chinese medicine, and in Ghana and across West Africa it is increasingly used both in the kitchen and as a health supplement. But does turmeric deserve its reputation as a “natural medicine chest”? Here is what the research shows, and what it does not.

Key Takeaways

• Turmeric is a safe, tasty spice for most people when used in normal cooking amounts.
• The best human evidence is for easing knee osteoarthritis pain with curcumin supplements. The effect is modest.
• Claims about cancer, Alzheimer’s disease, heart disease and immunity come mainly from laboratory and animal studies, not proven in people.
• Curcumin is poorly absorbed, and the amount in cooking is small.
• Rare cases of liver injury have been linked to turmeric supplements, and some people should avoid them.

What Is in Turmeric?

Turmeric is the root (rhizome) of a plant related to ginger. Its main active compounds are curcuminoids, especially curcumin, which gives it the yellow colour. Laboratory studies show that curcumin has antioxidant and anti-inflammatory effects. But turmeric spice contains only a few percent curcumin by weight, and curcumin is poorly absorbed from the gut, which makes it hard to reach high levels in the body from food alone.

What Does the Research Say?

Claim	What the evidence shows
Reduces joint pain and stiffness	Best-supported use. Several meta-analyses of randomised trials report modest pain relief in knee osteoarthritis compared with placebo, with effects sometimes similar to common painkillers. Reviewers still call for larger, higher-quality trials.
Antioxidant	Shown in laboratory tests. This does not prove it slows ageing or prevents disease in people.
Brain health, memory, Alzheimer’s disease, depression	Early and mostly preclinical. Small human studies exist, but turmeric has not been proven to prevent or treat Alzheimer’s disease or depression.
Heart health and cholesterol	Some small trials suggest benefits for blood vessel function and blood fats, but results are mixed and not enough to recommend it for heart disease.
Digestion and liver	A traditional use. Human evidence is limited. Turmeric has not been proven to treat hepatitis or liver disease, and supplements can sometimes harm the liver.
Cancer prevention or treatment	Curcumin affects cancer cells in laboratory dishes and animals. It has not been proven to prevent or treat cancer in people, and it should never replace cancer treatment.
Boosts immunity and fights infections	No good evidence that turmeric prevents colds, flu or other infections in people.

Inflammation does play a role in many chronic diseases, but it is not “the root cause” of all of them, and lowering inflammation in a laboratory does not mean a supplement will prevent disease in real life.

How to Use Turmeric

• In cooking: Add turmeric to soups, stews, rice, beans, eggs and sauces. This is the safest way to enjoy it, and it adds flavour and colour.
• Golden milk or tea: A warm drink of turmeric with milk, black pepper and perhaps ginger. Keep sugar low.
• Supplements: Capsules and tablets contain much more curcumin than food. Many are made with black pepper extract (piperine) or special formulations to improve absorption. Look for products from reputable makers that have been tested for purity, and do not exceed the label dose.
• On the skin: Turmeric paste is a traditional remedy, but evidence is limited and it stains skin and clothing. Do not use it on deep wounds.

Absorption tip: Black pepper and healthy fats (such as a little oil in the dish) improve curcumin absorption. Keep in mind that piperine can also change how the body handles some medicines, raising their levels, so ask a pharmacist if you take regular medication.

Buy carefully: Ground turmeric has been found adulterated with harmful colourings, including lead-based ones, in some countries. Buy from trusted sellers and choose whole roots or reputable brands when you can.

Safety and Precautions

• Culinary amounts are safe for most people. Large amounts can cause stomach upset, bloating, nausea or diarrhoea.
• Liver injury: Rare but serious liver injury has been reported with turmeric and curcumin supplements, often in products containing piperine or other ingredients. A review of 20 trials found abnormal liver tests in about 5% of users. Stop the supplement and get medical help if you notice dark urine, yellow eyes or skin, or severe stomach pain. People with existing liver disease should ask a doctor first.
• Gallstones and bile duct problems: Avoid supplements, because turmeric can make the gallbladder contract.
• Kidney stones: Turmeric contains oxalate, and high intakes may increase the risk of oxalate kidney stones in people who are prone to them.
• Blood thinners and surgery: Supplements may increase the risk of bleeding. Tell your doctor and stop before planned surgery.
• Diabetes and blood pressure medicines: Turmeric may add to their effects. Monitor your readings and speak to your health worker.
• Cancer treatment: Do not take curcumin supplements during chemotherapy or radiotherapy without your oncologist’s approval, because they could interfere.
• Pregnancy and breastfeeding: Cooking amounts are fine, but high-dose supplements have not been shown to be safe. Ask a midwife or doctor.
• Iron deficiency: Turmeric may reduce iron absorption in people who are already low in iron.

For more on how we weigh herbal evidence, read Nature’s Immune Allies: What the Evidence Says About Five Popular Herbs, our moringa guide and Moringa, Turmeric and Stonebreaker. If you live with diabetes, see our guide to eating well with banku, fufu, kenkey and rice.

Frequently Asked Questions

Is it safe to eat turmeric every day?
In normal cooking amounts, yes, for most people. Daily high-dose supplements are a different matter and need medical advice.

Does turmeric cure arthritis?
No. It may modestly reduce knee osteoarthritis pain in some people, but it does not cure arthritis.

Can turmeric prevent cancer or Alzheimer’s disease?
This has not been proven in people. Do not rely on it for prevention or treatment.

Should I take turmeric with black pepper?
It improves absorption, but also changes how some medicines work. Ask your pharmacist if you take regular medication.

Can I give turmeric supplements to children?
Culinary amounts are fine. Do not give supplements to children unless a health worker advises it.

Conclusion

Turmeric is a valued spice with real promise, and it can be a flavourful part of a healthy Ghanaian diet. The strongest human evidence supports modest pain relief for knee osteoarthritis, but many popular claims, from preventing cancer to boosting immunity, go beyond what research has shown. Use turmeric in food, take care with supplements, and rely on qualified health workers for treating illness. If you have questions about herbs and your medicines, please contact us.

Medical Disclaimer: This article is for general educational purposes only and does not replace professional medical advice, diagnosis or treatment. Herbal products can cause side effects and interact with medicines. Consult a qualified healthcare professional before using any herb for a health condition. See our full Medical Disclaimer.

References and Further Reading

• Hewlings SJ, Kalman DS. Curcumin: a review of its effects on human health. Foods, 2017;6(10):92.
• Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS Journal, 2013;15(1):195–218.
• Panahi Y, Khalili N, Sahebi E, et al. Curcuminoid treatment for knee osteoarthritis: a randomized double-blind placebo-controlled trial. Phytotherapy Research, 2014;28(11):1625–1631.
• Prasad S, Tyagi AK, Aggarwal BB. Recent developments in delivery, bioavailability, absorption, and metabolism of curcumin. Cancer Research and Treatment, 2014;46(1):2–18.
• Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. International Journal of Biochemistry & Cell Biology, 2009;41(1):40–59.
• The efficacy and safety of Curcuma longa extract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis. Bioscience Reports, 2021.
• Rarely reported cases of hepatotoxicity associated with turmeric- and curcuminoid-containing dietary supplements: a comprehensive review by USP.

About the Author

Dr. Francis Kutin, ND, MPH, is a naturopathic physician, public health researcher and medical science communicator based at Agona Duakwa in the Central Region of Ghana. He writes about health education, naturopathic health care and evidence-informed wellness through BF Naturopathic Health Care and Research. Contact us.