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The ancient spice turmeric is getting a fresh look in modern labs as well as ancient kitchens. Known for flavoring curries, this golden spice has more benefits than just taste. Scientists are now researching turmeric benefits that range from fighting inflammation to helping skin problems.
Recent studies highlight turmeric's key compound, curcumin. This natural substance fights inflammation and acts as an antioxidant, though doctors stress the need for careful supplement use.
Dr. Zhaoping Li studies how turmeric might help people stay healthy longer at the University of California, Los Angeles. Li heads the division of clinical nutrition and focuses on compounds like curcumin.
"Turmeric has a very strong anti-inflammatory effect," Li says. Her work shows that everyday inflammation from stress and diet can harm health as people age. Li's research looks at how curcumin affects gut bacteria and brain function.
Skin doctors see benefits too. New York dermatologist Dr. Elyse Love finds turmeric helps various skin conditions.
"Given the anti-inflammatory, antioxidant, and antimicrobial effects of turmeric, incorporating it into a well-rounded diet may benefit most skin conditions including acne, eczema, and psoriasis," Love says.
Dr. Saami Khalifian, a dermatologist in Encinitas, California, notes turmeric's effects on skin health go beyond the surface. His research shows it helps protect against sun damage and improves gut health, often leading to clearer skin.
Studies link turmeric to brain health, too. Research points to possible benefits for people with Alzheimer's, Parkinson's, and multiple sclerosis. Scientists have also studied its role in cancer treatment, though this work remains in progress.
But doctors warn that supplements need careful handling. While eating turmeric in food poses few risks, taking it as a supplement requires thought.
Studies show daily doses of curcumin between 500 and 2,000 milligrams work safely for most people. One study found a single dose of up to 12 grams caused no harm, though some people got upset stomachs.
"High doses of turmeric can decrease or increase the effects of some medications, increase the risk of kidney stones, and cause liver damage," Love says. She tells patients to check with their regular doctors before taking supplements.
Dr. Sophia Akhiyat, a La Jolla dermatologist, warns that some people face extra risks. Blood thinners pose special concerns.
"Consult your doctor if you are taking a blood thinner, as turmeric can potentially increase the risk of bleeding," she says. This warning applies to common drugs like aspirin and warfarin. Even vitamin E supplements mixed with turmeric might cause bleeding problems.
People with gallbladder issues need extra care too. "For those with gallbladder disease, gallstones, or bile duct obstruction, this dietary supplement should be avoided, as it can stimulate the release of bile, which could aggravate these conditions," Akhiyat says.
Getting the most from turmeric takes proper preparation. The raw root alone doesn't absorb well in the body.
"Adding black pepper or fat-like oils and avocados to turmeric can increase the absorption rate," Akhiyat says. The root's earthy, bitter taste pairs well with many foods, including citrus, milk, vegetables, and broths.
Some doctors suggest pregnant and nursing mothers avoid turmeric and curcumin supplements, though eating the spice in food is generally considered safe. The research on supplement safety for these groups remains limited.
The spice shows promise in labs across the country. Scientists study how it might help joint pain, brain function, and skin health. But doctors maintain measured optimism, knowing they need more research to grasp this ancient spice's modern uses fully.
Research continues about the potential benefits of turmeric for various medical conditions. While current evidence suggests promising applications, experts emphasize the need for continued research to understand the compound's therapeutic potential and limitations fully.
Also Read: How do spices get their flavor?
