But beyond turmeric’s striking golden hue, the herb has a rich history rooted in ancient Ayurvedic medicine and is considered a superfood because it’s packed with healing properties. Thanks to its astounding antioxidant actions, there are so many benefits of turmeric. Native to India and Indonesia, turmeric is a multifaceted herb classified as “broad-spectrum,” meaning it can be used to promote various aspects of health and well-being. There are myriad studies pointing to the efficacy of turmeric and curcumin. Below, we’ve listed some of the most prevalent findings on the herb’s benefits to the human body. “Curcumin helps modulate6 pro-inflammatory pathways by scavenging free radicals and suppressing pro-inflammatory enzymes,”* Pleskot and Choo explain. These inflammatory response balancing actions benefit physiological function throughout the body (e.g., in the heart, brain, skin, gut, and more) to promote overall well-being and longevity.* Studies show that curcumin influences cell signaling molecules5 in the body, specifically a vital molecule called nuclear factor kappa B, “an important regulator of the cellular pro-inflammatory response,”* Morehead explains. By intervening with pro-inflammatory pathways, curcumin helps promote mobility so your joints can move with comfort and fluidity throughout your lifespan.* But don’t just take my word for it: According to a 2020 scientific review from 8Nutrients8, curcumin favors beneficial bacterial strains and even encourages their growth over the growth of unwanted bacteria in the gut.* From soothing digestion to supporting a healthy microbiome, turmeric has some serious GI benefits.* The duo shares that by suppressing the production of pro-inflammatory enzymes and combating free radicals, turmeric can help regulate the immune system.* Ergo, you might want to be more adamant about taking your turmeric supplement during the winter, while you travel, and any other time your immune defenses may need a little extra support.* In a 2016 study published in Scientific Reports, the curcuminoid was found to regulate the expression of the AT1 receptor (AT1R)9, which plays an important role in modulating healthy blood pressure.* Curcumin was also found to improve endothelial function3 (the heart’s and blood vessels’ ability to contract and relax properly) in a 2020 Frontiers review.* Curcumin has also been found to affect blood lipid levels (i.e., the fat concentrations in your blood).* According to a 2019 Critical Reviews in Food Science and Nutrition meta-analysis, turmeric supplementation significantly reduces triglyceride levels and increases HDL (“good”) cholesterol10, both of which are measures of a healthy heart.* Interestingly, researchers also discovered that the amount of time participants took a turmeric supplement did not affect the curcuminoids’ effects on lipids, suggesting that turmeric use for any amount of time may have positive cardiovascular benefits.* In a 2015 clinical study11 on healthy older adults, researchers found that working memory and mood (i.e., state of calmness and contentedness) were significantly improved after four weeks of daily turmeric supplementation.* According to Morehead, it comes down to an individual’s constitution, age, and unique health needs. Like any other supplement, turmeric can work quicker for some than it does for others. It also depends on what you’re using turmeric for. For example, Bhattacharya explains that turmeric on the skin can work as fast as five minutes, whereas those seeking targeted joint support and comfortable mobility might see results after a few days of oral ingestion.* If you’re taking a turmeric supplement, Chicago-based registered dietitian Maggie Michalczyk, RDN, of Once Upon A Pumpkin says it won’t act as a “quick fix.” Rather, as with most supplements, consistency (i.e., daily use) is key. Generally speaking, Michalczyk says you likely won’t notice a significant difference “for at least four to eight weeks.” All the more reason to start today, right? Still, if you’re going the supplement route, Morehead stresses that too much of anything can be a bad thing, and excess turmeric, specifically, may increase heat and dryness in your body. So, what’s the sweet spot? According to a comprehensive 2017 12Foods 12review12 of turmeric’s effect on the body, doses of 500 milligrams taken daily have been found to be effective.* For example, mbg’s turmeric potency+ features 500 milligrams of full-spectrum turmeric root extract (as Acumin™), which uses polar-nonpolar-sandwich (PNS) technology to protect and deliver turmeric’s full array of herbal bioactives in an ultimate matrix with a clinically shown absorption advantage with up to 10 times higher bioavailability than other common forms of turmeric.† With an efficacious dose of full-spectrum turmeric, 150 milligrams of ginger root extract, and 5 milligrams of black pepper fruit extract (which contains phytonutrient piperine and further supports turmeric’s absorption), turmeric potency+ delivers the ancient herb in a form your body can easily and effectively use. For example, if you’re taking turmeric to support healthy digestion, Morehead suggests taking it with food.* To promote joint comfort and mobility, he suggests taking your supplement either after meals or on an empty stomach.* If you’re consuming turmeric as a part of your diet, Pleskot and Choo recommend your meal contains some sort of fat “to improve its absorption in the body” and piperine-containing black pepper “to aid in its bioavailability."* If you’re looking for a daily turmeric supplement clinically shown to enhance the body’s healthy inflammatory response and recovery properties for whole-body health, your search just might be over.* Talk to your health care provider to see if mbg’s turmeric potency+ is right for you and your individual health needs.
