For hundreds of years, turmeric has been used not only as an earthy flavor enhancer, but also as a remedy. People have turned to the spice, and supplements made from one of its active ingredients, curcumin, to treat a wide variety of ailments, especially pain caused by inflammation that comes with osteoarthritis and rheumatoid arthritis.
In a national representative Consumer Reports survey of 2019 of 2, 006 American adults, the 46% of people who took turmeric supplements said they did so to treat chronic health problems. But the evidence on whether they can help is still being debated, according to the National Institutes of Health. Here’s what the experts and research have to say.
The Science of Turmeric
Researchers have long been interested in curcumin because it appears to be active when tested in preliminary studies in the laboratory. But there is still no clear evidence that curcumin is beneficial for people, perhaps in part because clinical studies are expensive.
One study , published in 2019, compared curcumin with diclofenac, a non-steroidal anti-inflammatory drug (NSAID) used to treat arthritis pain. Curcumin was found to work as well as diclofenac for knee osteoarthritis. But there were two important caveats.
First, the study did not have a placebo group (dummy pill) nor was there a “blind” study. Participants knew whether they were receiving curcumin or the drug NSAID. More importantly, says Gene Huffstutter, MD, a rheumatologist in Tennessee, the benefit of curcumin was similar to that of diclofenac, and it did not represent a major improvement overall. “The reaction didn’t seem very good for either of us,” he says.
One reason that curcumin and turmeric supplements might not seem effective is that curcumin has low bioavailability, which Which means that very little gets into the bloodstream, according to the National Institutes of Health (NIH). However, in recent years many supplement manufacturers have begun to include ingredients intended to help more curcumin reach the bloodstream, says Sonya Angelone, RDN, spokesperson for the Academy of Nutrition and Dietetics.
“Some of the older studies, which didn’t show much benefit, didn’t look at the newer formulations, which have improved absorption,” she says. But while these formulations may increase beneficial effects, an increase in bioavailability may also improve any adverse effects, such as gastrointestinal problems or interactions with blood-thinning medications, according to the NIH.
For now, Huffstutter says, “When patients ask me about this, I tell them there really is no evidence. If these things worked as well as they think we wouldn’t have a problem with arthritis. ”
What can you try instead
For arthritis-related inflammation, your doctor may recommend an appropriate exercise program. Some research has found that even short bouts of exercise can help reduce inflammation, and regular exercise is even better.
Over-the-counter pain relievers and diet changes can also relieve pain. joint pain symptoms. “Fruits and vegetables have natural anti-inflammatory compounds, and they should be part of any healthy diet,” says Angelone.
It is not impossible that some type of supplement can help with arthritis pain, Huffstutter says, but anything that seems too good to be true probably is. Talk to your doctor about any supplements you are taking or want to take. In the meantime, feel free to cook with a little turmeric.
Find out what you are buying
If you want to buy a supplement You should know that the Food and Drug Administration (FDA), does not verify that supplements contain what their labels say they contain. Previous testing by Consumer Reports found that supplements, including turmeric and curcumin products, are sometimes contaminated with lead or bacteria.
That is why you must be very careful when you buy them. Look for products that have been verified by third parties. Confirm that they bear a label seal from ConsumerLab.com, NSF International, UL, or US Pharmacopeia (USP). The CVS pharmacy chain says that all the supplements they sell are tested by a third party.
These seals do not necessarily mean that a product is safe, or does what the label says, but they should offer some guarantee that you get what is on the label.
Editor’s Note: This article also appeared in the October issue of 2021 of Consumer Reports on Health .
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2021, Consumer Reports, Inc.
Consumer Reports has no financial relationship with the advertisers on this site. Consumer Reports is an independent nonprofit organization that works with consumers to create a just, safe, and healthy world. CR does not endorse products or services and does not accept advertising. Copyright © 2021, Consumer Reports, Inc.