What are the effects of turmeric and what should you pay attention to?
Geschreven door: Ebrina van der Bijl
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Gepubliceerd op:
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Leesduur: 9 min
In India, turmeric has held special significance for thousands of years, long before we knew it as a "superfood." In Hindu temples, the yellow powder is used not only in Ayurvedic cuisine but also in rituals, as a symbol of purity and prosperity.
Nowadays, curcumin, the main bioactive substance in turmeric, is of great interest to scientists.
In this article, I'll take you through what's known about turmeric. You'll learn about its ingredients, its various forms (such as capsules and tea), and what to keep in mind when taking turmeric as a supplement.
Turmeric is the root of Curcuma longa ; curcumin is the most well-researched substance. Powder contains little curcumin; supplements provide concentrated extracts with higher levels.
Research is exploring effects on joints, oxidative processes, immune and metabolic markers; conclusions are promising but not definitive. Absorption is improved with piperine, fenugreek fiber, and fats/phospholipids.
Practical: choose standardized extracts (±95% curcuminoids), 400–800 mg per day, with absorption aids and with a high-fat meal; be careful with medications such as blood thinners or tamoxifen.
What is the difference between turmeric and curcumin?
Turmeric is the root of the Curcuma longa plant, which you probably know as a bright yellow powder in the kitchen. It contains several bioactive compounds, the best known of which are curcuminoids.
Curcumin is the most studied of these curcuminoids. It gives turmeric its yellow color and is the substance most studies focus on.
Regular turmeric powder only contains a small percentage of curcumin, while turmeric supplements often contain a concentrated extract.
The active ingredients in turmeric
Turmeric is the whole root, and curcumin is the most researched substance from it. But the root also contains other interesting components:
Curcuminoids – Besides curcumin, turmeric also contains demethoxycurcumin (DMC) and bisdemethoxycurcumin (BDMC). These substances often occur together and are regularly examined in combination in research.
Essential oils (turmeric) – These are volatile oils responsible for turmeric's aroma and flavor. They are also being studied for their role in curcumin absorption.
Minerals – Turmeric provides small amounts of potassium, iron, and manganese. It thus contributes a small amount to your daily intake, although these minerals play a smaller role overall.
In this article, I'll explain in clear terms why this extract has been so well researched, how it differs from regular turmeric, and what you should pay attention to when choosing a supplement.
How does turmeric work in your body?
The effectiveness of turmeric is primarily attributed to the substance curcumin. Scientists have conducted extensive research on this in recent years. This research has examined, among other things:
Possible Links Between Curcumin and Joints (1)(2)
The role of curcumin in oxidative processes in the body (3)(4)
Certain blood values that say something about processes in your immune system (3)(4)
Relationships with metabolic factors , such as fat and sugar metabolism (5)
The initial research results look interesting. At the same time, scientists emphasize that much more research is needed before official health claims can be linked to curcumin.
How to get more out of turmeric?
The difference between turmeric in the kitchen and a supplement is mainly in the amount of curcuminoids you ingest.
Regular turmeric powder usually contains around 3–5% curcumin , while supplements containing a standardized extract often provide up to 95% curcuminoids .
As a result, capsules generally contain a much higher concentration of these substances than the powder you use in dishes.
Substances that support the absorption of turmeric
What many people don't know is that curcumin is only absorbed to a limited extent by the body. This applies to both turmeric from food and supplements. Without additives, it is broken down relatively quickly in the intestines and liver. (6)
Fortunately, there are a few clever combinations that help your body absorb curcumin better. Researchers have studied these extensively.
Piperine (black pepper) - Years ago, researchers discovered that curcumin is better absorbed when combined with black pepper. Recent research also confirms that this combination is often absorbed more effectively than curcumin alone. (7)(8)
Fenugreek (fiber) - Fiber from fenugreek can protect curcumin during digestion, keeping it available in your body longer. Several studies have linked this to more stable absorption. (9)(10)
Fats and oils - Curcumin is fat-soluble. Taking it with fat—for example, during a meal or in "golden milk"—supports absorption. There are also supplements that combine curcumin with fat particles or phospholipids, making it easier for your body to absorb. (11)(12)(13)(14)
Other substances sometimes mentioned
Besides piperine, fenugreek and fats, other substances are sometimes mentioned as possible “absorption helpers”, such as cinnamon , ginger and quercetin . (15)
So far, however, the scientific evidence for this is limited and less convincing than for the three combinations I mentioned above.
Turmeric Tea Capsules: Which Works Better?
The form in which you take turmeric makes a big difference:
Turmeric capsules and supplements usually contain a standardized amount of curcuminoids, often around 400–800 mg per day. This practically speaking, you get considerably more than with turmeric in food.
Turmeric tea , or " golden milk ," actually only provides a small amount of curcumin . Not enough to provide the same intake as capsules, but it's a nice daily ritual to gently incorporate turmeric into your routine.
That's why I always add a little fat (like milk or coconut oil) to my turmeric drink and a pinch of black pepper. This helps your body absorb curcumin better.
How do you recognize a good turmeric supplement?
Not all turmeric supplements are equally effective. Therefore, consider these points when choosing a product:
Standardized extract – Choose a supplement that contains ≥95% curcuminoids. This ensures you're getting enough of the active ingredients.
Effective Dosage – For noticeable effects, researchers typically recommend 400–800 mg of curcuminoids per day. (3)
Supporting ingredients – Good turmeric capsules contain additional substances such as black pepper (piperine) or fenugreek (fiber), which support the absorption of curcumin. (7)(10)(11)
Purity and quality – Avoid unnecessary fillers and opt for products that have been tested and carry a reliable quality mark.
Turmeric is safe to use in cooking. However, in supplement form (especially at doses of 500 mg curcumin per day or higher, often combined with black pepper) it can interfere with the effects of certain medications.
Situations to consider include:
Blood thinners – Combination may increase the risk of bleeding.
Chemotherapy and hormone therapy (including tamoxifen) – Curcumin may lower the blood levels of these drugs. (16)
Blood pressure lowering drugs – The effect can be enhanced.
Diabetes medication – Blood sugar levels may drop further. Are you taking any medications? Always consult your doctor or pharmacist before taking a turmeric supplement.
Dosage, use & safety
A common question about turmeric supplements is: How much do you actually take?
Scientific studies often use dosages between 500 and 800 mg of curcuminoids per day . Consider this primarily a guideline from research, not a standard recommendation for everyone.
It can be helpful to start with a lower dose and see how your body reacts after a few weeks. Some people experience mild symptoms such as nausea or acid reflux.
Tip : Taking the supplement with a meal often helps.
My personal advice
I like to keep things simple. I personally choose capsules with a standardized curcumin extract, combined with piperine or (if you're sensitive to pepper) fenugreek fiber.
My approach: Start small, gradually build up to around 500–800 mg per day, always with a meal containing some fat (e.g., olive oil). This supports absorption.
I love turmeric tea or "golden milk" as a daily ritual . For me, it's more of a pleasant habit than a way to get a lot of curcumin. I usually give a new routine 6–8 weeks before evaluating whether to continue with it or make any changes.
And, remember: If you're taking blood thinners or other medications, always consult your doctor or pharmacist before taking a turmeric supplement.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
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