The benefits of turmeric extend far beyond its use as a traditional spice. It contains the active ingredient curcumin, which has gained scientific recognition for its powerful antioxidant and anti-inflammatory properties. From supporting immune function to optimizing the digestive process, turmeric is proving to be a versatile ally for a variety of bodily processes.

1. Turmeric effects – briefly explained

This bright yellow spice (turmeric), a close relative of ginger, originates from Ayurvedic medicine and has now firmly established itself in modern health culture. Its main component, curcumin, is the focus of intensive research and is showing promising results.

Turmeric is often used to relieve gastrointestinal discomfort such as bloating and fullness because it supports the health of the intestinal mucosa. At the same time, research on curcumin is expanding into various medical fields: It shows potential in preventative and therapeutic approaches to complex diseases such as Alzheimer's disease and certain types of cancer. These findings elevate the importance of turmeric far beyond traditional uses and make it a true superfood.

Thanks to its proven anti-inflammatory and antioxidant properties, turmeric has a wide range of applications. Curcumin can positively influence chronic inflammation, which is considered a cause of diseases such as arthritis, cardiovascular disease, and diabetes. Turmeric also supports the liver by stimulating bile production, thus improving fat digestion.

Turmeric is also used externally: in cosmetic products it contributes to the care of skin and hair.

To increase the bioavailability and effectiveness of curcumin, turmeric is often combined with piperine from black pepper in dietary supplements, incorporated into micelles, or offered as a concentrated extract.

Basically, turmeric should be taken regularly and over a longer period of time in order to fully develop its positive effects.

2. The most important effects of turmeric

The main effects of turmeric are due to its constituents, such as curcumin and essential oils. The effects of curcumin, in turn, are based on its anti-inflammatory and antioxidant properties, which produce numerous health benefits for the body. 

2.1 Turmeric effect on the body (e.g. during sports)

Turmeric supports the body's recovery after exercise through its anti-inflammatory, antioxidant, and pain-relieving properties, which are attributed to its main active ingredient, curcumin. During exercise, micro-injuries occur in the muscles that trigger inflammatory reactions. Curcumin inhibits pro-inflammatory molecules such as NF-κB and COX-2, thereby accelerating tissue healing and reducing muscle pain and soreness.

Curcumin also protects cells from free radical damage, which occurs more frequently during intense physical exercise. Its antioxidant effect results from its ability to neutralize free radicals and increase the activity of the body's own antioxidants, such as glutathione, which reduces oxidative stress.

Bone health also benefits, as curcumin influences bone metabolism by inhibiting the breakdown of bone substance by osteoclasts and reducing inflammatory processes that could damage bone tissue. This is particularly relevant for athletically active women, as they often have an increased risk of bone density loss.

Additionally, turmeric can support hormonal balance, which is particularly beneficial for women. By lowering inflammatory markers, it promotes the regulation of hormonal processes, which has a positive effect on well-being and performance.

By taking turmeric extracts in combination with recovery-promoting nutrients such as omega-3 fatty acids and magnesium, recovery can be further optimized. Turmeric thus helps the body recover faster after training, relieves pain, and sustainably improves athletic performance.

2.2 Turmeric effect on the gastrointestinal tract

Turmeric supports gastrointestinal health through its anti-inflammatory, digestive, and soothing properties. Curcumin reduces inflammation of the intestinal mucosa by inhibiting pro-inflammatory molecules and promotes bile production, which improves fat digestion and relieves bloating and fullness. It strengthens the intestinal mucosa by stabilizing cell connections, thus protecting against leaky gut syndrome. Essential oils, such as turmerone, have antispasmodic effects and soothe the digestive tract, while turmeric promotes the balance of intestinal flora, which has a positive effect on digestion and the immune system. Regular consumption can relieve discomfort and sustainably improve digestion.

2.3 Turmeric effect on the liver

Turmeric supports the liver by promoting bile production, which improves fat digestion and relieves stress on the liver. Its main component, curcumin, has anti-inflammatory and antioxidant effects by neutralizing free radicals and increasing the activity of the body's own antioxidants. It also stimulates detoxification enzymes such as glutathione S-transferase, which efficiently break down toxins. The essential oils it contains, especially turmerone, have an antispasmodic effect and soothe the digestive tract, further relieving stress on the liver. Overall, turmeric strengthens liver function, supports digestion, and protects against oxidative damage.

2.4 Turmeric Effect on Weight Loss

Turmeric can support weight loss because the active ingredient curcumin boosts metabolism, has anti-inflammatory effects, and promotes fat digestion. Curcumin stimulates bile production, which improves fat burning, and inhibits inflammatory processes associated with obesity. It can also increase insulin sensitivity, stabilize blood sugar levels, and thus reduce cravings. Regular consumption, ideally in a bioavailable form, supports healthy weight management in combination with a balanced diet and exercise.

2.5 Turmeric effect on blood pressure and cardiovascular system

Turmeric has a positive effect on the blood and cardiovascular system, primarily due to its active ingredient curcumin. Curcumin reduces inflammatory processes in the blood vessels by inhibiting pro-inflammatory molecules such as NF-κB and COX-2. This can reduce vascular inflammation and prevent atherosclerosis. Curcumin also protects cells from oxidative stress by neutralizing free radicals that can cause damage to blood vessels and red blood cells.

Another benefit of turmeric is its ability to promote blood circulation, as it increases the production of nitric oxide, which relaxes vascular muscles and dilates blood vessels. Curcumin may also have a positive effect on blood clotting by inhibiting platelet clumping, thus reducing the risk of blood clots. However, turmeric should be used with caution if you are taking blood thinners.

Studies also show that curcumin can lower LDL cholesterol levels and increase "good" HDL cholesterol, supporting blood vessel health and the overall cardiovascular system. To maximize these effects, turmeric should be combined with black pepper (piperine) or in bioavailable formulations such as micelles or extracts. Regular intake thus promotes blood and cardiovascular health.

2.6 Turmeric effect on osteoarthritis and inflammation

Turmeric has strong anti-inflammatory properties and can be a natural alternative to cortisone for inflammation and osteoarthritis. Its main active ingredient, curcumin, inhibits pro-inflammatory molecules such as NF-κB, COX-2, and IL-6, which play a key role in chronic inflammation and osteoarthritis. These anti-inflammatory properties can relieve pain, reduce swelling, and improve joint mobility.

Unlike cortisone, which often causes side effects such as a weakened immune system or bone density loss, turmeric works naturally without these risks. Curcumin also protects cartilage cells by preventing oxidative damage and slowing cartilage degradation. Studies show that regular intake of curcumin, especially in a bioavailable form (e.g., with piperine or in micelles), can significantly improve symptoms of osteoarthritis.

While turmeric does not have the same rapid effect as cortisone, it offers long-lasting support with few side effects in inflammatory processes and degenerative joint diseases.

2.7 Turmeric effect on multiple sclerosis (MS)

Turmeric may be beneficial in multiple sclerosis (MS) because its active ingredient, curcumin, has anti-inflammatory and antioxidant properties. It inhibits pro-inflammatory molecules such as NF-κB and reduces oxidative stress, which plays a role in MS. Curcumin also protects nerve cells by stabilizing myelin sheaths and promoting the regeneration of nerve tissue. These properties can help slow the progression of the disease and relieve symptoms.

2.8 Turmeric Effects on the Psyche

Turmeric can have a positive effect on the psyche, particularly in cases of anxiety and depression. Its main active ingredient, curcumin, supports mental health by promoting the production of the neurotransmitters serotonin and dopamine, which are responsible for feelings of well-being and balance. Curcumin also has an anti-inflammatory effect in the brain, thereby inhibiting processes associated with the development of anxiety and depression.

Regular intake of 500 to 1000 mg of curcumin, ideally in a bioavailable form such as high-dose extracts, can support these effects. Combined with other mood-enhancing nutrients such as omega-3 fatty acids, B vitamins, or magnesium, the effects of turmeric can be enhanced.

Turmeric can also be easily integrated into your daily diet – for example in golden milk, turmeric tea or smoothies – and thus contribute to promoting mental health in a natural way.

2.9 Turmeric Effects on Sexuality

Turmeric can have a positive effect on sexuality thanks to its anti-inflammatory, antioxidant, and hormone-regulating properties. Its main active ingredient, curcumin, promotes blood flow by increasing the production of nitric oxide, which can support better supply to the genitals and thus improved sexual function. Turmeric also has a stress-reducing effect by lowering cortisol levels and promoting the production of mood-enhancing neurotransmitters such as serotonin and dopamine, which can increase sexual desire.

In cases of hormonal imbalances that can affect libido, turmeric provides support through its anti-inflammatory effects and its ability to promote hormonal balance. Turmeric can also help regulate the cycle in women and relieve symptoms that negatively impact sexuality.

2.10 Turmeric Effects on Sleep

Turmeric can positively influence sleep by naturally reducing inflammation, relieving stress, and supporting nervous system function. Its main active ingredient, curcumin, has a calming effect by promoting the production of mood-enhancing neurotransmitters like serotonin, which are also involved in regulating the sleep-wake cycle. Curcumin also helps lower cortisol levels, which can relax the body and make it easier to fall asleep.

Thanks to its antioxidant properties, turmeric protects the brain from oxidative stress, which is often associated with sleep disorders. It promotes cell regeneration and thus supports restful sleep. In combination with other sleep-promoting substances such as magnesium or ashwagandha, turmeric can further enhance its effects.

Regular consumption, for example through golden milk before bedtime, is an easy way to incorporate turmeric into your evening routine and naturally improve sleep quality.

2.11 Turmeric Effects on Skin

Turmeric has numerous beneficial effects on the skin, primarily due to its anti-inflammatory, antioxidant, and antibacterial properties. Its main active ingredient, curcumin, combats inflammation, which can help relieve skin problems such as acne, rosacea, or eczema. At the same time, curcumin protects skin cells from oxidative stress caused by free radicals, thus preventing premature skin aging.

The antibacterial properties of turmeric can help reduce blemishes and strengthen the skin barrier. Turmeric also promotes collagen production and supports the healing of minor wounds, making the skin smoother and more elastic.

Turmeric can be used both internally through supplements or in the diet, and externally in masks or creams. Regular use can contribute to a clearer, healthier complexion and enhance the skin's natural radiance.

2.12 Turmeric Effect on Hair

Turmeric can promote hair health by nourishing the scalp, supporting hair growth, and reducing hair damage. Its anti-inflammatory and antioxidant properties help reduce scalp inflammation, which is especially beneficial for dandruff, itching, or skin conditions like psoriasis. The main active ingredient, curcumin, fights free radicals that can damage hair follicles, thus protecting against hair loss.

Turmeric promotes blood circulation in the scalp, improving the supply of nutrients to the hair follicles. This can stimulate hair growth and make hair stronger and healthier. Turmeric also has antibacterial and antifungal properties that can help prevent scalp infections.

Turmeric can be taken internally or applied externally in hair masks. Regular use can strengthen hair, add shine, and maintain a healthy scalp.

3. Turmeric: Uses and optimal effects

Turmeric is available in various forms, each with its own unique efficacy and application. Choosing the right form depends on individual needs and preferences. Here's an overview:

Turmeric powder - The ground spice is ideal for cooking and seasoning foods. However, it has the lowest bioavailability, making it less effective when it comes to targeted absorption of curcumin.

Turmeric Capsules - High-dose extracts in capsule form are the most effective way to supply the body with curcumin. They are easy to dose, often contain piperine to improve bioavailability, and are particularly suitable for therapeutic purposes.

Turmeric tincture - These liquid preparations offer rapid absorption of the active ingredients and are suitable for targeted use in acute complaints.

Fresh Turmeric Root - The fresh root provides curcumin, essential oils, vitamins, and fiber. It can be used in curries, smoothies, juices, or teas, offering a natural, unprocessed option.

Practical uses of turmeric

Golden milk: A beverage made from turmeric, plant milk, coconut oil, and spices like cinnamon and pepper. It has anti-inflammatory properties, strengthens the immune system, and promotes restful sleep.

Turmeric tea: A cup of turmeric tea in the morning invigorates the mind, stimulates digestion, and supports the detoxification of the body.

Turmeric mask: A blend of turmeric, honey, and yogurt soothes the skin, relieves acne and blemishes, and provides a radiant complexion.

Turmeric compresses: Warm compresses with turmeric paste can relieve joint pain and muscle tension and accelerate healing.

Turmeric in smoothies: Adding turmeric to smoothies or juices increases the nutrient content and gives the drink a yellow color.

Tips for use

Experiment with different forms and applications of turmeric to find what works best for you. Combining different dosage forms can help you get the most out of turmeric. Always use high-quality, pure products and the appropriate dosage for maximum results.

Optimize the efficacy and bioavailability of turmeric

The main active ingredient in turmeric, curcumin, is naturally poorly soluble in water and poorly absorbed by the stomach. To fully utilize curcumin's beneficial properties, it's crucial to increase its bioavailability. Here are the most effective strategies:

Piperine, an active ingredient in black pepper, can increase curcumin absorption in the intestines by up to 2000%. Many high-quality turmeric supplements therefore contain piperine to maximize effectiveness.

Curcumin is fat-soluble, which is why it is better absorbed by the body when combined with healthy fats such as coconut oil, avocado oil, or omega-3 fatty acids. Eating turmeric in foods containing fat supports absorption.

Modern techniques such as micellar technology package curcumin into tiny particles that can more easily enter the bloodstream. This technology significantly increases bioavailability and makes curcumin more usable by the body.

Turmeric extracts with a curcumin content of up to 95% are a concentrated and effective alternative to pure turmeric powder. Taken in capsule form, they offer significantly greater efficacy.

4. Frequently asked questions about the effects of turmeric

How much turmeric should you take daily?

Turmeric can be used effectively for digestive problems such as bloating, fullness, or irritable bowel syndrome. Its anti-inflammatory and antispasmodic properties soothe the gastrointestinal tract and promote bile production. Taking it in the form of golden milk or turmeric capsules can provide relief.

For the treatment of inflammation, a daily dose of 1000–3000 mg of curcumin is recommended, ideally divided into several doses. This amount can be achieved through high-dose turmeric extract capsules or regular consumption of turmeric drinks.

How long does it take for turmeric powder to take effect?

The effects of turmeric don't occur overnight, but rather unfold gradually in the body. Depending on the dosage form and individual metabolic rate, it can take several weeks for noticeable effects to appear. For acute symptoms such as bloating or fullness, ground turmeric root can provide relief after just a few days. For long-term positive health effects, such as chronic inflammation or disease prevention, continuous use over several months is recommended. It is important that it is consumed in sufficient dosage and in a form that is readily available to the body. 

Should turmeric be taken in the morning or evening – and why?

The optimal time of day to take turmeric capsules depends on individual needs and tolerance, as the effect may vary slightly:

Morning: Taking turmeric on an empty stomach can promote absorption of the active ingredients, as the digestive tract is empty. However, sensitive individuals may experience stomach upset, so it is recommended to take it with a small amount of food.

Lunch/Dinner: Taking turmeric with a main meal is particularly effective because the fat sources in the food enhance the absorption of curcumin. This is a good option for people with sensitive stomachs.

Before bed: Taken in the evening, the anti-inflammatory and pain-relieving properties of turmeric can support the body during the night's recovery phase. This can be especially helpful for chronic inflammation or joint pain.

When and for whom can turmeric have side effects?

Turmeric is generally considered safe and well tolerated, but in rare cases side effects can occur:

Allergic reactions: People with a ginger allergy should be careful, as turmeric belongs to the same plant family and can cause allergic symptoms.

Digestive problems: High doses can cause gastrointestinal problems such as nausea, diarrhea, or heartburn in sensitive individuals.

Drug interactions: Curcumin may interfere with the effectiveness of blood thinners, diabetes medications, and some cancer therapies. Therefore, consult a doctor before taking it.

Pregnancy and breastfeeding: Pregnant and breastfeeding women should avoid turmeric, as its safety during this period has not been adequately researched.

Gallstones or gallbladder disease: Because turmeric stimulates bile production, it may cause pain or aggravation in existing gallstones or gallbladder problems.

Who should not take turmeric?

Although turmeric offers many benefits as a natural remedy, there are certain groups of people who should use it with caution:

People with gallstones or gallbladder disease: Turmeric stimulates bile production, which could worsen existing symptoms.

People with blood clotting disorders or before surgery: Curcumin may affect blood clotting and increase the risk of bleeding.

Pregnant and breastfeeding women: The safety of turmeric during pregnancy and breastfeeding has not been adequately researched.

Patients with iron deficiency: Turmeric may inhibit iron absorption and should be used with caution in cases of iron deficiency or during iron therapy.

People with diabetes: Curcumin can lower blood sugar levels and thus increase the effect of diabetes medications, which increases the risk of hypoglycemia.

Cancer patients undergoing certain therapies: Turmeric may interact with chemotherapy or radiation.

Possible drug interactions:

Curcumin may increase or decrease the effects of certain medications, including:

Blood thinners (e.g. warfarin, heparin): Increased risk of bleeding.

Diabetes medications (e.g. insulin, metformin): risk of hypoglycemia.

Antidepressants (e.g. SSRIs): Possible increased effect.

Antihypertensive drugs (e.g. beta-blockers, ACE inhibitors): Potential interactions.

If you are taking medication or fall into one of the above-mentioned risk groups, be sure to consult your doctor before using turmeric. This will help avoid potential interactions and integrate the root safely and effectively into your health routine.

5. Conclusion

Turmeric is far more than a tasty spice—it's a true superfood with an impressive nutrient profile and diverse health-promoting properties. The antioxidant power of its main active ingredient, curcumin, has received considerable research attention.

Curcumin acts as a powerful antioxidant, neutralizing free radicals and reducing oxidative stress, which is linked to chronic diseases such as cardiovascular problems, diabetes, and cancer. This antioxidant effect may reduce the risk of such diseases and promote overall health. Furthermore, curcumin protects the skin from premature aging by preventing free radical damage to collagen and elastin, which may contribute to a radiant, healthy complexion.

In addition to its antioxidant effects, curcumin possesses anti-inflammatory properties that can reduce chronic inflammation in the body. Since inflammation plays a central role in diseases such as arthritis, depression, and Alzheimer's disease, curcumin has the potential to reduce the risk of these diseases and alleviate existing symptoms.

To maximize the beneficial effects of turmeric, good bioavailability is crucial. Combining it with black pepper (piperine) or using high-dose turmeric extracts significantly improves the absorption of curcumin in the body.

Overall, research shows that turmeric can be a valuable tool for promoting health and preventing disease. Regularly incorporating turmeric into your diet or using high-quality supplements offers a natural way to reap the diverse benefits of this golden spice. 

References:

Nelson KM, Dahlin JL, Bisson J, Graham J, Pauli GF, Walters MA. The Essential Medicinal Chemistry of Curcumin. J Med Chem. 2017;60(5):1620-1637. doi:10.1021/acs.jmedchem.6b00975

Peng Y, Ao M, Dong B, et al. Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Des Devel Ther. 2021;15:4503-4525. Published 2021 Nov 2. doi:10.2147/DDDT.S327378

Heidari H, Bagherniya M, Majeed M, Sathyapalan T, Jamialahmadi T, Sahebkar A. Curcumin-piperine co-supplementation and human health: A comprehensive review of preclinical and clinical studies. Phytother Res. 2023;37(4):1462-1487. doi:10.1002/ptr.7737