Is Turmeric Healthy: Questions, Answers, and Studies

Ist Kurkuma gesund: Fragen, Antworten und Studien

Have you heard that turmeric is said to help against flatulence and the feeling of fullness? But you are not yet convinced of the effect and would like to learn more about the intake, scientific background and alternatives? Then you are exactly right here.

We're glad you found our answers about turmeric. We will give you all the information you need about turmeric. We will address the known doubts and ensure that you get neutral reporting and clarity.

the essentials in brief

  • Turmeric comes from Southeast Asia with its spicy, nutty aroma. The root is also known as the golden tuber. She has a rich yellow inside and has a. valuable active ingredient called curcumin.
  • Curcumin has many health benefits. One of the most important uses of turmeric is for stomach problems.
  • There are hardly any side effects. However, you should make sure that you do not consume more than 1000 milligrams of turmeric per day. Otherwise you will deal with diarrhea and vomiting.

What is turmeric?

Turmeric, also called rhizome, is a plant species that belongs to the ginger family. Most of us know turmeric as one of the most well-known spices in Asian cuisine. It is mainly harvested in Southeast Asia. Turmeric was revered for its healing powers in Aryurveda medicine thousands of years ago. (1,2)

A small hint of bitterness can also be noticed. Turmeric looks like a root from the outside and is therefore also confused with ginger. Inside, the plant has a rich yellow or orange color. After peeling the root, you can use turmeric as a spice or coloring agent. (2)

turmeric powder

Turmeric is often confused with ginger because of the root shape. (Image Source: Nirmal Sarkar / pixabay)

How do I use turmeric in the kitchen?

Turmeric has become more and more popular because of its taste and effects (see below). There are numerous recipes that you can find on the internet. We have put together an overview of possible uses in a court for you.

Court Description
salad Turmeric is easy to mix into salad dressing. Mixed together with balsamic vinegar, some olive oil and a little salt and pepper.
Vegetables Coconut curry with spinach or bean and potato curry also tastes good with turmeric
golden milk Turmeric and other spices are drunk together with milk as a hot beverage
rice with rice you should keep the dosage very low because of the bitter taste. Rice pudding can also be combined well with turmeric
Meat especially popular with chicken dishes. Turmeric is also often used as a marinade.
Turmeric Latte Drink

Turmeric gives the hot milk a golden color. (flaky / pixabay)

Is Turmeric Healthy?

Now for the most interesting question - is turmeric healthy? According to research, turmeric is often used as a herbal medicine. The turmeric root contains essential oils and the active ingredient curcumin. Curcumin has a strong anti-inflammatory effect and is therefore used to prevent and treat diseases such as metabolic syndrome or cancer. Turmeric is just as effective as common medications, such as aspirin or ibuprofen.(1,2)

So that you know which diseases it offers protection against or which complaints you should use turmeric for, we have summarized the most important things for you in the following table:

complaint/illness Description
upset stomach the curcumin stimulates the liver to produce more bile and stomach acids. This acid reduces the unpleasant feeling of fullness.
Alzheimer's and cancer Curcumin counteracts the dementia effects of Alzheimer's. It slows down the destruction of nerve cells in the brain. In the context of cancer, curcumin can destroy cancer cells within the liver over the long term.
cholesterol levels Curcumin lowers cholesterol levels
rheumatism Turmeric reduces inflammation with its anti-inflammatory healing properties

When should I not take turmeric?

With spices like turmeric, the dose makes the difference. Too high a dose can have a negative effect on your stomach. See the answer to the question about side effects.

But are there people who are not allowed to take turmeric at all? Yes there is! If you suffer from gallstones, gallbladders or liver inflammation, you should definitely not consume turmeric. The ingredient curcumin could also attack your sensitive liver.

Pregnant women and small children should also stay away from turmeric. So far, no study has been researched into the effects of turmeric on babies. However, there is no harm in a small amount of turmeric in young children.

Is turmeric useful in sports?

Curcumin, the ingredient in turmeric, not only has a positive effect on the stomach and intestines. No, it also has antioxidant and anti-inflammatory effects. The ingredient counteracts so many diseases and inflammations.

What does this mean for sport? Curcumin ensures that your muscles can regenerate better and supports the health of your vessels. So if you ever have sore muscles, try turmeric. It has been proven that the muscle soreness is faster. (3)

Can turmeric help me lose weight?

Turmeric contains many healthy bitter substances that stimulate bile production. Bile is stored in the liver and stimulates it to detoxify. This process has a positive effect on fat burning. Your liver breaks down many of these fats and thus excretes them.

In addition, these bitter substances ensure that you get a feeling of satiety. So if you take turmeric, you won't have cravings as often. For this to be the case, however, you should take turmeric regularly. See below. (5.8)

How do I take turmeric?

The active ingredient curcumin is not water soluble, making it difficult to ingest. The healing substance is quickly broken down in our liver. For this reason, it only enters our bloodstream for a short time. It is therefore important that we consume turmeric regularly, preferably several times a day. (5) This makes health progress easier to achieve. Read on for how to take turmeric.

  • Ingestion with black pepper : The piperine, which is present in black pepper, ensures that the active ingredient curcumin can be absorbed much better. Even small amounts of pepper will help your body unleash the healing benefits of turmeric. (4.7)
  • Taking it with fat : You can take turmeric with olive oil, coconut oil or other oils so that the active ingredient curcumin can get into your bloodstream better. The "golden milk" or the "turmeric latte" is currently a popular drink. In this recipe, a teaspoon of almond or coconut oil is added in addition to a spoonful of turmeric powder and enough milk. (4.7)

How do I dose turmeric?

As we explained to you above, turmeric is quickly broken down by the liver. When dosing, you should aim for a regular intake that is spread throughout the day.

Around one to three grams of turmeric powder are perfectly acceptable when taken daily. There are also various turmeric capsules on the market that can make daily intake easier. Please make sure that the content consists of natural turmeric powder and high-dose curcumin and piperine. So you certainly can't go wrong. (10)

How long does turmeric keep?

Dried turmeric powder lasts particularly long if it is stored in a dark, dry and cool place and is sealed airtight. (6.8)

The fresh turmeric root, on the other hand, quickly becomes fibrous at normal room temperature and therefore dries out. It is advisable to store the root in the refrigerator so that it can be kept for several weeks. (3.9)

What side effects can turmeric cause?

The digestive effect of turmeric can lead to bloating or stomach pain and diarrhea if consumed in excess.

However, if you make sure that you do not consume more than 1000 milligrams per day, you will not come into contact with any side effects.

You should avoid turmeric if you have gallstones or are taking anti-inflammatory medication, have diabetes or are pregnant. You should not take blood thinning medications like aspirin in combination with turmeric, as this could lead to excessive blood thinning. (10,11,12)

What alternatives are there to turmeric?

Turmeric is used extensively in Indian and Thai cuisine. If you don't want to use the spice when cooking or you just don't have it in stock, you can easily use regular curry. Make sure you dose it very low as curry has a more intense flavor. (11:12)

If you suffer from stomach problems and do not want to use turmeric, we recommend the following helpful plant alternatives:

  1. The bitter candytuft helps to promote the production of stomach acid with the bitter substances it contains. It works well against stomach cramps, gastritis, irritable stomach, motion sickness and stomach ulcers.
  2. Bloodroot, also known as tormentil, helps against diarrhea and motion sickness. The ingredients of the root have an antibacterial, pain-relieving and immune-stimulating effect, which is why they are also used in the treatment of these stomach problems.
  3. Fennel is also known for its essential oils as a help for flatulence, indigestion, feeling of fullness and stomach cramps. Fennel seeds are often found in various teas. However, fennel can also be used as a spice and effectively increase the digestive activity in dishes that are difficult to digest.
  4. Chamomile is the plant of choice for most when it comes to bloating, indigestion, stomach cramps, irritable bowel syndrome, stomach ulcers, or gastritis. Only the chamomile blossoms can be used for medicinal purposes. However, you should not consume more than 4 cups of chamomile tea per day.
  5. Oregano can also taste delicious with certain dishes and help you with nausea, gastrointestinal infections, indigestion and candida. In medicine, however, oregano is recommended as a tea.


Last but not least, we want to make sure that your doubts have been confirmed or cleared. Turmeric is still a healthy root that you can see health changes with proper and regular use. If you're a person who doesn't like popping pills, then you should try the turmeric latte. With the fat contained in the golden milk, you will be able to take the natural turmeric with you without any problems.

Turmeric is especially good for stomach problems. If you have an illness and want specific treatment, you should consider buying turmeric tablets. The dosage is always clearly defined there.

However, you will rarely encounter side effects, since in principle you cannot go wrong with turmeric.

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