Are There Any Actual Health Benefits To Turmeric Or Is It All BS?

But just because turmeric has curcurmin in it doesnt quite mean its a total medicinal miracle ingredient...yet.

Why? Well, most studies on the spice arent done on humans (and animal research doesnt necessarily mean those findings can translate to people). Even more: Some experts suggest that in order to reap the benefits of turmeric (or curcurmin for that matter), youd need a *heck* of a lot more than the amount in, say, a golden milk latte. Youd need to consume more like 500 to 1,000 mg of turmeric a day, or about two-and-a-half to five teaspoons.

While more research is certainly needed to understand exactly how (and how much) turmeric could be beneficial to your health, that doesnt mean you cant or shouldnt keep eating it if it seems to make you feel good, or you just like the flavor. If youre healthy, adding turmeric into your smoothies, soups, teas, or even rice from time to time cant hurt. (One note: If youre thinking of taking a turmeric supplement for medicinal effects, consult with your doctor or a registered dietitian first!)

So for now, keep sipping that golden milk beverage of yours, and read on for a few health benefits that turmeric has been linked to so far in research (even if its is still in the very early stages).

Its uber anti-inflammatory and a powerhouse antioxidant.

One of the biggest selling points on turmeric is that its anti-inflammatory by nature, says Robin Foroutan, RD, an integrative dietitian at the in New York. Since most diseases are all about runaway inflammation, using herbs and foods that help the body balance inflammation is pretty exciting.

While the mechanism behind why turmeric might help to quell inflammation in the body isn't totally clear, it may work by modulating and interacting with many of the pathways that regulate inflammation, says , MD, a clinical professor of medicine at the University of Iowa. Pinning down how much turmeric is beneficial daily for the average healthy adult could, in theory, eventually help everything from help with the management of an inflammatory health condition to finding a little bit of relief from that intense workout you did last night.

Turmeric also pumps up the amount of crucial antioxidant enzymes, which protect against free radicals (hazardous chemicals that can damage cells and DNA) in your body, says Richard Firshein, DO, founder of the in New York.

Turmeric might help relieve your aches and pains.

Whether youre rehabbing an injury or battling chronic back pain, this is one benefit the experts can get behind. Most people associate curcumin with pain relief and anti-inflammatory qualities, and the literature supports that, says , MD, a weight loss physician and exercise physiologist in Philadelphia.

Likely, turmeric works to lessen pain by inhibiting the same enzymes OTC pain meds like ibuprofen target, says Dr. Wahls. The bummer? In order to see benefits, youd likely have to take a supplement-for, like, eight to 12 weeks with around 1,000 mg curcumin a day, per one review in the . Its also worth noting that suggest that turmeric supplements are no stronger than your go-to ibuprofen, so no pressure to start popping turmeric pills for pain (and you shouldnt without your docs sign-off).

Turmeric could have skin benefits, like helping reduce mini-breakouts.

While it probably wouldnt be recommendation number-one from your derm, turmeric could even out skin tone (thanks to antioxidant properties that tackle sun spots and wrinkle-forming free radicals) and even help treat inflammatory skin conditions such as acne and rosacea, says , MD, an associate clinical professor of dermatology at Yale School of Medicine and a Womens Health advisor.

Eat your way to better skin (think: curry once or twice a week) or use a skin-care product that already has turmeric in it. I would never recommend slathering it on your skin because it can stain your complexion, Dr. Gohara notes (probably not the look youre going for).

Turmeric could have mood-boosting properties.

Adding a little bit of yellow to your diet could warm up your mood, too. A recent study published in found that patients with major depressive disorder responded to 1,000 mg of curcurmin nearly as well as they did to 20 mg of Prozac. Even better? Those who took the two together experienced the most relief from their symptoms after six weeks of treatment.

But Dr. Seltzer notes that while preliminary research does indicate the mood-lifting benefits of turmeric are there, for some people its great, and for others the spice can cause stomach troubles and doesnt do much for mood at all. Whats more, some suggest you may have take supps anywhere from two to three months to feel any results at all.

Plus, when it comes to mental health, you should always touch base with your doctor and/or your psychologist first before you tweak your treatment plan in any way.

It might sharpen your mind.

You wont find as many as in America, says Dr. Firshein. And that *could be* in part because turmeric is a rich part of the Indian diet. It is one of the few compounds that is found to improve brain-derived neurotrophic factor (BDNF), which is linked to improve brain function and a lower risk of Alzheimers, explains Dr. Firshein.

While longer-term studies arent so conclusive on turmerics ability to up your brain power (and, again, GI upset tends to come with high dosages!), adding curry to your meal plan a few times a week likely couldnt hurt. Also: Exercise is another way to increase BDNF in the brain, Dr. Firshein notes.

It shows promise for diabetes management.

Two months of nanocurcurmin supplementation (80 mg of an uber-concentrated form of the compound each day) can up blood sugar control and fasting blood sugars and even improve sensations throughout your body in the wake of nerve damage, one clinical trial in found.

Whats more, researchers are currently recruiting for clinical trials to look at whether curcurmin (in the form of tablets and injections) can treat diabetes-related vision loss, notes Dr. Li.

The bottom line: Turmeric might have health benefits, but we need way more conclusive research in humans to nail down exactly what it does, and how it does it. But if you love the taste and feel good when you consume it, theres no harm in making it a staple in your diet.