Turmeric (Curcuma longa) is a spice and medicinal plant that contains curcumin, an active substance with pronounced anti-inflammatory, antioxidant, neuroprotective, hepatoprotective, choleretic, and mild blood-thinning effects.
It is rich in B vitamins, vitamins C and E, as well as minerals such as iron, potassium, calcium, and magnesium.
Health Benefits
- reduces chronic inflammation, effective for arthritis, autoimmune diseases, inflammatory bowel diseases, and asthma;
- supports liver health, stimulates bile production, helps with non-alcoholic fatty liver disease;
- improves cerebral blood circulation, stimulates the synthesis of neurotrophic factors, reduces anxiety and cognitive fatigue;
- lowers LDL levels, raises HDL, participates in cancer prevention;
- has antioxidant activity, protects cells from damage by free radicals.
Daily Requirement and Forms of Use
Possible forms:
- powder — 1–4 g twice a day;
- standardized extract (90% curcumin) — 200–600 mg 3–4 times a day;
- tincture — 1–4 ml twice a day.
To enhance bioavailability, turmeric is combined with black pepper, ghee, or olive oil.
Traditional forms include “golden milk” (milk or cream, ghee, turmeric, ginger, cinnamon, black pepper, honey) and dishes high in turmeric, such as curry.
Possible Risks of Excess and Their Manifestations
- in gallstone disease — risk of exacerbation due to stimulation of bile secretion;
- enhancement of anticoagulant effects and increased risk of bleeding when taken together;
- with excessive consumption — gastrointestinal disorders, mucosal irritation, exacerbation of peptic ulcers.
