Turmeric, also known as the golden spice, originated in South Asia. It is used plentiful across the continent and even in the Middle East.
Though its therapeutic properties are no hidden secret in Asia, it is increasingly becoming prominent in the West. Turmeric is sold and consumed as lattes, smoothie bowls, immunity booster shots, and supplements. Turmeric has established a powerful place in the wellness industry. Curcumin is the most active enzyme in turmeric.
Though widely used, does turmeric have any side effects? Let’s delve into the details below.
What Is Turmeric?
Scientifically known as Curcuma longa, it belongs to the ginger family and even shares a mutual appearance.
Turmeric is an essential part of Indian cuisine and has an earthy, bitter, and pepper-like flavor. Turmeric is majorly grown in India and consumed.
The dried powder form of turmeric is more common than the fresh root. It comprises carbohydrates, fiber, starch, and multiple therapeutic enzymes and nutrients. The stalks of the turmeric root are rich in plant enzymes, particularly curcuminoids. These enzymes have several benefits and give this spice its vibrant color.
The widely tested curcuminoid is curcumin, and around 4% of turmeric is curcumin.
A few commercially sold turmeric or curcumin powders may also contain illegal additives leading to turmeric adulteration.
Why Add Turmeric To Your Diet?
Turmeric is a flavoring agent and natural food dye in the kitchen. Apart from its uses in the food industry, it is used for therapeutic purposes too.
Some of the benefits it withholds are:
- Antioxidants: Molecules called free radicals are highly unstable and accelerate one’s disease condition. Powerful antioxidants like curcumin stabilize these molecules preventing conditions like diabetes and cardiac disorders from progressing or developing.
- Cancer: Curcumin slows the progression of cancer growth and promotes cell death. Several studies have been exploring the involvement of turmeric in the treatment of prostate, breast, pancreatic, lung, and colorectal cancers.
- Inflammation: Numerous diseases are associated with inflammation, and curcumin may aid in reducing those inflammation symptoms. It is beneficial in inflammatory conditions like arthritis, IBS, and depression.
- Cardiac Health: Studies have noted a reduction in blood pressure and improved blood vessel function after consuming curcumin supplements. They may also reduce heart attacks through their ability to lower cholesterol and fight inflammation.
- Brain Health: Brain disorders like Parkinson’s, and Alzheimer’s, have been tested with curcumin with positive results.
Unfavorable Effects Of Turmeric And Curcumin
You can safely consume turmeric and its extracted active enzyme, curcumin, without adverse reactions. But ingesting high amounts of turmeric or curcumin may lead to specific side effects.
Side Effects Of Turmeric:
Certain vegetables like spinach, collard greens, beetroot, and turmeric contain oxalates, which may lead to the development of kidney stones in people at risk. Turmeric consists of around 2% oxalate, potentially contributing to kidney stones.
Additionally, some sources of turmeric, mainly cheap ones, may be adulterated or contaminated with additives making it harmful to our health. Studies have tested such sources to find fillers like cassava, flour, and barley.
Individuals suffering from gluten intolerance or celiac disease may unknowingly consume such additives, which can be detrimental to their health. Since most additives are flour, the sellers add harmful food dyes to mimic turmeric’s vibrant color.
One commonly used hazardous coloring agent is metanil yellow (acid yellow 36). This chemical may contribute to brain disorders or cancer when consumed in higher quantities. No specific record or document lists its ill effects on humans. But it is illegal to use metanil yellow in Europe and the USA.
Adulterated turmeric may also contain lead, which is hazardous to the body.
Pharmaceutical Effects Of Turmeric:
The amount of turmeric used in food is minimal and may not alter how you process your medications. However, it can enhance or block the effect of certain drugs, for instance, blood thinners like warfarin or aspirin.
Turmeric has anti-coagulating properties and can interfere with the medications taken to reduce blood clotting. It can also lower blood glucose levels and may enhance the effect of diabetic medications or insulin.
Decreased blood pressure is another noted symptom of consuming turmeric, and it may enhance drugs taken for hypertension. It may also spike the amount of acid produced in the stomach, altering the effect of antacids.
To prevent such drug interactions, consult your physician before taking any supplements.
Side Effects Of Curcumin:
Consumption of curcumin in appropriate doses has no reported complaints of side effects.
Ingesting 490 grams of curcumin daily for a week resulted in no side effects in 10 test subjects.
A recent study from 2021 also showed that dosages of about 1,000 mg of curcumin per day might not lead to any adverse effects.
Higher doses may create some symptoms like stomach discomfort, skin rashes, and nausea. These commonly occur when doses are higher than 1,000 mg.
Pharmaceutical Effects Of Curcumin:
Similar to turmeric, curcumin is safe for consumption. But it might interfere with certain medications in moderate doses. The medicines include antibiotics, antihistamines, antidepressants, anticoagulants, chemotherapeutic agents, and cardiovascular drugs.
According to a study, adding curcumin to fluoxetine enhanced its effects. Curcumin increases the levels of sulfasalazine in the body, improving its effectiveness. Sulfasalazine is a drug for rheumatoid arthritis and ulcerative colitis.
Curcumin might alter and interfere with drugs used in chemotherapy for treating cancer. However, there is limited research to conclude whether curcumin reacts with certain medications. For precautionary methods, do consult your doctor before starting supplementation.
How Much Of Turmeric Can You Take?
There is no official amount of turmeric to be taken or a specific tolerant dosage. Every supplement company will mention the appropriate dosage on the label for people to follow.
The WHO expert committee on food additives mentions a maximum of 3mg/kg turmeric as a safe amount.
A few pieces of evidence have pointed out negligible side effects with 3,600-8,000 mg or even 12,000 mg of turmeric.
Always take the consultancy of a doctor to determine the appropriate amount to intake.
How To Determine The Quality Of Turmeric?
Some turmeric products may contain fillers like flour with toxic substances not written in the list of ingredients. Biochemical analysis is the only way to identify adulterated products.
It is better to buy from a certified company with good reviews or other trustworthy sources. This way, we can prevent purchasing fraudulent products and consuming altered turmeric.
Conclusion
When you take the recommended dosage of turmeric and curcumin, they do not cause any adverse effects. Even higher doses result only in minor symptoms like nausea, headache, or stomach ache.
Adulterated turmeric does exist, and you can prevent consuming it by opting for certified goods.
When had with certain medications, they may alter the activity of the drug. Take precautions before taking turmeric and curcumin supplements. Always consult a qualified medical expert.
