8 Health Benefits Of Turmeric + 11 Ways To Make Sure You Get Enough Daily

Turmeric is a powerful antioxidant herb that’s been used for thousands of years to promote whole-body health and holistic well-being.*

This ancient Ayurvedic root, which is a cousin to ginger, is native to Southeast Asia and sometimes called "Indian saffron" because of its beautiful golden color. It also gives curry powder (and just about any other food it's added to) its yellow pigment.

If you’ve done even a little clicking around the wellness corner of the internet, you’ve likely encountered articles about turmeric and its awesomeness, but knowing how to actually fit it into your everyday life? Not always so obvious.

Maybe you have a few questions around turmeric, like: Is taking a turmeric supplement better than simply adding it my meals? And what the heck is the difference between turmeric and curcumin? We'll answer these, and give you a list of turmeric benefits to boot!

Many curcumin and turmeric studies focus on very concentrated preparations of turmeric supplements (e.g., in powder, tablet, and extract form). This is because a daily, efficacious dose of turmeric is a fantastic way to ensure you're getting the most out of the traditional herb.

For targeted support, a high-quality daily turmeric supplement (like mbg's turmeric potency+) is a simple and effective way to support a healthy inflammatory response and boost antioxidant actions to promote whole-body health.*

That said, adding the powerhouse herb to your day-to-day diet is a fun way to flavor your dishes and sprinkle in some health benefits, too. So, we pose this question: Why choose just one when you can have both?!

Thanks to turmeric's potent antioxidant and inflammatory response balancing actions, there are myriad ways the Ayurvedic spice promotes your health and longevity.*

A daily turmeric supplement can help you get all of these health perks, but I've also included some culinary inspiration for each of turmeric's benefits—so you can support holistic well-being with supplementation and food alike.* (A win for your whole-body health AND taste buds!)

The effect of turmeric's powerful inflammatory regulating properties (which are mainly attributed to the bioactive compound curcumin) offer a protective benefit.*

Curcumin helps modulate inflammatory pathways in multiple ways, which is why turmeric is such a powerful botanical for whole-body health.* According to a 2011 scientific review from Natural Product Reports, curcumin directly binds to pro-inflammatory cytokines3 (e.g., TNF alpha, IL-1 beta, and IL-6—to name just a few) to inhibit their expression.*

In addition to regulating that activity of pro-inflammatory mediators directly, curcumin also interacts with transcription factors4—such as nuclear factor kappa B—to influence gene expression and effectively turn pro-inflammatory genes "off."*

Anti-inflammatory salad dressing

Turmeric helps increase antioxidant capacity and combat oxidative stress—which is especially beneficial for immune support, brain function, and heart health.* According to a 2015 Journal of Functional Foods systematic review and meta-analysis5, curcuminoids have been shown to increase serum concentrations of "master antioxidant" glutathione and protect fatty acids by reducing lipid peroxidation.*

Turmeric’s antioxidant properties also benefit our appearance by protecting the skin from free radicals6, like environmental pollutants and other modern toxins.* So, yes—turmeric kicks free radical butt, and helps support overall oxidative balance.*

Antioxidant-boosting bevvy

Curcumin’s antioxidant and anti-inflammatory properties7 make it a health-promoting powerhouse.* While curcumin is not absorbed that well into the bloodstream, consuming it with black pepper enhances absorption8, thanks to a compound in the pepper called piperine.*

(You can find piperine alongside full-spectrum turmeric in mbg's turmeric potency+—plus ginger root extract, which is another superstar botanical for immune support).*

One of my favorite ancient Ayurvedic remedies is an immune-supporting tea with turmeric, ginger, and black pepper.

Immune-boosting turmeric tea

Add one teaspoon of turmeric to 12 ounces of water and bring to a boil. Take the water off the heat and add 1/4 teaspoon each of ground ginger and black pepper. You can also make this tea into golden milk by using coconut milk instead of water.

The healthy inflammatory response benefits of curcumin can help promote joint strength, function, and mobility by reducing pro-inflammatory biomarkers9 (i.e., ESR and CRP) relevant to joint health.*

It's also beneficial to the musculoskeletal system as a whole: In a 2021 Oxidative Medicine and Cellular Longevity review, turmeric supplements were found to help improve muscle performance and promote healthy muscle recovery10.*

Joint support smoothie

Thanks to their inflammatory balancing and antioxidant actions, curcumin and turmeric demonstrate a number of cardioprotective properties.* According to a 2020 Frontiers review, curcumin even has the ability to support endothelial function12—i.e., vascular relaxation and contraction in the heart and blood vessels.*

Heart-healthy granola

Though we often associate turmeric with spicy foods like curry, it's actually quite soothing for digestion13 and overall gut health.* In fact, a 2020 scientific review from Nutrients reveals that curcumin even helps promote a healthy gut microbiome14 by supporting the growth of beneficial bacteria strains.*

Gut-soothing kitchari

Curcumin has also been found to have an impact on brain-derived neurotrophic factor (BDNF), which affects cognitive function, memory, and mood.* In a 2019 meta-analysis from Nutrition Research, short-term turmeric supplementation (i.e., eight to twelve weeks) was found to significantly increase serum BDNF levels15.*

Evidence from animal studies indicates that curcumin may influence the production of mood-boosting neurotransmitters16 (i.e., serotonin and dopamine) as well, though research in this field is still ongoing.*

Mood-boosting savory oats

Because tryptophan is a precursor to serotonin, getting enough of this amino acid can also help support a stable mood. While it’s mostly found in animal protein, oats are a great plant-based source. (Savory oatmeal, anyone?)

Thanks to its ability to cross the blood-brain barrier, curcumin boasts neuroprotective properties12 to promote healthy brain function and longevity.*

In addition to mood support benefits, BDNF also plays a key role in maintaining cognitive function later in life17, which means increasing levels of BDNF is one more way curcumin can help promote brain health as we age.*

Brain longevity breakfast

Generally speaking, taking a daily turmeric supplement is the best way to ensure you're getting all the curcuminoids you need to reap turmeric's many health benefits.* While there's no official recommendation on how much turmeric to take, on average, most supplements contain 500 milligrams of turmeric or more—but form matters here!

Look for a bioavailable form of turmeric that will allow your body to absorb as many curcuminoids as possible so you can optimize your health benefits. A supplement with full-spectrum turmeric root extract and polar-nonpolar-sandwich (PNS) technology (like mbg's turmeric potency+) enhances bioavailability tenfold compared to common turmeric forms ensure you're getting the most out of turmeric's many perks.*†

From antioxidant benefits to neuroprotective properties, turmeric is a beneficial botanical you'd be smart to add to your spice rack or your supplement regimen.*