Turmeric Benefits: What Does the Research Say?
Turmeric is instantly recognisable for the vibrant golden colour it brings to curries, soups and drinks. But interest in turmeric now extends well beyond the spice cupboard.
Turmeric has a long history of culinary and traditional use, while one of its naturally occurring compounds – curcumin – has become the subject of considerable scientific research.
So what is turmeric, how is it different from curcumin, and what does research actually tell us about the potential benefits of turmeric? Here's our guide.
What Is Turmeric?
Turmeric comes from Curcuma longa, a plant belonging to the same botanical family as ginger. The underground stem, or rhizome, is dried and commonly ground into the distinctive golden-yellow spice we know as turmeric.
It has a long history of culinary use, particularly across South and Southeast Asia, and has also traditionally been used in Ayurvedic and other traditional health practices.
Today, turmeric can be found in everything from curries, teas and turmeric lattes to concentrated food supplements.
What Are the Potential Benefits of Turmeric?
You'll find plenty of claims online about the health benefits of turmeric, from supporting joints to heart, digestive and skin health. The scientific picture is more complicated.
Much of the modern research into turmeric actually focuses on curcumin and other curcuminoids, naturally occurring compounds found within turmeric. Researchers have investigated these compounds in a number of areas, particularly their interaction with inflammatory and antioxidant pathways.
Some clinical research has produced interesting results, particularly in relation to joint health. However, studies can use very different extracts, concentrations and formulations, so results from a particular curcumin preparation shouldn't automatically be applied to turmeric generally.
Research is continuing, but turmeric or curcumin shouldn't be considered a treatment for a health condition.
What Is Curcumin?
Curcumin is one of the naturally occurring compounds found within turmeric. More specifically, it belongs to a group of compounds called curcuminoids. These compounds are responsible for much of turmeric's characteristic golden-yellow colour and have attracted considerable scientific interest.
This gives us an important distinction - Turmeric is the whole spice. Curcumin is one of the naturally occurring compounds within it.
That's why adding turmeric powder to your dinner isn't the same as taking a concentrated curcumin supplement.
Turmeric vs Curcumin: What's the Difference?
Although turmeric and curcumin are closely related, the terms don't mean the same thing. When you use turmeric powder in a curry or make a turmeric latte, you're consuming the whole spice, which contains curcuminoids alongside many other naturally occurring plant compounds.
Curcumin supplements are generally formulated to provide a more concentrated amount of curcumin or curcuminoids.
This distinction is particularly important when reading about turmeric benefits. A study using a concentrated curcumin extract can't automatically tell us what will happen when we consume culinary amounts of turmeric.
Curcumin and Inflammation
One of the main reasons curcumin has received so much scientific attention is its interaction with biological pathways involved in inflammation.
Laboratory research has identified potentially interesting properties, while turmeric and curcumin preparations have also been investigated in human clinical trials.
However, this doesn't mean that turmeric should be considered a treatment for inflammation or inflammatory conditions. Research is ongoing and findings can vary according to the curcumin preparation, dose and people being studied.
Turmeric, Curcumin and Joint Health
Joint health is one of the most researched areas for turmeric and curcumin. Studies have investigated different turmeric and curcumin preparations in people with osteoarthritis, particularly knee osteoarthritis. Some research has produced encouraging findings relating to measures such as joint discomfort and function.
However, differences between products, doses and study designs make it difficult to draw firm conclusions about turmeric or curcumin supplements generally.
Turmeric supplements shouldn't be used as a replacement for medical treatment for arthritis or persistent joint pain.
What About Curcumin and Antioxidants?
You'll also frequently see curcumin described as an antioxidant. Antioxidants interact with processes involving free radicals – unstable molecules that occur naturally within the body and can also result from environmental factors.
Curcumin has demonstrated antioxidant activity in laboratory research, which is another reason scientists continue to investigate it.
However, laboratory antioxidant activity doesn't automatically mean that taking a turmeric or curcumin supplement will prevent disease or produce a particular health outcome.
How Can You Add Turmeric to Your Diet?
You don't need to take a supplement to enjoy turmeric. This distinctive spice is incredibly versatile and can be added to:
- curries and dahls
- soups and stews
- marinades
- salad dressings
- rice dishes
- roasted vegetables
- smoothies
- teas
- turmeric lattes
Its warm, earthy flavour works particularly well alongside spices such as ginger, cumin and black pepper.
Explore our Turmeric Food & Drink range for turmeric powders, teas, drinks and other ways to incorporate turmeric into your diet.
You can also try our Turmeric Latte recipe for a warming way to enjoy the spice.
Turmeric Food or Turmeric Supplement?
This really depends on why you're choosing turmeric.
If you simply want to include turmeric as part of your diet, using the spice in cooking or choosing turmeric teas and drinks is an easy place to start.
Supplements are different. They provide turmeric extracts, curcumin or curcuminoids in a measured serving and can be considerably more concentrated than turmeric used as a food.
When comparing supplements, look at the label carefully. Products can differ in:
- the amount of turmeric extract
- the amount of curcumin or curcuminoids
- the type of extract
- additional ingredients
- recommended daily serving
- how the product has been formulated for absorption
Explore our Turmeric & Curcumin Supplements range to compare the different options available at Evergreen.
Why Do Turmeric Supplements Often Contain Black Pepper?
Curcumin isn't particularly well absorbed when consumed on its own. That's why you'll often see turmeric and curcumin supplements formulated with black pepper extract, sometimes listed as piperine.
Piperine is a naturally occurring compound in black pepper and is used in some formulations to increase curcumin's bioavailability – essentially, the amount that becomes available to the body.
Black pepper isn't the only approach, however. Supplement manufacturers use a variety of formulations designed to influence curcumin absorption.
Does Turmeric Need Black Pepper?
Not necessarily. This is a common misconception. Black pepper or piperine is one method used in some curcumin supplements to improve bioavailability, but other formulations use different approaches.
And if you're simply using turmeric as a culinary spice, there's no need to treat every turmeric-containing meal like a supplement formulation.
How Do You Choose a Turmeric or Curcumin Supplement?
Rather than simply choosing the product with the largest number on the front, look at what the supplement actually provides.
Consider:
Turmeric or curcumin? Check whether it contains turmeric powder, turmeric extract, concentrated curcuminoids or a combination.
Curcuminoid content - Some supplements clearly state how much curcumin or total curcuminoids they provide.
Formulation - Look at whether the supplement includes piperine or uses another formulation designed to influence absorption.
Serving size - Compare the amount provided per recommended daily serving rather than simply per capsule.
Additional ingredients - Some turmeric supplements combine turmeric or curcumin with other botanical or nutritional ingredients.
Is Turmeric Safe?
Turmeric is widely consumed as a culinary spice. Concentrated turmeric and curcumin supplements are different and aren't necessarily suitable for everyone.
Supplements may cause side effects in some people and can interact with medicines. If you're pregnant or breastfeeding, take medication, have an existing health condition or are unsure whether a turmeric or curcumin supplement is appropriate for you, speak to your doctor or pharmacist before taking one.
The Evergreen View
Turmeric is a wonderfully versatile spice with a fascinating history and an increasingly large body of scientific research surrounding it.
The important thing is to separate turmeric's traditional and culinary use from the research into concentrated curcumin preparations. While there are interesting areas of research, we wouldn't describe turmeric as a treatment or assume that every turmeric food or supplement will have the same effects.
If you'd like to include more turmeric in your diet, explore our Turmeric Food & Drink range. For concentrated extracts and curcumin formulas, browse our Turmeric & Curcumin Supplements collection.
Evergreen – Good Health, Naturally.
This article is for informational purposes only and isn't intended to diagnose, treat or prevent any medical condition or replace individual medical advice.
Studies
Efficacy and mechanisms of curcumin in the treatment of osteoarthritis: A scoping review
Do you want to know more about superfoods? Then read our blog 'The Best Ways to Use Acai Powder'.
Updated 17th September 2026
