Turmeric, a popular spice used in Indian and Asian cuisine, is often touted for its potential health benefits, including relief from arthritis and joint pain.
In this article, we’ll explore the science behind these claims and determine whether turmeric lives up to its reputation as a natural remedy for joint pain.
Turmeric: A Unique Spice with Potential Health Benefits
Turmeric, a plant from the ginger family, is widely used in Asian cooking and is the primary ingredient in curry. The stems and roots of turmeric are ground into a powder and are rich in curcumin, a yellow-colored substance with various health benefits[1]Razavi BM, Ghasemzadeh Rahbardar M, Hosseinzadeh H. A review of therapeutic potentials of turmeric (Curcuma longa) and its active constituent, curcumin, on inflammatory disorders, pain, and their … Continue reading.
In every 1,000 mg of turmeric, there are approximately 30 to 50 mg of curcumin.
Anti-Inflammatory Properties of Curcumin
Numerous animal studies have demonstrated the antioxidant and anti-inflammatory properties of curcumin. Inflammation is a natural response of the body to injuries, bone fractures, or tendon ruptures. However, some people may experience autoimmune diseases where their immune system attacks itself, such as rheumatoid arthritis.
Turmeric and curcumin have been shown to alleviate pain through their anti-inflammatory, antioxidant, and antiapoptotic properties. The curcumin antinociceptive effect might be due to the activation of opioid mechanisms.
The antinociceptive effect of these compounds has been confirmed in several clinical trials and animal models of pain including acetic acid–induced visceral pain in rats, a rat model of formalin-induced orofacial nociception, diabetic neuropathic pain in rodents, chronic constriction injury model of neuropathic pain in mice, and postoperative pain in rats.
The Science Behind Turmeric and Joint Pain
Curcumin, the active compound in turmeric, has been shown to reduce levels of interleukin-6 and C-reactive protein in cells and animal studies. These substances are general markers of inflammation in the body. However, when it comes to human trials, the evidence is less convincing.
Although many studies have been conducted on turmeric for various health conditions, the quality of these studies is often lacking. None of them have definitively demonstrated that turmeric or curcumin can improve joint health. When compared to a placebo, acetaminophen, or anti-inflammatory medications, the evidence for turmeric’s effectiveness in reducing joint pain is inconclusive.
A meta-analysis of eight randomized trials found that taking about 1,000 mg of turmeric daily for three months provided significant relief from arthritis symptoms. These benefits were similar to those of non-prescription non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or diclofenac[2]Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of … Continue reading.
Supplements and Absorption
When purchasing supplements, it is essential to remember that they are not regulated as strictly as medicines. Manufacturers can claim health benefits without providing the same level of supporting evidence as required for drugs.
If you decide to use turmeric supplements, ensure they also contain piperine, a substance found in black pepper that aids in curcumin absorption.
Curcumin in Regular Diet
The amount of turmeric and curcumin in one’s diet varies depending on the products used. The average Indian diet contains about 2,000 mg of turmeric, providing around 60 mg of curcumin per day.
Side Effects and Recommended Dosage
High doses or long-term use of turmeric may cause gastrointestinal problems, similar to those experienced with NSAIDs. It is advised not to exceed 2,000 mg of turmeric per day.
Weighing the Pros and Cons
Despite the lack of strong evidence supporting turmeric’s effectiveness for joint pain, it is worth noting that it is generally safe to consume, inexpensive, and has a pleasant taste.
Furthermore, some studies have suggested that turmeric may have potential benefits for other health conditions, such as depression, Alzheimer’s disease, cancer, and heart disease. However, these findings are also not yet supported by solid evidence.
The Bottom Line
There isn’t much scientific evidence that turmeric can help with arthritis or joint pain. But it is a safe and cheap option that people curious about its possible benefits might want to try. Also, more research may find new evidence that it can help with joint pain or other health problems.
If you’ve had joint pain or other health problems that turmeric helped with, feel free to share your story in the comments. Even though there isn’t much evidence, personal stories may help people consider using turmeric as a natural remedy.
In conclusion, always remember that your health is up to you. It’s important to know what’s going on and make decisions based on your best information. Keep an open mind and keep up with the latest research because scientists are still learning more about natural remedies like turmeric.
MD, PhD. Physical Medicine & Rehabilitation Physician from São Paulo - Brazil. Pain Fellowship in University of São Paulo.
References
| ↑1 | Razavi BM, Ghasemzadeh Rahbardar M, Hosseinzadeh H. A review of therapeutic potentials of turmeric (Curcuma longa) and its active constituent, curcumin, on inflammatory disorders, pain, and their related patents. Phytotherapy Research. 2021 Dec;35(12):6489-513. |
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| ↑2 | Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of medicinal food. 2016 Aug 1;19(8):717-29. |