Are Turmeric Supplements Safe And Good For Health?

Studies show that turmeric supplements have health benefits, but curcumin is difficult to study. (Peggy Kormarie for The Washington Post).

Every day before work, orthopedic surgeon Nick Denobele swallows a 1,000-milligram capsule of turmeric as protection against arthritis.

"As an older athlete with joint problems, it was an integral part of my plan to keep moving," says DiNubile, who prefers supplements to prescription drugs or NSAIDs. "I love the security of it."

De Nobile, who practices in the Philadelphia area, said he is convinced by studies showing the supplement is somewhat effective against arthritis pain and inflammation. But she cautions, "You have to give it time—about two months—and not everyone will respond. You have to be honest with yourself to see it improve."

She thinks he is helping her. "Is it a placebo effect?" he said. "I don't think so."

The National Center for Complementary and Integrative Health (NCCIH) says there is insufficient evidence from human studies to determine the effectiveness of turmeric supplements. Most of the current research is done in the laboratory - not in humans, but in cell lines and animals.

What is a good turmeric supplement?

Turmeric is a plant belonging to the ginger family native to Southeast Asia. It is used in many dishes such as Indian curries and has historically been used in East Asian medicinal systems such as India and China.

Non-traditional approaches are generally not considered mainstream, but natural herbal remedies have long been prevalent in many developing countries and are always widely used, especially during epidemics.

Turmeric is prescribed for many ailments including arthritis, indigestion, respiratory infections, allergies, depression and dementia. (Curcumin, which gives turmeric its yellow color, is an important component of turmeric. The two names are often used interchangeably, as turmeric's activity is usually associated with curcumin, and vice versa.)

Research shows that curcumin is an anti-inflammatory agent and a powerful antioxidant, meaning it can neutralize dangerous free radicals. (Free radicals are unstable molecules produced during cellular metabolism that accumulate in the body and damage other cells, increasing the risk of cancer and other diseases.)

Is it safe to take turmeric supplements?

The NCCIH, part of the National Institutes of Health, says it's probably safe (for non-pregnant people) to take recommended amounts by mouth. (The recommended amount is usually listed on bottle labels. DiNubile recommends 1,000 milligrams per day.)

According to the NCCIH, turmeric is difficult to study because curcumin is unstable and poorly absorbed.

"There's a lot of literature on curcumin, but the vast majority of it has been pre-clinical or lab-tested," said de Craig-Hope, "so it's not easy to predict how it might or might not work in humans." . . NCCIH Assistant Director of Correspondence. A many clinical trials have failed to replicate the activity seen in cells or animals, which is common not only in herbal medicine but also in pharmaceutical research, he says.

Rui Hai Liu, professor of food sciences at Cornell University's College of Agriculture and Life Sciences, agrees that what happens in the test tube doesn't always happen in humans. "Many diseases are caused by oxidative stress, and curcumin is a good antioxidant, but we still don't have enough human data to prove these effects," he said.

"In general, marketing moves faster than research on any supplement," says Michael Ormsby, professor of nutrition and integrative physiology and director of the Institute for Sports Science and Medicine at Florida State University's College of Health and Human Sciences.

However, for those who suffer from pain and inflammation or engage in physical activities that cause chronic inflammation, "there are moderate benefits to taking turmeric," he says. Ormsby cited a study that reported four weeks of daily 1,500 milligrams of curcumin supplementation was as effective as 1,200 milligrams of ibuprofen daily for symptoms of knee osteoarthritis.

"Individual responses will likely vary depending on use, and more research is needed for other possible benefits of turmeric extract," he said. But, he added, "Incorporating turmeric extract into the diet doesn't do much harm."

Nutritional biologist Debbie Vetter said human studies of the product are difficult to evaluate. "Due to differences in the curcumin used, it's difficult to compare studies because products can differ in composition and dosage," says Vetter, associate professor of education at the University of California, Davis.

Who should not take turmeric supplements?

According to the NCCIH, turmeric should not be used during pregnancy and breastfeeding in amounts greater than those found in food.

What to look for in a turmeric supplement?

Turmeric or curcumin is poorly absorbed, so many supplements combine it with oils such as piperine, black pepper extract, or soy lecithin to improve absorption. When buying turmeric supplements, check the label to see if it is added.

Vetter said consumers should tell their doctor if they are taking turmeric or any dietary supplement.

Side effects are usually minimal, but some people have reported indigestion - diarrhea - after taking it.

Are turmeric and other additives regulated?

Americans love their supplements. According to a 2017-2018 survey by the Centers for Disease Control and Prevention, about 60% of American adults take them, primarily vitamin-mineral products, vitamin D and omega-3 fatty acids.

In addition, millions of Americans rely on so-called home remedies for various ailments, a term often used in conjunction with "complementary" or "alternative" medicine to distinguish them from Western practices that rely on routine doctor visits and products. .

The Food and Drug Administration does not regulate dietary supplements in the same way as regular drugs, and the agency must prove their safety and effectiveness before licensing them. On the other hand, supplements do not require FDA approval before being sold.

Supplement companies must have evidence that their products are safe, but are not required to submit them to the FDA in order to sell their products. Also, the agency cannot take action against potentially harmful food additives until they are actually on the market.

Dietary supplement labels may contain certain types of health claims, but they must be followed by the following statement: "This claim has not been evaluated by the Food and Drug Administration." This product is not intended to diagnose, treat, cure or prevent any disease.

Dr. Peter Cohen, associate professor of medicine at Harvard Medical School and MD at the Cambridge Health Alliance, examines the safety of nutritional supplements. It advises consumers to be wary of supplemental claims that "may not be supported by evidence from human trials." "If you don't see any prompts, that's great."

He recommends purchasing products certified by an independent third party, such as NSF or USP, USP. Both "test the products at the request of the company, so when you see it on the label, you know the company is trying to do the right thing," Cohen said.

"Turmeric has not been masked as a cause for concern until now," said Cohen, whose research has uncovered many cases of fake dietary supplement use.

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