20 Health Benefits of Turmeric

• Published July 15, 2025

• 2 Comments

You have probably used turmeric in some of your recipes because it is a spice that adds flavor and color to dishes. However, turmeric supplements, which contain a higher dose of turmeric and curcumin, can deliver a variety of health benefits. The turmeric plant is grown commercially in India and Southeast Asia, and there are numerous turmeric benefits backed by science due to its therapeutic properties, which include anti-inflammatory and antioxidant effects.

What is Turmeric?

The turmeric plant is in the ginger family. The spice for food or supplements is obtained by processing the Curcuma longa plant’s rhizomes, which are continuously growing underground tuberous stems. Rhizomes have a yellowish-brown skin and orange interior, giving processed turmeric its distinctive orange-yellow color. Turmeric has a complex nutritional profile, comprised of over 100 identified components. The main components are a volatile oil containing turmerone and coloring agents called curcuminoids, which are natural antioxidants. Turmeric contains approximately 5-6% curcumin, the primary curcuminoid.

The nutrients in one tablespoon of ground turmeric include the following.

• Protein – .53 g
• Lipid fat – .67 g
• Carbohydrates – 4.42 g
• Sugars – .22 g
• Fiber – 1.43 g
• Calcium – 12.44 mg
• Iron – 2.82 mg
• Magnesium – 13.12 mg
• Phosphorus – 18.22 mg
• Potassium – 171.7 mg
• Sodium – 2.58 mg
• Metals that include zinc and copper
• Minerals that include manganese and selenium
• Vitamin E – .21 mg
• Vitamin C – 1.76 mg
• Folate total – 2.65 mcg
• Folate DFE – 2.65 mcg-DFE
• B vitamins thiamin, riboflavin, niacin and B6
• Vitamin K – .91 mcg
• Fatty acids

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When comparing turmeric vs curcumin, you learn that turmeric is a plant and curcumin is an active compound in the turmeric plant’s roots. Turmeric root contains a small amount of curcumin, but curcumin is a powerful antioxidant.

In fact, turmeric health benefits are mainly attributed to the three curcuminoids identified in the turmeric plant: curcumin demethoxycurcumin, 5’-methoxycurcumin, and dihydrocurcumin. Curcumin is the most powerful of the three in terms of therapeutic effects.

20 Benefits of Turmeric

Turmeric and the polyphenol curcumin benefits are wide-ranging. The following are 20 health benefits researchers have identified.

1. Reduces swelling and supports tissue health

The beneficial properties of turmeric, particularly curcumin, are well documented. It has been shown to improve symptoms in a variety of conditions marked by immune overactivity and tissue irritation

2. Reduces joint discomfort

A study focused on investigating whether turmeric had any effects on knee osteoarthritis pain and joint functioning. The study concluded that turmeric was beneficial. Taking turmeric for joint pain also improved physical functioning. A review of 10 studies found that turmeric had effects similar to taking NSAIDs.

3. Delivers antioxidants

Curcumin has powerful antioxidant properties, meaning it can neutralize free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of various diseases by disrupting normal cellular functions.

4. Improves digestion

Taking turmeric for digestion may relieve symptoms associated with diseases and and maintain overall gastrointestinal wellness. The properties of curcumin also support gut health and ease discomfort after meals.

5. Strengthens the immune system

By taking turmeric, the immune system is strengthened in several ways. Clinical research suggests that curcumin may stimulate the immune system to combat conditions such as tumor cells and others. Turmeric may also moderate age-related changes to the immune system. It has been shown to increase the expression of cytokines and other signaling proteins in the immune system.

6. Promotes healthier skin

Turmeric and curcumin antioxidant properties promote healthy skin. There is significant evidence demonstrating that curcumin may be effective in treating certain skin diseases.

7. Enhances brain functioning

Turmeric and its active curcumin compound can improve memory and attention in people with mild, age-related memory loss. Taking turmeric for brain function offers therapeutic benefits that include enhancing working memory and protecting against neurodegeneration.

8. Promotes heart health

Studies have found that curcumin supplementation may improve vascular endothelial (blood vessel lining) functioning, increase nitric oxide bioavailability and reduce imbalance between free radicals and antioxidants.

9. Supports emotional balance

Curcumin has shown promise in helping people manage symptoms related to mood, including low emotional well-being.

10. Improves wound healing

The antioxidant effects of turmeric and curcumin aid wound healing. It may also increase collagen production for tissue repair, aid in the formation of new blood vessels and promote cell proliferation and migration for tissue regeneration. Taking turmeric for skin health also makes sense because it protects against free radical damage due to environmental factors.

11. Improves chronic fatigue symptoms

Curcumin was found to decrease chronic fatigue significantly in people with conditions like Myalgic Encephalomyelitis/Chronic Fatigue Syndrome after eight weeks of daily supplementation. Curcumin may have an exercise anti-fatigue effect by modulating the expression of various proteins that regulate energy metabolism.

12. May aid post-workout recovery

Curcumin may aid post-workout recovery by supporting muscle relaxation and reducing exercise-related discomfort. Its antioxidant properties also help protect cells from damage after physical activity.

13. Improves oral health

Turmeric has antibacterial properties, so it can reduce the bacteria that lead to cavities. Its natural properties can promote a cleaner, healthier mouth environment.

14. May support hormone balance

Curcumin may support hormone balance by helping regulate how the body processes hormones like estrogen and progesterone. Studies suggest it could be especially helpful for women with hormonal imbalances.

15. May support cognitive function

Curcumin may support cognitive function by promoting healthy brain cell activity and protecting against age-related decline. Research suggests it can help maintain memory, focus, and overall mental clarity, especially in older adults.

15. May help with sleep

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Curcumin may help with sleep by promoting relaxation and supporting a balanced mood, which can contribute to better rest. Some studies suggest it may influence sleep-related neurotransmitters and reduce nighttime disruptions. Its calming properties may be especially helpful for people experiencing occasional sleep difficulties.

17. Supports eye health

A recent study reported curcumin supplements may reduce the risk of developing age-related macular degeneration (AMD). Numerous clinical studies have found that curcumin may have therapeutic value in treating many eye conditions. In addition, the antioxidant power of turmeric and curcumin contributes to maintaining healthy eyes.

18. Help with weight management

Curcumin may contribute to different processes and systems involved in anti-obesity action. They include lipid metabolism, energy expenditure, сontrol of gut microbiota and more. Oxidative damage plays a major role in obesity by influencing the development of fat cells. Curcumin reduces cell damage from oxidation and may help with weight management.

19. Protects against high cholesterol

Researchers are studying the ability of curcumin to increase HDL cholesterol and reduce LDL cholesterol. Once again, the antioxidant effects of curcumin play a role in managing cholesterol levels. Curcumin may also inhibit cholesterol synthesis and increase cholesterol excretion.

20. Slows aging

The properties of turmeric and curcumin, and their other health benefits, may contribute to longevity by reducing the risk of developing various diseases and supporting healthy systems.

One Spice Delivering Many Benefits

Research is ongoing into the numerous health benefits of turmeric, particularly those associated with curcumin. However, turmeric has many healthy nutrients in addition to curcumin, making supplementation a good addition to most health routines. Turmeric has low bioavailability; therefore, most supplements are formulated with turmeric and black pepper (piperine), as the pepper enhances absorption. It is essential to consult with your doctor before starting turmeric supplementation. Though it is used as a spice in most households, the turmeric supplements have a much higher concentration of the plant root.

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About the Author

Michael Levin

Michael Levin is a hemp enthusiast, a researcher, writer and editor in the cannabis space, experienced CBD user and educator. He believes dietary supplements can help improve our overall health and wellbeing.

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