SuppleGut Take the quiz

Ayurveda · Traditional Chinese medicine · Western herbalism

TurmericCurcuma longa

In 132 people with dyspepsia, turmeric lowered pain scores more than placebo and similarly to omeprazole; liver injury and lead adulteration are documented.

Botanical name
Curcuma longa
Part used
rhizome
Also called
Sanskrit Haridra; Hindi Haldi; pinyin Jiang huang (姜黃 / 薑黃); Indian saffron, Curcumae longae rhizoma, Curcumin (the best-known pigment, not the whole root)
Used in
Ayurveda, Traditional Chinese medicine, Western herbalism
Taken for
Indigestion, Bloating, Gas, The gut lining, Liver and bile
Sold as
capsules, powder, tea, extract, tincture

The plant

Turmeric is the underground stem (rhizome) of Curcuma longa, a ginger relative grown across South and Southeast Asia. The orange-yellow color comes from curcuminoids, of which curcumin is the best known. The rhizome is boiled, dried and ground to the powder sold as a spice; supplements use the powder, a solvent extract standardized to curcuminoids, or isolated curcumin.

The distinction matters for reading trials. Curcumin is poorly absorbed on its own: in one study 2 g of curcumin in healthy volunteers gave serum levels that were undetectable or very low, whereas adding 20 mg of piperine, the pungent compound of black pepper, raised the bioavailability by 2,000%. That is why many products pair the two, or use lipid or nanoparticle formulations, and why a dose in milligrams on a label is only meaningful alongside the formulation.

Ground turmeric, curcumin capsules and extracts that contain the whole rhizome profile are three different things. The European herbal monograph covers the rhizome (powder, tea, tinctures and dry extracts), while the ulcerative colitis trials below used curcumin capsules.

How the traditions use it

Ayurveda (about Ayurveda)

Ayurveda knows turmeric as haridra. A modern table of classical properties, drawn from the tradition’s texts, lists it as pungent (katu) and bitter (tikta) in taste, dry (ruksha) in quality and heating (ushna) in effect, with a reducing action on the kapha and pitta doshas, and actions named prameha-hara (against a pattern of urinary and metabolic disorders) and kushthaghna (against skin disorders). The sources we read did not list digestive actions for haridra, so we do not state any. These are the tradition’s categories, not findings about the body.

Traditional Chinese medicine (about TCM)

Jiang huang, the Chinese turmeric rhizome, is classed as pungent, bitter and warm, entering the liver and spleen channels, and grouped among the blood-activating analgesic herbs. A university herb database lists its actions as eliminating blood stasis, promoting the flow of qi and relieving pain, with indications that include pricking pain in the chest and hypochondriac regions (the area under the ribs), abdominal masses, menstrual absence and rheumatic pain of the shoulder and arm. The database does not list the fullness and flatulence for which the European tradition uses it.

Western herbalism

In European herbal practice turmeric root is a bitter digestive herb. The European Medicines Agency’s herbal committee lists turmeric rhizome as a traditional herbal medicine for the relief of digestive disturbances such as feelings of fullness, slow digestion and flatulence, a listing based on long-standing use alone.

What is in it

The rhizome contains curcuminoids (curcumin and related compounds) and a volatile oil. Curcumin is rapidly metabolized in the liver and intestinal wall, which is why oral curcumin alone reaches low blood levels; piperine inhibits that glucuronidation and raised curcumin exposure about 20-fold in healthy volunteers (a 2,000% increase). A review of curcumin’s drug interactions reports laboratory and animal findings that curcumin inhibits several cytochrome P450 enzymes and the transporter P-glycoprotein. The European monograph notes that turmeric may stimulate bile secretion, which is the basis of its caution for people with bile duct disease.

What the human trials show

The most direct evidence is in functional dyspepsia. The Cochrane review of non-Chinese herbal medicines for functional dyspepsia found that Curcuma longa probably gives a moderate improvement in global symptoms at four weeks against placebo (mean difference −3.33, 95% CI −5.84 to −0.81; 2 studies, 110 participants, moderate certainty), and may raise the improvement rate (risk ratio 1.50, 95% CI 1.06 to 2.11; 1 study, 76 participants, low certainty). A later 132-patient trial compared curcumin, omeprazole and placebo for four weeks: pain scores fell by 16.98 points on curcumin against 10.53 on placebo (P < 0.001), and the curcumin and omeprazole groups did not differ significantly (pain −14.69 on omeprazole).

For irritable bowel syndrome the evidence is weaker. A pilot of 207 volunteers randomized to one or two tablets of standardized turmeric extract daily for 8 weeks reported a 53% and 60% fall in IBS prevalence, but it had no placebo group. A separate trial of curcumin plus fennel essential oil is described on the fennel page.

In ulcerative colitis, a diagnosed disease treated by physicians, curcumin has been tested only as an add-on to mesalamine. In 50 patients with active mild-to-moderate disease, 3 g a day for one month produced clinical remission in 53.8% against none on placebo (P = 0.01). In 89 patients in remission, 2 g a day for six months gave relapse rates of 4.65% against 20.51% on placebo (P = 0.040). Both trials were small.

StudyDoseWhat it found
Cochrane review of non-Chinese herbal medicines for functional dyspepsia (Curcuma longa: 2 studies, 110 participants) PMID 37323050Various, 4 weeksGlobal symptoms MD -3.33 (95% CI -5.84 to -0.81), moderate certainty; improvement rate RR 1.50 (1 study, 76 people), low certainty
Randomized double-blind trial, 132 patients with functional dyspepsia: curcumin vs omeprazole vs placebo PMID 346528614 weeksPain score change -16.98 vs -10.53 on placebo (P < 0.001); not different from omeprazole (-14.69)
Partially blinded randomized pilot, 207 volunteers with IBS, no placebo group PMID 156739961 or 2 tablets of standardized extract daily, 8 weeksIBS prevalence down 53% (one tablet) and 60% (two tablets); about two-thirds reported improvement
Randomized placebo-controlled trial, 50 patients with active mild-to-moderate ulcerative colitis, added to mesalamine PMID 257247003 g a day curcumin, 1 monthClinical remission 53.8% vs 0% (P = 0.01); endoscopic remission 38% vs 0%
Randomized double-blind trial, 89 patients with quiescent ulcerative colitis, added to sulfasalazine or mesalamine PMID 171013001 g after breakfast and 1 g after the evening meal, 6 monthsRelapse 4.65% (2/43) vs 20.51% (8/39) on placebo (P = 0.040)

How much the studies and the texts used

The European monograph’s traditional-use doses for adults are 0.5 to 1 g of powdered rhizome two or three times daily; a tea of 0.5 to 1.0 g in 150 ml of boiling water two to three times daily; a 1:10 tincture, 0.5 to 1 ml three times daily; or dry extracts at 90 to 162 mg a day (DER 13-25:1) or 100 to 200 mg twice daily (DER 5.5-6.5:1).

Trials used curcumin capsules at 2 g and 3 g a day in ulcerative colitis, and one or two tablets of standardized extract daily in the IBS pilot. We could not find an Ayurvedic or Chinese pharmacopoeial dose that we can cite.

Doses here describe what studies and pharmacopoeias used. They are not a recommendation for any person; a clinician or pharmacist who knows your medicines and conditions is the right person to ask.

Side effects and cautions

Liver injury is the documented serious risk. The US Drug-Induced Liver Injury Network reported 10 turmeric cases (2004 to 2022; 6 since 2017): mostly hepatocellular, median age 56, a latency of 1 to 4 months, 5 hospitalized and 1 death from acute liver failure; 7 of 10 carried the immune gene variant HLA-B*35:01, and 3 of the 7 products tested also contained piperine. The European monograph lists mild dry mouth, flatulence and gastric irritation, and does not advise turmeric with bile duct obstruction, bile duct inflammation, liver disease or gallstones. Safety in pregnancy and breastfeeding is not established and under-18 use is not established.

Adulteration: a study of the Bangladeshi supply chain (524 samples) found lead chromate yellow pigment added to turmeric in 7 of 9 major producing districts, with turmeric powder up to 1,152 µg/g of lead. That is a regional finding, not a statement about all turmeric.

Interactions

The European monograph reports no interactions. A review of curcuminoid drug interactions found changes in blood levels with cardiovascular drugs, antidepressants, anticoagulants, antibiotics, chemotherapy and antihistamines in laboratory and animal work, by inhibiting cytochrome P450 enzymes and P-glycoprotein, and noted only one clinical trial showing a significant change in a conventional drug. Because the ulcerative colitis trials were add-on studies with mesalamine or sulfasalazine, that combination was tested; others were not. The catalog’s own drug rules for turmeric products are listed automatically on this page.

Medicines the quiz checks turmeric against

When a quiz taker names one of these medicines, the rule below fires. Each comes from a published interaction reference; none is a diagnosis:

Turmeric on the shelf: the products that contain it

The products here name turmeric among their actives. How much of it a serving holds, and whether that matches any trial, is on each page.

Zenwise Digestive Enzymes 4.4 out of 5 from 67,600 ratings from Amazon · $0.33 a day Almape Papaya Seeds Gut Reset Formula 4.82 out of 5 from 6,379 ratings from tryalmape.com · $1.13 a day Omyo GLP-1 Digestive Support 4.8 out of 5 from 2,814 ratings from omyohealth.com · $2.00 a day JSHealth Vitamins Detox + Debloat Formula 4.3 out of 5 from 2,339 ratings from Amazon · $1.30 a day Triquetra Health Flora Biome Live Probiotic 4.3 out of 5 from 1,894 ratings from Amazon · $1.47 per day at one tablespoon; $2.94 at the two the label allows Thorne Curcumin Phytosome (Meriva) 4.6 out of 5 from 1,569 ratings from Amazon · $1.20 a day Jupi Debloat & Hydration Powder 4.1 out of 5 from 1,568 ratings from Amazon · $1.40 a day ActivatedYou Morning Complete 3.9 out of 5 from 1,503 ratings from Trustpilot · $2.08 a day Ancient Nutrition SBO Probiotics Ultimate 4.6 out of 5 from 1,300 ratings from Amazon · $1.70 a day Pukka Herbs Three Ginger Organic Herbal Tea 4.6 out of 5 from 712 ratings from Amazon · $0.38 per cup for a single box ($7.54 for 20 at Vitacost); $0.29 a cup in the Amazon four-pack Snap Supplements Gut Health 4.5 out of 5 from 410 ratings from Amazon · $1.20 a day Silver Fern Brand Gut Repair 4.1 out of 5 from 344 ratings from Amazon · $1.13 a day

Which product, for your symptoms?

Three minutes, no sign-up: the quiz turns your symptoms and routine into one named product and says why.

Take the quiz

Often paired or compared

Ayurvedic / TCM / Western Ginger Zingiber officinale Ayurvedic / TCM / Western Black pepper Piper nigrum Western Artichoke Cynara cardunculus (syn. Cynara scolymus) Ayurvedic / TCM / Western Cinnamon Cinnamomum verum (Ceylon) and Cinnamomum cassia and related species (cassia)

Questions people ask

Is turmeric the same as curcumin?

No. Curcumin is one pigment in turmeric, and capsules may contain isolated curcumin, a curcuminoid extract or ground rhizome. Curcumin alone is poorly absorbed, with 2 g giving very low or undetectable blood levels in one study unless piperine was added.

Does turmeric work for dyspepsia?

A 132-patient trial found curcumin lowered dyspepsia pain scores more than placebo and no differently from omeprazole over four weeks. The Cochrane review rated the global-symptom result as moderate certainty. The trials were short.

Can turmeric supplements harm the liver?

Yes, in documented cases. The US Drug-Induced Liver Injury Network described 10 cases, with one death, and most carried a particular gene variant. The European monograph also advises against turmeric in people with liver or bile duct disease.

Is there lead in turmeric?

A study in Bangladesh found lead chromate pigment added to turmeric in 7 of 9 major producing districts, with powder up to 1,152 micrograms of lead per gram. This was a regional supply-chain finding, and it does not describe every product.

Has curcumin been tested in ulcerative colitis?

Yes, only as an add-on to mesalamine or sulfasalazine, in two small placebo-controlled trials. One reported clinical remission in 53.8% against none, and one reported relapse of 4.65% against 20.51%. Ulcerative colitis is a medically managed disease.

Sources