Turmeric is a staple in Australian kitchens, lending its vibrant yellow hue and earthy, slightly bitter flavour to curries and soups. But beyond staining our chopping boards, the spice has been celebrated for centuries in traditional medicine for its potential health benefits.
Native to South Asia, turmeric is a flowering plant from the ginger family (which makes sense – the part we commonly use looks a bit like a ginger root) that is then dried and ground into a fine powder.
While turmeric is best known for adding colour and flavour, its real power lies in its active compound, curcumin. This bioactive ingredient is responsible for most of turmeric’s medicinal properties, namely its anti-inflammatory and antioxidant effects.
From reducing inflammation to supporting digestion and heart health, this golden spice has become a popular natural remedy. But is there any research to support the claims? And how much should you be having? Here’s everything you need to know about the health benefits of turmeric.
The health benefits of turmeric
1. It’s a natural anti-inflammatory
One of turmeric’s most well-known health benefits is its ability to reduce inflammation. Chronic inflammation is linked to a range of health issues, including arthritis, heart disease, and even Alzheimer’s disease.
Curcumin has been found to block inflammatory pathways in the body, helping to prevent or ease these conditions. A 2021 study found that curcumin supplementation helped reduce inflammation and muscle soreness in active adults. Thus, making it a potential natural alternative to anti-inflammatory medications.

2. Joint health and arthritis relief
For those struggling with joint pain or arthritis, turmeric may offer some relief. Research has shown that curcumin can be as effective as some non-steroidal anti-inflammatory drugs (NSAIDs) in reducing pain and stiffness associated with osteoarthritis.
A 2023 review of multiple studies concluded that curcumin supplementation significantly improved joint function and reduced pain in people with arthritis, with fewer side effects than traditional pain relievers.
3. Supports digestion and gut health
Turmeric has long been used in Ayurvedic and traditional Chinese medicine to aid digestion. It helps stimulate bile production, which assists in breaking down fats and improving digestion. Some studies suggest that turmeric may help alleviate symptoms of bloating, gas, and indigestion. So it could also be a useful spice for those with digestive issues. Additionally, its anti-inflammatory properties may help manage conditions like irritable bowel syndrome (IBS) and ulcerative colitis.
4. Boosts heart health
Heart disease remains one of the leading causes of death in Australia, and turmeric may offer some cardiovascular health benefits. Research suggests that curcumin can help improve the function of the endothelium (the lining of blood vessels), which plays a key role in regulating blood pressure and circulation.
It may also help reduce LDL cholesterol (the ‘bad’ cholesterol) and lower the risk of blood clots. A 2017 study by researchers at the University of Colorado found that participants who took curcumin supplements for 12 weeks had improved arterial function and reduced markers of heart disease risk.
5. Helps improve your mood
Many of us reach for chocolate or chips when we’re down, but turmeric may do a better job of supporting our mental health. Some studies have explored curcumin’s potential impact on mood. Some findings suggest that it may increase levels of serotonin and dopamine – the brain’s feel-good chemicals. A 2017 review in JAMDA found that curcumin supplementation had a positive effect on reducing symptoms of depression and anxiety, particularly in people already taking antidepressants.

How much turmeric should you take?
The recommended dietary intake of turmeric for adults is 500–2000 milligrams per day, depending on what your health goal is. This can be obtained through food or supplements, which can be more convenient.
However, absorption can be an issue, as curcumin is not easily absorbed by the body. Consuming it with black pepper can enhance absorption, which is why many supplements include black pepper extract, too.
How to use turmeric in your diet
While cooking: If you’re not already, add a teaspoon of turmeric to curries, soups, and stews for an earthy flavour boost.
As a latte: Also known as ‘golden milk’, a turmeric latte is made by simmering it with milk (or plant-based alternatives), black pepper, and warming spices like cinnamon and ginger.
In smoothies: Blend turmeric into smoothies with banana, mango, and coconut milk for a tropical, anti-inflammatory kick.
Brewed as tea: Steep fresh turmeric root or powdered turmeric in hot water with lemon and honey for a soothing tea.
In capsule form: If you’re not a fan of the taste, supplements are an easy way to get your daily dose. Just be sure to check with your GP beforehand to ensure it’s right for you.

Are turmeric supplements safe?
While turmeric is generally safe when consumed in food, high doses in supplement form can have potential side effects.
Gastrointestinal issues: Large doses can cause stomach upset, nausea, or diarrhoea.
Blood-thinning effects: Curcumin has mild blood-thinning properties, which could be problematic for people taking blood-thinning medication (such as warfarin) or those with upcoming surgeries.
Liver and gallbladder concerns: If you have gallstones or liver disease, it’s best to consult a doctor before taking high doses of turmeric.
If you’re pregnant, breastfeeding, or have existing health conditions, you should seek medical advice before going down the supplement route.
Can you take too much turmeric?
Yes, it’s possible to overdo it. Consuming excessive amounts – especially in supplement form – may lead to increased risk of kidney stones, lowered blood sugar levels (which can be risky for diabetics) and iron absorption interference, potentially leading to deficiency in some people.
Moderation is key, and as always, it’s best to follow dosage guidelines and consult a healthcare professional.
Is turmeric worth taking?
While it’s a great addition to your diet, it’s important to be mindful of how much you’re taking, particularly in supplement form. For most people, adding a teaspoon of turmeric to daily meals, paired with black pepper, is a simple and safe way to reap its health benefits.
If you’re considering turmeric supplements for a specific health concern, speak with your GP to ensure it’s right for you.