Turmeric: Is It Safe?

Introduction

Turmeric, that vibrant yellow spice often found in curries, is more than just a culinary delight. Turmeric has been a cornerstone of traditional medicine for centuries, particularly in Ayurvedic and Traditional Chinese Medicine(TCM) practices. Its rising popularity in the Western world is largely due to its powerful active compound, curcumin. In this blog post, we'll take a dive deep into the world of turmeric, exploring its safety, forms, and common uses. We'll also shed light on a vital, often overlooked aspect: how your genetics might influence your body's response to turmeric, especially when it comes to liver health.

Turmeric Safety: What You Need to Know

For nearly 4000 years, turmeric has been considered supportive of overall health initially consumed as a food from fresh root or dried spice.  Recent reports have linked high-dose turmeric supplements to rare instances of acute liver injury [1]. While this is uncommon—estimated to affect only about 1 in 10,000 to 1 in 100,000 people —it's an important consideration for anyone taking these supplements.  Groundbreaking research points to a significant connection between turmeric-induced liver damage and a specific genetic marker: HLA-B*35:01 [2]. If you carry this genetic predisposition, you might face a higher risk of liver damage when taking turmeric supplements, particularly at higher dosages. Interestingly, the risk of liver damage isn't limited to highly bioavailable forms; cases have also been reported with regular ground turmeric powder and even turmeric herbal teas [1].

While turmeric itself is generally safe for many people, large doses of turmeric root and concentrated forms of curcumin in supplement form can interact with certain medications, such as pain relievers, blood sugar lowering medications and blood thinners [3]. Turmeric is also known to decrease iron absorption and caution should be used with gallstones as it may increase gallbladder contractions. If you're on any medication, it's always best to consult your healthcare provider before adding high-dose turmeric or curcumin supplements to your routine.  Otherwise, stick to amounts traditionally used in cooking such as for curries or taco seasoning.

Turmeric In Food vs. Supplements

Turmeric is a common name for the root of the plant curcuma longa and is part of the ginger family.  Its active compounds are poorly absorbed into the bloodstream which is why extracts of curcumin are often combined with black pepper or fat to make it more absorbable.  Turmeric may be consumed as the fresh root, dried root, dried and ground as a spice, extracted curcumin, extracted curcumin + bioperine and extracted curcumin phytosome(a phospholipid complex).  Only about 3-8% of ground turmeric is curcumin and most supplement extracts contain 95% curcumin.  The following information is not recommended doses for you to take but rather an example of how dosing varies for the different forms and caution should be used to not dose different forms interchangeably.  

Turmeric from food including fresh root, dried root/tea, ground as a spice: 2000-8000mg/day which is only 60-240mg curcumin

Curcumin + piperine capsules: 500mg 1-3 times/day

Curcumin phytosome: 500-1000mg twice a day

Conclusion: Informed Choices for Your Health

Turmeric, with its rich history and promising health benefits, offers a natural path to wellness. However, like any supplement, it demands informed decision-making. Understanding its various forms, appropriate dosages, and potential interactions—especially concerning genetic predispositions to liver damage—is vital for safely and effectively integrating it into your health regimen. Always make sure to consult with a healthcare professional to ensure turmeric supplementation aligns perfectly with your unique health needs and genetic profile.  Getting baseline liver function tests and re-checking periodically after starting turmeric supplements may help with monitoring for changes in the liver.

If you'd like to learn if turmeric is right for you and appropriate dosing schedule a visit with Nikki.

References

[1] NCBI Bookshelf: Turmeric - LiverTox [https://www.ncbi.nlm.nih.gov/books/NBK548561/] 

[2] American Journal of Medicine: Ten Cases from the Drug-Induced Liver Injury Network [DILIN] [https://www.amjmed.com/article/S0002-9343(22)00740-9/fulltext] 

[3] Drugs.com: Turmeric Drug Interactions [https://www.drugs.com/drug-interactions/turmeric-index.html]

This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.