Turmeric's healing properties: Everything about the amazing golden root

Anti-inflammatory, antioxidant, versatile: Turmeric is associated with numerous positive effects. Worldwide, over 15,000 studies have explored the remarkable potential of this root for joints, the gut, inflammation, and much more. Not all of these findings are new. Ancient, traditional healing practices like Ayurveda were already aware of turmeric's medicinal properties. However, there are a few things you should know if you want to benefit from turmeric's effects.

This article explains the mechanisms behind turmeric's healing effects , what you should pay attention to when taking it, and how you can integrate the active ingredient curcumin into your diet.

The history of turmeric and its healing properties stretches far back in time. Originally from Southeast Asia, the root has accompanied the people there for several millennia. It served as a spice, a natural dye, and was an integral part of cultural rituals.

In traditional wedding ceremonies, for example, the bride and groom were rubbed with a turmeric paste . The ritual was meant to symbolize protection, fertility, and a happy start to their shared future.

In Ayurveda, turmeric is classified as a "hot" spice. These are said to have a purifying effect and stimulate the metabolism. Turmeric was considered a means of balancing the doshas – the three life energies that, according to Ayurvedic teachings, determine health and well-being.

Turmeric has also been used in traditional Chinese medicine for centuries. Its healing properties have been particularly beneficial in relieving pain and promoting blood circulation.

This long tradition is based on observations passed down from generation to generation. Today, this traditional knowledge is being combined with modern science . Researchers are investigating which of the traditional uses can be scientifically confirmed and why turmeric has been so valued for millennia (2).

What was once based on observation is now scientifically verified. Research focuses primarily on curcumin. Over 15,000 studies have now been published – an impressive number that makes turmeric one of the most intensively researched medicinal plants.

Studies show that curcumin has great potential in the treatment of joint problems such as osteoarthritis or rheumatoid arthritis, which affect millions of people in Germany.

• Curcumin appears to influence certain enzymes involved in inflammatory processes in the joints. This can reduce pain and stiffness (3).
• Studies have compared curcumin with pain-relieving drugs and the results suggest that curcumin has a similar effect, but without the typical side effects (4).

Even more significant is the medical recognition: The German Society for Orthopedics and Trauma Surgery (DGOU) includes curcumin in its official treatment recommendations as adjunctive therapy for knee osteoarthritis . This is a level of recognition that only a few plant-based active ingredients receive (5).

Inflammation occurs daily in our bodies and is a useful reaction. It signals to the immune system that something is wrong and needs to be repaired.

The problem: Many people suffer from chronic inflammation. These silent inflammations are linked to numerous lifestyle diseases, from cardiovascular diseases to diabetes.

Studies show that curcumin can modulate the activity of certain enzymes and proteins that control inflammatory responses in the body. It interferes with cellular signaling pathways that normally maintain inflammation. Several studies have demonstrated that curcumin can regulate inflammation-related mechanisms (6, 7).

Free radicals are produced daily in your body – through metabolic processes, stress, environmental toxins, or UV radiation. In excessive amounts, they can damage cells and are associated with aging processes and various diseases.

The body has its own protective mechanisms: antioxidants neutralize free radicals and thus maintain balance. But sometimes this is not enough, and then oxidative stress occurs.

Studies show that turmeric's healing effects can be twofold here because curcumin can act in two ways. First, it can directly neutralize free radicals. Second, curcumin activates a signaling pathway called Nrf2. This pathway controls the production of the body's own antioxidants. Therefore, curcumin can help the body better protect itself. This approach is considered particularly promising in research (1).

In traditional medicine, turmeric's healing properties were particularly frequently used for digestive problems . The gallbladder plays a central role in this.

Studies show that curcumin can stimulate the secretion of bile acids. More bile acids mean more efficient fat digestion. Furthermore, research is investigating how curcumin affects the intestinal mucosa and the intestinal barrier. This barrier determines which substances from the gut pass into the bloodstream and which do not. An intact barrier is crucial for gut health .

Studies show promising results for various ailments. However, there is a massive problem that hardly anyone talks about: most people who take turmeric experience little to no effect.

They consume turmeric powder daily, drink golden milk, or take capsules, and after weeks they wonder: Did it even do anything?

The reason lies in the so-called bioavailability . This term describes how well a substance is absorbed by the body, enters the bloodstream, and can take effect there. With curcumin, this bioavailability is naturally extremely low.

When simply ingested, for example as a spice or powder, most of it just passes through your body without ever reaching its intended target. This is frustrating and explains why many people doubt the healing properties of turmeric.

Many manufacturers are aware of the problem of low bioavailability and are trying to solve it with various approaches, but these have their limitations.

Piperine from black pepper:

The combination of turmeric and pepper is said to improve absorption because piperine increases intestinal permeability. However, this effect is non-specific and can also alter the absorption of other medications. Furthermore, piperine often irritates the stomach in sensitive individuals and causes unpleasant side effects such as heartburn or nausea (10, 11).

High dosage :

Another approach is to drastically increase the amount of curcumin to compensate for the low absorption rate. However, this method is inefficient: if the absorption problem is not solved, even a higher dose offers little benefit – and instead increases the risk of side effects.

Several studies impressively demonstrate that curcumin in micelle formulation is particularly effective:

• Micellar curcumin is absorbed up to 185 times better in the blood – the highest value measured to date in comparisons with other formulations (12)
• It not only achieves significantly higher concentrations of the active ingredient in the blood, but also enters the bloodstream more quickly and remains active there for a longer period – a crucial factor for a sustained and even effect in the body (13, 14)