As a healthcare professional I’ve seen scores of people take turmeric for joint pain and arthritis with amazing results.
- A personal story paired with research showing how turmeric eases joint pain and arthritis.
- A detailed analysis of turmeric and its medicinal properties.
- Examines turmeric’s role in joint health backed by studies.
- Links to high-quality turmeric supplements.
Numerous studies have shown that taking turmeric for joint pain and arthritis can be highly efficacious. According to Dr. Michael Greger, it’s “the single most anti-inflammatory food.”
In one study he describes people with knee arthritis doubling their exercise, reducing swelling, and significantly curbing medications after supplementing with turmeric.
The Arthritis Foundation says that “twice daily doses of either 250 or 500 mg of curcumin [the active ingredient in turmeric] . . . reduced disease activity and significantly lowered inflammation markers.”
Not to mention I’ve seen it work firsthand on my own body, on people in my health space, and particularly on my mom who’d suffered from severe arthritis pain for years.
After she started taking turmeric twice a day, she experienced a complete remission of pain. She mixed it with almond milk, black pepper, and a splash of coconut oil.
The black pepper (piperine) is a curcumin cofactor that ramps bioavailability by 2000%. The oil provides fat for even more bioavailability.
But in case you’re wondering . . .
What Exactly Is Turmeric?
Turmeric is a rhizomatous, herbaceous perennial with over 130 species worldwide. It’s native to Asia and used in cooking, natural medicine, and Ayurvedic cures.
As a member of the ginger family, it’s huge in foods like Indonesian, Indian, Brazilian, Hawaiian, and Thai cuisines.
Why Is Turmeric Good for You?
One of the main reasons turmeric’s so healthy is its bioactive compound ‘curcumin’—an antioxidant in the rhizomes of the plant. It gives turmeric that rich golden color it’s known for.
It also contributes to an enormous array of phytochemicals, including flavonoids, steroids, coumarins, tannins, saponins, phenols, and more. Altogether it’s attributed to slews of health benefits supported by studies.
According to one report, “Curcumin may work as well or better than anti-inflammatory drugs and painkillers for the treatment of osteoarthritis and rheumatoid arthritis. Regular ingestion of curcumin may improve artery function similar to an hour of aerobic exercise training per day.”
Another review states that curcumin “can help in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia.”
Turmeric for Joint Pain and Arthritis
According to a 2016 systemic review of eight randomized clinical trials, there was sufficient evidence of turmeric’s efficacy to suggest that 1,000 milligrams a day for 8–12 weeks can reduce pain and inflammation associated with arthritis.
Another study notes that “curcumin reduced joint inflammation and redness by blocking an intracellular signaling process called the “mTOR pathway.”
In addition, “several studies have shown the anti-arthritic effects of curcumin in humans with OA [osteoarthritis] and rheumatoid arthritis (RA),” says PubMed: “Therefore, turmeric extracts and curcumin can be recommended for alleviating the symptoms of arthritis, especially osteoarthritis.”
Are Curcumin and Turmeric the Same?
Also known as diferuloylmethane, curcumin is the bioactive compound found in the rhizomes of the plant. It’s an antioxidant polyphenol pigment that boosts cellular functions.
As a fat-soluble chemical with derivative curcuminoids, it curbs inflammation and oxidative stress. It also boosts arterial health and multiple organ systems, including the heart and brain.
Through molecular modulations of key bodily functions including enzymes and pro-inflammatory cytokines, it’s widely touted for its anti-inflammatory and medicinal effects.
How Fast Does Turmeric Work on Inflammation?
In my mom’s case, turmeric worked within an hour and never stopped working after that. In fact her happiness was so intense she literally danced around the house singing at the top of her lungs. Mind you, she’d been suffering for years.
And though some reports suggest it can take hours, even weeks, for turmeric to work, it’s always been my experience that it works within an hour.
Naturally everyone’s different with unique biochemistries, so clearly there are variables.
Other Turmeric Curcumin Benefits
Numerous studies support turmeric benefits for cancers, degenerative eye conditions, kidney conditions, anxiety, hyperlipidemia, and more. Its ability to “help in the management of exercise-induced inflammation and muscle soreness” is well known.
Its benefits are so immense it’s used for heart disease (report), type 2 diabetes (report), cholesterol (report), blood pressure (report), neurological conditions (report), depression (report), and weight loss (report).
How Much Turmeric to Take?
When it comes to dose, a good rule of thumb is eight grams of turmeric a day or less, such as 500 to 1,000 milligrams of quality turmeric with 95% curcuminoids.
One study claims it takes two grams of curcumin to achieve the same effects as an NSAID like acetaminophen.
In 2021, Dr. Greger recommended a quarter teaspoon of turmeric daily with a pinch of black pepper. I’ve personally always taken at least a tablespoon and so did my mom.
Do Any Foods Help With Arthritis?
Along with taking turmeric, an organic plant-based anti-inflammatory diet helps. Dr. Michael Greger notes that the “unnatural Western diet “’contributes to low-grade systemic inflammation and oxidative tissue stress and irritation, placing the immune system in an overactive state, a common denominator of conditions [such as] arthritis.’”
It’s also worth noting that animal products like meat and dairy are pro-inflammatory, i.e., they produce inflammation. Getting away from that with a healthy vegan diet like the one I follow and put my mom on can help. You can read more about it here.
Turmeric Side Effects and Cautions
According to medical reports, “Turmeric usually doesn’t cause serious side effects. Some people can experience mild side effects such as stomach upset, nausea, dizziness, or diarrhea. These side effects are more common at higher doses.”
I’ve personally never experienced negative side effects from turmeric and I’ve been taking it for decades. I cook with it too. Ditto for my mom, who took it daily.
However, you should consult a healthcare professional if you’re pregnant or nursing, taking medications, or have a medical condition.
According to one report, these medications are contraindicated and warrant a consultation:
- Cancer meds.
- Blood-thinning meds.
- Blood-sugar lowering meds.
- Amlodipine.
- Sulfasalazine.
- Tacrolimus.
- Losartan.
- Estrogen.
- Tamoxifen.
- Meds that can harm the liver.
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
