The Health Benefits of Turmeric, Backed by Today's Research

Support healthy joints with advanced turmeric

Performance Lab® Flex delivers clean, clinically studied joint support.

250mg of CurcuWIN® turmeric for absorption.

Aprèsflex Boswellia for multi-pathway health & performance support.

Clean-label, plant-based capsules.

Learn More

Today, we'll be looking into the health benefits of turmeric. You'll learn why it's more than just a spice. It's actually a delivery system for curcumin, one of the most studied compounds in nutrition.

Growing research suggests that turmeric benefits both cognitive wellness and physical performance by reducing inflammation and supporting bodily processes at the cellular level. (2, 3)

But there are some questions to be answered, such as:

• What is the best way to take turmeric?
• Can you take it daily?
• How much turmeric is ideal?

Let's start from the beginning.

What is Turmeric?

Turmeric is a spice made from the dried roots of the curcuma longa plant. It's actually related to ginger — belonging to the same Zingiberaceae family.

Turmeric is a signature ingredient in curries and other dishes in Asian and Middle Eastern cuisines. It's particularly popular in Indian cuisine.

But it's not just the spicy aroma turmeric gives to foods.

The golden spice, as it's also called, has been used in traditional medicine for millennia for various health purposes. These include digestion, joint health, and skin disorders.

This begs the question: which of these uses are backed by modern science?

What Health Benefit is Turmeric Promising the Most?

Turmeric is an Antioxidant and Anti-Inflammatory

Arguably the most talked about benefit of turmeric is its anti-inflammatory and antioxidant properties. (12).

Turmeric has been shown to increase antioxidant activity, helping your body defend itself from harmful free radicals. The ones that can aggravate inflammation.

Inflammation is behind many chronic conditions, including(6):

• Heart disease
• Rheumatoid arthritis
• Metabolic syndrome

Now, turmeric is not a medication, nor is it meant to treat any condition. But, natural compounds like its curcumin appear to support the body in regulating inflammatory responses.

See also: What is the Difference Between Turmeric and Curcumin?

Joints, Mood, Metabolism, Cellular Functions

Many of turmeric's benefits are thought to come from its ability to "fight" inflammation. These include:

• Normal detoxification processes
• Healthy mood
• Post-exercise tissue repair and other cellular processes

And while there's a lot of research behind turmeric overall, high-quality human studies are still limited and inconclusive. This means we don't yet completely understand its full scope of effects.

Other health goals turmeric may help with include:

• Joint Health: A 2025 systematic review and meta analysis suggests turmeric has the potential to ease joint discomfort, but it also emphasizes the need for more quality studies. (8)
• The Liver, Metabolic Health, and Heart Function: Another 2025 systematic review and meta-analysis published in the Journal of Endocrinology, Diabetes & Metabolism found that turmeric may support blood sugar levels and heart health. (13) This is supported by other recent scientific papers that also mention turmeric's potential to aid liver function. (9, 18)
• Brain Health: Turmeric can positively influence brain-derived neurotrophic factor (BDNF), which is important for neuronal survival and growth. Turmeric can also balance feelings of well-being by supporting dopamine and serotonin in the brain. (10, 15, 16, 19)

Effects are often subtle and show up over weeks with consistent and smart use. Remember that your experience may vary.

So, how should you use turmeric for its potential health benefits?

How You Take Turmeric Matters, Too

Orthopedic surgeons Dr. Paul Zalzal and Dr. Brad Weening argue that turmeric should be paired with black pepper to be effective, as piperine increases the absorption of its active compound, curcumin, by 20x in some cases. (7) This view is shared by many experts.

That said, other studies suggest that curcumin supplements don't always need to be absorbed into the blood to provide benefits.

Instead, curcumin stays in the gut, where it may exert effects on the intestinal lining, gut microbiome, and gut inflammation — this, in turn, may support system-wide wellness. (5)

In other words, taking turmeric without black pepper may be suitable in certain contexts, possibly when the focus is specifically on gut function.

Get regular insight, offers & access to sales. Plus 10% off your first order.

Email address Subscribe

Can You Take Turmeric Every Day?

Yes, you can take turmeric every day, just remember that moderation is key. The best way to get it is through your diet.

You can also take turmeric supplements or curcumin extracts. Provided they are high-quality, these supplements are not only convenient, but also tested for purity and contain precise dosages in each serving.

A truly good turmeric supplement needs to be:

• Sticking to clinically studied and safe dosages (up to 1500 mg per day)
• 3rd party tested
• Well-received by customers
• Transparent about its ingredients and their exact amounts per serving
• Following strict FDA Good Manufacturing Practices (GMP)
• Showing third-party certifications like USP, NSF or ConsumerLab seals

If you are looking to support your joints with turmeric, our recommendation for a high-quality supplement is Performance Lab® Flex.

It combines a gentle 250 mg of CurcuWIN® curcumin from turmeric and AprèsFlex® Boswellia serrata with other natural ingredients for safe, multi-pathway joint support.

Shop Performance Lab® Flex

Smart Consistency vs. High Doses

While supplements can be helpful, not all are created equal, and some might provide "too much of a good thing".

Dr. Will Bulsiewicz, an American board-certified gastroenterologist, explains that more is not necessarily better with turmeric. He recommends daily, consistent intake over high-dosed supplements, which, he says, could cause problems if you over-do it. (11)

Supplements often contain far higher concentrations of curcumin (up to 95%) compared to the whole spice (between 2-9%), so you don't necessarily need much for it to work. (20, 21) 

How Much Turmeric is too Much?

Studies have shown that it's safe in doses up to 1500 mg or more per day. However, we prefer to stick to significantly lighter amounts for healthy, long-term support. Such as 250-500 mg per day.

Who Should Not Use Turmeric?

• People on medications like blood thinners, diabetes medications, and those preparing for surgery (high doses of turmeric in the supplement form can interact with these medications)
• Those with kidney stones or gallbladder problems
• Pregnant or nursing women at supplemental doses
• Individuals with GERD who notice aggravating symptoms
• Anyone with any kind of liver issues (consult your doctor first!)

Though studies have safely and successfully used turmeric in people with IBS, it's best to ask your doctor for a green light if you have this condition. (17)

Turmeric's Side Effects: Are They Common?

Turmeric's side effects are not common and often mild when they do occur. In rare cases, turmeric extracts have been found to cause liver problems, sometimes when taken in excessive amounts on top of being combined with black pepper. (4)

Summary

Most of turmeric's benefits are attributed to curcumin, a plant compound that influences cellular functions. Human studies, though inconclusive, link turmeric to joint comfort, brain health, metabolic support, and gut wellness.

Effects are often subtle and require consistency. It goes without saying, but turmeric may not be suitable for everyone. Dosage and how you take it are big factors that influence real-world results.

If you seek a hassle-free way to support your body with high-quality turmeric, check out Performance Lab® Flex for healthy joints. It delivers 250 mg of highly absorbable CurcuWIN® curcumin, staying well within safe, clinically studied daily ranges.

Shop Performance Lab® Flex