Turmeric, the golden flower and root, has been used for a long time across cultures, including my own Indian culture. My parents, grandparents, and great-grandparents have all incorporated turmeric into their diet, health, and beauty rituals because of its nutrient-rich profile. Ruhil Badiani, a general practitioner at Cornerstone Clinic, agrees. There are a handful of studies that address the ability of curcumin (the active ingredient in turmeric) to manage and reduce inflammation; it can also help with digestion, as well as help neutralize free radicals. Beyond internal use, turmeric is also a popular ingredient in skin care. Turmeric can brighten skin—it works similarly to vitamin C—and I like to add a tiny bit to my homemade face masks (be careful, it stains!). But if you’re looking for ways to incorporate turmeric into food or curious about taking supplements, this is the guide for you. Read on below to find everything you need to know about the nutritious spice. What is turmeric? Turmeric comes from the root of Curcuma longa, a plant in the ginger family that is native to South Asia. This spice is a staple in Ayurvedic and Traditional Chinese Medicine, and you can find it in curries, golden milk, rice dishes, and other foods. Turmeric vs. Curcumin As Real Nutrition founder Amy Shapiro, RD, explains, turmeric is the whole spice and curcumin is the polyphenol that gives turmeric that vibrant golden orange-yellow color and its anti-inflammatory and antioxidant benefits. Shapiro says that curcumin only makes up about 3 to 5% of turmeric by weight; so cooking with turmeric powder means you’re getting a small dose of curcumin and dozens of other plant compounds. As for supplements, she says those are usually made with concentrated curcumin extracts, so you’ll get a more isolated dose than you would get from food. What are the benefits of turmeric? The benefits are many, but Shapiro says that the research is strongest when it comes to inflammation and turmeric’s antioxidant properties. “Curcumin has been shown to help modulate inflammatory pathways in the body,” she explains. “Which is why it’s so popular for joint pain and osteoarthritis.” Other benefits with promising research, she says, include blood-sugar support; a boost in brain, heart health, and mood; and digestive comfort. Turmeric is also known to help with inflammation and provide antioxidant protection for the skin. She does, however, point out that these benefits come from evidence that shows use of concentrated, enhanced absorption of curcumin and not from what you’d get cooking turmeric. How do you incorporate turmeric into your diet? If you’re incorporating it into your dishes, Shapiro says that about a half to one teaspoon of turmeric powder daily is a reasonable and safe amount. For supplements, she says research shows that anywhere from 500 mg to 2,000 mg of curcumin a day. When in doubt, she says to opt for its natural form. “I usually recommend people get their turmeric through food first and only consider a supplement for a specific concern [and] ideally with input from their doctor or dietitian.” Turmeric is pretty easy to incorporate into meals. Some options she recommends are: Stirred into a “golden milk,” which is turmeric warmed with milk (dairy or plant-based), a pinch of black pepper, cinnamon, and honey Scrambled into eggs or a tofu scramble Mixed in salad dressings or marinades Added to soups, stews, lentils, and rice Curried Roasted with vegetables like cauliflower or sweet potatoes Blended into smoothies with mango or pineapple (“Which complement its earthy flavor,” Shapiro says) Warmed into turmeric tea with ginger and lemon Grated into stir-fries (“Similar to ginger,” she says) Juiced and straight up, or mixed with lemon, ginger, or orange juice Pro tip: Pair turmeric with black pepper, she says, to boost absorption as curcumin is poorly absorbed on its own. You can also combine turmeric with a fat source since curcumin is fat-soluble, she says. Are turmeric supplements saTurmeric supplements are safe if you take them under your doctor’s guidance and are careful with the dosage. Shapiro says people with health issues like gallstones or bile duct obstruction, kidney stones, iron-deficiency anemia, and liver disease should talk to their doctors.

You should also be careful if you’re taking certain medications. Turmeric supplements may interfere with blood thinners or diabetes medication. If you’re pregnant, breastfeeding, or scheduled for surgery, consult a doctor or avoid turmeric entirely. “My advice is always to choose a third-party-tested brand, start at a lower dose, and loop in your doctor if you’re on any medications or have an underlying health condition,” she says.

When to Limit Turmeric Intake

As mentioned above, those who are pregnant; have a history of kidney stones; have gallbladder or kidney issues; or are on certain medications should be more careful with their turmeric intake, even at the food level, says Shapiro. If you’re taking supplements, she says nausea, diarrhea, acid reflux, headaches, dizziness, or liver strain are signs that you need to limit your turmeric intake.

Meet the Experts

Ruhil Badiani, general practitioner at Cornerstone Clinic
Amy Shapiro, RD, founder of Real Nutrition

Shop an edit of turmeric-infused skin care and supplements below.

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Thorne
Curcumin Phytosome
$36
AMAZON

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Life Extension
Curcumin Elite Turmeric Extract
$26
AMAZON

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Sunday Riley
C.E.O Glow Vitamin C + Turmeric Face Oil
$40 $20 (50% off)
AMAZON
$80
NORDSTROM

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True Botanicals
Ginger Turmeric Hydraglow Cream
$110
NORDSTROM

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Now Supplements
Organic Turmeric Extract
$20 $12 (40% off)
AMAZON

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Pure Encapsulations
Curcumin 500 with Bioperine
$86
AMAZON

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Ranavat
Brightening Dark Spot and Anti-Aging Facial Oil
$135
AMAZON

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Medicube
Kojic Acid Turmeric Brightening Gel Mask
$21 $19 (10% off)
AMAZON

Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty & wellness editor an email at beauty@vogue.com.

Frequently Asked Questions
FAQs Turmerics Unexpected Benefits

1 What is turmeric in simple terms
Turmeric is a bright yellow spice made from the root of a plant in the ginger family Its what gives curry its color and has been used in cooking and traditional medicine for thousands of years

2 Whats the active ingredient in turmeric
Its called curcumin Its the compound responsible for most of turmerics color and health effects

3 Ive heard turmeric is good for inflammation Is that true
Yes Curcumin has strong antiinflammatory properties and has been studied for conditions like arthritis Some research suggests it may work similarly to certain antiinflammatory drugs but with fewer side effects

4 Can turmeric really help with depression
Some studies suggest curcumin may boost levels of brain chemicals like serotonin and dopamine and it has shown promise in small trials as a supplement for depression Its not a replacement for professional treatment though

5 Does turmeric do anything for skin health
Possibly Its antiinflammatory and antioxidant properties have led to research into its use for acne psoriasis and wound healing Results are early but its a common ingredient in skincare products

6 What about cancer Is turmeric a cancer treatment
Turmeric is not a cancer treatment However lab studies show curcumin can slow the growth of some cancer cells and may boost the effects of certain chemotherapy drugs More human research is needed Never use it instead of medical treatment

7 Can turmeric help with weight loss
It might play a small supporting role Some research suggests curcumin can reduce fat tissue growth and improve metabolism but its not a magic weightloss pill Diet and exercise matter far more

8 Does it help with digestion or gut health
Yes its traditionally used for indigestion and bloating Modern research suggests it may help with conditions like irritable bowel syndrome and inflammatory bowel disease though evidence is mixed

9 Can turmeric improve memory or brain function
Theres growing interest in this Curcumin may increase BDNF a protein linked to brain health and memory Some small studies show modest improvements but its not proven as a cognitive enhancer yet

10 How much turmeric should I take daily
Theres no official standard dose Common supplement doses range from 5002