Turmeric

Turmeric

Best for

Ease indigestion and heartburn

Large effect, needs confirmation · 500–1500 mg/day for 4–13 weeks · 1 meta-analysis , n=211

110 papers · 13 claims · 206 outcomes scored · 12 positive

Outcomes

What turmeric actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect Evidence Dose Weeks Rank
Ease indigestion and heartburn Large effect, needs confirmation
large
3 meta-analyses n=211 Meta-analyzed 500–1500 mg 4–13 wk #4/11
Ease psoriasis plaques Large effect, needs confirmation
large
1 meta-analysis n=78 Meta-analyzed 80–6000 mg 12 wk #1/2
Ease arthritis pain and joint inflammation Likely benefit
moderate
10 meta-analyses n=4.8k Meta-analyzed 90–2000 mg 8–52 wk #2/21
Ease joint pain Likely benefit
moderate
7 meta-analyses n=1.4k Meta-analyzed 90–2000 mg 8–26 wk #3/18
Ease rheumatoid arthritis symptoms Likely modest benefit
small
4 meta-analyses n=906 Meta-analyzed 80–6000 mg 10–20 wk #1/6
Fall asleep faster Faint early signal
small
4 RCTs n=225 400–500 mg 4–12 wk #6/19
Improve overall digestive comfort Faint early signal
small
2 RCTs n=101 500–1500 mg 8–13 wk #2/9
Reduce everyday pain intensity Proven but unnoticeable
trivial
16 meta-analyses n=12k Meta-analyzed 120–4000 mg 1–20 wk
Loosen stiff joints Proven but unnoticeable
trivial
5 meta-analyses n=3.0k Meta-analyzed 90–2000 mg 13–20 wk #5/9
Lower day-to-day anxiety Proven but unnoticeable
trivial
3 meta-analyses n=1.3k Meta-analyzed 80–3000 mg 8 wk #10/48
Ease anxiety in older adults Proven but unnoticeable
trivial
3 meta-analyses n=1.3k Meta-analyzed 80–3000 mg 8 wk #10/45
Reduce pre-competition anxiety Proven but unnoticeable
trivial
3 meta-analyses n=1.3k Meta-analyzed 80–3000 mg 8 wk #10/45
Break the insomnia cycle Probably doesn't help
trivial
1 RCT n=117 500 mg

Risk profile

Adverse events and known drug interactions

Safety events

Bleeding / hemorrhage (excessive bleeding) severe
hepatotoxicity severe
jaundice severe
hepatotoxicity_by_usnic_acid severe
dystocia severe
hospitalization severe
seminiferous_tubule_atrophy severe
oligospermia severe

Drug interactions

Drug:Warfarin major increases effect
Everolimus major decreases concentration
Cyclosporine major decreases concentration
Tacrolimus major increases concentration
Indinavir major decreases concentration
Ritonavir major decreases concentration
Carbamazepine major decreases concentration
Vinblastine major decreases concentration
Digoxin major increases concentration
Doxorubicin major increases concentration

Sources

  1. 1. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. (2016)
  2. 2. Efficacy of a curcumin extract (Curcugen™) on gastrointestinal symptoms and intestinal microbiota in adults with self-reported digestive complaints: a randomised, double-blind, placebo-controlled study. (2021)
  3. 3. Curcumin Supplementation Improves Gastrointestinal Symptoms in Women with Severe Obesity: A Double-Blind, Randomized, Placebo-Controlled Trial-A Pilot Study. (2025)
  4. 4. The effects of curcumin-piperine supplementation on inflammatory, oxidative stress and metabolic indices in patients with ischemic stroke in the rehabilitation phase: a randomized controlled trial. (2023)
  5. 5. The efficacy and safety of Curcuma longa extract and curcumin supplements on osteoarthritis: a systematic review and meta-analysis. (2021)
  6. 6. Efficacy and Safety of Curcumin and Curcuma longa Extract in the Treatment of Arthritis: A Systematic Review and Meta-Analysis of Randomized Controlled Trial. (2022)
  7. 7. Efficacy and safety of curcuminoids alone in alleviating pain and dysfunction for knee osteoarthritis: a systematic review and meta-analysis of randomized controlled trials. (2022)
  8. 8. Effect of turmeric products on knee osteoarthritis: a systematic review and network meta-analysis. (2025)
  9. 9. Efficacy and safety of curcumin in patients with hand osteoarthritis: a pilot double-blinded randomised controlled trial. (2025)
  10. 10. Efficacy and safety of curcumin and its combination with boswellic acid in osteoarthritis: a comparative, randomized, double-blind, placebo-controlled study. (2018)

Generated August 14, 2026

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