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Wellness

8 turmeric benefits for women

There are lots of reasons to use this spice in meals or as a supplement
Laura Wheatman Hill
By | Feb. 17, 2024 Medically reviewed by Anne Jacobson, MD, MPH
Women of different ages smiling: Turmeric benefits for women
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Turmeric is a plant in the ginger family that’s often used as a spice in food, tea, and supplements. You might best know it as the spice that makes curry that vibrant, yellow color, which is why turmeric is sometimes called Indian saffron. The flavorful and colorful spice has made its way around the world and is often touted for its many health benefits, which are derived from its key ingredient, curcumin. While many people may benefit from incorporating turmeric into their diets or supplement regimes, women, in particular, may find specific health benefits in several areas of their overall health. 

Turmeric can benefit women because of its antioxidant and anti-inflammatory properties. Antioxidants and anti-inflammatory foods and supplements can improve many health conditions, but turmeric specifically may help improve heart, brain, and mental health, as well as prevent cancer and provide relief for arthritis and menstrual symptoms. 

Health benefits of turmeric for women

The benefits of turmeric are still being researched, but there are several studies that support the spice’s potential to help in a variety of health areas. 

Brain health

Antioxidants and anti-inflammatories help brain health, but there have also been specific studies on the ability of curcuminoids to enhance brain-derived neurotrophic activity, which helps the brain function overall, including in the areas of focus and memory retention. 

Many brain and memory diseases, such as Alzheimer’s disease and other forms of dementia, are caused by deficits in brain-derived neurotrophic activity. Turmeric use can potentially help prevent these degenerative conditions by reducing the buildup of plaque. This is significant since Alzheimer’s is the fifth leading cause of death in U.S. women, according to the Centers for Disease Control and Prevention (CDC).

There have also been specific studies on the effect of turmeric on other brain conditions and diseases. For example, turmeric extract shows promise in treating Parkinson’s disease due to its mood-regulating potential and anti-inflammatory and antioxidant properties.

Heart health

Cardiovascular disease remains the number one cause of death in the world, accounting for 1 in 3 deaths among women. Studies show curcumin has the ability to limit or reduce instances of cardiovascular diseases. Part of the reason is because of its anti-inflammatory properties.

Heart attacks and strokes are due in part to vascular issues that occur when the arteries fail to properly transport blood around the body. Studies suggest that curcumin in turmeric supplements can improve the function of the vascular system and reduce oxidative stress. 

Turmeric has also been linked to healthier cholesterol levels, which directly impacts heart health. Keeping LDL (low-density lipoprotein) cholesterol (the “bad” cholesterol) down helps you live a longer and healthier life, and turmeric can help.

Cancer prevention

Cancer is the second highest cause of death in women, right after heart disease, according to the CDC. Research is ongoing, but several studies have looked at turmeric’s potential to prevent cancer—specifically colon cancer and lymphoma. 

Arthritis relief

Women are more prone to arthritis than men. According to research, the curcuminoids in turmeric can help relieve arthritis, sometimes just as well as anti-inflammatory pain medications. Because of turmeric’s anti-inflammatory properties, “It can potentially alleviate joint pain,” says Jordan Hill, a lead registered dietitian at Top Nutrition Coaching. Some people add it to recipes or take it as a supplement to help reduce inflammation.

There have also been studies showing positive results in curcuminoid supplements for people with rheumatoid arthritis, which occurs more often in women than men, at a rate of 70% of cases. 

Mental health

People with high levels of inflammation are more likely to experience anxiety, depression, and other mental health conditions. Decreasing inflammation with turmeric-rich foods or supplements can have an effect on symptoms associated with mental illness, including feelings of depression and anxiety and systemic symptoms like fatigue, insomnia, and body aches. 

Some animal studies show curcuminoids as a preventive for anxiety, and other studies show that it has the potential for use as an antidepressant. 

Skincare

Because antioxidants and anti-inflammatories slow down aging, many people use turmeric products on their skin. These same properties also aid in wound healing, including acne scarring. You should always seek professional medical advice regarding whether you should use turmeric for skincare, but people with skin conditions such as eczema, psoriasis, and alopecia have seen benefits from turmeric use. 

Menstrual symptoms 

Menstruation, without other health impairments, can come with a variety of symptoms that anti-inflammatories can help alleviate. “Some women use turmeric to potentially alleviate cramping or other symptoms of premenstrual syndrome (PMS),” Hill says. One possible reason for this is that turmeric may improve vitamin D levels, and a lack of the vitamin is associated with PMS and painful periods.

Curcumin, a compound in the turmeric root, may also help alleviate symptoms of polycystic ovarian syndrome (PCOS)  in women with high levels of androgens or blood sugar, but more research is needed. Always check in with your healthcare provider if you have particularly painful, heavy, irregular, or absent menstrual cycles. 

How to take turmeric

While turmeric is a flavorful and positive addition to many meals, the curcumin content can be low by weight. Therefore, maximizing absorption is key to reaping the benefits. “The best practice is to include fresh turmeric (found in the produce aisle) or the dried spice into your daily meals or smoothies. Combining turmeric with black pepper (piperine) will help increase the bioavailability,” says Laura Vetter, RDN, outpatient nutritionist at Saint Peter’s University Hospital in New Brunswick, New Jersey. Pepper increases absorption up to 2,000%.

To get a higher concentration of curcumin, many people take turmeric supplements that include black pepper. Supplements are available in the form of powder, capsules, gummies, pills, tinctures, and fluid extract. 

Turmeric side effects

There are a few possible side effects associated with taking turmeric. “Turmeric is generally considered safe for consumption if consumed in moderation. In general, cooking with turmeric shouldn’t cause issues. If supplementing at higher doses, it is possible for someone to experience mild side effects like nausea, dizziness, upset stomach, or diarrhea,” Hill says.

There are a few other reasons to monitor turmeric use. While some people might take turmeric for its vascular benefits, “high doses of turmeric can have a blood-thinning effect, especially if taken in conjunction with anticoagulants,” Hill says. For some people, this can be dangerous.

While many foods containing healthy amounts of turmeric might be good for someone keeping track of their glycemic index, supplements may not be right for some people who need to monitor their blood sugar. “Supplements can increase kidney stone development and cause hypoglycemia in people with diabetes,” Vetter says. 

Always speak to your healthcare provider before incorporating, starting, or stopping any supplement or medication regime or if you are eating a lot of something for the purpose of improving your health. 

Hill adds, “Keeping abreast of the research by reading peer-reviewed studies is a great way to stay on top of certain claims made about turmeric. It can be beneficial to cross-reference information heard or read as well as inquire from a healthcare professional who is well versed in the current research.” As a dietary supplement, turmeric is generally considered safe, but getting tailored advice from a healthcare provider is always a good idea. 

Turmeric interactions

“High doses of supplemental curcumin can interact with certain medications,” Vetter says. Always disclose your entire health history, including medications and supplements, to your healthcare provider, and ask for medical advice before you start taking turmeric supplements.  

Can pregnant women have turmeric?

While a small amount of turmeric in a large meal isn’t thought to be harmful, people who are pregnant or nursing should avoid or limit turmeric. Hill says, “While cooking with turmeric while pregnant is generally considered safe, it’s recommended to avoid supplementing with turmeric because, in larger doses, it may cause a menstrual period or stimulate the uterus.” Ask your gynecologist, primary care doctor, or midwife for advice if you previously used turmeric to manage a health condition and now need to find an alternative. 

Bottom line 

Turmeric is a spice used in a variety of recipes from around the world. It has also been used in traditional medicine as well as in the present for a variety of health conditions. Incorporating turmeric in the diet or as a supplement may have anti-inflammatory and antioxidant benefits, which can help prevent, treat, or alleviate symptoms of many diseases related to the heart, brain, skin, reproductive system, and mental health.

 

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