Should I be taking turmeric supplements?

The spice turmeric is a key ingredient in curry powder and has a long history of use in ancient Indian (Ayurvedic) medicine. It is sometimes called the ‘golden spice’.

Turmeric is a major source of the polyphenol curcumin which known for its anti-inflammatory and antioxidant properties, which has led to some studies suggesting that it may reduce your risk of heart and circulatory disease.

Because of these potential medicinal properties, there is a rising trend for taking turmeric supplements, which come as capsules, tablets, ointments and energy drinks.

These supplements often boast health benefits – from lowering blood pressure to preventing arthritis.

Can turmeric supplements boost heart health?

No, there is no strong evidence to support the claims that turmeric supplements are good for your heart.

While some studies have shown positive effects of turmeric supplements, such as on high blood pressure and high cholesterol, the findings are varied. This makes it difficult to draw solid conclusions.

The reasons for these varied results might be because the studies are too small, did not last long enough, or were carried out in animals, not humans.

Another issue is that curcumin is not easily absorbed by the gut into the body. We also do not know if other foods eaten with turmeric, such as vegetables cooked in a curry, affect the absorption of curcumin.

More clinical trials are needed to investigate whether turmeric can boost heart health.

It is recommended to get advice from your GP before taking turmeric supplements or any other supplement.

But using turmeric regularly in your cooking, especially to add flavour instead of salt is a good idea.

This is because too much salt can increase your risk of high blood pressure that in turn increases your risk of a heart attack and stroke.

Is turmeric tea and latte healthy?

As well as foods, turmeric is increasingly used in drinks as a selling point that it’s healthy – such as turmeric tea and latte.

However, these drinks often come with added ingredients that are high in saturated fat or sugar, which can lead to weight gain and high blood cholesterol that both increase your risk of a heart attack and stroke.

If you drink ‘golden milk’, which is milk infused with turmeric and other spices like ginger, try making or choosing a variety with low-fat milk for a healthier option.

You can also enjoy the flavour of turmeric by adding it to your dishes when cooking or to boiling water to make turmeric tea.

When is it not safe to take turmeric supplements?

Turmeric supplements are generally considered safe for most people, but they can interfere with medicines, so check with your GP first.

For example, if you’re taking:

• Blood thinners (anticoagulants) – DOACs (direct oral anticoagulants) or warfarin – high doses of turmeric could have a blood thinning effect so if you are already taking a blood thinner as well this could increase your risk of having a dangerous bleed.

People with liver or bile duct problems should also not take turmeric supplements as they can increase bile production.

If you decide to take turmeric supplements, you should not exceed the dose recommended on the supplement’s label.

Even at recommended doses, some people taking turmeric supplements may experience mild digestive problems, including feeling sick, diarrhoea and stomach pain.

If you are taking any heart medications, it’s always a good idea to check with your GP before taking any supplements.

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