Turmeric for joint pain - the evidence!

Turmeric is a bright yellow spice often used in cooking. It contains a chemical called curcumin, which is thought to reduce swelling (inflammation).

Some people take turmeric supplements to help with joint pain, particularly osteoarthritis and rheumatoid arthritis.

Does turmeric work for joint pain?

Research suggests that turmeric may help relieve pain for some joint conditions, but it works differently depending on the type of arthritis you have.

Osteoarthritis

There is strong evidence that turmeric can help people with osteoarthritis, especially in the knee.

A 2021 review of clinical trials found that curcumin extracts reduced pain and improved physical function (1). The study highlighted that:

• Turmeric extracts can work as well as anti-inflammatory painkillers (NSAIDs) like ibuprofen or diclofenac.

• It causes fewer stomach problems than standard painkillers.

Rheumatoid arthritis

The evidence for rheumatoid arthritis is less clear. Turmeric should not be used to replace your prescribed medication (2).

However, some studies suggest it may help as an add-on treatment to:

• reduce morning stiffness

• lower inflammation markers in the blood (such as CRP)

Choosing a turmeric supplement

You are unlikely to get enough curcumin from eating turmeric spice in food to notice a difference in your joints. The body finds it difficult to absorb curcumin from the raw root or powder.

If you choose to take a supplement, check the label for ingredients that help your body absorb it. Research shows that adding piperine (black pepper extract) can increase absorption by up to 2000% (3).

Look for supplements that contain:

• Black pepper extract (piperine): This can help your body absorb curcumin much faster.

• Lipids (fats): Some supplements mix curcumin with oils or fats (sometimes called phytosomes) to help it pass into your bloodstream.

When buying a supplement, look for labels that say "standardised to 95% curcuminoids". This ensures the product contains a high amount of the active ingredient.

Who can take turmeric?

Most people can take turmeric supplements safely, but they are not suitable for everyone.

Speak to a GP or pharmacist before taking turmeric if you are taking:

• Blood thinners (anticoagulants): Turmeric can thin the blood. If you take medicines like warfarin, taking turmeric can increase your risk of bleeding. It may also affect your INR levels (4).

• Anti-platelet medicines: If you take aspirin or clopidogrel (Plavix), turmeric may increase the risk of bleeding.

• Medicines for acid reflux: Turmeric can increase stomach acid. This may stop medicines like omeprazole from working properly.

You should also stop taking turmeric supplements 2 weeks before any scheduled surgery to prevent bleeding problems.

Side effects

Turmeric is generally considered safe, but high doses or long-term use can cause side effects in some people, including:

• upset stomach

• nausea

• diarrhoea

• dizziness

If you experience side effects, stop taking the supplement and speak to a GP.

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IMPORTANT MEDICAL DISCLAIMER

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult with a qualified healthcare professional or your GP before starting any new supplement regimen, particularly if you manage pre-existing conditions or take prescription medication.

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References

1. Wang, Z. et al. (2021) ‘The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis’, BMC Complementary Medicine and Therapies, 21(1). Available at: https://pubmed.ncbi.nlm.nih.gov/34537344/

2. Kou, H. et al. (2023) ‘Effect of curcumin on rheumatoid arthritis: a systematic review and meta-analysis’, Frontiers in Immunology, 14. Available at: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2023.1121655/full

3. Shoba, G. et al. (1998) ‘Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers’, Planta Medica, 64(4), pp. 353–356. Available at: https://pubmed.ncbi.nlm.nih.gov/9619120/

4. Welsh Medicines Advice Service (2024) Turmeric: potential interactions. Available at: https://www.wmic.wales.nhs.uk/turmeric-potential-interactions/