Turmeric has been used for centuries in traditional medicine, especially across India and Southeast Asia. However, in recent years, it’s also become a go-to health supplement in the UK and other Western countries, used by those looking to support everything from joint health to better digestion. But what exactly makes turmeric so special - and does the science back it up?
In this guide we take a closer look at what turmeric can do for you and your health, and outline the best ways to take it.
What is turmeric?
Turmeric is a bright yellow spice made from the root of the Curcuma longa plant - a relative of ginger. While it’s often used in curries and golden lattes, it’s also widely known for its active compound, curcumin - a natural anti-inflammatory and antioxidant.
However, curcumin only makes up a small part of turmeric (usually around 2–5%), and it’s not easily absorbed by the body. That’s why many high-quality supplements pair it with black pepper extract (piperine), which can increase absorption. For example, at Just Vitamins, our Turmeric with Bioperine supplement contains a high-strength 95% curcumin extract, combined with black pepper for better absorption.
What are the benefits of turmeric?
Turmeric has gained a reputation as a natural all-rounder, and modern research is starting to back that up. From helping with inflammation to supporting heart health, here’s what science has to say.
Is turmeric an anti-inflammatory?
Put simply, yes - turmeric is an anti-inflammatory. Chronic inflammation is linked to lots of health issues, including arthritis, heart disease, and even some types of cancer. Curcumin has been shown to block several molecules that play a role in inflammation, including one called NF-kB.
A 2021 review published in Phytotherapy Research looked at 15 studies and found that turmeric supplements helped reduce pain and improve movement in people with osteoarthritis - comparable in some cases to anti-inflammatory drugs, but with fewer side effects.
If you're looking for joint support, Just Vitamins’ Turmeric with BioPerine® (Black Pepper Extract) Tablets combines turmeric with black pepper to support joint health and reduce inflammation - perfect for those managing everyday aches or age-related stiffness.
Can turmeric lower blood pressure?
While turmeric isn’t a direct blood pressure treatment, it might help support healthy levels as part of a wider approach.
A 2017 study published in the journal Aging found that 12 weeks of curcumin supplementation significantly improved blood vessel function in healthy middle-aged and older adults by enhancing endothelial function and increasing nitric oxide bioavailability. While the results are still emerging, incorporating turmeric into your daily routine may help support your heart health - especially when taken alongside other heart-friendly habits. Just Vitamins’ Heart Health range offers several options, including turmeric-based support.
Does turmeric help with weight loss?
There is some evidence that turmeric might help with weight management - especially in people who are overweight or have metabolic syndrome.
A 2015 randomised controlled trial published in European Review for Medical and Pharmacological Sciences found that curcumin helped reduce body weight, BMI, and waist circumference over 30 days. A follow-up study in 2019, published in Frontiers in Pharmacology, confirmed similar findings, suggesting curcumin may help reduce body fat and improve fat metabolism.
The theory is that turmeric helps by reducing low-grade inflammation, which is often higher in people carrying excess weight, and by improving insulin sensitivity. It’s not a magic solution - but it may be a helpful tool alongside a healthy diet and regular movement.
How much turmeric to take daily
The right dose depends on what you’re taking it for and how it’s formulated. For general wellbeing, research suggests 500 mg to 2,000 mg of turmeric extract (standardised to contain around 95% curcuminoids) per day is a good range. As discussed above, it’s best taken with food - and ideally with black pepper extract - to boost absorption.
If you’re just using turmeric powder in food, that’s great for general health, but it likely won’t provide enough curcumin for a therapeutic effect. That’s where supplements come in handy.
Turmeric is generally safe for most people, but large doses can occasionally cause mild side effects like an upset stomach. If you’re on medication - especially blood thinners or diabetes drugs - it’s always a good idea to check with your doctor before starting a new supplement.
At Just Vitamins, all our turmeric products use standardised extracts, so you know exactly how much curcumin you're getting in every dose. We also offer vegetarian and vegan-friendly options made without artificial additives or fillers.
A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.