In our fast-paced work environments, finding a hobby that captures our mental focus and brings joy is essential. During the pandemic, I discovered flying on a trapeze. While exhilarating, it comes with its fair share of risks. Not long ago, I experienced a severe fall, leading doctors to initially suspect a broken hip.
Thankfully, that wasn’t the case, but the path to recovery was challenging. As I celebrated each small victory, my physical therapist cautioned, “Don’t be surprised if this injury lingers.”
She was absolutely right. Accustomed to daily walking, yoga, strength training, and core workouts on the trapeze, I quickly found the inactivity frustrating. Despite adhering to my recovery plan, I faced persistent aches and occasional flare-ups of inflammation, particularly upon revisiting exercise or after hectic days. While I relied on over-the-counter pain relievers, I was apprehensive about becoming too dependent on them.
It was during this time that turmeric came to mind as a potential remedy. Residing in Southeast Asia, I was aware of its historical use as “the golden spice” in traditional medicine to alleviate pain and inflammation. Today, turmeric is commonly available in supplement form, containing curcumin, its active component.
Before diving in, I consulted with Lily Lichtenstein, RD, LDN, a clinical dietitian at Tufts Medical Center, to grasp the contemporary research surrounding turmeric and its effects on health. She provided insightful information that is crucial for anyone considering adding new supplements to their regimen.
About the expert
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Recent research about turmeric
It’s crucial to differentiate between turmeric and curcumin. The supplement version usually contains a far more concentrated dose of curcumin than what’s found in the spice jar.
“Current studies indicate that turmeric, particularly its bioactive component curcumin, may help reduce inflammation, joint pain, oxidative stress, and various adverse metabolic markers,” Lichtenstein states. She highlights a 2024 systematic review of 103 studies published in Phytotherapy Research, which supports the anti-inflammatory impacts of curcumin. The review found participants consuming curcumin had noteworthy improvements in markers associated with inflammation and metabolic health, such as blood sugar, cholesterol levels, and body weight.
Lichtenstein notes that these benefits are primarily observed in laboratory indicators rather than through immediate symptom alleviation. However, some individuals—especially those suffering from joint discomfort—might experience noticeable improvements with regular use. A 2025 review of clinical trials in the Journal of Rheumatic Diseases corroborates this, indicating that the effects of curcumin on joint pain and inflammation can be comparable to NSAIDs.
How to use a turmeric supplement
One complication with turmeric supplementation is the varying dosages, forms, and durations of use reported in studies. Lichtenstein emphasizes, “More research is essential to ascertain the ideal dosage and form for supplementation to achieve the desired effects.” Nonetheless, she shared practical advice based on current research.
“When selecting a turmeric supplement, ensure it contains curcumin, the active compound responsible for most of turmeric’s health benefits,” she advises. “Since curcumin is not easily absorbed on its own, products that include black pepper extract (piperine) or specialized formulations to enhance absorption tend to deliver better results.”
Ingesting curcumin alongside a meal rich in healthy fats can further aid absorption. Most studies support daily doses ranging from 500 to 1,500 milligrams (mg). “There’s no specific best time to take it; however, consuming it with food and, if necessary, splitting the dose can enhance tolerability,” Lichtenstein adds.
Curcumin is generally well-tolerated by most individuals, though mild stomach upset can occur. It may also interact with certain medications, especially blood thinners, making it crucial to consult your doctor before commencing any new supplement.
I also devoted myself to consistently following my physical therapy regimen, ensuring ample rest (which proved challenging for someone as active as me), and maintaining a well-balanced diet. I reached out to my orthopedic doctor to confirm the safety of this new approach.
How I felt while taking a turmeric supplement
After receiving my doctor’s approval, I began a regimen with a Piping Rock supplement containing 500 milligrams of curcumin and 3 milligrams of black pepper extract in each capsule. I started with one capsule alongside breakfast of oats and Greek yogurt to maximize absorption. After a week without any digestive issues, I increased my intake to 1,000 milligrams in the morning.
As Lichtenstein pointed out, curcumin’s effects typically manifest gradually. However, as someone grappling with persistent joint stiffness and inflammatory responses following my fall, I anticipated mild improvements through regular use.
My experience confirmed this anticipation. Within a few weeks, I resumed my daily walking routine with less post-exercise discomfort, particularly in the previously injured hip. Notably, I found myself reaching for ibuprofen far less frequently after workouts. While my soreness didn’t vanish completely, it became significantly more manageable through stretching, ice or heat therapy, and rest. With curcumin’s anti-inflammatory properties quietly supporting my recovery, I began waking up with notably less stiffness, even after rigorous workouts.
Intriguingly, my mood also seemed to brighten. Of course, being able to move more played a significant role, as did the reduction in pain. Research indicates that curcumin may also positively affect the nervous system. A 2025 review published in Frontiers in Pharmacology highlights potential benefits ranging from calming the body’s stress response to providing neuroprotection that might lower the risk of depression and cognitive decline.
As Lichtenstein reminded me, “Curcumin should be viewed as a long-term supportive supplement that may enhance overall health when integrated consistently into a balanced diet and lifestyle, rather than as a quick fix or solitary solution.”
While turmeric is not a panacea, its role in supporting my recovery over the span of six weeks has solidified its place in my daily routine—not only for addressing lingering joint issues but also as part of a broader strategy for long-term inflammation management.
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