Turmeric

What is turmeric?

Turmeric is a plant in the ginger family whose underground stem (rhizome) is dried and ground into the yellow spice used in curries. According to NCCIH, its health effects are commonly attributed to curcuminoids, especially curcumin, which gives the spice its color. Turmeric has long been used in Ayurvedic and Chinese medicine for indigestion, skin conditions, arthritis and other complaints.

What the research says

General health. NCCIH notes that many studies have looked at turmeric or curcumin for osteoarthritis, fatty liver disease and high cholesterol, but we still do not know enough to conclude definitively that it is beneficial for any health purpose. Initial evidence for knee osteoarthritis is positive but needs higher-quality trials. A major challenge is that curcumin is poorly absorbed, and products vary in how much they contain.

Oral health. Dental research has mostly used curcumin applied in the mouth. A 2022 meta-analysis of six trials found curcumin mouthwashes performed comparably to chlorhexidine, the standard antiseptic rinse, for reducing plaque and gum inflammation, but five of the six studies had a high risk of bias. Another meta-analysis of nine trials found curcumin and chlorhexidine performed similarly as adjuncts to scaling and root planing in periodontitis, with low-quality evidence. These findings suggest curcumin may have local anti-plaque and anti-inflammatory effects, but they do not show that turmeric swallowed in a capsule affects the gums.

How it’s used in supplements

Turmeric is sold as powder, standardized curcumin extracts and formulas combined with piperine (black pepper extract) or other technologies to improve absorption. Oral trials typically use standardized curcumin extracts measured in hundreds of milligrams, so small amounts of plain turmeric root powder in multi-ingredient blends are unlikely to approach studied levels.

NCCIH considers conventionally formulated turmeric likely safe in recommended amounts for up to 2 or 3 months. Side effects can include nausea, acid reflux, diarrhea or constipation. Importantly, liver damage has been reported in some people taking highly bioavailable curcumin products; stop and see a doctor if you notice fatigue, dark urine or yellowing of the skin or eyes. Turmeric supplements may be unsafe during pregnancy. Because curcumin may affect blood clotting, people on blood thinners should talk to their doctor first.

If you want to try curcumin for your gums, the research points to products applied in the mouth, such as a curcumin gel or rinse recommended by your dentist, rather than a capsule. Even then, it should support, not replace, brushing, flossing and professional care.