I Just Started Taking Turmeric — When Should I Expect To See Health Benefits?

If you're anything like me, you saw turmeric on social media before you knew what it was. It's a highly photogenic spice, often captured on Instagram as it's sprinkled into lattes or over eggs balancing on top of avocado toast. 

But beyond turmeric's striking golden hue, the herb has a rich history rooted in ancient Ayurvedic medicine and is considered a superfood because it's packed with healing properties. Thanks to its astounding antioxidant actions, there are so many benefits of turmeric.

According to holistic healer, Ayurveda expert, and author of Everyday Ayurveda Bhaswati Bhattacharya, M.D., Ph.D., MPH, turmeric is part of the ginger family (Zingiberaceae) and is best known as Haridra in Sanskrit (the sacred language of Hinduism) and Curcuma longa in botanical sciences.

Turmeric comes in two forms: Topicals, like creams and balms, and ingestible forms, like capsules, tinctures, powders, and the root itself. Whether you're relaxing with a DIY turmeric face mask, cooking up curry for dinner, or adding a daily turmeric supplement to your regimen, there are many ways to enjoy this revered botanical.

It's most commonly used in Western culture as an antioxidant, anti-inflammatory, and hemostatic hero, but because the flowering plant contains thousands of chemical compounds—among them the heavily researched principal curcuminoid, curcumin—Bhattacharya tells mbg it has many other uses, too. These include promoting joint mobility1 and easing muscle soreness2, helping protect the cardiovascular and central nervous systems3, and bolstering brain function and longevity4.*

According to registered dietitians Lindsay Pleskot, R.D., and Ally Choo, R.D., the phytochemicals in turmeric—particularly curcumin—exhibit antioxidant and inflammatory regulating properties by binding to pro-inflammatory cytokines (e.g., TNF alpha, IL-1 beta, and IL-6) and interacting with transcription factors5 (like nuclear factor kappa B).* 

According to Ayurveda expert Paul Morehead, Ph.D., turmeric can be especially beneficial to those experiencing suboptimal joint strength and mobility—and science7 agrees.* This is thanks to curcumin's anti-inflammatory actions, all of which play an important role in bolstering the health and function of your joints (and overall musculoskeletal system).* 

Studies show that curcumin influences cell signaling molecules5 in the body, specifically a vital molecule called nuclear factor kappa B, "an important regulator of the cellular pro-inflammatory response,"* Morehead explains. 

Tummy troubles? Turmeric is often used to help promote a healthy gut7 and overall digestion.* Speaking as someone with gastrointestinal concerns, I can personally attest to its healing properties in this category.* 

When left unchecked, the pro-inflammatory response and oxidative stress can have a significant impact on your body's ability to regulate the immune system, Pleskot and Choo warn. 

The duo shares that by suppressing the production of pro-inflammatory enzymes and combating free radicals, turmeric can help regulate the immune system.* 

Thanks to its anti-inflammatory properties and free-radical-scavenging abilities, evidence suggests curcumin helps promote cardiovascular function and protect the heart.* 

In a 2016 study published in Scientific Reports, the curcuminoid was found to regulate the expression of the AT1 receptor (AT1R)9, which plays an important role in modulating healthy blood pressure.* Curcumin was also found to improve endothelial function3 (the heart's and blood vessels' ability to contract and relax properly) in a 2020 Frontiers review.*

Curcumin has also been found to affect blood lipid levels (i.e., the fat concentrations in your blood).* According to a 2019 Critical Reviews in Food Science and Nutrition meta-analysis, turmeric supplementation significantly reduces triglyceride levels and increases HDL ("good") cholesterol10, both of which are measures of a healthy heart.* 

Though turmeric might not be the first thing that comes to mind when you think of taking a "chill pill," it turns out curcumin can be quite the mood-booster.* 

In short: It varies. 

According to Morehead, it comes down to an individual's constitution, age, and unique health needs. Like any other supplement, turmeric can work quicker for some than it does for others. It also depends on what you're using turmeric for.

For example, Bhattacharya explains that turmeric on the skin can work as fast as five minutes, whereas those seeking targeted joint support and comfortable mobility might see results after a few days of oral ingestion.* 

If you're taking a turmeric supplement, Chicago-based registered dietitian Maggie Michalczyk, RDN, of Once Upon A Pumpkin says it won't act as a "quick fix." Rather, as with most supplements, consistency (i.e., daily use) is key. Generally speaking, Michalczyk says you likely won't notice a significant difference "for at least four to eight weeks." 

While the National Academies do not have a recommended dietary intake for turmeric or curcuminoids, it's worth noting that turmeric supplements tend to be more concentrated than raw turmeric powder; you'd have to consume more of the latter to reap the kind of results a daily supplement can provide. 

Still, if you're going the supplement route, Morehead stresses that too much of anything can be a bad thing, and excess turmeric, specifically, may increase heat and dryness in your body. 

However, it's also worth noting that curcumin has poor bioavailability, so the effectiveness of the supplement (and its dosage) also depends on the bioavailability of the form of turmeric and the ingredients it's paired with to enhance absorption. 

For example, mbg's turmeric potency+ features 500 milligrams of full-spectrum turmeric root extract (as Acumin™), which uses polar-nonpolar-sandwich (PNS) technology to protect and deliver turmeric's full array of herbal bioactives in an ultimate matrix with a clinically shown absorption advantage with up to 10 times higher bioavailability than other common forms of turmeric.*† 

It's really up to you when you take your supplements each day, but Morehead notes that the reason you're taking a turmeric supplement should also be a determining factor. 

For example, if you're taking turmeric to support healthy digestion, Morehead suggests taking it with food.* To promote joint comfort and mobility, he suggests taking your supplement either after meals or on an empty stomach.* 

Incorporating turmeric into your everyday well-being routine can prove wildly beneficial for your body and mind by actively promoting antioxidant actions, encouraging good bacteria growth for optimal gut health, lifting your spirits with mood support, and strengthening your musculoskeletal system.*