Have you ever heard that turmeric is good for you, but didn’t quite understand why? You’re not alone. Turmeric is a bright yellow spice derived from the rhizome of Curcuma longa and is often used in curry, but it’s also been a powerful natural remedy for thousands of years. In naturopathic medicine, turmeric is one of the superstars.


Let’s break down what makes turmeric so special, what science says about it, and how it’s used to support health the natural way.


What Is Turmeric?

Turmeric is a root, kind of like ginger. You’ve probably seen it as a bright yellow powder in your spice rack. In traditional medicine like Ayurveda and Traditional Chinese Medicine, turmeric has been used for centuries to treat all sorts of problems—from joint pain to digestion.


The most researched part of turmeric is a compound called curcumin. Curcumin is one of the bioactive polyphenol responsible for turmeric’s characteristic color and many of its health-promoting properties. It exhibits potent anti-inflammatory, antioxidant, and antimicrobial activities, making it a subject of extensive research in various health contexts. Curcumin interacts with over 30 molecular targets in your cells, allowing it to have an impact in how cells divide, what inflammatory mediators get released into the body, how enzymes function, the regulation of cell growth, and can also impede the growth of cancer cells. (1)


Why Inflammation Matters

Before we dive into turmeric’s benefits, let’s talk about inflammation. Inflammation is your body’s natural way of protecting itself. If you cut your finger or catch a cold, your body uses inflammation as part of the process to recover from the ailment.


But sometimes, inflammation sticks around too long and becomes problematic. Chronic inflammation is linked to many health problems, like:

  • Arthritis (painful, swollen joints)
  • Heart disease
  • Digestive issues
  • Brain fog and memory loss
  • Cancers
  • Skin conditions
  • Neurodegenerative disease (2)
  • NAFLD (non-alcoholic fatty liver disease)


That’s where turmeric comes in. It helps calm down excess inflammation and regulates inflammatory processes.


Enhancing Bioavailability in the Kitchen: Food As Medicine

One of the challenges with curcumin is its poor absorption and bioavailability when consumed alone. The secret to getting the most out of the turmeric in your diet is heating it in a fat source. Because of its hydrophobic properties (meaning it repels water), the active constituents in turmeric (called Curcuminoids) are best extracted and made available for absorption with heat and fat. Piperine (from black pepper) is also shown to significantly increase absorption. The newest research suggests that when paired with other food products that include carbohydrates and protein, the absorption of curcumin is enhanced even further. (3) (4)


Use turmeric as it was used in traditional dishes – heated with other herbs in oil at the onset of meal preparation (like curries or soups) or blended into a Golden Milk or Turmeric Tea (including healthy fats for better absorption). Don’t fall for these common mistakes:

  • Making turmeric tea with water (unless you are boiling it for a minimum of 10 minutes)
  • Juicing turmeric root and consuming as is


Turmeric Supplementation

What should you look for if you want to get the most out of a turmeric supplement? Make sure the curcuminoids are extracted are extracted in a way that allows for optimal absorption and bioavailability. (Don’t just throw turmeric in a capsule if you want the benefits from Curcuminoids). Look for supplements using the following versions of highly bioavailable curcumin extracts (5):

  • Meriva®
  • Theracumin®
  • Curcuminoids bound to MCT oil
  • Longvida®-optimized curcumin
  • CurQfen®
  • Liposomal-based formulations
  • Nanocarriers
  • Cyclodextrin complexes
  • Curcumin C3 complex


It is best to take with food and only take under the guidance of a knowledgeable healthcare provider who can determine if this is appropriate for your health complaints and is safe to take alongside the current medications you are on.


The Bottom Line

Turmeric is more than just a spice—it’s a natural tool for better health. Backed by both tradition and science, it offers real support for chronic inflammation, brain health, digestion, and more.


In naturopathic medicine, turmeric is used not as a quick fix but as part of a bigger plan to help you feel your best in body, mind, and spirit. If you’re curious about using turmeric to support your health naturally, a naturopathic doctor can guide you safely and effectively.


References:


1. HOLD


2. Lagoa R, Rajan L, Violante C, Babiaka SB, Marques-da-Silva D, Kapoor B, Reis F, Atanasov AG. Application of curcuminoids in inflammatory, neurodegenerative and aging conditions - Pharmacological potential and bioengineering approaches to improve efficiency. Biotechnol Adv. 2025 Mar 27;82:108568. doi: 10.1016/j.biotechadv.2025.108568. Epub ahead of print. PMID: 40157560.


3. Food Funct., 2025,16, 774-784


4. Racz LZ, Racz CP, Pop L-C, Tomoaia G, Mocanu A, Barbu I, Sárközi M, Roman I, Avram A, Tomoaia-Cotisel M, et al. Strategies for Improving Bioavailability, Bioactivity, and Physical-Chemical Behavior of Curcumin. Molecules. 2022; 27(20):6854. https://doi.org/10.3390/molecules27206854


5. Tabanelli R, Brogi S, Calderone V. Improving Curcumin Bioavailability: Current Strategies and Future Perspectives. Pharmaceutics. 2021 Oct 17;13(10):1715. doi: 10.3390/pharmaceutics13101715. PMID: 34684008; PMCID: PMC8540263.