What are the benefits of turmeric for joints?

Joint pain can vary depending on its origin. These can be due to inflammation of the tendons or ligaments, arthritis or osteoarthritis linked to menopause, age, sport when the cartilages are often used or to overweight or obesity.

Furthermore, turmeric contains polyphenols called curcuminoids, thus containing a molecule giving this spice exceptional anti-inflammatory properties. Indeed, this was demonstrated through a study on patients with knee osteoarthritis. In this way, some patients would have received turmeric, and others ibuprofen. The results of this study demonstrated that there was no significant difference between the two supplements, however, both groups of patients would have seen an improvement in joint pain, but also a reduction in inflammation.

In this way, a turmeric or curcumin supplementation would be ideal for reducing joint inflammation or pain. Also, depending on the degree of pain and possibly with the advice of your doctor, it is possible to self-medicate with turmeric when the pain occurs.

However, you should know that turmeric cannot replace treatment, but also, it will not improve joint stiffness or joint function. It is recommended, in addition to supplementation, to do physiotherapy sessions which can be particularly effective in the event of joint problems.

The European Food Safety Authority (EFSA) has set an acceptable daily intake (ADI) of curcumin at a rate of 180 mg/day of curcumin for an adult weighing 60 kg. ANSES, for its part, has determined that the dose provided by optimized food supplements should not exceed 153 mg/day of curcumin for an adult weighing 60 kg.

In this way, for safe consumption of turmeric, it is recommended to provide up to 6 g of turmeric powder per day. It is advisable to gradually increase the daily doses to avoid experiencing side effects. Note that 1 teaspoon is equivalent to approximately 5 g of turmeric.

If you want to combine it with pepper, it is recommended to respect the ratio of 1:9, that is to say: 1 part pepper for 9 parts turmeric.

In case the consumption of pepper / piperine is contraindicated for you, it is possible to improve the absorption of curcumin in other ways. As curcumin is fat-soluble, it is recommended to consume turmeric with a fatty substance, whether it is a dairy product or a vegetable drink, vegetable oil, etc. It is also recommended to add turmeric to the fatty substance when cooking so that the molecules can disperse and subsequently benefit from all its benefits.

Golden milk/drink recipe: (Golden milk)

• 1 teaspoon of turmeric powder 

• 1 teaspoon of honey (optional)

• 1 pinch of ginger 

• 1 pinch of pepper (optional)

• 1 pinch of cinnamon 

• 1 cup of milk or vegetable drink

• 1 teaspoon of coconut oil

Mix all the ingredients in a saucepan and heat until simmering. The preparation should be drunk hot or lukewarm, as desired.

It is possible to make a poultice directly on the inflamed area to quickly relieve inflammation or joint pain: 

• 1 teaspoon of turmeric powder

• 1 teaspoon of honey

Mix the 2 ingredients until you obtain a more or less thick paste to spread on the affected area. Then place gauze or a strip of cotton on the poultice and leave to act for about 15 minutes before cleaning. The active ingredients will penetrate the skin and act against inflammation.