Turmeric is one of many natural therapies that have been discussed as potentially beneficial for menopausal women. But what is it, how exactly could it help women in the menopause and what is the evidence behind this?
What is turmeric?
Turmeric is a dry, light spice that is golden orange in colour. It comes from the root of Curcuma longa and is a relative of ginger. It is a popular spice for adding colour to dishes and an astringent taste. The active ingredient (a substance that provides the effect) in turmeric is curcumin. Curcumin is a polyphenol, compounds found largely in plant foods that play a key role in protecting our cells from reactive oxygen species. These chemicals can cause severe illnesses.
Are there any health benefits of turmeric?
Interest in turmeric as an ingredient for improving health has garnered substantial interest over many years and research is growing. Many studies have produced results that highlight a wide range of health benefits of turmeric. However, note that some of these studies followed only a small population over a short period of time and were not based on humans. Other studies have found conflicting results.
Turmeric’s active ingredient, curcumin, has been associated with improving a number of conditions. This includes arthritis, metabolic syndrome, anxiety and hyperlipidaemia (abnormally high lipids in the blood), as well as muscle soreness [1]. The most commonly studied characteristics of turmeric are its antioxidant and ant-inflammatory effects.
Curcumin is considered an antioxidant because it is a polyphenol. It therefore acts to scavenge and neutralise free radicals in the body that result from our environment and may otherwise cause illnesses such as cancer and cardiovascular disease [2]. One study which looked at 4 larger trials found that overall, curcumin increased the efficiency of antioxidants in participants and reduced the level of a marker for oxidative stress [3].
Inflammation is the body’s way of defending against things like irritants or pathogens. It is often temporary, however chronic inflammation that is slow and long-term can eventually lead to diseases such as arthritis, diabetes, cardiovascular disease and some cancers. Research has shown that curcumin has anti-inflammatory properties by regulating the pathways that control inflammation. Therefore, stopping the production of substances that would otherwise contribute to this inflammation [4].
One of the reasons why studies looking at benefits of turmeric are inconsistent is because of its poor bioavailability. In other words, we only absorb and use a small amount of the turmeric we consume. Some studies, however, have found ways to increase this bioavailability such as consuming turmeric at the same time as piperine – the main active ingredient in black pepper [1].
Can turmeric help during menopause?
Many of the symptoms that women experience during the menopause are a result of oxidative and inflammatory mechanisms. This includes symptoms such as hot flushes, low mood and anxiety, vaginal dryness and osteoporosis. This is due to the fall in oestrogen levels reducing the body’s ability to neutralise free radicals and can therefore cause inflammation [5].
Turmeric supplements are not generally recommended as the low bioavailability means you are unlikely to get any benefits from consuming curcumin on its own. Many studies investigating the effect of curcumin supplementation on menopause symptoms are of poor quality and provide conflicting results. One trial found that among 81 postmenopausal women, curcumin supplements significantly decreased overall menopause symptoms [6]. Another trial with a similar design also found that incidences of hot flushes decreased in menopausal women 4 weeks after consistent intakes of curcumin supplements [7].
Overall, whether turmeric has a proven effect on symptoms of the menopause remains unclear. Research is limited and what is available is largely based on supplementation over a relatively short period of time.
Is turmeric good for gut health?
Turmeric may also play a role in gut health with some reports that it helps improve digestion and diversity of gut bacteria. The human gut microbiome, the collection of organisms that live in our digestive tract, is now known to help the body carry out multiple functions such:
- as preventing infection
- boosting the immune system
- absorbing nutrients
- producing vitamins like B and K [8].
The composition of our gut microbiome will differ vastly from one person to the next, but research has shown that the more diverse it is, the better. While it is still uncertain what the “healthiest” composition of the gut microbiome looks like, we do know that there are certain strains of bacteria that are more favourable than others. Some research has emerged in recent years that turmeric, and specifically curcumin, seems to promote the growth of these more beneficial bacteria [8]. Most of these studies, however, are based on animals.There has been an increased interest in the role of turmeric in improving symptoms of digestive disorders such as IBS (irritable bowel syndrome). While not all studies have found positive results, some have shown that herbal treatments of turmeric in varying doses improved prevalence, symptoms or severity of IBS [9]. Researchers have not confirmed this effect, and they need to conduct more robust studies.
To read more about gut health and the menopause, check out the blog post here.
How should I consume turmeric?
Turmeric is generally considered safe to consume with an acceptable daily intake (ADI) of 0-3mg per kg of body weight. If you are thinking of including turmeric in your diet, do so by adding the spice to food, rather than taking it as a supplement.
Here are some examples of ways you can do this:
- Add it to rice, scrambled eggs, soup, marinades or curries
- Roast it with vegetables
- Stir it into warm milk or hot water to make tea
- Add it to smoothies or fresh juices
Summary
Overall, the evidence behind the benefits of turmeric is not quite robust enough yet. Taking turmeric, or its active ingredient curcumin, is therefore not generally recommended as a supplement. Some research has suggested the following benefits of curcumin:
- Acts as an antioxidant
- Provides anti-inflammatory effects
- Improves menopause symptoms such as hot flushes
- Helps diversify the gut microbiome
- Improves symptoms of digestive disorders such as IBS
While none of these effects are proven, you may find that adding more turmeric to your diet can help certain symptoms you are experiencing. You can do this by adding it to many dishes or having it as a drink in milk, tea or smoothies.