People spend round $50 billion a 12 months on nutritional vitamins and dietary supplements. Some of the in style is turmeric, a shiny orange root that has its roots in each conventional Jap drugs and delicacies. Proponents are keen to pay $20 or extra for a bottle, hoping to alleviate arthritis ache and irritation, decrease ldl cholesterol and blood sugar ranges, and deal with no matter else occurs to ail them. However is it definitely worth the cash?Whereas plenty of analysis has highlighted turmeric’s antioxidant and anti inflammatory properties, the wide selection of complement potencies and doses utilized in research has made it exhausting to substantiate any well being claims.Dr. Keith Singletary, professor emeritus of diet on the College of Illinois Urbana-Champaign, has reviewed the proof on turmeric. His take? “I believe it’s promising,” he says, however he stresses that it isn’t “the cure-all that advertising and marketing would make it seem.”Well being advantages of turmericThe well being properties attributed to turmeric come from pure compounds known as curcuminoids. “Curcumin, which is the main one, is believed to be largely chargeable for the well being advantages of turmeric,” says Singletary.What would possibly curcumin do? The perfect proof facilities on two situations: arthritis and metabolic syndrome.ArthritisConsidering turmeric’s anti-inflammatory properties, it’s not stunning that researchers have investigated its use for arthritis. The complement does seem to scale back ache and stiffness from osteoarthritis, the most typical type of this achy joint illness.“It’s not a miracle drug, nevertheless it in all probability works in addition to ibuprofen or acetaminophen,” says Dr. Janet L. Funk, professor of drugs and vice chair of analysis for the Division of Drugs on the College of Arizona School of Drugs-Tucson. Her lab research plant-derived dietary dietary supplements for inflammatory illnesses.Metabolic syndromeThis isn’t a illness, however quite a cluster of situations like weight problems, hypertension, excessive blood sugar, and excessive triglycerides that collectively enhance the chance for diabetes, coronary heart illness, and stroke. About 1 in 3 American adults have metabolic syndrome, in line with the Nationwide Coronary heart, Lung, and Blood Institute (NHLBI).Story continuesStudies have regarded on the results of turmeric on blood sugar, triglycerides, and insulin ranges, in addition to on irritation (which additionally performs a job in metabolic syndrome). “Normally, there was a robust preponderance of proof that it would assist scale back all these issues. So it may need some profit in people who find themselves obese and anxious about irritation and diabetes,” Funk says.However—there’s a really huge caveat. “There’s plenty of inconsistency between research,” Singletary says. And therein lies the issue in evaluating turmeric.An imperfect scienceThough loads of analysis is being executed on turmeric, the research aren’t constant. Researchers have examined totally different quantities of the complement in numerous teams of individuals for various quantities of time. Some research added a compound like piperine, present in black pepper, to make turmeric extra lively within the physique (researchers name this elevated “bioavailability”).For instance, one research on knee osteoarthritis had contributors take 180 milligrams (mg) of curcumin for eight weeks. One other one used doses of 500 mg plus 5 mg of BioPerine (black pepper) extract thrice a day for six weeks.As a result of a lot of the research have lasted 4 months or much less, researchers don’t know what would possibly occur with long-term use. “The underside line is, there’s no definitive, well-designed research at this level,” Funk says. She’s skeptical that there ever might be, on condition that the nutraceutical business and the Nationwide Institutes of Well being aren’t funding them.The dangers of turmericTurmeric might be protected should you get it from the spice otherwise you take solely the really helpful quantity in dietary supplements, says the Nationwide Heart for Complementary and Integrative Well being. In bigger portions, it might trigger GI unwanted side effects like nausea or diarrhea.Piperine poses its personal set of points, as a result of it will increase the bioavailability of curcumin by inactivating an enzyme within the liver that may in any other case break it down. “That enzyme is absolutely essential for [breaking down] most medication individuals take,” says Funk. Theoretically, piperine would possibly trigger a buildup of medicines within the physique, thus rising the chance for unwanted side effects. “Typically talking, should you’re taking different medicines, I might draw back from any product that has piperine in it, simply in case it might intrude with the metabolism of your different medication,” she provides.An excellent greater concern is a uncommon however severe danger of liver harm from turmeric dietary supplements, in addition to excessive ranges of lead in these merchandise. A number of research, together with one which Funk co-authored, discovered extreme quantities of lead in some turmeric dietary supplements—particularly people who contained turmeric root. Publicity to steer in giant portions can have poisonous results on the physique, together with coronary heart and kidney issues.Must you take turmeric?Is it value taking turmeric? “That’s the million- greenback query,” says Singletary. Given the shortage of clear proof on its advantages and the potential dangers, he says you’re most secure getting turmeric by way of your food plan. You possibly can add the spice to soups, stews, sauces, and smoothies. High them with a pinch of black pepper or cook dinner turmeric in oil to reinforce its bioavailability.When you do use turmeric dietary supplements, it may be troublesome to know which kind is finest, or how a lot to take. The perfect recommendation is to ask your well being care supplier, says Singletary. Begin out with a low dose to see how your physique responds to it. And don’t count on turmeric to be a “cure-all for all of your illnesses, which is unlikely to be the case,” he provides.Learn extra on dietary supplements:This story was initially featured on Fortune.com