Supplement Guide: Turmeric

Curcuma longa, Cur­cuma domestica

Origin: A yellow-colored powder ground from the roots of the lily-like turmeric plant. It is a common ingredient in curry powder. The turmeric plant grows in India and Indonesia and is related to the ginger family.

Dosage: Capsules or spice. Capsule, typically 400 mg to 600 mg three times per day; or 0.5 g to 1 g of powdered root up to 3 g per day.

Claims: Reduces pain, inflammation and stiffness related to rheumatoid arthritis and osteoarthritis; treats bursitis. Known as a cleansing agent, turmeric often is used as a digestive aid in India.

What we know: Traditionally used in Chinese and Indian Ayurvedic medicine to treat arthritis; the active ingredient in turmeric is curcumin, which is nontoxic.

Studies: Several recent studies show that curcumin or turmeric has anti-inflammatory properties and modifies immune system responses. A 2006 study showed turmeric was more effective at preventing joint inflammation than reducing joint inflammation.

High doses of turmeric can act as a blood thinner and cause stomach upset. Do not take if you have gallstones or are taking blood-thinning medications.