My neighbor has osteoarthritis and gets steroid injections in his knees twice a year from his orthopedic surgeon. Last week he told me that his surgeon suggested he try taking turmeric and fish oil for his pain to tide him over until his next injection.
“What is turmeric?” he asked me. “Does it really work to help joint pain and stiffness?”
Turmeric comes from the root of a perennial herb in Asia called turmeric, a member of the ginger family. It’s commonly used as a spice and is the main ingredient in curry powder. One of turmeric’s main constituents is curcumin, which gives curry powder its characteristic yellow color. The essential oil of turmeric is used in perfumes, as a flavoring or spice, and as a yellow food dye.
Why would my neighbor’s orthopedic surgeon recommend a spice for knee pain from arthritis?
Turmeric is being studied for its anti-oxidant and anti-inflammatory properties. In some preliminary studies, people with joint pain from osteoarthritis have noticed relief from at least some symptoms.
One study showed that 500mg of a turmeric extract taken 3-4 times daily for 4-6 weeks showed the same relief of pain and stiffness as taking anti-inflammatory drug ibuprofen 400mg (2 tablets of Motrin-IB) 2-3 times daily, and with fewer side effects.Another small study showed that people who turmeric regularly needed less anti-inflammatory medicine for their arthritis pain.
But not every study showed clear benefit. When people taking the prescription anti-inflammatory drug diclofenac (Voltaren®) for arthritis added turmeric extract 500mg twice a day, it didn’t make any difference.
Turmeric extract has specific anti-inflammatory and anti-oxidant properties and may improve symptoms in people with osteoarthritis or autoimmune diseases like rheumatoid arthritis, Crohn’s disease, ulcerative colitis, and irritable bowel syndrome, and possibly lupus.
Since turmeric or curcumin has been used as a spice for thousands of years, it’s perfectly safe, right?
The answer to that is maybe. That’s because the anti-inflammatory dose of turmeric is WAY higher than anything the spice adds to the food we eat. The doses of turmeric that have been found useful for joint pain are between 1-2 grams of turmeric extract per day. It would require between 3 and 18 teaspoonfuls of the ground spice to make up a 1 gram dose of turmeric.
At this anti-inflammatory dose, turmeric has been shown to have an anti-platelet effect similar to aspirin or the prescription drug clopidogrel (Plavix®). When added to blood-thinning medicines like aspirin, Plavix®, warfarin (Coumadin®), Xarelto® or Eliquis®, turmeric will increase the risk of having bruising or severe bleeding.
Will it help you?
The biggest roadblock to getting relief from your arthritic knee pain with turmeric is finding a formulation that works. For some reason, turmeric or curcumin extract is very difficult for your body to absorb. Finding an effective turmeric product is essential. The lack of regulation in herbal and food supplement products in the United States makes finding a turmeric product potent enough to help you a challenging project.
Here are 6 Final Facts About Turmeric and Curcumin:
- Write it down.
The best way to try turmeric or curcumin is to start a symptom diary before starting it. Document your symptoms (joint pain and stiffness) by ranking them on a scale from 1 to 5 or from 1 to 10. Be sure to record your score BEFORE and AFTER starting turmeric. This will help you decide whether it’s helping you or not.
- Be patient.
Like glucosamine, turmeric seems to take longer than just a few days for your body to respond. You should allow 4-6 weeks for an adequate trial.
- More isn’t always better.
Turmeric or curcumin seems safe as long as you stay within a maximum of 2 grams per day divided into 2-4 doses.
- There’s no standardized formula.
Turmeric extracts of the same concentration can vary quite a lot in their effectiveness due to differences in the formulations. With minimal regulation and oversight of food supplements and herbal products in the United States, it can be hard to find an effective and reasonably priced product.
- Look for a formula with black pepper.
Turmeric is not easily absorbed into our bodies, so some turmeric extracts have additional ingredients like black pepper to improve absorption. Other compounds are added to keep turmeric inside your body as long as possible.
- Avoid turmeric if you take a blood thinner.
If you take a blood thinner like aspirin, clopidogrel (Plavix®), warfarin (Coumadin®), or any of the newer ones like Pradaxa®, Xarelto® or Eliquis®, you should avoid taking turmeric and curcumin completely. Try glucosamine instead, which will not increase your risk of bruising and bleeding.
