How Long Does It Take For Turmeric To Work?

Most of us are familiar with turmeric as a common fixture on the spice rack – but you might also have spotted it in the supplement aisle.

Turmeric is increasingly being included in health supplements and tonics, as it is thought to possess various health benefits.

What Is Turmeric?

Turmeric is a plant in the ginger family, native to southeast Asia but primarily India.

It is a deep, golden-orange spice that adds color, flavor, and nutrition to meals. It’s the spice that gives curry its yellow color.

But beyond this, turmeric has a history rooted in ancient Ayurvedic medicine and has been used in India for thousands of years as a spice and medicinal herb.

For health purposes, the most widely-used part of the turmeric plant is its root. The root contains vitamins, minerals, and phytonutrients. One of these phytonutrients is curcumin, the main ingredient in turmeric.

Curcumin has powerful antioxidant and anti-inflammatory effects and is thought to be the main source of the health benefits of turmeric.

Turmeric can be consumed in various forms, such as in capsules, tinctures, powders, juices, or the root.

What Are The Benefits Of Turmeric?

The health benefits of turmeric are thought to be largely attributed to curcumin.

Research shows that curcumin:

• Reduces inflammation (Source)
• May provide antioxidant effects (Source)
• May support brain health (Source)
• May promote joint health (Source)
• May support heart health (Source)
• May improve gut health (Source)

However, these benefits have been seen in studies using standardized turmeric extracts to include large amounts of curcumin.

The curcumin content of regular turmeric powder isn’t that high – around 3% – meaning it would be very difficult to consume beneficial levels of curcumin just by using turmeric as a spice in your foods. (Source)

This is why people often opt for turmeric supplements instead, such as Human Tonik’s Red Tonik powder.

Yet even in supplements, curcumin has low bioavailability, meaning it is poorly absorbed into the bloodstream. (Source)

The effectiveness of a turmeric supplement depends on the form of turmeric and any ingredients it might be paired with to enhance absorption. It can help to consume turmeric supplements with black pepper, which contains piperine. Piperine is another phytonutrient that enhances the absorption of curcumin. (Source)

It might also help to take curcumin supplements with a high-fat meal as curcumin is fat soluble, meaning it breaks down in fat or oil.

How Long Does It Take For Turmeric To Work?

In short, it varies.

The amount of time it can take for turmeric to impart benefit depends on the person and the specific purpose for which the turmeric is being taken.

From person to person, it comes down to factors like age, weight, dose, metabolism and health conditions. Like any other supplement, turmeric can work quicker for some than it does for others.

It also depends on what you’re using turmeric for.

Turmeric has been seen to take effect on different ailments over different periods.

Oxidative Stress

Turmeric works as an antioxidant, reducing oxidative stress in the body. (Source)

Antioxidants protect our cells from damage by fighting molecules called free radicals.

Free radicals are found in the environment and created in our cells through normal body processes. When free radicals rise and outpace antioxidant levels, the imbalance causes oxidative stress.

Oxidative stress is associated with several illnesses, including diabetes, Alzheimer’s, cardiovascular disease, and cancer. This is why maintaining strong levels of antioxidants is important for our health. (Source)

Current research suggests that turmeric’s antioxidant effects may be seen between 4-8 weeks, with significant results seen when taken for 6 weeks or more. (Source)

Digestive Health

The curcumin in turmeric also seems to exert beneficial effects on the digestive system.

Within our gut microbiome, which is the name given to the trillions of microorganisms that live in our digestive tract, there are types of bacteria that are beneficial to our health and other types of bacteria that are harmful to our health.

The beneficial bacteria keep our gut working optimally by helping to digest our food properly, absorb nutrients and regulate inflammation.

Curcumin favors the growth of these beneficial bacteria strains.

Many animal studies have demonstrated curcumin’s beneficial effect on gut microbiota, but research is still lacking in humans. (Source)

One small study that included 30 people found that beneficial changes to gut bacteria were observed after 8 weeks of supplementation with 6000mg of curcumin. (Source)

Joint Health

Curcumin has also been seen to support the health and function of joints, likely thanks to its anti-inflammatory actions.

One meta-analysis of 8 studies concluded that 8–12 weeks of supplementation with 1000 mg/day of curcumin could reduce arthritis symptoms (mainly pain and inflammation-related symptoms) and result in similar improvements of symptoms as ibuprofen and diclofenac sodium. (Source)

Another meta-analysis looking at the effect of curcumin on exercise-induced joint discomfort found positive results at doses between 150–1500 mg/day before and during exercise and up until 72 hours post-exercise. (Source)

Cognitive Health

Curcumin is thought to support brain health through its effect on brain-derived neurotrophic factor (BDNF).

The BDNF protein affects cognitive function, memory, and learning. Many common brain disorders have been linked to decreased levels of BDNF protein, including depression and Alzheimer’s disease. (Source)

Curcumin has been seen to increase brain levels of BDNF.

Research suggests that supplementation with 200-1820 mg of curcumin per day for 8 to 12 weeks may significantly increase serum BDNF levels. (Source)

As these studies highlight, turmeric is not a quick fix so don’t be discouraged if you don’t notice any benefits immediately.

Generally speaking, it is unlikely to notice a significant difference for at least the first 6-8 weeks of supplementing with turmeric consistently. 

How Much Turmeric Should You Take?

Most turmeric studies use 500-2,000 mg of turmeric daily, typically as an extract with a high curcumin concentration and commonly combined with piperine to increase bioavailability.

However, high doses of turmeric and curcumin are not recommended long-term as research on their safety is lacking.

According to the World Health Organization (WHO) 1.4 mg of curcumin per pound (0–3 mg per kilogram) of body weight is an acceptable daily intake. (Source)

Always consult with a healthcare professional before starting any new supplement regime. They can offer guidance on the most suitable dose for you. 

When Should I Take Turmeric?

It’s really up to you when you take your supplements each day. The most important thing is that you take them consistently in order to see results.

Taking turmeric supplements around meal times can be beneficial, especially if you are taking turmeric for digestive health. As curcumin is fat-soluble, it breaks down and dissolves in fat and oil and so taking your turmeric supplement with a meal containing some fat may help your body to absorb the curcumin.

Choose a time that best suits you and make it a habit so that it just becomes part of your daily routine.

Human Tonik’s Red Tonik provides 500mg of turmeric root extract in each serving – a quick and easy way to supplement with turmeric as well as a range of other nutrient-dense ingredients.

In Summary

With curcumin being seen to impart various health benefits, it’s no surprise many people are trying out turmeric supplements.

But don’t expect immediate effects. Turmeric supplements can take a while to work in the body, and the amount of time can vary depending on the person and the purpose of taking the supplements.

Turmeric’s antioxidant effects may be seen within 4-8 weeks, with significant results seen when taken for 6 weeks or more.

Digestive benefits may be felt after 8 weeks of supplementation.

For joint pain and inflammation, relief might be felt following 8–12 weeks of supplementation.

And it may take 8-12 weeks before curcumin exhibits effects on the brain.

As with any supplement, the most important thing in order to see results is to take them consistently.

Always consult with a healthcare professional before starting any new supplement regime. They will be able to offer guidance on the most suitable dose, and length of time of supplementation, for you.

Lucy Brennan, ANur, BSc

Lucy Brennan is a registered associate nutritionist (ANutr) and freelance writer specializing in health, nutrition and wellness content.  She holds a BSc. (First Class Hons) in Public Health Nutrition and has over 4 years’ experience working in health communication, which is where her passion lies.

She has worked in roles with The Irish Food Board and FleishmanHillard PR, on their healthcare team, working with national and international health companies. Using this experience, Lucy now writes content in a freelance capacity. Lucy is dedicated to providing evidence-based content that is both engaging and accessible and inspires readers to make informed choices regarding their health.