Turmeric is a popular Indian spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Some research suggests turmeric may help lower blood pressure. However, other studies have found that taking turmeric supplements may slightly raise blood pressure.
Key Takeaways
- Curcumin, the main active compound in turmeric, has anti-inflammatory effects that may help improve blood vessel function and reduce blood pressure.
- However, curcumin from turmeric supplements may potentially raise blood pressure slightly in some people.
- Eating turmeric as a spice regularly in cooking is unlikely to significantly affect blood pressure.
- More research is needed to understand the effects of different doses of curcumin on blood pressure.
How could turmeric affect blood pressure?
Turmeric contains curcumin, which gives the spice its characteristic yellow color. Curcumin has antioxidant and anti-inflammatory effects in the body.
Inflammation and oxidative stress can impair the function of blood vessels and raise blood pressure. By reducing inflammation and neutralizing free radicals, curcumin may improve blood vessel function and make it easier for blood to flow, potentially lowering blood pressure.
Animal studies have found curcumin can relax blood vessels, increasing vasodilation and blood flow. An analysis of randomized controlled trials also concluded that curcumin significantly lowers systolic and diastolic blood pressure.
Potential mechanisms
Researchers have proposed a few potential mechanisms for how curcumin may reduce blood pressure:
- Improving endothelial function: The endothelium is the lining of blood vessels. Dysfunction of endothelial cells is linked to high blood pressure. Curcumin may improve endothelial function and nitric oxide production, which relaxes blood vessels.
- Reducing inflammation: Chronic inflammation can damage blood vessels and raise blood pressure. The potent anti-inflammatory properties of curcumin may lower inflammation.
- Neutralizing oxidative stress: Reactive molecules called free radicals can impair blood vessel function. As a strong antioxidant, curcumin neutralizes these harmful effects.
- Inhibiting angiotensin-converting enzyme (ACE): ACE leads to narrowing of blood vessels. Curcumin may act as a natural ACE inhibitor.
Through these mechanisms, curcumin has the potential to reduce blood pressure. However, human studies investigating turmeric’s effects on blood pressure have had mixed results.
Studies on turmeric and blood pressure
Several clinical studies have looked at how turmeric and curcumin supplements affect blood pressure in humans. However, the evidence remains inconclusive.
Studies finding a blood pressure-lowering effect
- A study in postmenopausal women found taking a curcumin supplement for 8 weeks reduced systolic blood pressure compared to placebo.
- Another study found 1,500 mg/day of curcumin for 12 weeks significantly lowered diastolic blood pressure in patients with type 2 diabetes.
- A meta-analysis of 11 trials concluded curcumin supplements significantly reduced systolic and diastolic blood pressure.
Studies finding no effect or increased blood pressure
- A study in healthy middle-aged people found curcumin supplements had no effect on blood pressure after 8 weeks.
- Another trial in obese individuals with hypertension found 1 g/day of curcumin for 12 weeks did not lower blood pressure more than placebo.
- Interestingly, a study in patients undergoing coronary artery bypass surgery found high-dose curcumin supplements (4 g/day) increased systolic and diastolic blood pressure after 5 days.
Overall, the impact of curcumin on blood pressure in humans remains unclear.
Is turmeric safe for blood pressure?
Eating turmeric spice regularly in cooking is likely safe for most people with high blood pressure.
The curcumin content of turmeric is around 3%, so it would be very difficult to consume enough turmeric through diet alone to significantly raise your blood pressure.
However, turmeric/curcumin supplements with higher doses of curcumin may potentially cause slight elevations in blood pressure in some people.
One study using up to 4 grams of curcumin daily found increases in systolic and diastolic blood pressure after 5 days of supplementing. But lower doses around 500-1500 mg do not seem to have this effect.
To be safe, it’s best to keep supplemental doses of curcumin under 1 gram per day if you have blood pressure concerns. You should also monitor your blood pressure and discuss using curcumin supplements with your healthcare provider.
Who may need to avoid turmeric?
Certain individuals should take caution or avoid turmeric/curcumin supplements:
- People with blood clotting disorders or taking blood thinners should avoid curcumin, as it can increase bleeding risk.
- Those who develop kidney stones may want to limit high doses of curcumin.
- Pregnant women should avoid turmeric/curcumin supplements, since curcumin may stimulate the uterus.
- People scheduled for surgery should stop taking curcumin supplements 1-2 weeks before surgery day.
The bottom line
Here is a quick summary of the evidence on turmeric and blood pressure:
- The curcumin in turmeric has anti-inflammatory and antioxidant benefits that may theoretically improve blood vessel function and blood pressure.
- Some studies have found curcumin lowers blood pressure, especially at doses around 500-1500 mg per day.
- However, other research shows curcumin does not affect, or may mildly raise, blood pressure at higher doses.
- More studies are needed to clarify optimal dosing and what types of patients may see benefits from curcumin.
- Eating turmeric spice regularly in cooking is unlikely to significantly change blood pressure. But turmeric/curcumin supplements may potentially raise blood pressure in some individuals.
In moderation as part of a balanced diet, turmeric is safe for most people. But those with blood pressure concerns may want to monitor their levels if taking curcumin supplements.
As with any supplement, it’s best to discuss with your doctor before starting to take turmeric or curcumin capsules.
Frequently Asked Questions
Is turmeric good for high blood pressure?
There’s some evidence curcumin may help lower blood pressure, especially at moderate doses around 500-1500 mg per day. However, other studies show no effect or slight increases at higher doses. More research is still needed.
Is turmeric bad for your kidneys?
In moderation, turmeric is safe for kidneys. But at very high supplemental doses, curcumin may potentially cause kidney stones in predisposed individuals. It’s best to limit curcumin from supplements to under 1 gram per day if you have any kidney concerns.
Can turmeric raise blood pressure?
At very high doses above 1 gram per day, curcumin from turmeric supplements may potentially raise blood pressure slightly in some people. However, this effect is not seen at lower doses around 500-1500 mg per day.
Does turmeric thin your blood?
Curcumin may act as a mild blood thinner by reducing platelet aggregation. People taking blood-thinning medications like warfarin should avoid turmeric/curcumin supplements due to increased bleeding risk.
The takeaway
Research on turmeric’s effects on blood pressure has yielded conflicting results. Curcumin shows promise for lowering blood pressure, but may also increase it at very high doses in some individuals.
Eating turmeric spice regularly in cooking is unlikely to significantly affect blood pressure. But people with hypertension may want to monitor their blood pressure if taking turmeric/curcumin supplements, especially at doses above 1 gram per day.
Moderation and caution are keys when using turmeric medicinally. As with any supplement, discuss taking turmeric/curcumin capsules with your healthcare provider first.