Arthritis is a common condition that causes pain and inflammation in the joints. It affects over 54 million adults in the United States. There are many different types of arthritis, with osteoarthritis and rheumatoid arthritis being the most common. While there is no cure for arthritis, certain herbs have been shown to help reduce symptoms and improve quality of life.
What herbs help with arthritis?
Several herbs have anti-inflammatory, analgesic and immune-modulating properties that may be beneficial for managing arthritis symptoms. Some of the most well-researched include:
- Turmeric: Contains the active compound curcumin which has potent anti-inflammatory and antioxidant effects.
- Ginger: Contains gingerols that inhibit inflammatory pathways and reduce joint pain.
- Devil’s claw: Contains iridoid glycosides that are anti-inflammatory and analgesic.
- Willow bark: Contains salicin which the body converts into salicylic acid, a compound similar to aspirin that reduces pain and inflammation.
- Boswellia: Contains boswellic acids that inhibit inflammatory enzymes and mediate the immune response.
- Cat’s claw: Contains alkaloids that are anti-inflammatory and may stimulate the immune system.
- Green tea: Contains polyphenols like EGCG which have antioxidant effects and may protect cartilage.
Many of these herbs have been used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine to treat inflammatory conditions.
What does research say about turmeric and arthritis?
Of all the herbs used for arthritis, turmeric has perhaps the strongest research evidence supporting its use. The active compound in turmeric, curcumin, has been extensively studied for its potent anti-inflammatory and antioxidant properties.
Some key findings on turmeric and arthritis include:
- A 2006 study found that curcumin was as effective as an anti-inflammatory drug (diclofenac sodium) in reducing symptoms of rheumatoid arthritis.
- A 2012 study showed turmeric extracts high in curcuminoids reduced joint swelling and pain in rheumatoid arthritis as much as the prescription drug diclofenac.
- Multiple studies indicate curcumin may be just as effective as ibuprofen for osteoarthritis pain relief.
- Curcumin has been found to reduce inflammatory markers like IL-1beta, IL-6, TNF-alpha and NF-kB which play a role in arthritis inflammation.
- Its potent antioxidant activity scavenges free radicals that damage joints.
- Curcumin may protect cartilage by increasing collagen deposition and preventing cartilage degradation enzymes.
Overall, the research strongly suggests turmeric/curcumin supplements may be an effective and safer alternative to NSAIDs and other medications used for arthritis treatment.
What’s the best form of turmeric to take?
While you can add more turmeric into your diet through foods like curry powder, it can be difficult to get therapeutic concentrations this way. Turmeric and curcumin supplements are a more reliable way to get higher, consistent doses.
However, not all turmeric supplements are created equal. Curcumin by itself is poorly absorbed. It needs to be combined with agents like piperine black pepper extract to enhance bioavailability. Look for a supplement that contains black pepper or piperine along with a curcuminoid complex.
The best form of turmeric supplement includes:
- Standardized 95% curcuminoids – 1000-1200mg per day
- Black pepper or piperine for enhanced absorption
- High absorption natural phospholipid for increased bioavailability
Quality is also important – look for reputable brands and turmeric extracts standardized to contain large amounts of curcuminoids.
How much turmeric should you take for arthritis?
Most clinical studies use turmeric doses ranging from 500-1500 mg of standardized curcuminoid extracts daily. Lower doses around 500 mg may be more suitable for preventive purposes, while higher doses are required for controlling active arthritis symptoms.
For turmeric powder, doses of around 1-3 grams per day have been used in research. However, powders are not optimal since curcumin absorption is poor without enhancements like piperine.
It’s best to start with lower doses such as 500mg standardized curcumin supplement daily for a couple weeks to assess tolerance. The dose can be increased slowly to 1000 or 1500mg daily if needed. Doses up to 3000 mg daily have been safely used in studies. It’s also beneficial to split the dose into smaller amounts taken 2-3 times over the day for better absorption.
What are the side effects of turmeric?
Turmeric is very well tolerated by most people with very few side effects.
Some mild side effects can include:
- Upset stomach or diarrhea when taking high doses.
- Blood thinning effect when combined with other blood thinners.
- May stimulate gallbladder contractions.
- Iron deficiency if taking high supplemental doses long term.
Curcumin may also interact with some medications including blood thinners, diabetes medications, antacids and others. Check with your doctor before taking turmeric supplements if you take any medications regularly.
Overall, turmeric’s safety profile is excellent. Mild stomach side effects can be minimized by taking it with food and reducing the dose amount if needed.
What is the golden milk turmeric drink?
Golden milk is a delicious traditional beverage that incorporates turmeric. It originated in India and has rapidly grown in popularity in the Western world for its health benefits.
The key ingredients in golden milk include:
- Turmeric – The star ingredient, provides curcumin.
- Milk – Usually cow’s milk or a non-dairy milk like almond milk.
- Coconut oil – Helps emulsify the turmeric and increase absorption.
- Black pepper – Provides piperine to enhance curcumin bioavailability.
- Ginger – Adds flavor and additional anti-inflammatory properties.
- Honey – Sweetens the drink naturally.
Golden milk is made by whisking the ingredients together and heating gently for a few minutes. Many recipes also add cinnamon, cardamom and other spices to enhance the flavor. The resulting drink has a rich, golden color.
Sipping golden milk is a relaxing way to get anti-inflammatory and antioxidant benefits from turmeric before bedtime. The healthy fats from the coconut milk also help you absorb the turmeric.
Which foods contain turmeric?
There are many delicious ways to work more turmeric into your diet. Turmeric is commonly used in South Asian and Middle Eastern cooking.
Some foods that contain turmeric include:
- Curry powder – Turmeric is the main spice in most curry powders.
- Golden paste – A blend of turmeric, oil and black pepper used for cooking.
- Turmeric tea – Usually made with grated fresh turmeric root.
- Lattes – Turmeric works well in both coffee and tea lattes.
- Soup – Many lentil, chickpea and vegetable soups are seasoned with turmeric.
- Hummus – Turmeric adds color and flavor to hummus recipes.
- Rice dishes – Biryani, pilaf rice and other rice dishes often contain turmeric.
- Vegetable dishes – Turmeric complements vegetables like cauliflower, green beans, carrots and squash.
Adding more turmeric-rich recipes into your cooking is an easy way to potentially boost the anti-inflammatory benefits of your diet. However, it can be difficult to get truly therapeutic amounts of curcuminoids just from food sources alone.
Should you take turmeric or curcumin supplements?
Both turmeric and curcumin supplements have become very popular due to the herb’s promising health benefits. Turmeric contains only about 3% curcumin, so curcumin supplements aim to offer higher concentrations.
Some key differences between turmeric and curcumin include:
| Turmeric | Curcumin |
|---|---|
| Contains about 3% curcumin along with volatile oils and other curcuminoids | Isolated curcuminoid extract standardized to 95% curcumin |
| Offers full spectrum of turmeric’s active compounds | Provides higher doses of purified curcumin |
| Less potent per gram compared to curcumin | Much more potent per gram |
| Requires black pepper for absorption | Usually formulated for enhanced absorption |
| Up to 1-3 grams per day can be used | Doses from 500-1500 mg daily are common |
Both turmeric and curcumin appear beneficial for arthritis symptoms. Curcumin supplements provide more concentrated amounts of the active curcuminoid compounds. However, some prefer turmeric to get the full spectrum of compounds.
Conclusion
In conclusion, turmeric is one of the most promising herbal remedies for both osteoarthritis and rheumatoid arthritis. Its active ingredient curcumin has been shown in numerous studies to reduce joint inflammation and pain as effectively as many prescription medications.
Taking turmeric/curcumin supplements can offer much higher therapeutic doses than just consuming the spice in foods. Look for a formula with black pepper or piperine and standardized to 95% curcuminoids for best benefits.
Golden milk is also a tasty way to incorporate turmeric that combines well with coconut milk or oil for increased curcumin absorption. Adding more turmeric-based recipes into your cooking is another strategy.
Turmeric has an excellent safety profile. However, some people may experience mild stomach side effects at high doses. Speak to your doctor before taking turmeric supplements if you take any medications or have any health conditions.
Overall, turmeric appears to be one of the most promising and well-studied natural supplements for relieving inflammation and symptoms in both osteoarthritis and rheumatoid arthritis.
Frequently Asked Questions
1. What is the difference between osteoarthritis and rheumatoid arthritis?
Osteoarthritis is caused by mechanical wear-and-tear damage to joint cartilage and bones, while rheumatoid arthritis is an autoimmune disease that causes joint inflammation. Turmeric can help reduce inflammation and symptoms in both types of arthritis.
2. Is it safe to take turmeric long term?
Yes, turmeric is very safe for long term use. No serious adverse effects have been reported at doses up to 1500 mg daily for 3 months or longer. Mild side effects like digestive upset are possible at very high doses.
3. Can turmeric interact with medications?
Turmeric may interact with medications for diabetes, hypertension, stomach acid and blood thinning. It’s important to talk to your doctor before starting turmeric if you take any prescription medications to ensure safety.
4. Should I take turmeric with food?
Yes, taking turmeric capsules with meals can minimize potential stomach upset. The fats in meals also help increase absorption of turmeric’s beneficial compounds.
5. How long does it take for turmeric to work for arthritis?
It may take several weeks of regular turmeric supplementation before you notice significant improvements in arthritis symptoms. The benefits continue to increase with longer term use of at least 2-3 months.
6. Is turmeric safe to take if I have gallbladder issues?
Turmeric can cause gallbladder contractions in some individuals. It’s best to avoid turmeric supplements if you have bile duct obstructions or other gallbladder conditions unless approved by your doctor.
7. Can I take turmeric if I take blood thinners?
Turmeric may further increase the blood thinning effects of drugs like warfarin or clopidogrel. It’s important to speak with your doctor before taking turmeric if you take blood thinning medications.
8. What’s better for arthritis, ginger or turmeric?
Turmeric has been more extensively studied for arthritis benefits and appears more potent. However, ginger also has anti-inflammatory effects that can help relieve joint pain.
9. Are turmeric capsules as effective as fresh turmeric root?
Standardized turmeric capsules that contain black pepper are much more effective than fresh turmeric root powder. Curcumin has low natural bioavailability that is enhanced by turmeric capsule formulations.
10. How much turmeric should I give my dog for arthritis?
For large dogs over 45 lbs, 150 mg turmeric extract twice daily is a safe dose. Smaller dogs can be given 75 mg. Look for pet supplements formulated for enhanced curcumin absorption.