Fact verified by Nick Blackmer
Why it’s important: Taking turmeric could offer a natural way to reduce blood pressure.
What you can do: Since turmeric may interact with certain medications, talk to your doctor before taking it.
The reward: Turmeric’s anti-inflammatory compounds may support healthy blood pressure, but more research is needed.
Turmeric gets attention for all kinds of health benefits, but can this spice really lower blood pressure? Although it contains curcumin, a compound with anti-inflammatory and antioxidant properties, more research is needed to understand its effects on blood pressure.
What the science says
Although turmeric may slightly lower blood pressure, it does not directly affect blood pressure. Instead, it functions as an anti-inflammatory agent and is widely used in functional medicine to reduce the risk of cardiovascular disease, according to Aaron Hartman, MD, a triple board-certified physician, functional medicine specialist and author.
“There is strong literature supporting its ability to reduce the risk of cardiovascular disease,” Hartman said. “(For example,) inflammatory markers like CRP (c-reactive protein) are directly linked to cardiovascular risk, and turmeric effectively helps combat these markers.”
There are also a few cases in which turmeric may be helpful in lowering blood pressure in people with type 2 diabetes who are at high risk for cardiovascular disease, according to Alexa Mieses Malchuk, MD, a board-certified family medicine physician at Geisinger. However, more research is needed in this area.
Case studies: human trials
Overall, research on the benefits of turmeric for blood pressure is mixed. Some meta-analyses showed slight improvement, while others found no impact.
Most experts say more research is needed before turmeric can become a recommended treatment option. But here’s what researchers have discovered so far:
Several studies have shown modest improvements in blood pressure. For example, one study found that turmeric reduced diastolic blood pressure by 0.76 millimeters of mercury (mmHg).
Other studies have found a slight drop in systolic blood pressure of around 1.09 mmHg after eight weeks of taking curcumin supplements.
Research may suggest that people with fatty liver disease may benefit from turmeric supplementation. Those who took 3,000 milligrams of turmeric daily for 12 weeks saw a slight improvement in their systolic blood pressure.
Research has shown that women who took turmeric for more than 12 weeks saw slight drops in their systolic and diastolic blood pressure. Their systolic pressure decreased by 1.55 mmHg and their diastolic pressure by 1.73 mmHg.
One analysis found that although turmeric does not significantly reduce systolic or diastolic blood pressure, some people experience a slight drop in systolic blood pressure of 1.24 mm Hg after 12 weeks of taking the supplement.
How could this work?
According to functional medicine expert and author Elliot Hirshorn, DC, DACNB, chronic inflammation contributes to the development of hypertension.
Researchers have found that curcumin, the main compound found in turmeric, has powerful anti-inflammatory properties that may help regulate blood pressure by relaxing blood vessels. This, in turn, helps to reduce blood pressure somewhat.
“Thickening and stiffening of arterial walls over time due to oxidative stress and inflammation can cause an increase in blood pressure,” Hirshorn said. “Curcumin has antifibrotic properties that can help prevent and even reverse some of this fibrosis.”
Curcumin may also improve your body’s ability to dilate blood vessels, which will reduce blood pressure. “As a powerful antioxidant, it can reduce damage to the innermost layers of blood vessels,” Hirshorn added.
Who could benefit and how long it takes
Although the benefits of consistently taking a turmeric supplement for eight to 12 weeks are modest at best, there are some benefits to cooking with this spice unless you are allergic to it. Anyone looking to improve longevity and reduce inflammation can benefit from incorporating turmeric into their diet.
“There is compelling data from Indian populations that shows a correlation between turmeric consumption and a decreased risk of Alzheimer’s disease,” Hartman said.
If you have mild hypertension or oxidative stress and inflammation, talk to a healthcare professional before including a turmeric supplement in your diet. “People with mild hypertension who are looking for alternative strategies to prevent and reverse (high blood pressure) would be a good candidate for this approach,” Hirshorn said.
If you have moderate to severe hypertension with increased cardiovascular risk, you should consider taking standard medications, he said. Next, ask a healthcare professional if using turmeric as a complementary treatment option is right for you.
How to Add Turmeric to Your Diet
The safest way to take turmeric is to include it in your diet through cooking and seasoning, although you may need to combine it with black pepper and healthy fats to improve its absorption. However, according to Hartman, getting medicinal doses requires one to three tablespoons per day, which might be excessive for most Americans.
When it comes to supplements, the standard dose starts between 500 and 1,000 milligrams per day. However, the Food and Drug Administration considers it safe in doses of 4,000 to 8,000 milligrams per day, Grant Fowler, MD, chair of family medicine at the Burnett School of Medicine at Texas Christian University, told HEALTH.
“But (it may not be safe) for people taking blood thinners, about to have surgery, pregnant or breastfeeding, who have gallbladder disease, and for patients undergoing chemotherapy,” he added.
Precautions and practical advice
According to Hartman, the biggest concern about turmeric is its impact on the liver. “Liver specialists in some regions report that up to a third of liver transplant (needs) may be linked to interactions with supplements that affect liver function,” he said.
Look for quality products and be aware of the risks of contamination. “Many products on the market, if not properly processed, can become contaminated with heavy metals and other chemicals,” Hartman said.
Obtain the certificate of analysis for any product and check the chain of custody to verify the source and confirm that there are no contaminants. You may also want to make sure the product is tested by a third party.
According to Hirshorn, taking turmeric regularly could also lead to potential drug interactions or health problems, including:
Thinning of the blood, leading to bruising or bleeding
Lower blood pressure if taken with blood pressure medications
Improved immune function, which may be a concern for people taking immunosuppressive medications
Always consult a healthcare professional before starting to take any supplements, including turmeric or curcumin.
Read the original health article
Gn Health
