Turmeric or Curcuma longa is a member of the ginger family and a common Asian culinary spice made from dried roots and rhizome of the flowering plant. The root has a golden orange colour due to its polyphenolic content which include curcumin, demethoxycurcumin, and bisdemethoxycurcumin.

The strength of curcumin in food grade turmeric is between 1 and 7% (1-7 grams per 100g turmeric powder).

These curcuminoids are poorly absorbed within the gut and require either healthy fats or piperine (within black pepper) to cross the cell membrane.

Several clinical studies have shown that the curcuminoids within turmeric have strong anti-inflammatory activity. In order to work they require a clinically effective daily dose of above 700mg total curcuminoids (the weight of turmeric powder is not relevant) alongside a minimum dose of 9mg piperine for absorption.

Turmeric curcuminoids at an effective dose have a very wide range of benefits including:

• Joint and muscle health
• Helping relieve and prevent brain fog
• General headaches
• Improves gut health and reduces gut hypersensitivity
• Balances mood
• Supports exercise performance and recovery.

A systematic review of 11 clinical studies demonstrated that turmeric curcuminoids at the effective strength lowers systolic blood pressure.

Curcuminoids are a group of active compounds found in turmeric, a spice derived from the rhizome of the plant Curcuma longa. These compounds are responsible for turmeric's bright yellow colour and most of its health benefits.

You can take Turmeric alongside blood pressure tablets but only under the guidance of your GP or pharmacist

You must not take Turmeric supplements with any prescribed blood thinners such as warfarin.

One challenge with curcuminoids is their low bioavailability, meaning the body absorbs them poorly when consumed. To improve absorption, curcuminoids should be combined with piperine (a compound found in black pepper) to increase absorption by 2000%.

Turmeric capsules are generally well tolerated with very few side effects. Occasionally the turmeric can cause heart burn and, in these cases, simply opening the capsule and mixing with a full fat yoghurt will help avoid this problem.

You must not take Turmeric supplements with any prescribed blood thinners such as warfarin.

The most effective joint supplement is one that contains a minimum daily dose of 700mg curcuminoids with 9mg piperine from black pepper.