Turmeric powder is gaining popularity. This is mainly because it is known to have digestive, anti-inflammatory and antioxidant properties. However, if you are not yet convinced of its effects and want to learn more about turmeric powder, you should read on. Our turmeric powder test 2021 provides you with all the important information on the subject. In the following, you will learn about the reasons for the mentioned effects as well as about the correct intake. We also list the necessary criteria for buying turmeric powder.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best turmeric powder: Our Picks
- 4 Buying and evaluation criteria for turmeric powder
- 5 Guide: Frequently asked questions about turmeric powder answered in detail
- 5.1 What is turmeric powder and how does it work?
- 5.2 When and for whom is it useful to take turmeric powder?
- 5.3 How is turmeric powder taken correctly?
- 5.4 What types of turmeric powder are there?
- 5.5 What does turmeric powder cost?
- 5.6 What side effects can occur when taking turmeric powder?
- 5.7 What are the alternative ways of taking turmeric powder?
- 5.8 How should turmeric powder be stored?
- The ingredients of a turmeric powder have mainly antioxidant, anti-inflammatory and digestive effects. In addition, they could possibly lead to an improvement of Alzheimer's disease or even cancer.
- Turmeric powder can be used to season food and to prepare smoothies, teas or the so-called "Golden Milk". It should be taken in combination with black pepper and some fat. This increases its bioavailability and effectiveness.
- When properly dosed and used, turmeric powder should be well tolerated and rarely produce side effects. It is not recommended for people with gallstones. It should also be avoided during pregnancy to be on the safe side, as the effects have not been researched enough.
The Best turmeric powder: Our Picks
With such a wide range of turmeric powders to choose from, you are sure to find one that suits you best. To make the buying process a little easier for you, we will present our favourites below.
Buying and evaluation criteria for turmeric powder
When buying turmeric powder, you can look at various aspects, such as:
By making the right choice for you, you can save money and also make sure that you don't give your body anything it doesn't need. Therefore, always look for high quality and ask to see the manufacturer's certificates if necessary.
Curcumin, which belongs to the curcuminoids, is responsible for the yellow colour and is considered the biologically active substance of the turmeric plant. Basically, the curcumin content of a turmeric powder can be seen as a quality aspect. This varies depending on the product. In the rain, this value varies between 1 and 5 % and in rare cases 8 % can be present. A good turmeric powder contains 2.5 to 5 % curcumin. Depending on the batch and origin of the product, this value can vary.
Good quality turmeric powder contains a curcumin content of 2.5 to 5 %.
Turmeric powder consists of proteins, sugar, resins and essential oils. It also usually contains between 2.5 and 5 % curcuminoids. These are the active ingredients of turmeric. Depending on the product, the ingredients of turmeric powder vary. Among other things, a distinction is made between versions that contain only curcumin or additional curcuminoids. To increase the effect of turmeric powder, other health-promoting ingredients are often added. These include vitamins such as vitamin D or other herbal supplements. We recommend products made from purely natural ingredients. Due to the low bioavailability of turmeric powder (1), piperine, which comes from black pepper, is typically added. This increases bioavailability so that the body can better absorb the ingredients of turmeric powder (2).
With regard to the quality of turmeric powder, reference can be made to the origin or the place of production. Turmeric is mainly cultivated in India. Of course, turmeric can also come from countries such as Indonesia or Madagascar. Products from organic cultivation and purely natural products without preservatives, colourings or additives are recommended. Labels such as the organic or Fairtrade logo give you information about these products. You will also often find information on whether the turmeric powder was produced without genetic engineering or is vegetarian or vegan.
In order to preserve the aromatic substances and essential oils of the turmeric powder, proper packaging is necessary. This must protect against oxidation with light and oxygen.
Pure plastic or paper packaging is not advantageous. A glass container also collects too much oxygen due to the changing filling level. Composite packaging made of PE film or aluminium, which is impermeable to light and air, is recommended. Re-sealable bags are particularly practical. If you value environmentally friendly products, you should choose biodegradable packaging.
Guide: Frequently asked questions about turmeric powder answered in detail
What is turmeric powder and how does it work?
They are also responsible for the yellow colour of turmeric. Often, an extract of black pepper (piperine) is added to products to enhance the bioavailability and thus the effectiveness of the turmeric powder (3). Turmeric has already been investigated in numerous studies. Many positive effects were found. The ingredients of turmeric powder are mainly antioxidant, anti-inflammatory and digestive. In addition, it possibly leads to an improvement of Alzheimer's disease or even cancer.
Effect on digestive problems
The use of turmeric powder can have a positive effect on the stomach and intestines. Curcumin helps with digestive problems and has a calming effect on the stomach. Especially after eating fatty foods, it can relieve flatulence, bloating and stomach pain. This is because turmeric stimulates bile acid production and therefore has a digestive effect (4).
Turmeric powder contains curcumin, which has a strong anti-inflammatory effect. For this reason, it is often used to prevent and treat diseases (5). Presumably, curcumin blocks enzymes that are integrated in the inflammatory process in the body. In one study, the effectiveness of curcumin in inhibiting inflammation was compared to cortisone (6).
The antioxidant effect of turmeric protects the body from free radicals, which are often responsible for causing diseases and accelerating ageing processes. The curcuminoids contained in turmeric powder can neutralise free radicals and thus render them harmless (7). In addition, curcumin increases the activity of the body's own antioxidants, making the fight against free radicals very effective (8).
Other possible effects
- Cancer: Despite several studies, it is not yet conclusive which exact influences curcumin has on cancer cells. However, a study from 2012 brought promising results. Curcumin is said to have a positive effect on cancer inhibition. Curcumin is said to be particularly helpful in preventing liver cancer cells (9). However, there are also views that doubt its effect on cancer (10).
- Alzheimer's disease: Here, too, the connection between curcumin and an improvement of the disease has not yet been sufficiently researched. However, there are studies that prove a positive influence. In 2012, a study was carried out in which patients with Alzheimer's disease were subjected to turmeric therapy. After one year, the patients' condition improved significantly (11). A 2018 review reported similar findings regarding the treatment and prevention of Alzheimer's disease using curcumin (12).
When and for whom is it useful to take turmeric powder?
Curcumin is also beneficial for someone who suffers from diabetes or high cholesterol.
In diabetes, turmeric helps regulate blood sugar and alleviate any diabetes complications (13). In a 2008 study, low-dose curcumin was found to lower cholesterol (14). On the other hand, the use of turmeric powder is not recommended for gallstones. This is because the curcumin promotes the production of bile juice and could therefore cause biliary colic. There is not enough research on the effects of taking curcumin during pregnancy. However, to be on the safe side, it should be avoided. It should be noted that turmeric products contain piperine to enhance bioavailability. According to one study, animal studies found that piperine could have harmful effects on pregnancy (15).
How is turmeric powder taken correctly?
The European Food Safety Authority (EFSA) recommends a maximum daily dose of 3 mg curcumin per kilogram body weight (16). Due to its low bioavailability, you should take the turmeric powder in combination with black pepper and, at best, some fat. This is because the body can absorb curcumin better with the help of piperine (2).
What types of turmeric powder are there?
|Organic turmeric powder||Organically grown, Natural ingredients, No additives, Mostly vegan, Usually with a curcumin content of 2.5 to 5 %|
|Turmeric extract powder||Highly dosed, Often with a curcuminoid concentration of 95 %|
|Turmeric powder mix||With additional ingredients, Often contains pepper, ginger, vitamins or matcha|
For the most part, pure turmeric powders are available as organic products. Otherwise, the turmeric powder should consist exclusively of natural ingredients and have been produced without genetic engineering. Often the curcumin content of the turmeric powder is not stated. In a good quality product, this is 2.5 to 5 %. In the next paragraphs we will explain in more detail how the different product variants differ.
Organic turmeric powder
Especially with turmeric powder it is important to make sure that it is pure turmeric. It is advisable to choose a product that does not contain any additives. Turmeric powder should only consist of natural ingredients. These properties are fulfilled by organic products that come from ecological cultivation. In addition, they are usually suitable for vegetarians and vegans. Normally, organic turmeric powder contains 2.5 to 5 % curcumin.
Turmeric powder extract
Turmeric powder is also available as an extract. This is a high-dose product with a concentration of mostly 95 % curcuminoids. This means that the active ingredient content is much higher than with normal turmeric powder. It is important to check that the curcuminoids are not synthetically produced but come from a natural source. Especially with such a high concentration, it is important to pay attention to the correct dosage. Information on the recommended daily dose can usually be found on the packaging. A dosage spoon, which is sometimes supplied, is helpful.
Turmeric powder mix
Apart from pure turmeric powder, there are products that contain other healthy ingredients. Most often, an extract of black pepper (piperine) is added to improve the bioavailability of curcumin. There are also product variants with additional vitamins and ginger to strengthen the immune system. Furthermore, there are spice mixtures for the preparation of turmeric latte or the so-called Golden Milk. Other products contain turmeric as well as matcha or barley grass.
What does turmeric powder cost?
|organic turmeric powder||circa 1 to 7 euros/100 grams|
|turmeric powder extract||circa 20 to 30 euros/100 grams|
|turmeric powder mix||circa 5 to 13 euros/100 grams|
Most often, turmeric powder can be bought as an organic product, which comes from organic cultivation. Prices vary depending on the quantity and brand. Turmeric powder extracts are significantly more expensive due to the high concentration. There are also variants of turmeric powder that contain other ingredients. These cost a little more than pure turmeric powder. Generally, products with more turmeric powder content per 100 grams are cheaper than packages with a smaller amount. It is often worth buying several packs in the form of a value pack to get a quantity discount. However, when buying a larger quantity, the shelf life should be taken into account. Proper storage is also important.
What side effects can occur when taking turmeric powder?
A review from 2017 mentioned possible side effects in the form of diarrhoea, headache, skin rash and nausea (17). However, the reason for intolerance could also be the piperine that is often contained.
What are the alternative ways of taking turmeric powder?
|Method of intake||Description|
|Turmeric capsules||Turmeric capsules are particularly popular. These contain high doses of turmeric extract, which consists of 95 % curcumoids. Again, you should check that it is only made from natural ingredients. Usually one capsule corresponds to the recommended daily dose. Often an extract of black pepper (piperine) is also added, which improves the bioavailability of the curcumin and thus the body's ability to absorb it.|
|Turmeric tablets||The turmeric tablets are very similar to the capsules. The difference, however, is that the tablets usually have a lower concentration of curcumin. Therefore, several tablets a day usually have to be taken to reach the required dose. Tablets are often not recommended because the turmeric powder is not available in pure form due to other ingredients such as binding or separating agents.|
|Liquid turmeric||turmeric is also available in liquid form. This is a concentrate that is mixed with cold drinks such as water or fruit juice. Some products contain, for example, passion fruit puree or apple juice concentrate for added flavour. Sea buckthorn extract is often used as a substitute for artificial preservatives.|
|Fresh turmeric||Of course, eating the fresh tuber also has positive influences on your health. This way you can be sure that all the flavours are still well preserved. However, the curcumin concentration is not particularly high and the tuber cannot be stored for very long. When preparing turmeric, it is important to bear in mind that the tuber will discolour.|
Besides turmeric powder, the capsule form is the most widespread form of delivery. However, each form has its advantages and disadvantages. If you are unsure which form is best for you, you should ask a pharmacist or doctor for advice.
How should turmeric powder be stored?
Normally, turmeric powder lasts about 2 to 3 years.
The best-before date provides information about the shelf life. It is usually possible to use the product after this date, but the flavour may fade. The turmeric powder should no longer be used once the colour has changed.
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