Turmeric, botanically known as Curcuma longa, is the bright yellow spice that gives curries their colour and is used in golden milk. The plant has been cultivated in India for thousands of years as a spice, a dye and as part of the Ayurvedic tradition. Today, turmeric is one of the most searched-for plants in the world.
In this guide, you'll discover what's inside the yellow rhizome, what research has investigated about the effects of turmeric and curcumin, and why the body absorbs curcumin so poorly. You'll also find a simple golden milk recipe, advice on how to take turmeric, and everything you need to know about side effects, the liver and interactions.
At Vitalplant, we make our turmeric capsules at our family-run facility in Memmingen: extract with 95 percent curcuminoids, combined with piperine from black pepper, lab-tested and free from fillers. But before we get to the capsules, it's worth taking a closer look at the plant itself.
Das Wichtigste in Kürze
- Turmeric (Curcuma longa) is a member of the ginger family native to India. Its dried, ground rhizome is used.
- It is known for its yellow curcuminoids, particularly curcumin. These make up only about two to five percent of the spice.
- Curcumin is poorly absorbed. Piperine from black pepper and some fat in the meal significantly increase its concentration in the blood.
- For golden milk, steep turmeric, ginger and a pinch of pepper in warm milk or a plant-based drink.
- If you have gallbladder or liver disease, are pregnant or breastfeeding, or take medication regularly, consult a doctor before taking capsules.
What is turmeric? A closer look at the plant
Turmeric is a perennial herbaceous plant in the ginger family. It grows to about one metre tall and has large, lance-shaped leaves. The part used is not strictly a root, but the rhizome: an underground, tuberous stem, like the one produced by ginger. When freshly cut, it is a vivid orange.
In German, turmeric is also known as yellow root, yellow ginger or saffron root. It is not related to true saffron; it was simply used in the past as an inexpensive substitute for dyeing. Turmeric is grown mainly in India, which supplies most of the world's harvest. After harvesting, the rhizomes are boiled, dried and ground into the familiar yellow powder.
Components: curcuminoids and essential oils
Turmeric is characterised by its curcuminoids, a group of yellow pigments. The best known is curcumin, alongside two close relatives, demethoxycurcumin and bisdemethoxycurcumin. Together, curcuminoids make up only about two to five percent of the dried spice powder.
It also contains an essential oil with compounds called turmerones, which give it an earthy, slightly bitter taste. Food supplements usually use an extract that is standardised to a fixed curcuminoid content, often 95 percent. To achieve this, the powder is highly concentrated.
💡 Good to know: You may recognise curcumin from food labels: as the yellow food colouring E 100, it colours products such as mustard, cheese and margarine. Turmeric is also the reason curry powder is yellow.
Turmeric in Ayurveda and cooking
In India, turmeric has been a staple of everyday life for thousands of years. It holds a special place in the Ayurvedic tradition, as well as in traditional Chinese practice. A turmeric paste is still part of Hindu wedding rituals today.
In cooking, turmeric is an ingredient in almost every curry blend, often alongside black pepper. This combination is an old one and has also proved useful, as you'll see below. A traditional drink is turmeric milk, called Haldi Doodh in Hindi and known here as golden milk. This tradition is culturally fascinating, but it is not scientific proof of an effect.
Turmeric's effects: what the research investigates
Few plants have been studied as often as turmeric. There are many thousands of scientific publications on curcumin, the vast majority based on laboratory and animal studies. Human studies have looked at areas including the musculoskeletal system, digestion and metabolic markers.
Most of these studies are small, lasted only a few weeks and used very different preparations and amounts. As a result, review articles describe the findings as inconsistent. A widely cited paper from 2017 also points out that curcumin frequently produces apparently positive results in laboratory tests that cannot later be confirmed. You'll find the individual papers in the sources below.
Why the body absorbs curcumin poorly
Curcumin has a property that plays a major role in any discussion of its effects: it is fat-soluble, barely dissolves in water and is broken down very quickly in the gut and liver. If you take pure curcumin on an empty stomach, only a very small amount reaches your bloodstream. Experts call this low bioavailability.
Two simple things make a difference:
- Piperine: This pungent compound from black pepper slows the breakdown of curcumin. In a frequently cited study from 1998, the amount in the blood was many times higher with piperine than without it.
- Fat: Because curcumin is fat-soluble, it's best to take turmeric with a meal containing some oil, nuts, yoghurt or milk.
That's why many turmeric supplements contain pepper extract from the outset, and why a pinch of pepper is traditionally added to golden milk.
Golden milk: recipe and preparation
Golden milk is a warm spiced drink made with milk, turmeric, ginger and black pepper. It has a mild, spiced flavour with a little heat and, depending on how sweet it is, a hint of chai. Many people drink it in the evening as a ritual after a long day.
Ingredients for one cup
- 250 ml milk or a plant-based drink, such as oat, almond or coconut drink
- 1 teaspoon turmeric powder
- 1 small piece of fresh ginger, finely grated, or ½ teaspoon ginger powder
- ¼ teaspoon freshly ground black pepper
- To taste: ½ teaspoon cinnamon, a pinch of cardamom, 1 teaspoon honey or maple syrup
- Optional: ½ teaspoon coconut oil or ghee
How to make golden milk
- Warm the milk or plant-based drink in a small saucepan over medium heat.
- Stir in the turmeric, ginger, pepper and remaining spices, adding the fat if desired.
- Bring just below boiling point while stirring, then leave to infuse for a few minutes without letting the milk boil.
- Pour through a fine sieve into a cup and sweeten to taste with honey or maple syrup.
Use a milk frother to make a creamy turmeric latte. If you drink golden milk regularly, you can simmer the spices with a little water to make a paste and keep it in the fridge for a few days.
💡 Good to know: Turmeric leaves stubborn stains on everything from chopping boards to jumpers. Yellow stains on light surfaces often fade after a few hours in the sun, as curcumin is sensitive to light.
Taking turmeric: capsules, powder or spice?
The right form for you depends on what you're looking for. As a spice and in golden milk, turmeric is primarily enjoyed for its flavour. If you want a consistent daily amount of curcuminoids, a standardised extract may be a better choice.
Feature |
Capsules (extract) |
Powder |
Cooking spice |
Curcuminoids |
Standardised, often 95 percent |
About 2 to 5 percent |
Very small amounts |
Dosage |
Precisely pre-measured |
Measure it yourself |
According to the recipe |
Taste |
Neutral |
Earthy, slightly bitter, stains heavily |
Part of the dish |
Everyday use |
Convenient on the go |
For golden milk and smoothies |
For curries, soups and rice |
How much turmeric per day?
There is no official recommended daily amount for turmeric. For food supplements, follow the recommended intake on the packaging and do not exceed it. For our capsules, that is 1 to 2 capsules daily. When used as a spice in normal cooking quantities, the amount is not a concern.
Turmeric in the morning or evening?
The time of day matters less than the meal. It's best to take turmeric with breakfast, lunch or dinner, as long as the meal contains some fat. On an empty stomach, turmeric may be more likely to cause stomach discomfort in sensitive people.
How to recognise good turmeric capsules
- Standardised extract: The label should state the percentage of curcuminoids the extract is standardised to.
- Piperine clearly listed: A black pepper extract with the amount specified shows that absorption has been considered.
- Lab-tested: Turmeric can be contaminated with heavy metals such as lead. Every batch should be independently tested as standard.
- Short ingredients list: Extract, pepper extract and capsule shell, with no fillers, anti-caking agents or colourings.
- Protection from light: Curcumin is sensitive to light, so a dark glass jar protects the contents.
Side effects, interactions and safety
Turmeric is generally well tolerated as a spice in normal amounts. Highly concentrated extracts, especially when combined with piperine, deserve a closer look.
Turmeric side effects
Serious side effects are rare. Gastrointestinal symptoms such as nausea, bloating or loose stools are possible, usually at high amounts or on an empty stomach. If you don't tolerate turmeric well, take it with a meal or stop taking it.
Turmeric and the liver
In recent years, individual cases of liver inflammation have been reported that may be linked to turmeric supplements. Several such cases were reported in Italy in 2019, mostly involving high-dose extracts with piperine. Case reports cannot establish with certainty whether turmeric was the cause. Italy has since required a warning for people with liver or gallbladder conditions. If you notice yellowing of the skin or eyes, dark urine or persistent nausea while taking turmeric, stop taking it and seek medical advice.
Interactions with medicines
Turmeric can interact with certain medicines. Blood thinners are a particular concern. Piperine can also slow the breakdown of some medicines in the liver. If you take medicines regularly, check with your doctor or pharmacist before taking turmeric capsules. If you have an operation scheduled, stop taking turmeric supplements well in advance and tell your treatment team.
Who should avoid turmeric?
- If you have gallstones or other conditions affecting the bile ducts, only take it after consulting a doctor.
- If you have a current or previous liver condition, seek medical advice first.
- Avoid high-dose supplements during pregnancy and breastfeeding. Turmeric used as a cooking spice is different.
- Capsules and extracts are not intended for children.
Vitalplant turmeric capsules
Our turmeric capsules contain 440 mg turmeric extract per capsule, standardised to 95 percent curcuminoids, and 5 mg black pepper extract with 95 percent piperine. Each capsule contains nothing but the two extracts and a vegan shell made from hydroxypropyl methylcellulose: no fillers, anti-caking agents or colourings. Take 1 to 2 capsules daily with a meal, so 90 capsules last 45 to 90 days. They are packed in amber glass, and every batch is tested for heavy metals by an independent laboratory.
