Turmeric For PCOS: Benefits, Risks & Practical Tips

Written by Martina S. in Nutrition

Turmeric is believed to be one of the most beneficial spices in the world but can this powerful plant also be used in the management of PCOS (Polycystic Ovarian Syndrome) and how? That’s what you’ll find out in this article based on the current research as well as my own experience.

Apart from discussing the benefits and potential risks of turmeric I’ll also give you a little guide with some practical tips on how to best use turmeric for PCOS.

If you’d like to know more about other lifestyle changes that can help you reverse PCOS, make sure to check out my previous article ‘How To Treat PCOS Naturally (Science-Based Guidelines)‘.

What is turmeric?

Turmeric comes from the roots of the plant Curcuma Longa which belongs to the same family as ginger. Similarly to ginger, it can be consumed in many different forms including fresh, dried or powdered turmeric. 

Turmeric has a very bright yellow/orange color (sometimes used as a natural coloring agent) and a very intense bitter-sweet flavor. It is most commonly used as a spice in cooking (especially in Indian cuisine) but it is also widely used to make turmeric tea, lattes and other beverages.

In Ayurveda (an ancient Indian health system) turmeric has been used for centuries as a medicinal remedy to treat various conditions. It is associated with lots of health benefits (now supported by research) and many of them appear to be especially important for women with PCOS. Here is why.

Benefits of turmeric for PCOS

  • Improved insulin resistance
  • Anti-inflammatory effects 
  • Cardiovascular health support
  • Liver support
  • Improved mental health

✓ Improved insulin resistance

According to the latest research, many of the PCOS symptoms appear to be a result of a metabolic condition called insulin resistance. I explain this in more detail in my in-depth article ‘PCOS Insulin Resistance Explained & How To Reverse It’ where you can find more information.

Since insulin resistance can have a direct impact on your hormone levels and increase your levels of androgens (the ‘male’ hormones) it is extremely important to keep your blood sugar and insulin levels in control to successfully manage PCOS.

Lifestyle modifications remain the primary strategy to do so and your diet is one of the key factors. There are numerous nutritional interventions to successfully manage blood sugar levels and some of them include the use of herbal remedies and spices such as turmeric.

Several studies have shown that the consumption of turmeric (or curcumin) significantly improved insulin resistance in women with PCOS and consequently reduced their androgen levels in the blood. Therefore, turmeric could have strong therapeutic effects on this condition.

✓ Anti-inflammatory effects

Turmeric is particularly known for its strong anti-inflammatory and antioxidant effects which are credited to the large amounts of polyphenols (especially curcuminoids) found in turmeric. Those antioxidants and other bioactive compounds are believed to help protect against various diseases by decreasing inflammation in the body and reducing oxidative stress.

Since chronic inflammation and excessive levels of oxidative stress are some of the main contributors to PCOS symptoms, diets rich in anti-inflammatory and antioxidant compounds are often recommended to women with this condition.

For this reason, you may want to consider including more turmeric in your diet as this spice is currently considered one of the most powerful ingredients on the planet (in terms of its anti-inflammatory and antioxidant effects) supported by an increasing amount of high-quality studies. 

✓ Cardiovascular health support

Because PCOS is associated with metabolic and hormonal dysfunctions, women suffering from this condition are also at increased risk of developing cardiovascular disease. Fortunately, those risks can be minimized by appropriate lifestyle modifications and dietary choices.

Multiple studies have shown that turmeric can be especially beneficial for supporting heart health in several different ways. It’s been shown to improve the function of endothelium (blood vessels lining), lower blood pressure, decrease the levels of LDL (the ‘bad) cholesterol and total triglycerides but also increase the levels of HDL (the ‘good’) cholesterol. 

Therefore, the consumption of turmeric could be a great way to help support cardiovascular health in women with PCOS. However, it should be noted that most of those studies focused the effects of curcumin (the main active compound in turmeric) on its own and so the effects of whole turmeric may be different.

✓ Liver support

Since the liver is responsible for hormone regulation, detoxification and elimination of excess hormones from the body, this organ plays a key role in the management of PCOS and restoring hormonal balance. 

Unfortunately, women with PCOS are at increased risk of developing NAFLD (non-alcoholic fatty liver disease) and other liver disorders due to their metabolic and hormone abnormalities. Supporting their liver function and protecting this organ against damage is therefore crucial. 

The good news is that there are many dietary and lifestyle strategies to do so and according to research, turmeric may be a useful tool as well as it’s been shown to have liver-protecting properties.

The consumption of turmeric may help stop your liver from being damaged by toxins (due to the high antioxidant content) and some studies suggest that it may help improve several acute and chronic liver conditions including NAFLD.

✓ Improved mental health

There are several different ways in which turmeric may help support your brain function, protect against brain disorders and improve your overall mental health. All of those effects can be highly beneficial for women with PCOS as a large proportion of them suffer from chronic depression, anxiety and sleep problems according to the latest data.

The evidence suggests that due to the strong anti-inflammatory and antioxidant effects of turmeric, it may help protect against developing brain disorders such as dementia and Alzheimer’s disease. Additionally, curcumin has been shown to be able to cross the blood-brain barrier which is why it may be particularly effective.

Several studies have also shown that curcumin may be able to increase the levels of BDNF (brain-derived neurotrophic factor) which is an important brain hormone associated with learning, memory and attention. Since many mental diseases (including depression) are linked to decreased levels of BDNF, turmeric may be an effective tool in improving mental health.

In fact, a few studies have found curcumin to be effective in improving depression with similar effects to the antidepressant Prozac. There is also evidence suggesting that curcumin may help boost serotonin and dopamine (the ‘happy’ hormones) and therefore improve your mood.

Disadvantages of turmeric for PCOS:

  • Absorption
  • Taste
  • Side effects

✕ Absorption

Despite the multiple health benefits of turmeric for PCOS it is important to mention that most of its beneficial effects are based on studies involving the use of curcumin (the main active compound in turmeric) which is estimated to be only about 3% of turmeric (by weight).

Additionally, curcumin has a very low bioavailability which means that it gets very poorly absorbed into the bloodstream and therefore achieving its optimal effects may be difficult. 

However, there are several methods that can help you naturally increase its bioavailability and enhance its effects. One of them is to consume turmeric in combination with black pepper due to its content of piperine which appears to increase the absorption of curcumin by up to 2000%.

Another thing to consider is that turmeric may also act as an antinutrient and interact with the absorption of iron in your body. According to studies turmeric could reduce iron bioavailability by up to 20-90%.

✕ Taste

There are many good reasons to include turmeric in your diet but if you’re not used to its very intense taste, there’s a chance that you won’t be a big fan at first as many people don’t like it. However, this goes down to your individual preferences and also the way this powerful spice is consumed.

If you’re new to turmeric I suggest you start small and perhaps combine it with some other ingredients and spices (my tips are mentioned later in this post). I used to hate the taste of pure turmeric but over time I just got used to it and now I even crave it sometimes. 

✕ Side effects

Even though the consumption of turmeric is generally considered safe (for most people), there are some rare cases in which this spice may cause some negative effects. First of all, you should be aware that the strong effects of turmeric may interact with some medication (such as blood thinners or diabetes medication) which is why you should always consult with your medical professional first.

It’s also important not to consume turmeric in excessive amounts (especially highly concentrated extracts and supplements) as it may increase the risks of liver damage and kidney stones. 

In some individuals, turmeric may also cause allergic reactions and digestive problems especially when taken in large doses.

Best types of turmeric for PCOS:

  • Fresh turmeric roots
  • Turmeric powder
  • Turmeric extract/tincture
  • Turmeric tea
  • Turmeric supplement

Turmeric is a great and versatile ingredient that you can incorporate into your diet in so many different ways. You’re most likely to find turmeric in its powdered form which is very practical and can be used as a spice and food seasoning. However, fresh raw turmeric is also great for cooking and it makes especially great tea and turmeric shots.

If you’re not a big fan of the taste, you will also find lots of turmeric extracts and supplements that may be a better option for you. However, no matter which type of turmeric you choose, it’s important to look for high-quality products if you want to gain the most benefits.

When it comes to herbal remedies and dietary supplements I always suggest looking for products certified organic since you’ll be using them for their medicinal properties on a regular basis. Organic products generally tend to be higher-quality and it also guarantees no use of harmful pesticides, herbicides and industrial chemicals that may disrupt your hormones.

For tea preparation, I suggest you use either fresh turmeric or your own turmeric powder since the content of bagged tea is much more difficult to control and it can sometimes consist of some unwanted ingredients such as sand and dust. However, this is not true for all tea brands and there are certainly many high-quality bagged tea products, too.

Is turmeric good for PCOS?

In general, turmeric is considered good for PCOS as it’s been shown to have multiple health benefits important for the management of this disease. The consumption of turmeric may help reduce inflammation, improve insulin resistance, support cardiovascular health and improve mental health.

Ginger and turmeric for PCOS

Ginger and turmeric is a popular combination that is considered beneficial for women with PCOS. Both spices are widely used in herbal medicine and they have been shown to improve several metabolic and hormonal markers that are important for the management of Polycystic Ovarian Syndrome.

More information about ginger in relation to PCOS can be found in my other article ‘Ginger For PCOS: Benefits, Risks & Practical Tips‘.

Cinnamon and turmeric for PCOS

Cinnamon and turmeric is a popular herbal formula associated with multiple health benefits important for the management of PCOS. Together, they may help balance blood sugar, improve insulin resistance, reduce inflammation and support cardiovascular health in women with Polycystic Ovarian Syndrome.

To learn more about the effects of cinnamon on PCOS, make sure to check out my article ‘Cinnamon For PCOS: Benefits, Risks & Practical Tips‘.

Best turmeric products for PCOS:

These are some of my favorite turmeric products that I find great in terms of their quality and taste. I personally prefer turmeric powder best as I found it most practical and versatile. However, fresh turmeric is my favorite for making hot and cold beverages although it’s much more difficult to access (at least in my location).

How to use turmeric for PCOS:

Turmeric can be easily incorporated into a diet in many different ways and forms. Depending on the type and brand of turmeric products, the effects on PCOS may vary. However, there are some general recommendations based on the research findings that may be followed to maximize the positive effects.

How much turmeric should I take for PCOS?

As a general rule, women with PCOS should consume between 500-2000 mg or 1-2 teaspoons of turmeric per day to achieve the most health benefits. However, the optimal dosage of turmeric for PCOS may differ between individuals depending on their personal circumstances and the type of turmeric used.

When is the best time to drink turmeric tea for PCOS?

The best time to drink turmeric tea for PCOS appears to be between meals since it may interfere with some nutrients and reduce their absorption. However, turmeric tea can be consumed at any time of the day as it’s naturally caffeine-free and therefore won’t cause any sleep disturbances.

How to use turmeric for PCOS?

Turmeric can be used for PCOS on a daily basis when consumed in the recommended amounts (500-2000 mg per day). It can be consumed raw, fresh, dried or powdered and it can be added straight into recipes as a seasoning agent but it may be consumed as a tea or mixed into drinks and smoothies.

How to make turmeric tea for PCOS:

  1. Pick a high-quality turmeric tea of your choice
  2. Place fresh or dried turmeric into a cup (via infuser, filter or teabag)
  3. Boil fresh water to 100 degrees
  4. Pour 1 cup of freshly boiled water into your prepared cup
  5. Let it brew for 5-10 minutes
  6. Enjoy on its own or add a sweetener of choice

Practical tips:

  • Drink turmeric tea hot & cold – turmeric tea tastes great not only as a hot beverage but it’s also great cold, especially in the summertime when you can keep it in your fridge and replace with it some of the high-calorie sugary drinks and sodas
  • Make turmeric tea blends – try mixing turmeric with other PCOS-friendly herbs of your choice to create even better flavor and get additional health benefits, you can make your own tea blends at home or in your local herbal store or find some already pre-made tea products, you can find a complete list of the best herbs and teas for PCOS here ‘What Type Of Tea Is Best For PCOS? (The Ultimate Guide)‘
  • Use turmeric for baking & cooking – adding turmeric powder into recipes (both sweet and savory) is a great way to add some extra nutrients into your diet, it can also be used as a natural food coloring agent
  • Consume turmeric with black pepper – always add a pinch of black peppper to your turmeric recipes to increase the absroption of curcumin by up to 2000%
  • Add turmeric into smoothies – turmeric powder can be easily added into your smoothies and smoothie bowls to bump up the flavor, color and nutritional value
  • Make turmeric shots – you can easily make homemade turmeric shots just by blending a few ingredients with water, I like to combine fresh turmeric, ginger, lemon, pineapple and black pepper but you can add any other ingredients of your choice (make a big batch and keep it in the fridge)
  • Re-infuse your turmeric roots – if you have a high-quality and aromatic turmeric, you can actually re-use the roots to make more tea from one portion, it’s important not to brew the tea for too long (approx. 5 mins) so you can re-infuse the herb with more hot water later
  • Make turmeric lattes – if you’re not a big fan of plain turmeric flavor (it’s very intense), try making a turmeric latte (or golden milk) instead, you can optimize the flavor and sweetness to your preferences (cinnamon and honey work well) and it’s a great way to get used to the taste, if you’re not sure what type of milk to use, you can check out my article ‘What Type Of Milk Is Best For PCOS? (The Ulitimate Guide)‘ to get some ideas

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