Turmeric, Curcumin & Endometriosis: What You Need to Know
Turmeric has long been celebrated as a golden spice in traditional medicine, and its active compound – curcumin – is now one of the most researched natural substances for inflammation. But how does this tie into endometriosis? Let’s dive into the science and the practical takeaways.
Why Curcumin Matters
Curcumin is the bioactive compound in turmeric that gives the spice its vibrant colour. It has powerful anti-inflammatory and antioxidant properties, which is why it’s been studied in conditions where inflammation plays a central role.
Endometriosis is characterised by chronic inflammation. Tissue that behaves like endometrial lining grows outside the uterus, leading to pain, scarring and, for many women, fertility challenges. Reducing inflammation is therefore a key part of supporting health with endometriosis – and curcumin has caught researchers’ attention.
What the Research Says
Emerging studies suggest curcumin may support women with endometriosis in several ways:
Reducing inflammatory pathways: Curcumin has been shown to downregulate NF-kB, a key driver of inflammation that is often elevated in endometriosis.
Hormone modulation: Some research indicates curcumin may influence oestrogen metabolism and progesterone sensitivity, both of which are relevant in endometriosis.
Pain support: By calming inflammatory signalling, curcumin may help ease pelvic pain and painful periods.
A review published in Biomedicine & Pharmacotherapy highlighted curcumin’s potential role in suppressing the growth of endometrial lesions in animal models, though human studies are still limited.
Food First Approach
As always, food first. Try adding turmeric to your diet is a simple and joyful way to weave curcumin in. The catch? Curcumin on its own isn’t well absorbed. Here are some tips:
Combine turmeric with black pepper – piperine enhances absorption.
Pair with healthy fats like olive oil, coconut milk or avocado.
Use it in curries, golden milk lattes, roasted vegetables, soups and even smoothies.
When to Consider a Supplement
To reach therapeutic doses used in studies, supplementation may be necessary. Look for:
Standardised extracts (95% curcuminoids).
With black pepper extract (piperine) or in liposomal/micelle form for better absorption.
Dosages used in research often start around 500 mg daily - this is about 7 tablespoons of turmeric powder (ek) hence why supplementation can be great.
Always check with a qualified practitioner before starting supplements, especially if you’re on medication such as blood thinners.
The Bigger Picture
Curcumin isn’t a cure for endometriosis, but it can be a valuable part of a holistic approach. Think of it as one tool in your wider kit – alongside nutrition for blood sugar balance, supporting gut and liver health, stress management and movement. And what is cool is that new research is showing that curcumin supplementation can support fatigue later in life for women post menopause too!
Turmeric and curcumin offer promising support for women navigating endometriosis by calming inflammation and possibly influencing hormone pathways. Whether you sprinkle it into your cooking or explore supplementation, it’s a golden addition worth considering.
Some interesting studies worth reading:
https://pubmed.ncbi.nlm.nih.gov/26528921/
https://pubmed.ncbi.nlm.nih.gov/33669954/
https://pubmed.ncbi.nlm.nih.gov/40976665/
If you want to book in to discuss how you can support inflammation get in touch today via email hello@hannahalderson.com
