What Regular Turmeric Use May Do to Blood Pressure

Studies suggest that people who take turmeric supplements may see small reductions in blood pressure.

• Why this matters: Turmeric may offer a natural way to help lower blood pressure.
• What you can do: Because turmeric can interact with certain medications, speak with your doctor before using it.
• The payoff: Anti-inflammatory compounds in turmeric may support healthier blood pressure, though more research is still needed.

Turmeric is often praised for its many health benefits, but can it really help lower blood pressure? The spice contains curcumin, a compound known for anti-inflammatory and antioxidant effects, yet researchers still need more evidence to fully understand its impact on blood pressure.

What the Science Shows

Turmeric may have a slight lowering effect on blood pressure, but it does not work as a direct blood-pressure medicine. Instead, Aaron Hartman, MD, a triple board-certified physician, functional medicine specialist, and author, said it acts mainly as an anti-inflammatory ingredient that is often used in functional medicine to help reduce cardiovascular disease risk.

“There is strong literature supporting its ability to lower cardiovascular disease risk,” Hartman said. “[For instance,] inflammatory markers like CRP [] are directly related to cardiovascular risk, and turmeric effectively helps address these markers.”

Alexa Mieses Malchuk, MD, a board-certified family physician at Geisinger, said there are some situations in which turmeric may help lower blood pressure in people at higher risk for cardiovascular disease. Even so, more research is needed.

Human Trial Findings

Overall, the research on turmeric and blood pressure is mixed. Some meta-analyses report modest improvement, while others show no effect at all.

Most experts agree that more evidence is needed before turmeric can be recommended as a treatment. Still, researchers have found the following so far:

• Several studies have shown modest benefits. For example, one study found turmeric reduced diastolic blood pressure by 0.76 millimeters of mercury (mmHg).1
• Other studies found a slight drop in systolic blood pressure of about 1.09 mmHg after eight weeks of curcumin supplementation.23
• Research may suggest that people with may benefit from . Those who took 3,000 milligrams of turmeric daily for 12 weeks experienced a slight improvement in systolic blood pressure.4
• Research has shown that women who took turmeric for more than 12 weeks saw small decreases in both systolic and diastolic blood pressure. Their systolic pressure fell by 1.55 mmHg, and their diastolic pressure dropped by 1.73 mmHg.1
• One analysis found that while turmeric does not significantly lower systolic or diastolic blood pressure, some people do experience a slight drop in systolic blood pressure of 1.24 mm Hg after 12 weeks of supplement use.5

How It May Work

According to Elliot Hirshorn, DC, DACNB, a functional medicine expert and author, contributes to the development of hypertension.

Researchers have found that curcumin, the main compound in turmeric, has strong anti-inflammatory properties that may help regulate blood pressure by relaxing blood vessels. That may lead to a modest reduction in blood pressure.

“Thickening and stiffening of arterial walls over time due to and inflammation can cause increased blood pressure,” Hirshorn said. “Curcumin has anti-fibrotic properties that can help prevent and even reverse some of this fibrosis.”

Curcumin may also help the body widen blood vessels, which can lower blood pressure. “As a powerful , it can reduce damage to the innermost layers of blood vessels,” Hirshorn added.

Who Might Benefit and How Long It Takes

Even though the benefits of taking a turmeric supplement regularly for eight to 12 weeks are modest at best, using the spice in cooking may still offer some advantages, unless you are allergic to it. People who want to support longevity and reduce inflammation may benefit from adding turmeric to their diet.

“There’s compelling data from Indian populations that show a correlation between turmeric consumption and decreased risk,” Hartman said.

If you have mild hypertension or and inflammation, talk with a healthcare provider before adding a turmeric supplement to your routine. “People with mild hypertension who are looking for alternative strategies to prevent and reverse [elevated blood pressure] would be a good candidate for this approach,” Hirshorn said.

If you have moderate to severe hypertension and a higher cardiovascular risk, standard medications should be considered, he said. After that, you can ask a healthcare provider whether turmeric could be used as a complementary option.

Ways to Include Turmeric in Your Diet

The safest way to use turmeric is through food and seasoning, though it may need to be paired with black pepper and healthy fats to improve absorption. To reach medicinal amounts, Hartman said, one to three tablespoons per day may be needed, which may be too much for most Americans.

For supplements, typical dosing starts at about 500 to 1,000 milligrams a day. However, Grant Fowler, MD, chair of Family Medicine at Burnett School of Medicine at Texas Christian University, told HEALTH that the Food and Drug Administration considers it safe at doses of 4,000 to 8,000 milligrams per day.7

“But [it may not be safe] for people taking , about to have surgery, pregnant or lactating, who have gallbladder disease, and for those patients undergoing chemotherapy,” he added.

Precautions and Practical Tips

Hartman said the main concern with turmeric is its possible effect on the liver. “Liver specialists in some regions report that up to one-third of liver transplant [needs] may be related to supplement interactions affecting liver function,” he said.

It is also important to choose quality products and watch for contamination. “Many market products, if not properly processed, can be contaminated with and other chemicals,” Hartman said.

For any product, ask for the certificate of analysis and review the chain of custody to confirm the source and check for contaminants. Third-party testing is also worth looking for.

Hirshorn said regular turmeric use may also raise the risk of certain drug interactions or side effects, including:

• Blood thinning, leading to bruising or bleeding
• Drops in blood pressure if taken with blood pressure medications
• Decreases in blood sugar
• Enhanced immune function, which may be a concern for people on immunosuppressant drugs
• Stomach upset
• Kidney stones

Always check with a healthcare provider before starting any supplement, including turmeric or curcumin.