Turmeric has been used for centuries in Ayurvedic and traditional Chinese medicine, but modern science confirms its incredible benefits—especially for women over 50. Its active compound, curcumin, is a powerful anti-inflammatory and antioxidant, supporting everything from joint health and brain function to hormonal balance and heart health.
However, curcumin isn’t easily absorbed by the body, so using turmeric effectively—whether in food or supplements—is key to unlocking its full potential.
Here’s how I regularly add turmeric to my meals, along with insights on supplementation and what the research says.
5 Ways I Add Turmeric to My Daily Routine
1️⃣ Scrambled Eggs – Start the Day with a Golden Boost
One of the simplest ways to get turmeric in first thing! I add ¼ teaspoon of ground turmeric while cooking my eggs, along with a pinch of black pepper to enhance absorption. The earthy warmth blends beautifully with eggs and works especially well if you add some wilted spinach, mushrooms, or feta.
2️⃣ Golden Milk – A Soothing Nighttime Ritual
This is my go-to for a calming, anti-inflammatory bedtime drink. I gently warm a cup of soya milk (for extra protein) and whisk in:
1 teaspoon turmeric
A pinch of black pepper (to boost curcumin absorption)
½ teaspoon cinnamon (for blood sugar balance)
A small slice of fresh ginger (optional, for digestion)
½ teaspoon coconut oil or ghee (healthy fats help absorption)
A drizzle of honey for a touch of sweetness
Golden milk is comforting, helps with digestion, and may even support better sleep thanks to its anti-inflammatory properties.
3️⃣ Soups & Stews – Easy, Everyday Anti-Inflammatory Support
Turmeric is a perfect addition to soups, stews, and curries—and it blends so seamlessly that you hardly notice it’s there. I add ½ teaspoon per serving to my:
Lentil soup – Pairs well with cumin, coriander, and coconut milk.
Vegetable soup – Gives an earthy depth of flavour.
Bone broth or chicken soup – Helps fight inflammation when I’m feeling run down.
The heat and healthy fats in these dishes help with absorption, making this a simple way to include turmeric in a balanced diet.
4️⃣ Porridge Bread – A Surprising but Delicious Addition
I love making porridge bread because it’s high in fibre, protein, and keeps me full for longer. Adding a teaspoon of turmeric to the batter gives it a beautiful golden colour and a subtle warmth. It’s a great way to get the benefits of turmeric without altering the flavour too much.
5️⃣ Bolognese, Chilli & Cottage Pie – Hidden but Powerful
Turmeric works really well in slow-cooked dishes like:
Bolognese sauce
Chilli con carne
Cottage or shepherd’s pie
I add about ½ teaspoon per portion while the sauce is simmering. The rich, hearty flavours completely mask the turmeric, but the benefits remain!
What Does the Research Say About Turmeric?
Turmeric’s benefits are widely studied, particularly for its anti-inflammatory and brain-boosting properties. Some key findings include:
Joint Health & Arthritis: Studies show that curcumin can reduce symptoms of osteoarthritis and rheumatoid arthritis. A 2016 study found that taking 1,000 mg of curcumin per day was as effective as ibuprofen for knee osteoarthritis relief (1).
Brain Health & Memory: Curcumin has been shown to cross the blood-brain barrier and may help protect against Alzheimer’s disease. A 2018 study in the American Journal of Geriatric Psychiatry found that taking 90 mg of curcumin twice daily for 18 months led to improved memory and mood in older adults (2).
Menopause & Hormonal Balance: Turmeric may help stabilise mood and reduce anxiety in postmenopausal women by supporting serotonin and dopamine levels. Research suggests curcumin could even help regulate estrogen levels and reduce hot flushes (3).
Heart Health & Cholesterol: Curcumin may improve blood vessel function, reduce bad cholesterol (LDL), and lower blood pressure, helping to protect against heart disease—one of the biggest risks for women post-menopause (4).
What About Curcumin Supplements?
While adding turmeric to your diet is a great habit, the curcumin content in turmeric is relatively low (only around 3% by weight). To get the high doses used in studies, some people turn to curcumin supplements.
Should You Take a Supplement?
If you have joint pain, brain fog, or chronic inflammation, a high-quality curcumin supplement with black pepper (piperine) or liposomal delivery may be beneficial.
Look for:
✅ Curcumin with piperine (black pepper extract) – Increases absorption by up to 2,000%.
✅ Liposomal or Meriva curcumin formulas – Better bioavailability.
✅ Dosage around 500-1,000 mg per day, as used in studies.
💡 Always check with a healthcare professional before starting a new supplement, especially if you take medication, as curcumin can interact with blood thinners and certain drugs.
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