8 Amazing Benefits of Turmeric for Menopause

Written by Registered Dietitian Nina Deuschle. Medically reviewed and edited by Dr. Su-Nui Escobar, RDN.

You may already know some traditional approaches to managing the issues that come with menopause. But have you heard about the alternative and complementary medicines that are available?

Turmeric has been studied for some time now and consumed for many years. Not only is it generally safe to consume, but it’s also delicious. What’s more, it may be effective in relieving some of the problems that you’re experiencing in menopause.

What is Turmeric?

Not only is it generally safe to consume, but it’s also delicious and mild in flavor. What’s more, it may be effective in relieving some of the problems that you’re experiencing in menopause.

In your grocery store, it’s easy to find ground turmeric from the root of the plant. It has a distinct yellow color that brightens food and beverages.

You can also find it fresh in some stores. It looks a lot like ginger root and has a slightly peppery, earthy taste.

Turmeric is most commonly used in Indian curries. But it’s also an ingredient in Chinese and Thai dishes. You may even have had it in yellow mustard and green juices.

Turmeric for Menopause: How Can it Help with Symptom Management?

Hot Flashes

For many, hot flashes (hot flushes) are the most bothersome part of menopause.

A study found that curcumin helped to reduce hot flashes in postmenopausal women. Adding this spice to your diet may reduce the frequency and severity of hot flashes.

Study participants took curcumin capsules for eight weeks and experienced fewer hot flashes per day and reduced severity. 

Weight Loss

However, more human studies are needed before turmeric can be recommended for weight loss.

Inflammation

Joint pain and stiffness are common symptoms of menopause. This is because estrogen levels decrease.

Turmeric has been shown to help lessen inflammation that may be contributing to some of your pain.

Gut Health

Menopause can affect gut health, leading to many issues such as nausea, diarrhea, constipation, and more. At the same time, a healthy gut can improve other menopause symptoms.

Turmeric’s antioxidant and anti-inflammatory properties make it beneficial for digestion. It’s currently being studied as a potential treatment for irritable bowel syndrome, Crohn’s disease, and ulcerative colitis. 

Be careful when using it in supplements, though, because large doses can cause stomach upset. Obviously, this is the opposite effect that you’re looking for!

Start slowly when adding turmeric to food and beverages, noting how your body reacts, especially if you’re prone to stomach upset.

Free Radicals

Turmeric’s antioxidant properties give it the potential to fight free radicals. What does this mean? Free radicals contribute to illness and the aging process. 

This is one of the reasons why turmeric is thought of as an anti-cancer remedy.

Maintaining your baseline health throughout menopause can make your overall experience smoother and more comfortable.

Circulation

Blood vessel function can decline as we age, and this process is associated with heart disease risk. When paired with regular exercise, a study showed that turmeric improved blood vessel integrity.

Brain Fog

Depression

Mood changes, depression, and anxiety are common in menopausal women. Specifically, curcumin may increase levels of brain chemicals that help fight depression.

Easy Ways to Add Turmeric to Your Diet

When it comes to adding turmeric into your food and beverages, it couldn’t be simpler. You can also find it in most grocery stores.

You will find that it has a mild, warm flavor. If you’ve ever enjoyed Indian, Persian, or Indonesian food, then you have likely tried turmeric!

Fresh, Dried, or Ground

You have a few options when buying turmeric. You can buy it fresh, in whole dried pieces, or as a ground spice. The fresh root looks a bit like dark ginger and has a slightly bolder flavor than dried and ground types.

You can find dried turmeric at many specialty grocery stores, while the ground version is the most widely sold and easiest to buy. When making substitutions for fresh and ground turmeric, follow this simple guideline:

1 teaspoon of ground turmeric = 1 tablespoon of grated fresh

Ideas for Using Turmeric in Food

In Curries

If you aren’t familiar with it and want to get used to the flavor, start with curry powder.

Curry powder typically also contains coriander, fenugreek, and onion. It’s a delicious spice mixture that you can add to stir-fries, chicken dishes, and stews.

Add to Vegetables

Ready to jump right into making recipes with turmeric? One of the easiest ways to start is to sprinkle a couple of teaspoons on vegetables you are going to roast in the oven. 

Check out this recipe for turmeric roasted root vegetables.

This works especially well with veggies like cauliflower, sweet potatoes, and onions.

Add to Drinks

Turmeric is also a great addition to drinks. All too often, we reach that afternoon slump and might want to reach for a caffeinated beverage. If this is you, try turmeric tea instead or make a ginger-turmeric lemonade.

If you want something quick, you can buy the tea, or you can even make a delicious drink by adding it to regular tea.

More Tasty Ideas for Enjoying Turmeric

• Use in homemade vinaigrettes
• Make a batch of roasted chickpeas spiced with curry powder (or ground turmeric, cumin, and chili flakes) for a healthy snack.
• Add a teaspoon to your next smoothie
• Drink golden milk
• Stir into stews and soups
• Blend it into smoothies
• Sprinkle it onto scrambled eggs

Recipes

• Make turmeric balls
• Make turmeric oatmeal

Can Everyone Use Turmeric?

Turmeric is considered safe to consume for the general population. However, people on Coumadin should not take it in excess because it has the same blood-thinning properties.

The Bottom Line

Turmeric is an herb used and enjoyed for thousands of years. Beyond its comforting, delicious taste, it offers a host of potential health benefits.

Turmeric can help with many menopause symptoms.

Remember to talk with your healthcare provider about any complementary medicine you would like to try. Make informed decisions together!

Other helpful posts

Superfoods for menopause

Flaxseed for menopause