Benefits and Uses of Turmeric for Skin Health

Turmeric is a bright yellow spice that comes from the Curcuma longa plant. This plant is part of the ginger family and is grown in warm climates. Curcumin, the biologically active compound in turmeric, is responsible for most of the spice's potential health benefits. Turmeric is available in various forms, including as a ground spice, fresh root, and dietary supplement. It's also an active ingredient in some topical skin creams and products.

While turmeric is thought to be beneficial for conditions like arthritis and diabetes management, there is growing interest in its use for skin and diseases. Nearly 80% of adults have experienced some kind of skin disorder. Turmeric may provide a natural remedy for several skin concerns.

1. May Protect Against Skin Diseases

Turmeric is rich in antioxidants, beneficial compounds that help prevent damage to your body's cells by reducing harmful free radicals. Antioxidants may protect the health of your skin cells.

Your body naturally forms free radicals when you're exposed to harmful elements like ultraviolet (UV) rays and pollution. When free radical levels become too high, it leads to oxidative stress, a process that causes cell damage and leads to disease. Oxidative stress can sometimes lead to skin conditions like hyperpigmentation or skin cancer.

Eating foods high in antioxidants, like turmeric, can help prevent the buildup of free radicals and protect against cell damage that might lead to skin conditions and cancers.

2. May Help Manage Psoriasis

Psoriasis is an inflammatory skin condition that affects around 2-3% of the global population. It produces red, painful, scaly plaques that can appear on different areas of the body.

Turmeric contains compounds that may reduce swelling or inflammation. Therefore, it may be useful in addressing inflammatory skin conditions like psoriasis, particularly when used as a topical mask.

Evidence from test tube and animal studies suggests turmeric may show promise for treating psoriasis. More human research is needed before it can be recommended as a treatment.

3. May Reduce Skin Damage From the Sun

Curcumin, the main bioactive compound in turmeric, has known anti-inflammatory and antioxidant effects. Research shows consistently applying curcumin to the skin may help address photoaging (skin aging) related to sun exposure.

In one study of 28 people, participants who consistently applied curcumin to their skin experienced significant improvement in skin firmness and appearance after four weeks.

Limited evidence also suggests eating turmeric regularly may slow the growth of melanoma cancer cells. However, more research is needed to understand turmeric's potential effects on cancer cells.

4. May Reduce Acne Cysts

Some evidence suggests turmeric's antibacterial properties can prevent the development of bacteria that cause acne cysts and staph infections. This research is based on test tube studies. More research is needed in humans to determine the benefit of turmeric in preventing acne and bacterial infections on the skin.

5. May Act as a Moisturizer

Consuming turmeric may hydrate your skin. In a study of 47 people, participants who consumed a hot water turmeric extract daily for eight weeks saw increased hyaluronan (hyaluronic acid) production. Hyaluronic acid has been shown to promote wound healing, reduce wrinkles and fine lines, and boost skin elasticity.

The researchers noted the participants had a higher water content in their facial skin due to increased hyaluronan production, suggesting curcumin may be an effective moisturizing agent.

6. May Help With Wound Healing

As many as one billion people worldwide have chronic and acute wounds. The first step in healing wounds involves controlling inflammation.

Curcumin has strong anti-inflammatory effects, which may help with wound healing. Early research has found that the compound helped wounds heal faster and reduced scarring.

As the study above mentioned, taking turmeric may also increase your body's production of hyaluronic acid, a compound known to support wound healing.

7. May Reduce Atopic Dermatitis Around the Eyes

Adults often experience atopic dermatitis, a form of eczema, around the eyes. One study of 360 people found that applying turmeric extracts (along with Indian pennywort and walnut) helped reduce scaling, itching, swelling, and flushed skin due to atopic dermatitis. This could be a promising treatment for those living with this condition, but more research is needed.

How To Use Turmeric for Skin Health

Whether you are considering making a facial mask with turmeric or taking a supplement, it's best to talk to your healthcare provider or dermatologist first. They can advise you on whether or not turmeric will interfere with your current medications and skincare routine. From there, you can determine whether you want to use turmeric topically or take it orally for skin health.

Using Turmeric Topically

If you plan to use turmeric topically, you can purchase a product that already contains turmeric or create one yourself. For either method, do a patch test before applying it to your entire face.

Choose a quarter-sized spot of skin, such as the bend of your elbow, and apply the product as you would to your face. Repeat this process for 7-10 days to see if a reaction develops. If nothing happens, using the product on your face is likely safe.

If your skin becomes red, itchy, or swollen after a patch test, you may be experiencing an allergic reaction. Stop using the product and cleanse your skin. You also can use a cool compress or petroleum jelly to relieve the irritation. In extreme cases, see a healthcare provider or a dermatologist.

You can create an at-home spot treatment by mixing half a teaspoon of turmeric powder with honey or coconut oil. Apply the mixture to your acne spots and leave it on for 10 minutes before washing it off with warm water.

You also can create a facial mask with turmeric. There are many recipes online, and you can ask a dermatologist or esthetician for advice. Here is one simple way to create a turmeric mask at home:

1. Combine 1 teaspoon of turmeric powder, 2 tablespoons of flour (plain flour, chickpea flour, or finely ground oats), 2 tablespoons of plain yogurt or coconut oil, and 1 teaspoon of honey
2. Mix until it forms a paste-like mixture, adding warm water if necessary to get the right consistency
3. Apply the mixture gently to your face
4. Leave the mask on for 10-15 minutes before washing it off with warm water
5. Pat your face dry with a clean towel

Taking Turmeric Orally

Turmeric is considered safe if consumed in foods or beverages. The United States Food and Drug Administration (FDA) has approved curcuminoids, which are isolated compounds from turmeric. Curcuminoid supplements are generally recognized as safe in amounts up to 4,000-8,000 milligrams daily.

Make sure to discuss the supplement with your healthcare provider beforehand. They can let you know if it will interact with any of your medications, such as those used for heart disease, cancer, or depression.

No research is available on whether turmeric is safe for people who are pregnant or breastfeeding. People in these groups should avoid the spice, particularly in large amounts like supplements.

The FDA does not regulate supplements to the same extent as medications, so manufacturers are responsible for testing the safety of their products. Look for a brand that has been independently tested to ensure you get a pure formulation of the correct supplement.

Risks and Considerations

Turmeric is generally safe to use topically or take orally as a supplement, but it is possible to have an adverse reaction or take too much. One study found that very large doses of turmeric—8,000 milligrams a day or higher—can be toxic to cells, so it's best not to exceed this amount.

Taking turmeric in more moderate doses can also cause mild side effects. These include diarrhea or other gastrointestinal (GI) issues, skin rashes, headaches, and nausea. When first taking turmeric, consider starting with small doses or splitting up larger doses over a day. Taking the supplement with food also may decrease the likelihood of stomach upset.

Talk to your healthcare provider for guidance on safely taking turmeric, especially if you take medications that the supplement could interfere with. Turmeric can decrease your body's ability to absorb heart disease medications or cancer drugs. It also can increase your risk of side effects when taken with antidepressants and allergy medications.

A Quick Review

Turmeric is derived from the Curcuma longa plant and contains curcumin, a bioactive compound. Most potential health benefits of turmeric are primarily due to the effects of curcumin.

Turmeric can be found in supplement form and in creams and lotions. Some research suggests turmeric can benefit skin health by aiding wound healing, protecting against inflammatory skin conditions, and treating acne.

If you are interested in using turmeric to boost your skin health, talk with a healthcare provider before applying it to your skin or taking supplements. Your provider can advise you on potential medication interactions and best uses.