Turmeric and Curcumin: What the Science Really Says About Safety and Benefits for Women Over 40

Turmeric has been used for over 4,000 years, but it’s never been more relevant than it is today. From golden milk to targeted supplements, turmeric and its key compound, curcumin, have become staples in modern wellness, especially for women navigating the hormonal shifts of perimenopause and postmenopause.

According to Harvard Health Publishing, curcumin—the bioactive component of turmeric—has demonstrated promising health benefits, particularly for arthritis pain and metabolic health. The Mayo Clinic highlights curcumin’s potential for joint pain, cholesterol reduction, and improved mobility. And the Arthritis Foundation is clear: curcumin, not raw turmeric, is the compound that studies have shown may lower inflammatory and rheumatoid factor (RF) values.

That said, the body of research that supports these findings is a mix of animal studies and human clinical trials. Many positive aspects of curcumin—like its antioxidant effects or impact on inflammatory pathways—were first established in animal studies. But some of the most compelling evidence for arthritis relief, metabolic improvements, and menopausal support comes from human clinical trials.

Let’s break down what the research says: how it works, what it helps, and when to be cautious.

What Is Turmeric?

Turmeric is the vibrant yellow spice derived from the root of the Curcuma longa plant, part of the ginger family. It has a long history in Ayurvedic and traditional Chinese medicine, where it was used to support digestion, joint and skin health. Today, you’ll find it in everything from soups to supplements.

Turmeric is most potent in extract form because of curcumin, its primary active compound.

What Is Curcumin?

Curcumin is the powerhouse behind turmeric’s medicinal effects. While raw turmeric only contains 2–9% curcumin by weight, high-quality supplements use extracts standardized to up to 95% curcumin for greater therapeutic value.

Curcumin’s biggest challenge? It’s not easily absorbed by the body. Most clinical-grade supplements combine curcumin with piperine (black pepper extract) or other easily-absorbed ingredients, so that our bodies can better synthesize it; these may include Meriva®, BCM-95®, or Theracurmin®.

Key Benefits for Women Over 40

For women over 40—especially those who are postmenopausal—curcumin has been shown to support several key health areas. As estrogen declines, inflammation and oxidative stress increase. Curcumin may help to offset some of these changes.

Research Highlights

Postmenopausal women taking curcumin experienced lower blood pressure, improved antioxidant status, and reduced vasomotor symptoms like hot flashes and anxiety (Jin et al., 2025; Farshbaf-Khalili et al., 2022).

In women with PCOS, curcumin helped reduce inflammation and improve metabolic markers (Sohaei et al., 2019).

Additional studies suggest that curcumin may help preserve vascular function and support healthy aging (Azil et al., 2024; Izadi et al., 2024).

Both Harvard Health and Mayo Clinic both highlight curcumin’s potential role in reducing oxidative stress and protecting cardiovascular health as women age.

A Note on Liver Safety and Social Media Concerns

There has been growing concern on social media about rare reports of liver damage in people taking curcumin supplements. These cases are real, but they are isolated and often involve:

• Extremely high doses
• Contaminated or adulterated products
• Preexisting liver conditions or drug interactions
• Genetic predispositions which may lead to an increased risk of liver injury in response to curcumin exposure

That said, the liver processes curcumin. So if you have liver disease, take medications that impact liver function, or simply want to err on the side of caution, consult a physician before use. As always, quality matters. Choose supplements that are:

• Third-party tested
• Properly standardized and labeled
• Free of heavy metals and synthetic dyes

Cooking vs. Supplementing

Turmeric in your food is a great start—but don’t expect miracles. As Dr. Randy Horowitz, medical director of the University of Arizona Center for Integrative Medicine in Tucson, explains in an article by the Arthritis Foundation:

“Turmeric only contains about 2 to 6% curcumin, so you’re not getting much [of the anti-inflammatory effect].”

To achieve therapeutic effects, standardized curcumin extracts are necessary. Experts recommend formulations with enhanced absorption, especially for joint, metabolic, and menopausal support.

The Arthritis Foundation recommends 500 mg of curcumin twice daily for osteoarthritis or rheumatoid arthritis symptoms. It’s very important that you check with your healthcare practitioner to see if that’s the right dosage for you.

Our Recommendation: The ‘Pause Nutrition Turmeric

The ‘Pause Nutrition’s Turmeric contains 1,000 mg of curcumin extract per serving, formulated for enhanced absorption and clinical relevance. It’s designed with midlife women in mind, supporting joint comfort and mobility during the menopause transition and beyond.

Final Thoughts

Curcumin isn’t just hype—it’s one of the most studied botanicals in the world, with promising applications for cardiovascular, metabolic, reproductive, and inflammatory health, especially for women in midlife. Its benefits are increasingly supported by clinical research and it deserves a place in evidence-based care.

But as with any supplement, one size doesn’t fit all. Dosage, timing, and potential interactions matter.

Before you start any new supplement, please talk with your healthcare clinician to help establish which supplements and doses are appropriate for you—especially if you’re pregnant, taking medications, or managing a chronic condition. It’s important to ensure there are no interactions between your health conditions, current medications, and any supplement you’re starting. Always follow the serving size and never exceed the recommended dose unless directed by your healthcare clinician. If you experience an adverse reaction with a supplement, stop taking it and contact your healthcare provider.

Want to Read More?

Trusted sources with more information:

• Turmeric and Curcumin: Health Benefits, Side Effects, and Research, Harvard Health Publishing
• Turmeric Probably Won’t Help Your Arthritis—But Curcumin Might, Arthritis Foundation
• Q&A: Turmeric for Healthier Diet and Pain Relief, Mayo Clinic