5 Reasons to Take Curcumin for PCOS

More than just the spice gives curry its golden color, turmeric has been used for centuries and is now being studied for its potential benefits for women with PCOS (now called PMOS)! As a Registered Dietitian who has PMOS myself, I’m always interested in what the research actually says about the natural ways to support our symptoms.

A lot of the attention around turmeric comes down to cur cumin, its primary active compound. Curcumin is known for its anti-inflammatory and antioxidant properties, and research suggests it may help support several areas that are especially relevant to PMOS, including insulin sensitivity and oxidative stress.

While curcumin isn’t a treatment or cure for PMOS, human clinical trials have started to give us a better idea of where it may fit into a PMOS-friendly routine. Below, I’ll break down the potential benefits of curcumin, what the research actually shows, how much has been studied, and what to know before adding a curcumin supplement to your routine.

Please note this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition, or wish to start a new diet/lifestyle/supplement plan, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content. 

5 reasons to take Curcumin for PCOS

1. Turmeric and curcumin could help to reduce inflammation.

Chronic, low-grade inflammation is commonly associated with PMOS and may contribute to metabolic concerns like insulin resistance and excess androgen levels. More specifically, research has found a relationship between inflammation, insulin resistance, and higher androgen levels in women with PMOS.

Curcumin, the main active compound in turmeric, has anti-inflammatory and antioxidant properties which may help regulate inflammatory pathways and reduce the production of certain pro-inflammatory compounds in the body. Research in women with PMOS has also found that curcumin supplementation may help lower C-reactive protein (CRP), a market used to measure inflammation in the body.

While more research is needed to understand exactly how cur cumin may affect inflammation and PMOS symptoms over time, these findings suggest that its anti-inflammatory properties may be one reason curcumin is being studied as a supplement for PMOS!

Ginger Turmeric Juice Shot Benefits

You may have seen the ginger turmeric juice shot trend and it turns out it does have some benefits for women with polycystic ovary syndrome (PCOS), now polyendrocrine metabolic ovarian syndrome (PMOS). They include reduced fatigue after exercise, reduced aches and pains, and an increase in the amount of antioxidants you include in your diet.

To make a ginger and turmeric juice shot, you’ll need ginger root, black pepper, lemon juice, and turmeric. There is no single active ingredient here as they all perform unique functions to cleanse the body and kick start the system.

2. Curcumin could help to improve insulin resistance.

A common hallmark of PMOS is insulin resistance. This is when the cells in the muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To compensate, the pancreas makes more insulin, and over time, you become more and more insulin resistant, making it harder to lose weight or burn fat because your blood sugar and insulin levels are through the roof! This can lead to long-term health implications, especially for people with PCOS.

One systematic review found reason to believe that the effect of curcumin may improve insulin sensitivity in women with PmOS. Adding curcumin to your diet and exercise routine could give you the boost you need to improve insulin sensitivity.

3. Curcumin is rich in antioxidants.

PMOS symptoms can be explained by chronic inflammation and oxidative stress. To treat PMOS, we need to modulate the levels of inflammatory markers and antioxidants in the body. Not only is curcumin a powerful anti-inflammatory, but it’s also a potent antioxidant. It’s thought to neutralize free radicals due to its chemical structure. Free radicals are highly reactive, unstable atoms that can damage cells, causing illness and aging, and making insulin resistance even worse.

4. Curcumin could help to fight depression.

Women with PMOS may be more likely to experience depression and other mood concerns, which has led researchers to look at whether curcumin could play a supportive role in mental health. Some of the research into how curcumin may affect depression comes from animal studies. These studies have explored potential effects on inflammation, oxidative stress, and neurotransmitters involved in mood regulation, including serotonin and dopamine.

However, findings from animal studies don’t necessarily translate to the same effects in people. That said, there is some human research on curcumin and depression. A meta-analysis of clinical trials found that curcumin supplementation may help improve depressive symptoms when used alongside standard care, although the researchers noted that the available studies were small.

More research is needed to determine whether curcumin has the same benefits for women with PMOS. For now, it may be a promising area of research but shouldn’t be considered a replacement for professional mental health care or prescribed treatment.

5. Curcumin may lower the risk of cardiovascular disease.

PMOS risk factors, such as being overweight, having higher blood pressure, or having insulin-resistant diabetes, are linked to cardiovascular disease. Studies indicate that the antioxidant and anti-inflammatory properties of curcumin may protect against some of the factors involved in developing heart disease, including improving cholesterol levels. 

What the Research Actually Shows

Curcumin research for PMOS is still developing, but we do have a few human clinical trials to work with.

In one randomized, double-blind, placebo-controlled clinical trial, women with PMOS took 500 mg of curcumin three times a day for 12 weeks. Researchers measured fasting blood sugar, fasting insulin, insulin resistance, sex hormones, and other PMOS-related outcomes. At the end of the study, fasting blood sugar and DHEA, an androgen hormone, decreased significantly compared with the placebo group. However, the researchers didn’t find a significant between-group improvement in fasting insulin.

Another 12-week randomized controlled trial used 1,000 mg of curcumin per day. It found lower fasting blood sugar and improvement in menstrual regularity, including lower rates of amenorrhea and oligomenorrhea, compared with placebo. However, it did not find significant differences between groups in fasting insulin, testosterone, or SHBG.

When researchers poll several clinical trials, the picture looks a little more promising! A systematic review and meta-analysis of seven randomized controlled trials found that curcumin supplementation was associated with improvements in fasting glucose, insulin, insulin resistance, and some markets of inflammation and lipid metabolism in some women with PMOS.

That’s encouraging, but it doesn’t mean curcumin has been proven to improve every PMOS symptom. Individual clinical trials have produced mixed results, and we still need larger studies to understand who’s most likely to benefit and what dosage and formulation work best.

You may also see curcumin discussed in reality in fertility and egg quality because oxidative stress and inflammation can affect reproductive health. However, existing PMOS trials don’t give us enough evidence to say taking curcumin directly improves either. If fertility is your main reason for considering supplementation, always talk with your healthcare provider about what makes the most sense for you.

How to Take Curcumin 

As a Supplement

Curcumin supplements provide a more concentrated amount of the active compound than you would typically get from turmeric in food alone. If you’re considering a supplement, check the label for the amount of curcumin or curcuminoids per serving rather than looking only at the total amount of turmeric.

The formulation matters, too. Curcumin naturally has low bioavailability, meaning the body doesn’t absorb it particularly well on its own. Some supplements are formulated with ingredients like piperine, the active compound in black better, to increase absorption.

Since curcumin supplements vary considerably in their dose and formulation, talk with your doctor or Registered Dietitian about what makes sense for you before adding one to your PMOS routine.

Simply adding turmeric to your diet may not provide the concentrated amounts of curcumin used in clinical research. However, turmeric can still be an easy way to add flavor to your meals and drinks. One tablespoon of ground turmeric powder contains approximately:

• 29 kcal/123 KJ
• 0.9 g protein
• 6.31 g carbohydrates
• 2.1 g fiber
• 0.3 g fat
• 196 mg potassium
• 5.17 mg iron
• 15.8 mg calcium

Best Ways To Take Turmeric

Here are a few tasty ways to incorporate turmeric into your diet:

• Lattes
• Teas
• Added to soups and stews
• Sprinkled over oven-roasted root vegetables 
• Turmeric golden milk 

What’s the recommended curcumin/turmeric dosage? 

There isn’t one established curcumin dosage for PMOS, but clinical trials give us a better idea of the amounts that have actually been studied.

Research in women with PMOS has used curcumin doses ranging from 500 mg to 1,500 mg per day. In one randomized, double-blind, placebo-controlled trial, women with PMOS took 500 mg three times per day, for a total of 1,500 mg daily, for 12 weeks. (Yep, the same one mentioned above!)

Some practitioners recommend at least 1,000 mg of curcumin per day, but the right amount can vary depending on the formulation, your health history, medications, and individual needs. More isn’t necessarily better, so talk with your doctor before starting a higher-dose curcumin supplement.

Are there any side effects of turmeric/curcumin? 

The side effects of turmeric are rare and typically moderate, but keep the following in mind: 

• Turmeric acts as a blood thinner that can increase the risk of bruising or bleeding. If you’re on medication or plan to undergo surgery, you should consult your doctor before taking turmeric extract supplements – especially if you take blood thinning medication (anti-coagulation drugs) or diabetes medication.

• If you are pregnant or breastfeeding, you should avoid taking medicinal quantities of turmeric/curcumin. There’s not enough medical evidence to confirm the safety of curcumin supplementation during pregnancy. However, enjoying small amounts of turmeric spice, such as in a meal or drink, is perfectly safe. 

• In a small number of individuals using higher dosages, turmeric may cause nausea, stomach pain, dizziness, diarrhea, allergic reactions, or constipation. 

• Turmeric may inhibit iron absorption. If you have iron deficiency anemia, avoid turmeric in high/medicinal quantities.
• Turmeric and curcumin supplements should be avoided by people with gallstones, bile duct obstruction, or liver problems unless a healthcare provider says they’re appropriate.

Turmeric vs. Curcumin: What’s the Difference?

While closely related, turmeric and curcumin aren’t the same thing. Turmeric is the golden spice that comes from the Curcuma long plant, while curcumin is one of the naturally occurring compounds found within turmeric.

Tumeric contains a group of active compounds known as curcuminoids, with curcumin being the primary and most widely studied, This is why many clinical trials use concentrated curcumin supplements rather than the amount of turmeric you’d typically add to a meal.

Curcumin also has naturally low bioavailability, meaning the body doesn’t absorb it particularly well on its own. Piperine, an active compound in black pepper, can improve curcumin’s bioavailability. This is why black pepper is commonly paired with turmeric in supplements and recipes, including the juice shot recipe above.

How Long Does It Take to See Results?

If you’re adding curcumin to your PMOS routine, don’t expect changes overnight. Several clinical trials in women with PMOS lasted 12 weeks, meaning researchers evaluated outcomes after about three months of consistent supplementation rather than only a few weeks.

Studies have looked at changes in areas such as blood sugar, insulin-related markers, androgen levels, and menstrual regularity over this period. However, 12 weeks shouldn’t be viewed as a guarantee that everyone will notice results by that point. The research is still limited, and individual responses can vary.

Think of the 12-week timeline as context for how curcumin has been studied rather than a deadline for results. Your healthcare provider can help you decide how long supplementation makes sense for you based on your goals and overall PMOS management plan.

What is the best time of day to take curcumin?

The best time to take the supplement varies depending on the individual. Some people take it in the morning along with their other vitamins and supplements, while others prefer to take it at night to target the inflammation that may have flared up during the day. 

We’d recommend that you take it with a meal, like breakfast, as curcumin absorption increases when ingested with healthy fats.

Are You Adding Curcumin to Your PMOS Management Plan?

PMOS symptoms can be frustrating, exhausting, and when you don’t know where to turn, overwhelming. I get it! I spent years trying to make sense of what I was experiencing, which is why I’m so determined to help other women going through the same thing. While curcumin isn’t a cure or treatment for PMOS, it can be a meaningful addition to an overall PMOS management plan.

If you’re not sure where else to start, listen to my podcast, A Cyster and Her Mister, download The Cysterhood app, and take my free “What’s Your PMOS Type?” quiz. With these resources, you can create a plan of action for approaching your symptoms, treatment, and symptom relief.

You’ve got this,

Tallene, RD

Medical disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor or a qualified healthcare provider about your individual health, medications, and any changes to your diet, especially if you are managing insulin resistance, digestive symptoms, or other health concerns.