You Might Be Eating Too Much Turmeric If This Happens To Your Head

Have you ever wondered about what happens when you take turmeric every day? The popular spice has gained quite a reputation, thanks to its myriad proven and anecdotal health benefits. Turmeric contains an active compound called curcumin. As explained by registered dietitian Cynthia Weiss (via Mayo Clinic), curcumin acts as an anti-inflammatory. For this reason, some people with inflammation-related conditions like arthritis report relief from their pain after eating turmeric.

A 2023 review published in Cytokine examined studies related to turmeric and curcumin. The authors noted that both substances significantly reduced the biomarkers of inflammation in subjects. Additionally, they acted as antioxidants. (Here’s everything you’ve ever wondered about antioxidants, explained.) Turmeric may even protect you from cancer: A 2024 review in Frontiers in Nutrition determined that turmeric (and, more specifically, curcumin) seemed to slow or stop the growth of cancerous cells by lessening the effects of oxidative stress.

But as with all things, too much turmeric can be detrimental to your health. And if you’re consuming turmeric (or products containing turmeric) in excess, there’s a good chance your head will let you know — by giving you a nasty headache.

For some people, taking more than 500 milligrams of turmeric each day can lead to a throbbing head. This unwanted response was recorded as part of a 2017 review in Foods on curcumin’s effect on humans. This may seem counterintuitive, given turmeric’s inverse association with inflammation (as turmeric doses increase, inflammation often decreases.) But the headaches may be connected to other side effects of taking too much turmeric.

For example, turmeric may slow glucose metabolism, as shown in a 2023 review published in PLOS One. Although inhibiting sugar absorption may be desirable for certain people, having too-low sugar can lead to headaches, including migraines. An overload of turmeric can also promote diarrhea (or at least some loose, watery stools). Diarrhea can lead to dehydration, which can then cause headaches.

Dizziness is another unexpected turmeric side effect that may make your head hurt or feel foggy. Turmeric overconsumption could leave you feeling unlike yourself and unable to concentrate, and you might get a headache as well.

Some turmeric manufacturers have been caught “cutting” their turmeric with toxic agents. Botanical research expert Dr. Ezra Bejar warned (via Arthritis Foundation) that toxic manmade additives (including yellow lead chromate, which is recognized as a hazardous material and known neurotoxin) have been used instead of turmeric in some products. Therefore, if you inadvertently consume a turmeric supplement that isn’t actually turmeric, you could wind up having a headache due to the other substances that may be in it, and not necessarily the turmeric itself.

Of course, this brings up the million-dollar question: What is the amount of turmeric you should take to avoid head concerns? The short answer is that there doesn’t seem to be a definitive dosing recommendation, but in 2010, the European Commission adopted a suggested value of 3 milligrams of curcumin per kilogram of body weight daily (per the European Food Safety Authority). For a 150-pound individual (around 68 kilograms), the corresponding curcumin dose per day would be 304 milligrams. 

There’s a bit of a catch, though: Unless you’re taking a supplement, you might have trouble knowing exactly how much curcumin is in your food or drinks. In that case, listening to your body (especially your head) can help you make sure you’re not overconsuming this golden spice.