Turmeric and Oxalates: What You Need to Know

Turmeric and Oxalates: What You Need to Know

Turmeric, with its vibrant yellow color and distinct flavor, has gained immense popularity in recent years due to its potential health benefits. However, concerns have been raised about the oxalate content in turmeric and its impact on kidney health.

Oxalates and Kidney Stones

Oxalates are naturally occurring compounds found in various foods. When consumed in excessive amounts, they can bind with calcium to form crystals, leading to the development of kidney stones. Kidney stones are solid masses that can cause severe pain and discomfort.

The Oxalate Content of Turmeric

While turmeric does contain oxalates, it is important to note that the levels are relatively low compared to other foods. According to research, one teaspoon of turmeric contains approximately 14 milligrams of oxalates. This amount is considered moderate and unlikely to pose significant risks for individuals with normal kidney function.

Factors Affecting Oxalate Absorption

It’s worth noting that the absorption of oxalates from turmeric can be influenced by several factors. For instance, cooking turmeric with oil has been found to enhance the absorption of curcumin, the active compound in turmeric. Additionally, the presence of black pepper, which contains piperine, can further enhance the bioavailability of curcumin.

The Role of Oxalates in Kidney Stone Formation


While turmeric does contain oxalates, it is essential to understand that the overall diet and individual susceptibility play a more significant role in kidney stone formation. Consuming a well-balanced diet, staying hydrated, and maintaining a healthy lifestyle are crucial factors in preventing kidney stones.

Who Are At Risk?

For individuals with a history of kidney stones or those at a higher risk of developing them, it is advisable to moderate their intake of oxalate-rich foods, including turmeric. However, it is important to note that the oxalate content in turmeric is not exceptionally high compared to other commonly consumed foods.

Potential Health Benefits of Turmeric

Despite the concerns about oxalates, turmeric has been extensively studied for its potential health benefits. Curcumin, the active compound in turmeric, possesses powerful anti-inflammatory and antioxidant properties. Here are some of the potential health benefits associated with turmeric:

1. Anti-inflammatory Effects

Curcumin has been shown to reduce inflammation in the body, making it potentially beneficial for conditions such as arthritis and inflammatory bowel disease. By inhibiting inflammatory pathways, curcumin may help alleviate pain and improve overall well-being.

2. Antioxidant Protection

Turmeric’s antioxidant properties can help neutralize harmful free radicals in the body, protecting cells from oxidative damage. This may contribute to a reduced risk of chronic diseases, including heart disease and certain types of cancer.

3. Digestive Health Support

Turmeric has long been used in traditional medicine to promote digestion. Its ability to stimulate bile production can aid in the breakdown of fats and enhance nutrient absorption. Additionally, turmeric may help alleviate symptoms of indigestion and improve gut health.

4. Brain Health Enhancement

Research suggests that curcumin may have neuroprotective properties, potentially benefiting brain health. It has been studied for its potential role in reducing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

5. Immune System Boost

Turmeric’s antiviral, antibacterial, and antifungal properties can help strengthen the immune system and protect against infections. It may also support the body’s natural defense mechanisms, promoting overall health and well-being.

6. Cardiovascular Health Support

Some studies have indicated that curcumin may have a positive impact on cardiovascular health. It may help reduce cholesterol levels, lower blood pressure, and prevent the buildup of plaque in the arteries, thus reducing the risk of heart disease.

7. Skin Health Benefits

Turmeric’s anti-inflammatory and antioxidant properties may contribute to healthier skin. It has been used in traditional skincare remedies to treat acne, reduce inflammation, and promote a natural glow.

Incorporating Turmeric Safely into Your Diet

If you are concerned about the oxalate content in turmeric but still want to enjoy its potential health benefits, there are several ways to incorporate it safely into your diet:

1. Moderation is Key

As with any food, moderation is crucial. Enjoying turmeric as part of a well-balanced diet is unlikely to pose significant risks, even for individuals with a history of kidney stones.

2. Consider Cooking Methods

Cooking turmeric with oil can enhance its absorption and bioavailability. Additionally, combining turmeric with black pepper can further enhance the beneficial effects of curcumin.

3. Consult with a Healthcare Professional

If you have specific health concerns or medical conditions, it is always advisable to consult with a healthcare professional before making any significant changes to your diet or incorporating new supplements.


While turmeric does contain oxalates, it is not considered to be exceptionally high in comparison to other foods. When consumed in moderation, turmeric can provide potential health benefits without posing significant risks to kidney health. As with any dietary consideration, it’s important to maintain a balanced approach and consult with a healthcare professional for personalized advice.

Remember, turmeric should be enjoyed as part of a varied and nutritious diet, and its potential health benefits should be considered alongside other lifestyle factors. By making informed choices, you can safely incorporate turmeric into your daily routine and reap its potential benefits.

If you enjoyed this article, you may also want to read this article on How Black Pepper Boosts Turmeric’s Efficacy.

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being