Turmeric is a spice that has been enjoyed in cooking for centuries, and has been used as medicinal treatment for various conditions from ulcers and arthritis to cardiovascular disease and neuroinflammation. The curcumin extract (yellow pigment) is its most studied active ingredient with over 9000 publications pointing to its expansive therapeutic value. Even though scientist do not fully understand the mechanism, lab studies have identified some key reason to consider adding turmeric to our routines.
Here are some notable benefits:
Anti-inflammatory: Both laboratory and animal studies have shown that turmeric reduces inflammation, and was found to be equally effective as a non-steroidal anti-inflammatory drug (NSAIDs) for the treatment of osteoarthritis of the knee, while likely being safer!
One example is its impact on rheumatoid arthritis (RA), which is an autoimmune, chronic systemic inflammatory disorder, that is known for long-term use of drugs with many potential side effects. In this 2017 study, a highly bioavailable form of curcumin was evaluated for its ability to improve the clinical symptoms of RA. A "randomized, double-blind, placebo-controlled, three-arm, parallel-group study" was conducted, and found that RA patients who received the curcumin at both low and high doses reported statistically significant changes in their symptoms. These observations were confirmed by significant changes in a number of blood markers including the familiar C-Reactive Protein. The results indicate that curcumin acts as a pain reliever and anti-inflammatory agent for the management of RA at a dose as low as 250 mg twice daily. In addition, both high and low doses were well tolerated and without side effects.
Data from a notable study suggests improved cognitive performance in elderly Asians who consume turmeric. Turmeric, also, may be effective against major depressive disorder. In both cases, the anti-inflammatory impact of turmeric plays a roll.
One study looked at turmerics impact on sepsis (when infection goes to the blood), and found the data suggested curcumin improved survival rates and should be considered for use as a potential therapeutic agent for sepsis.
In addition to the above, this is an impressive list of health issues that studies have shown to be positively impacted by curcumin: biliary diseases, bronchial asthma, chronic anterior uveitis, chronic cutaneous complications, chronic periodontitis, gingivitis, oral mucositis, oral lichen planus (OLP), chronic pulmonary complications, chronic kidney disease, gastritis, inflammatory bowel disease, crohn's disease, ulcerative colitis (UC), and peptic ulcer. Wow!!
Anti-cancer: Several animal studies demonstrated that turmeric helps to protect from colon, stomach, breast and skin cancers. It seems to both be able to kill cancer cells and prevent more from growing. Additionally, clinical trials have shown curcumin to be a "safe and efficacious compound for the prevention and treatment" of cervical cancer, colon cancer, breast cancer, head and neck cancer, sarcoma, lymphoma, prostate, bladder, oesophagus, ovary, testicles and hepatocellular carcinoma! Even in the case of pancreatic cancer, where conventional treatment have had little impact on the course of this aggressive neoplasm, therapeutic strategies based on curcumin seem to hold great promise, having clinical biological effects in pancreatic cancer patients. While in a 2013 international laboratory study, researchers concluded that the combined treatment of chemotherapy and curcumin might be better than chemotherapy alone. Another wow!!
Photo by Fineas Gavre on Unsplash
Cardiovascular Impact: Although more studies need to take a closer look at the impact of turmeric on our cardiovascular system, initial studies suggest that regular consumption of curcumin is probably a benefit, because of its impact on weight, glucose and lipid profiles in patients with metabolic syndrome. In one, "at 12 weeks after the intake of the curcumin extract, there was an elevation in the high‐density lipoprotein cholesterol level, whereas the level of low‐density lipoprotein cholesterol was decreased significantly. In another study conducted with 32 participants, curcumin was shown to increase the vascular endothelial function in postmenopausal women, which in turn decreases the risk of cardiovascular diseases."
Absorption:
Curcumin has low bioavailability, so its poorly absorbed, but when piperine (found in black pepper) is added to curcumin the bioavailability is increased by approximately 2000% without causing any adverse effects. Studies have shown, Meriva, a form of curcumin found in some capsules also exhibited a much improved absorption at significantly lower doses than without.
Turmeric is fat-soluble and therefore in order to be beneficial it must be taken with some form of fat.
How Much?!?
There are not clear recommendations for "dosages". Please talk to your doctor.
That said, as a spice added to food and drinks turmeric is 3-4% curcumin, where as a supplement may have a standard 95% curcumin extract.
A study has shown daily amounts of standardized 95% curcumin extract as low as 80mg has been shown to positively impact health. For inflammation and pain, 500mg split into two doses seems to be a common starting point for standardized 95% curcumin extract.
Safety!
The consumption of curcumin is considered to be safe. With healthy volunteers, even at doses ranging from 500mg to 12,000mg, curcumin was found to be well tolerated!
Keep in mind that turmeric is a blood thinner.
Some experience stomach distress, but by gradually building up your amount this is likely avoided. Another reason to avoid taking on an empty stomach.
The form of turmeric has a varied impact on kidney stones. In short, too much as a spice may increase a person's (who has had kidney stones) chance of having more, while as an extract in a supplement may decrease that chance. Read more here.
For more details on contraindication click here.
Supplements:
Recently I heard Dr. Peter Attia mention three brands of supplements; Throne, Pure Encapsulations, and Jarrow. I use Pure Encapsulations CurcumaSorb.
Associate Links give me a kickback without increasing your price.
Pure Encapsulations CurcumaSorb: https://amzn.to/2NluGcH
Throne Research Meriva: https://amzn.to/2BVHHYS
Jarrow Formula Curcumin 95: https://amzn.to/2wvssAi
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.