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. Curcuminoids are the active ingredient in turmeric, with Curcumin being one. 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, studies have identified some key reasons to consider adding turmeric to our routines, while paying close attention to the amount of Curcumin the brand you are buying contains.
Here are some notable benefits of curcumin:
Anti-inflammatory: Both laboratory and animal studies have shown that Curcumin 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 very likely being safer!
One example of its anti-inflammatory nature, 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 of 250 mg (of Curcumin not turmeric) twice daily. In addition, both high and low doses were well tolerated and without side effects.
One study looked at Curcumin’s 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.
Brain Health/Mood: Curcumin protects our brain and should be considered in the prevention and case of mental health issues and neurodegenerative diseases! Data from a notable study suggests improved cognitive performance in elderly Asians who consume turmeric. A 2019 study found that just 50-100 mg/day of Curcumin beneficially impacted those with Parkinson’s Disease, “including locomotive decline and dysfunction of hypothalamus pituitary gonadal hormones”. More and more, Curcumin has been shown to be a promising anti-amyloid, antioxidant, anti-inflammatory and neuroprotective agent for several neurodegenerative diseases, and is being touted as a promising treatment for age-related brain diseases. This 2018 study focuses on Curcumin as a potential treatment for Alzheimer’s, Parkinson’s, and Huntington’s. In fact this study points out that Curcumin “is being considered one of the most potent and promising natural polyphenols for use in Alzheimer’s therapy, due to its pleotropic actions”, but that it has other actions that make it very promising too. On The Drive with Dr. Peter Attia, Dr James O'Keefe referenced this research article that he wrote, where three large epidemiology studies totaling over a million people, demonstrated that Curcumin treated patients had 60 to 70% lower odds ratio of developing Alzheimer’s Disease! In relation to Parkinson’s, this study highlights that it has a number of notable benefits including, in addition to the above, preventing a decrease in dopamine levels, the prevention of mitochondria disfunction, improved memory and reduction in motor impairment!
Turmeric, also, may be effective against major depression disorder and anxiety. One high quality randomized-controlled study from 2018, demonstrated that Curcumin at 500-1000mg/day had significant anti-depressive effects. While a meta-analysis study found that there were significant anti-depression and anti-anxiety effects from taking Curcumin. A 2017 study also found that Curcumin reduced depression symptoms, and was effective on its own or in combination with another herb, saffron. Curcumin generally needs to be taken for at least 4 weeks to have its notable impact. Curcumin’s anti-inflammatory action and its ability to restore serotonin and dopamine levels are likely what is causing the improvement in mood. Encouragingly, these studies highlighted that the mental heath improvements (even at the highest levels) occurred without side effects!
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. Theracurmin is a highly bioavailable form of Curcumin that was used in the studies the Dr O’Keefe reviewed, and is the Curcumin I have recently purchased.
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 higher percentage of Curcumin extract.
A study has shown daily amounts of standardized well absorbable 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 Curcumin extract.
What is important to remember is that Curcumin is a Curcuminiod found in Turmeric. When you buy Turmeric it might list the percent of Curcumin or the percent of Curcuminiods or no information at all on its make up. The studies have mostly been done on the impact of Curcumin (there are likely benefits from the other Curcuminiods in Turmeric, but they aren’t clearly known), so it is important to know the amount of Curcumin the supplement you are taking contains! Unless explicitly stated that there is a different ratio of curcuminoids, it is assumed that the natural ratio of 77% curcumin, 17% demethoxycurcumin and 3% bisdemethoxycurcumin with variances is maintained in a commercial product.
Safety!
The consumption of Curcumin is considered to be safe with healthy individuals, 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:
I have heard Dr. Peter Attia mention three brands of supplements that he recommends; Throne, Pure Encapsulations, and Jarrow. I have used Pure Encapsulations CurcumaSorb, but recently in paying more attention to the Curcumin have also purchased Theracurmin. There is a significant price difference, but in this case, it is very likely “you get what you pay for”.
Associate Links give me a kickback without increasing your price. Note only the Theracurmin HP by Integrative Theraputics provides the amount of Curcumin contained in the supplement.
Pure Encapsulations CurcumaSorb (18% Curcuminoids): https://amzn.to/2NluGcH
*We can estimate 14% Curcumin
Throne Research Meriva (33% Curcuminoids): https://amzn.to/2BVHHYS
*We can estimate 25% Curcumin
Theracurmin HP (30% Curcumin or 180 mg/serving): https://amzn.to/3n8H3KF
There is a lot to be excited about when it comes to turmeric….more specifically curcumin. it has now moved to my top 4 supplements (Vitamin d, fish oil, magnesium, and curcumin).
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.