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Did you know, turmeric may well be one of the most powerful natural nutritional supplements available?
Numerous high-quality studies demonstrate that turmeric offers significant advantages for both your body and brain, largely due to its primary active component, curcumin.
Turmeric is a bright yellow spice derived from the root of the Curcuma longa plant. It’s commonly used in cooking, particularly in Asian cuisine, and is known for its distinctive flavor and vibrant colour.
Curcumin is the main active compound in turmeric, responsible for many of its health benefits. It has powerful anti-inflammatory and antioxidant properties, making it a popular ingredient in supplements aimed at promoting overall health. While turmeric contains curcumin, it only comprises about 2-5% of the spice, so higher concentrations of curcumin are often sought for therapeutic purposes.
Here are the top 10 evidence-based health benefits of turmeric and curcumin:
It has strong anti-inflammatory properties and acts as a powerful antioxidant. However, the curcumin content in turmeric is only about 1-6% by weight.
Most studies on turmeric use extracts that are primarily composed of curcumin, with doses typically exceeding 1 gram (g) per day. This makes it difficult to achieve such levels by using turmeric as a spice alone, which is why many people opt for supplements.
Additionally, curcumin is poorly absorbed into the bloodstream so it's important to maximize its absorption. For example, consuming curcumin with black pepper, which contains piperine, can enhance absorption by up to 2,000%!
In fact, the most effective curcumin supplements include piperine to boost their efficacy significantly.
Curcumin is also fat-soluble, meaning it dissolves well in fat or oil. Therefore, taking curcumin supplements with a high-fat meal could be beneficial.
Curcumin is a bioactive compound that can help combat inflammation, although very high doses are needed to achieve medicinal effects.
Nevertheless, it shows promise in addressing the inflammation associated with various health conditions and diseases.
This is why anything that can help reduce chronic inflammation is considered potentially significant for preventing and treating these conditions.
Oxidative damage is thought to be a key factor in aging and various diseases.
This process involves free radicals, which are highly reactive molecules with unpaired electrons that can interact with vital organic substances like fatty acids, proteins, or DNA.
Curcumin acts as a powerful antioxidant, capable of neutralizing free radicals due to its chemical structure.
Additionally, studies in animals and cells indicate that curcumin may inhibit the effects of free radicals and enhance the activity of other antioxidants. However, more clinical research in humans is necessary to validate these benefits.
It's reassuring to know that, even in adulthood, brain neurons are capable of forming new connections and even multiplying!
One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), a gene which plays a role in memory and learning. The BDNF gene is found in areas of the brain responsible for functions including eating and drinking, and body weight.
Worryingly, several common brain disorders have been linked to decreased levels of BDNF protein, including depression and Alzheimer’s disease. However, some studies on animals and humans have found that curcumin may actually increase brain levels of BDNF.
By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function.
There are also indications that curcumin may help improve memory and attention but further research is needed to confirm this.
Curcumin has shown potential in addressing mood disorders. Its beneficial effects on the brain include increasing the neurotransmitters serotonin and dopamine, reducing inflammation, and promoting brain plasticity. These factors indicate that the herb may be an effective antidepressant.
Curcumin supplements seem to impact various types of cancer.
Research has shown that curcumin is studied as a beneficial herb in cancer treatment and influences cancer growth.
Studies have shown that it can:
● contribute to the death of cancerous cells
● reduce growth of new blood vessels in tumours
● reduce metastasis
There is also evidence indicating that curcumin may help prevent cancer from developing initially, particularly in digestive system cancers such as colorectal cancer.
The World Health Organization have identified heart disease as the leading cause of death worldwide. Annually, it's responsible for more than 39 million deaths and this figure is increasing year on year.
Research indicates that curcumin may help slow the degenerative process by improving the function of the endothelium (the lining of your blood vessels).
When the endothelium fails to properly regulate - it's responsible for important functions including blood pressure and blood clotting - endothelial dysfunction occurs and this plays a major part in heart disease.
Several other studies also suggest that curcumin can enhance heart health. It may help reduce inflammation and oxidative stress, other factors commonly associated with heart disease.
There are various types of arthritis, the majority of which are characterised by inflammation in the joints;
● Osteoarthritis: The most common form, caused by wear and tear on the joints.
● Rheumatoid Arthritis: An autoimmune disorder that affects the lining of the joints.
● Psoriatic Arthritis: Associated with the skin condition psoriasis, causing joint pain and inflammation.
● Ankylosing Spondylitis: A type of arthritis that primarily affects the spine and can lead to fusion of vertebrae.
● Gout: Caused by the buildup of uric acid crystals in the joints, leading to sudden and severe pain.
● Juvenile Arthritis: Refers to arthritis that occurs in children.
● Lupus Arthritis: Associated with systemic lupus erythematosus, affecting multiple joints.
● Reactive Arthritis: Follows an infection in another part of the body, often affecting the knees and ankles.
In a study involving individuals with osteoarthritis, curcumin seemed to be more effective in alleviating pain compared to a placebo. Research has also indicated that its effects are comparable to those of non-steroidal anti-inflammatory drugs (NSAIDs).
In another study focused on rheumatoid arthritis, curcumin seemed to aid in reducing inflammation associated with the disease.
Once again, further research is necessary to determine whether curcumin can effectively replace these drugs as a treatment for arthritis-related inflammation.
Alzheimer’s disease is the most prevalent type of dementia, potentially accounting for up to 70% of all dementia cases.
It is understood that inflammation and oxidative damage contribute to Alzheimer’s disease, and research has shown that curcumin can have positive effects on both.
Furthermore, research indicates that curcumin may assist in reducing the accumulation of protein tangles known as amyloid plaques associated with the disease.
This is all positive news but it must be kept in mind that it's unclear how far curcumin can slow or even reverse the progression of Alzheimer’s. More extensive research is needed.
If curcumin can indeed help prevent heart disease, cancer, and Alzheimer’s, it may also contribute to longevity.
This implies that curcumin could serve as a potential anti-aging supplement.
Since oxidation and inflammation are thought to play a role in aging, curcumin may have effects that extend beyond merely preventing disease.
