Turmeric Supplements and Brain Health
Updated Aug. 13th, 2024 | Read Time: 5 Minutes | What You Will Learn:
- Typical Issues with Brain Health
- Turmeric Supplements For Brain Health Support
- Curcumin FAQs
- Reader Comments (6)
Unfortunately, cognitive disease is on the rise. However, luckily there are things, such as turmeric supplements that can help keep your mind sharp.
Your brain makes you think the way you do. It is the organ that controls your body's functions, such as thinking, seeing, hearing, and feeling emotions. It also helps you move around by sending messages through the nervous system, the part of the body responsible for sending information between different parts of the body.
However, with cognitive decline and diseases like Alzheimer's and mental health disorders on the rise, we are wise to consider being proactive about our cognitive health. According to the Alzheimer's Society of Canada, in 2020, nearly 600,000 people were living with Alzheimer's disease. By 2030, this number is expected to nearly double.
Luckily, a bright golden spice called turmeric or turmeric supplements have an active ingredient that could help unlock better cognitive function and mood. It is called curcumin, and this article will cover everything you need to know about this incredible plant compound and how it can help your brain.
Typical Issues with Brain Health
Although your brain and nervous system are somewhat protected from toxins and other harmful agents due to the blood-brain barrier, their location also makes them prone to the buildup of toxins and the onset of disease due to aging. The most common issues include the following:
- Memory loss, brain fog, depression, and anxiety
- Dementia is a condition that causes cognitive decline and memory loss
- Alzheimer's disease occurs due to the degeneration of nerve cells in the brain
- Multiple Sclerosis is an autoimmune condition that causes a breakdown in the myelin sheath. The myelin sheath is important because it encases nerves in the brain and spinal cord, allowing the neurons to conduct information
Turmeric Supplements For Brain Health Support
Curcumin is the most active chemical compound found in turmeric. Interestingly, the countries that use the most turmeric, including India and China, have much lower incidences of Alzheimer's disease and cognitive decline.
But before you start using turmeric in cooking, expecting it to show these same benefits, keep this in mind: in countries that use turmeric in cooking, benefits come from high doses taken regularly over a long period of time. But in Western cultures, since most of our dishes don't include this spice and due to its poor bioavailability, using a turmeric supplement would be more beneficial.
Turmeric and curcumin are very hard for your body to absorb. Turmeric supplements, however, are much more easily absorbed by the body as they are standardized to the active ingredient. We'll get to this in a moment, but read on to learn about some studies on curcumin and the brain.
Studies on Turmeric Supplements for Cognitive Health
When researchers studied it, curcumin was shown to have antioxidant, anti-inflammatory, and neuroprotective properties. Here is a summary of some of the studies:
- Neuroprotection: A few clinical trials have evaluated taking turmeric supplements and cognition in older adults and Alzheimer's disease patients. The groups treated with curcumin showed reduced mental fatigue, higher levels of calmness and contentment, and improved attention and working memory. These effects may be because curcumin increases blood flow within brain areas involved with memory function. Curcumin also seems to have some anti-amyloid properties, which could potentially prevent Alzheimer's disease development by preventing plaque formation on neurons. This may explain why some studies show improvements in attention span following treatment with curcumin. In patients with Alzheimer's, researchers believe that curcumin can help clear out the beta-amyloid plaques characteristic of this disease.
- Mood: A recent review of the medical literature found that turmeric supplements were able to alleviate symptoms of depression after four weeks, suggesting longer therapy with curcumin is needed.
How to Take Turmeric Supplements for Cognitive Support
The recommended daily intake of curcumin supplements is 500–1000 mg daily, but the right amount of curcumin for you may depend on a few factors. Your healthcare practitioner may recommend a higher dose of turmeric, depending on your symptoms and health goals. However, you should note that curcumin is difficult to absorb; therefore, look for a supplement that is mixed with black pepper.
People with certain medical conditions should use caution when taking turmeric. Do not take turmeric supplements if you are taking heart medication, cholesterol medication, blood thinners, aspirin, or nonsteroidal anti-inflammatory drugs (NSAIDs). Stop taking turmeric two weeks before surgery or dental procedures.
Other Tips for a Healthy Brain
Many things can help contribute to a healthy brain, and curcumin is one of them. In addition to using turmeric supplements to enhance and support your brain health, there are some other things you can do:
- Keeping your brain active and learning new things are great ways to stave off mental decline. Exercise, deep breathing, and regular detoxification can also help you stay sharp.
- You are what you eat! Consume foods high in lecithin and B vitamins, including green leafy vegetables, nutritional yeast, and soy products. Fiber is also suitable for stabilizing blood sugar levels, and eating more protein can also help.
- Essential fatty acids stabilize the nerve sheath, so adding flaxseed oil to your diet can help.
- Detoxification helps rid the body of toxins that can build up over time, and drinking 2 litres of filtered water daily can help flush them from your system.
Curcumin FAQs
Can Curcumin Cause Anxiety?
It is possible that curcumin may cause anxiety. Although the research is mixed, if you experience any new symptoms while taking curcumin, talk to your health practitioner.
Who Sells Curcumin?
You can buy turmeric supplements in capsule form right here at National Nutrition.
Who Should Take Curcumin Supplements?
Curcumin supplements are often recommended for those who suffer from chronic pain or inflammation. Taking a curcumin supplement may also be beneficial if you have stomach ulcers, Crohn’s disease, or colitis.
References
https://pubmed.ncbi.nlm.nih.gov/26610378/
https://pubmed.ncbi.nlm.nih.gov/25277322/
https://pubmed.ncbi.nlm.nih.gov/16413584/
It is so interesting to know that the benefits of turmeric can be related to the curcumin in it! I knew that taking black pepper helps activate lr to absorb the benefits of taking turmeric and I think that means the curcumin too! I tried a health drink that had both and it was a cool flavour that I would drink again! Great article about different benefits and so interesting to hear that there might be some relation to anxiety and taking curcumin although the studies seem to be new.
Hello O,
Indeed, turmeric offers many healthy benefits and as more research is conducted, the more we find out about what this magical nutrient can do! Turmeric contains curcumin, which is known for its anti-inflammatory and antioxidant properties. However, curcumin alone is not easily absorbed by the body, which is why it's often recommended to consume turmeric with black pepper.
Black pepper contains a compound called piperine, which enhances the absorption of curcumin in the body. This combination helps maximize the potential health benefits of turmeric.
Adding turmeric to your cooking not only adds a delightful flavour but also introduces potential health benefits. Remembering to include black pepper can further enhance the absorption of curcumin and optimize its effects. Or if you'd really like to reap its benefits, taking a curcumin capsule that's mixed with black pepper will provide a concentrated dose. To keep learning about cognitive health, have a read through this article: https://www.nationalnutrition.ca/articles/health-concerns/brain-health-concentration/
This is a great article! I appreciate how in addition to explaining the correlational and scientific evidence that supports the use of tumeric for brain health, you include a list of other steps that readers can follow in order to optimize brain health. I love how in these tips you explain WHY different interventions are helpful as well. Indeed, the brain is largely lipid and so I was very happy to see your note on how consuming healthy oils such as flax can support brain cell insulation and thus can promote brain health. Great article, good read, and to the health of all of us, brain and body! <3
Hello Rachel,
Thank you for your positive feedback! We are glad to hear that you found the article informative and helpful in understanding the benefits of turmeric and other supplements for brain health. It's important to us to provide not only scientific evidence but also practical tips that readers can easily implement in their daily lives. Explaining the reasons behind each recommendation helps readers like yourself better understand how these interventions contribute to overall brain health. We appreciate your support and wish you continued well-being for both your brain and body. If you'd like to learn more about cognitive health, have a read through this article, https://www.nationalnutrition.ca/articles/health-concerns/natural-solutions-for-brain-health/
Curcumin doesn't only help reduce inflammation, support joint health, but also provides neuroprotective and mood benefits, such as support for Alzheimer's patients. My mother is going through this so this can really help her. Turmeric is a fat-soluble antioxidant, which is best absorbed with a fat source. I use coconut oil, so does my mother, like everyday. I just have to convince her to mix the two together. Always add Black pepper to improve the bioavailability of turmeric. Turmeric will help your brain heal better.
Hello Kaveh,
We're glad you and your mother are enjoying the benefits of curcumin. It does have many benefits and is a scientifically proven nutrient. Indeed, black pepper does enhance the bioavailability of curcumin! Keep learning about this nutrient with our other articles: https://www.nationalnutrition.ca/articles/research/curcumin-and-turmeric/