Are you among the one in five Canadians who suffer from arthritis? Beyond arthritis, joint pain affects people of all ages and is often caused by injury or joint stress. Joint pain can be debilitating and hinder your day-to-day life, especially if it’s chronic. Luckily the natural remedy, curcumin, is excellent for joints.
Curcumin is a natural compound found in turmeric spice (Curcuma longa), which has been used as a traditional medicine and in cooking for thousands of years. Curcumin is what gives turmeric its beautiful, rich golden colour and has benefits for joint health, too! In recent years, research has shown that curcumin may help alleviate joint pain and inflammation. Keep reading to learn how.
Curcumin for Joint Health
Joints are where two bones meet, such as your hips and knees. Various things, including injury or overuse, can cause joint pain. It can also be associated with arthritis and other inflammatory conditions.
Most people past age 30 have some joint degeneration, whether or not they have symptoms. Poor joint health, joint injuries, and arthritis can limit lifestyle choices, and depression can often result. Conventional treatments for joint pain include pharmaceutical and over-the-counter drugs for inflammation. These drugs can have serious side effects, and some even increase soft tissue degradation.
The Inflammation Process and Joint Pain
Joint pain is a complicated, multifactorial process. It begins with an injury to the joint, which causes pain and swelling. The body then responds by producing pro-inflammatory chemicals, such as histamine and prostaglandins. These chemicals increase blood flow to the injured area, allowing faster healing. However, when the inflammation doesn't reduce, it can lead to chronic pain. If the inflammation continues for long periods, it can destroy cartilage and bone tissue, ultimately leading to osteoarthritis. Osteoarthritis is the most common type of arthritis, characterized by a breakdown of the cartilage in the joints.
The History of Turmeric
Turmeric was originally used in Southeast Asian countries, including India, Thailand and Indonesia. It has been used as a spice in curry dishes and in medicinal practices because of its health benefits, like anti-inflammatory properties. Interestingly, these countries also see a lower number of dementia and joint pain in their population and researchers believe it’s because they consume curcumin on a regular basis in their daily diet.
Curcumin and Joint Pain
Various studies have shown that curcumin can help reduce inflammation and joint pain. This is due to curcumin's ability to stop some of the pathways that cause pain. Here's a summary of some recent research on turmeric and joint pain.
- Turmeric and osteoarthritis: Osteoarthritis is a type of joint pain related to aging and the wearing down of the cartilage in your joints. It's especially common in the knees, hips, and hands. Curcumin has been shown to decrease pain and swelling associated with osteoarthritis, and it has also been shown to improve mobility.
- Turmeric and rheumatoid arthritis: Rheumatoid arthritis (RA) is a painful autoimmune disease that affects the joints, especially in the hands and feet. It can also cause inflammation in other body parts, such as tendons, muscles, and organs. Turmeric has long been used to treat arthritis, and studies have shown that curcumin can help reduce inflammation associated with rheumatoid arthritis. One study showed that curcumin was just as effective as ibuprofen in reducing pain in RA patients.
Should You Take Curcumin for Your Joints?
As you have learned, curcumin supplements are beneficial for reducing pain associated with arthritis. But what if you don't have arthritis? Can you use curcumin to support joint health? The answer is YES! You can use curcumin for the following benefits:
- Reduce inflammation
- Reduce pain
- Improve mobility
Additionally, taking curcumin can help facilitate healing after an injury or a procedure.
Curcumin's Bioavailability
Despite all its benefits, curcumin has low bioavailability, meaning it is quickly metabolized and eliminated by the body. This means it is difficult for your body to absorb and us se it.
Curcumin Supplements
Look for a curcumin supplement standardized to 95% curcuminoids for the best results. Take 500 to 1000mg daily with meals, and take it with a source of fat.
Unlike many drugs used for joint pain, curcumin's safety profile is well documented and does not cause side effects. If you have been using a non-steroidal anti-inflammatory drug (NSAID) such as aspirin or ibuprofen to relieve your joint pain, you may be familiar with their common side effects, including stomach upset, bleeding ulcers, and liver damage.
That said, people who are taking blood thinners like warfarin, clopidogrel (Plavix), and aspirin should avoid taking turmeric or curcumin supplements. These herbs are known to enhance the drugs' effects, so they could cause bleeding if taken together.
Curcumin is a safe and effective supplement for many people. It has been shown to help reduce inflammation, which is one of the major causes of joint pain. Best of all, it does not cause side effects associated with conventional anti-inflammatory drugs.
Curcumin FAQs
How do I take curcumin supplements?
The recommended dosage of curcumin supplements is between 500 mg and 1,000 mg per day. You should take the supplement with food to improve its absorption into your system.
How does curcumin support joint health?
Inflammation is the immune system’s response to infection, irritation, or injury. It provides anti-inflammatory compounds that reduce swelling and pain.
Why is curcumin not bioavailable?
The bioavailability of curcumin is low because it's poorly absorbed and rapidly metabolized in the gut. These days, supplement manufacturers have developed curcumin supplements that are more easily absorbed and utilized by the body by making formulations mixed with black pepper and with a smaller molecular make-up.
References
https://pubmed.ncbi.nlm.nih.gov/22407780/
https://pubmed.ncbi.nlm.nih.gov/3546166/
https://pubmed.ncbi.nlm.nih.gov/16413584/
