A-Z Curcumin Articles

You're probably familiar with turmeric, that vibrant yellow spice with mega health benefits that are added to everything from curries to golden mylks and smoothies. Turmeric comes from the curcuma longa plant and has been used for thousands of years. Its use can be traced back to Vedic India, where it was used as a condiment, a healing remedy, and even as a textile dye.

In the last several years, you've likely read about how turmeric and its active ingredient, curcumin, can be used to help improve joint pain. One reason for this is curcumin's ability to act as an antioxidant.

What exactly does this mean? Read on to learn about why antioxidants are important and how the active ingredient from this curcuma longa species can provide health benefits.

Introduction to Antioxidants

While there is no fountain of youth out there, antioxidants come close. Antioxidants are compounds that help protect your body from free radicals. Free radicals are unstable molecules with an unpaired electrons. In their search for another electron, free radicals can cause damage to cells, leading to inflammation, premature aging, and disease. They're formed when you eat processed foods or cook with high heat. They also come from outside sources, like pollution in the air. But luckily, antioxidant molecules have an extra electron that they can donate to these unstable free radicals.

In general, antioxidants can be either fat-soluble or water-soluble. The antioxidants found in supplements from the curcuma longa species are fat-soluble, which means that it must be taken with a fat source to enhance bioavailability (we'll get to that in a minute).

Curcumin: More About Its Active Ingredient

Turmeric from the curcuma longa species has been used for centuries in traditional medicine to treat pain and inflammation (like arthritis). It contains anti-inflammatory properties that can help reduce swelling, stiffness, redness, and heat associated with arthritis symptoms. Interestingly, in countries like India and China, where a lot of turmeric has traditionally been consumed, there are lower incidences of disease.

In recent years, researchers have been able to isolate and study the active compounds found in the curcuma longa plant. Curcumin is the most "active" compound found in turmeric. And it's the reason for turmeric's beautiful golden colour. If colour gives any clue to benefits, you can tell that you will get many benefits from consuming curcumin. Read on to learn how curcumin acts as an antioxidant in your body.

• Neutralizing free radicals: As mentioned, free radicals are unstable molecules with an unpaired electron. They can be present in your body as a result of the food you eat, chemicals you're exposed to (including pesticides), and even stress. Unfortunately, prolonged free-radical attacks can accelerate the physical signs of aging. But because curcumin molecules contain an extra electron, they can neutralize free radical damage.
• Combating oxidative stress: Oxidative stress is the process that occurs when the body is exposed to too many free radicals. Interestingly, chronic pain is believed to be due in part to oxidative stress. Curcumin works by neutralizing these free radicals and preventing oxidative stress from occurring. One review of scientific research found that curcumin was able to neutralize oxidative stress by helping the body remove reactive oxygen and nitrogen, as well as removing heavy metals. Also, because it can regulate certain enzymes in the body, curcumin can help reduce oxidative stress.
• Stimulating the production of glutathione: Glutathione is a sulfur-based molecule made of cysteine, glycine, and glutamic acid. It is an important antioxidant that helps detoxify the body by neutralizing harmful free radicals. You may also be interested to learn that glutathione production slows as you age, making it even more important to supplement with curcumin.

Curcumin Supplements: Benefits, Dosing and Formats

If you are wondering whether curcumin may be for you, here are some situations that could benefit from this ingredient:

• If you experience joint pain
• If you suffer from an inflammatory condition 
• If you want to support healthy aging
• If you want to support a healthy brain (including mood and cognition)
• If you have an active injury
• If you are healing from surgery

How To Take This Supplement

Curcumin is a fat-soluble substance. Our ability to absorb it is low. Health experts have questioned its ability to reach the bloodstream, where it does its therapeutic work.

Traditionally, curcumin supplements have been combined with black pepper (including a substance found in black pepper called piperine) to enhance absorption. Some supplement manufacturers have also used fermented turmeric to enhance absorption.

Recently, supplement companies have developed new formulations, including liposomal curcumin and curcumin nanoparticles, to make the curcumin more readily absorbed into our cells.

A good dose of curcumin is 500–1000 mg, standardized to 95% curcuminoids.

Curcumin FAQs

Are curcuma longa, curcumin and turmeric the same thing?

Curcuma longa is the plant/root in which turmeric comes from. Curcumin is the active ingredient in turmeric. Curcumin is a major component of turmeric and gives it its yellow colour.

Can curcumin help with weight loss?

Curcumin may help with weight loss by reducing inflammation. Studies show that it may reduce adipogenesis (the process of forming fat cells) in mice and rats. However, this is animal research and more studies are needed to see if the same benefit will occur in humans.

Are curcumin supplements safe?

Yes, curcumin supplements are safe. Studies show that it is well-tolerated and has a low risk for side effects and fun fact, it comes from a flowering plant called curcuma longa that is also apart of the ginger family!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694612

https://www.ncbi.nlm.nih.gov/books/NBK92752 
https://pubmed.ncbi.nlm.nih.gov/15650394/

You are probably familiar with turmeric as the spice that gives curried dishes their characteristic colour and flavour. Turmeric (or curcumin) contains antioxidant chemicals called curcuminoids that neutralize free radicals, fight inflammation, and more. However, the spice doesn't offer enough bioavailable curcuminoids to reap major health benefits, that's where curcumin supplements come in.

The use of turmeric (Curcuma longa) dates back to 4000 years ago in Vedic India, where it was used as a culinary spice and included in religious ceremonies. The name turmeric derives from the Latin word terra merita (meritorious earth), referring to the colour of ground turmeric, which resembles a mineral pigment. Turmeric is also known as "Indian saffron." In Sanskrit, turmeric has 53 different names, from vishagni (the killer of poison) to ratrimanika (as beautiful as moonlight) and jayanti (one that wins over diseases).

Today, turmeric is used in kitchens worldwide, and curcumin is widely available as a supplement. Keep reading to learn everything you have ever wanted to learn about curcumin. But first, we will talk about the difference between turmeric and curcumin.

What Is the Difference Between Curcumin vs Turmeric?

Although curcumin and turmeric are sometimes used interchangeably, turmeric is the plant's root, while curcumin is its active ingredient.

Turmeric has been used in cooking for centuries because of its bright yellow colour, and it's often added to dishes like curry, where it gives prepared mustard its bright yellow colour.

Curcumin is a powerful antioxidant and anti-inflammatory agent that's been shown to have many health benefits. Turmeric contains between 2 and 9% curcuminoids. Of all the curcuminoids found in turmeric, curcumin is the most abundant and provides about 75% of the total curcuminoids. Curry powders contain turmeric and other spices but often contain relatively low amounts of curcumin.

Most studies showing the benefit of turmeric or curcumin have used curcumin alone.

How Can Curcumin Supplements Help?

Curcumin is of benefit if you:

• Experience joint pain
• Suffer from an inflammatory condition
• Want to support healthy aging
• Want a healthy brain (including mood and cognition)
• Have an active injury
• Are healing from surgery

Keep reading as we dive into how turmeric works for specific health goals.

How Curcumin Supplements Work

Curcumin, a Natural Anti-Inflammatory

Free radicals are unstable molecules that cause damage to the body's tissues when they bump into healthy cells. Curcumin is an antioxidant, and its molecules contain an extra electron that can be donated to free radicals.

Turmeric works for inflammation because these same antioxidant molecules inhibit inflammation anywhere within the body, thus acting as pain-relieving agents. Curcumin has been shown to improve joint mobility and reduce the pain and swelling associated with all forms of arthritis. This activity is equivalent to the effect of some NSAID drugs, without the side effects.

Curcumin also lowers the level of harmful, or LDL, cholesterol and increases the level of helpful, or HDL, cholesterol. It increases circulation and blood flow. These properties make curcumin a good choice for individuals with compromised circulation, heart disease, and high cholesterol.

Curcumin and Joint Pain

Many people in their 30s and 40s have some joint degeneration, though not all of them experience symptoms.

Interestingly, rates of joint pain are lower in countries that consume turmeric. Numerous studies show improved joint mobility and reduced joint pain from taking curcumin. The mechanism behind this is the ability of curcumin to stop some of the pathways that cause pain in the body. Supplementing with curcumin has been shown to reduce joint pain and improve joint mobility in both osteoarthritis and rheumatoid arthritis. That said, curcumin can also be used by active people who want to prevent joint degeneration, as well as those with active injury, to reduce pain and inflammation in the joints.

Curcumin and Brain Health

Turmeric supplements for brain health is very beneficial, in fact, curcumin has been recognized for its anti-amyloid properties to support brain health. A key feature of Alzheimer's disease is the development of amyloid plaques in the brain. Beta-amyloid is a normally harmless protein that builds up in the brain as we age. It is thought that some genetic defect in these proteins may be involved in the decline in neuronal activity in individuals suffering from Alzheimer's. Due to its anti-amyloid properties, curcumin is showing significant results in terms of treatment for these patients, improving their overall memory.

Curcumin and Liver Health

Consuming curcumin can help reduce oxidative stress and improve liver function by protecting the liver from toxins, improving liver function, and stimulating molecules and substances like glutathione and bile that enhance detoxification. Curcumin is a powerful antioxidant that can help keep your cells healthy by neutralizing free radicals. These substances are produced as a normal part of the body's metabolism but can do damage when they're not kept in check by antioxidants like curcumin. Curcumin has also been shown to have anti-inflammatory properties, which may explain how it protects against chronic inflammation. Inflammation is linked with many different diseases, including liver disease, but curcumin and turmeric supplements can support the liver and appears to be able to reduce inflammation without side effects.

Curcumin and Antioxidant Benefits

Curcumin acts as an antioxidant by neutralizing free radicals and unstable molecules with an unpaired electron. They can be present in the body due to food, chemicals we are exposed to (including pesticides), and even stress. Unfortunately, prolonged free radical attacks can accelerate the physical signs of aging. But because curcumin molecules contain an extra electron, they can neutralize free radical damage. Curcumin can also help combat oxidative stress, which occurs when the body is exposed to too many free radicals. Curcumin works by neutralizing these free radicals and preventing oxidative stress from occurring. Also, because it can regulate certain enzymes in the body, curcumin can help stimulate glutathione, our "master" antioxidant that helps detoxify the body by neutralizing harmful free radicals.

Curcumin Absorbability

Despite all its benefits, curcumin has very low bioavailability. Researchers have invested in simulations and animal studies to investigate how curcumin works in the body.

In one animal study, researchers found that curcumin was absorbed in rates of 60 to 66%, regardless of the dose. This suggests that absorption of curcumin won't necessarily increase if a larger dose is taken.

Researchers have examined various complex methods of increasing the bioavailability of curcumin, including blocking specific metabolic pathways in the body and changing the molecule. Lucky for us, the curcumin supplements available today are much more easily absorbed, ensuring that the key active ingredients will make it to where they will provide benefit. We'll get into more of those details in the next section.

How to Use Curcumin as a Supplement

Curcumin can be used as a spice (turmeric), an encapsulated herb, a dried herb, a tincture, or a liquid extract. Better-quality supplements are standardized, assuring the product contains a certain amount of the more well-known active constituents. Curcumin is found as a component of pain-relieving, anti-inflammatory, and cholesterol-lowering formulas. There are many curcumin supplements available in Canada, these include formats such as topical creams or gels for pain relief, and curcumin capsules and liquids.

Standardized Curcumin 

There are a variety of curcumin supplements available, and the potency varies. The recommended daily dose is 500 to 1000 mg, but you should look for a brand that states that the turmeric extract has been standardized to 95% curcuminoids.

Enhanced Curcumin: Meriva and Longvida

Curcumin is a lipophilic or fat-soluble substance. Our ability to absorb curcumin effectively is low; in other words, it has low bioavailability. Those in the health field have questioned its ability to reach the bloodstream for its therapeutic effect. Recently, supplement companies have started updating their formulations (liposomal curcumin, curcumin nanoparticles, and curcumin phospholipid complexes) to make curcumin more readily absorbed, with a significantly higher percentage of curcumin reaching the bloodstream.

Two raw material suppliers to nutritional supplement manufacturers now produce enhanced curcumin extracts bonded to phospholipid complexes, dramatically improving the absorption and activity of curcumin. This gives better therapeutic results when used in clinical applications such as arthritis, detoxification, and brain health.

Further Enhancing Bioavailability with Piperine

Black pepper extract can enhance the absorption of curcumin. It works by slowing down the metabolic pathways that metabolize substances and increasing the bioavailability of some conventional drugs. Bioperine is one form of black pepper that has been shown to increase the bioavailability of curcumin by 2,000%.

Curcumin Supplement Dosing

Effective dosages range from 500 mg to 1,000 mg per day, although your health practitioner may recommend a higher dose.

Curcumin Supplement Cautions

Curcumin contains substances that decrease blood clotting ability; therefore, those with active bleeding or who use blood thinners, aspirin, or NSAIDs should use caution. For the same reason, stop using curcumin two weeks before surgery or dental procedures. Curcumin may alter the effectiveness of some heart and cholesterol medications. Some individuals have found it irritates the gastrointestinal tract, liver, and gallbladder.

Curcumin FAQs

Where can I buy curcumin?

You can find curcumin at a quality health food store.

What are the benefits of curcumin?

Studies have shown that curcumin offers a wide range of benefits for inflammation, joint health, liver health, brain health, type II diabetes, heart health, and pre-menstrual syndrome.

Are curcumin supplements safe?

Yes! Curcumin supplements are safe and well-tolerated, and they have been evaluated in volumes of scientific literature.

One of the leading health benefits of curcumin is its antioxidant properties that combat free radicals. Free radicals are unstable molecules that cause damage to the body's tissues when they bump into healthy cells. Thus turmeric can be used to stop infections, protect the liver from toxins, fight inflammation and may be helpful in healthy cell growth.

Key Health Benefits of Curcumin

Curcumin's Natural Anti-Inflammatory Health Benefits

The same molecules found in curcumin inhibit inflammation anywhere within the body, thus acting as pain relieving agents, as well. Curcumin has been shown to improve joint mobility and reduce the pain and swelling associated with all forms of arthritis. This activity is equivalent to the effect of some NSAID drugs. 

Curcumin, Natural Cholesterol Control

Curcumin also lowers the level of harmful, or LDL, cholesterol and increases the level of helpful, or HDL, cholesterol. It increases circulation and blood flow. All of these properties make curcumin a good choice for individuals with compromised circulation, heart disease and high cholesterol.

Brain Health Benefits of Curcumin

Recently, curcumin has been recognized for its anti-amyloid properties. A key feature of Alzheimer's disease is the development of amyloid plaques in the brain. Beta-amyloid is a normally harmless protein which builds up in the brain as we age. It is thought that some sort of genetic defect in these proteins may be involved in the degree of decline in neuronal activity that occurs in individuals suffering from Alzheimer's. Curcumin, due to its anti-amyloid properties is showing significant results in terms of treatment for these patients, improving overall memory.

Uncovering Curcumin Supplement Varieties: Formats, Forms & Potency

Curcumin can be used as a spice (turmeric), encapsulated herb, dried herb, tincture or liquid extract. Better quality supplements are standardized which is an assurance that the product contains a certain amount of the more well-known active constituents. Curcumin is found as a component of pain-relieving, anti-inflammatory and cholesterol-lowering formulas. It may also be found in topical creams or gels for pain relief.

Enhancing Curcumin's Bioavailability - Meriva and Longvida

Curcumin is a lipophilic or fat-soluble substance. Our ability to effectively absorb curcumin is low. Its ability to reach the bloodstream to have its therapeutic effect has been questioned by those in the health field. Recently, supplement companies have started to change their formulations (liposomal curcumin, curcumin nanoparticles, curcumin phospholipid complexes) all in the name of making the curcumin more readily absorbed, with a significantly higher percentage of curcumin reaching the bloodstream.

Two raw material suppliers to nutritional supplement manufacturers now produce enhanced curcumin extracts bonded to phospholipid complexes, which improve the absorption and activity of Curcumin dramatically, giving better therapeutic results when used in clinical applications such as arthritis, detoxification, and brain health.

Final Cautions & Potential Side Effects

Curcumin contains substances that decrease blood clotting ability therefore those with active bleeding, or individuals who use blood thinners, aspirin or NSAIDs should use caution. For the same reason, stop using curcumin 2 weeks before surgery or dental procedures. Curcumin may alter the effectiveness of some heart and cholesterol medications. Some individuals have found it to irritate the gastrointestinal tract and liver or gallbladder.

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

As you age, you can experience a decline in brain health. This can be due to various factors, including genetics and lifestyle choices.

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/