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.
