The supplements you take are only as good as their rate of bioavailability. When you're taking curcumin and want the benefits of its active ingredient, curcumin, it's important to ensure that those benefits are actually reaching your body. The problem is that the curcuminoids found in turmeric could be better absorbed, so you'll need to make some considerations when using turmeric and curcumin and many advise to consider taking piperine (black pepper) with this spice or supplement.
In this article, we will show you everything you need to do, whether you are using a curcumin supplement or simply cooking with turmeric in your kitchen.
What's the Difference Between Curcumin and Turmeric?
Turmeric is the name of the spice, you can find it in the spice section of your local grocery store. Curcumin, on the other hand, is the active ingredient found in turmeric. We will get into both turmeric and curcumin in this article, with tips, like adding black pepper to enhance the absorption of their beneficial compounds. But first, let's talk about why curcumin is so poorly absorbed.
Curcumin's Bioavailability
Why is Curcumin Without Piperine Poorly Absorbed?
One thing has become clear in cultures that have had the most benefit from taking curcumin via turmeric in their diets: the benefits to joint pain and brain health have been a result of low doses of curcumin over a long period of time. However, when curcumin isn't paired with piperine, it's not absorbed by your body as well; therefore, you won't reap all of its health benefits. Researchers have invested in simulations and animal studies to investigate the metabolism of turmeric and curcumin. Here's a breakdown of what's known:
- Studies have suggested that curcumin and its metabolites (a fancy word for new substances generated through the metabolism of the original substance) tend to accumulate in the digestive tract tissues rather than other areas of the body. However, more research is needed.
- In another animal study, curcumin was shown to be absorbed at 60 to 66%, regardless of the dose, suggesting that the body won't absorb more curcumin if a higher dose is given.
Enhance Curcumin Absorption with Piperine
So what can you do? Researchers have looked at various complex methods of increasing the bioavailability of curcumin, from blocking specific metabolic pathways in the body to changing the molecule. But the most effective way to enhance absorption comes from a culinary technique that you are likely very familiar with, mix curcumin with piperine!
Curcumin And Piperine
When you cook with any spice, like cumin, curry powder, or even turmeric, you likely also season what you're cooking with some salt and pepper to enhance flavour. This is exactly the trick to enhancing the absorption of curcumin from turmeric. Black Pepper contains a compound called piperine. Piperine is responsible for that "bite" you feel when you eat something with a lot of black pepper. Interestingly, piperine has been shown to increase the absorption of curcumin by up to 2000%.
Piperine works to enhance curcumin absorption by blocking the liver's pathways that metabolize it. This is important because, without piperine, curcumin is quickly eliminated by the body.
What does this mean for you? When you are cooking with turmeric, add some black pepper to enhance absorption. And when you are shopping for a curcumin supplement, look for one that contains piperine to enhance its absorption and activity in your body.
Curcumin Supplements with Piperine
Quality curcumin supplements that you will see on store shelves should have two things:
- The curcumin should be standardized to 90 to 95% of the formula.
- Piperine should be added to enhance absorption.
Dosing will depend on a few factors, including your health goals. The typical dose is 500 to 1,000 milligrams daily, although your practitioner may recommend a higher dose depending on your needs.
Other Ways To Enhance Curcumin Absorption
Piperine isn't the only way to enhance curcumin's absorption. Antioxidants like curcumin are either fat- or water-soluble. Curcumin is fat-soluble, meaning it is more easily absorbed in the presence of fat. Let's use cooking as an example again. When you are cooking with spices, you usually add a fat source to the pan. If you are cooking with turmeric, make sure to add some fat while you are cooking to enhance absorption. When buying a curcumin supplement, you may find that it is encapsulated in healthy fats instead of piperine to enhance absorption.
Curcumin FAQs
How is curcumin extracted from turmeric?
Curcumin is extracted from turmeric using a solvent.
Why is turmeric good for you?
Turmeric has health benefits because it contains a compound called curcumin. This compound has been shown to have anti-inflammatory properties, which support many health concerns.
Who sells curcumin?
You can find curcumin at a good health food store.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918523/
https://www.ncbi.nlm.nih.gov/books/NBK92752/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5000414/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6270789/#
