Overview
Over the past few decades, there has been a significant surge in research conducted by modern medicine on the healing potential of turmeric. At the core of this research lies curcumin, which is responsible for many of the beneficial properties found in turmeric.
Curcumin is a bioactive compound that discreetly exists within turmeric, which is the reason behind its vibrant colour. Scientists first discovered and isolated curcumin at the turn of the 20th century, and in 1949, its antibacterial properties were successfully demonstrated. Subsequent studies have further revealed its anti-inflammatory and antioxidant properties and various other notable advantages.
Curcumin
Curcumin, a natural antioxidant with anti-inflammatory properties, may also have potential benefits in terms of slowing down the ageing process and preventing conditions such as Alzheimer's disease and depression.
However, the absorption of turmeric and curcumin into the bloodstream is limited, and consuming it in curry occasionally is unlikely to provide the desired effects.
Nevertheless, incorporating black pepper into your turmeric consumption or opting for a turmeric supplement containing black pepper may enhance the benefits. Piperine, a compound found in black pepper, aids in increasing the bioavailability of turmeric.
Health benefits of curcumin
Turmeric and curcumin have been extensively researched for their potential therapeutic benefits. Here are some key health benefits of curcumin.
Joint Health
Curcumin, the primary polyphenol found in turmeric, can support joint health and alleviate arthritis symptoms. Its anti-inflammatory properties can help manage inflammation and swelling, reducing pain and joint damage associated with arthritis. Studies have shown that curcumin may be as effective as NSAIDs in relieving joint pain in individuals with rheumatoid arthritis and osteoarthritis.
Aids in rheumatoid arthritis
Curcumin exhibits potential as a therapeutic option for rheumatoid arthritis (RA), a chronic inflammatory condition that commonly impacts the joints but can also affect other areas of the body, such as the eyes, lungs, skin, heart, and blood vessels.
RA leads to painful joint swelling that can result in bone erosion over time, ultimately causing deformities and physical impairments.
Boosts Memory and Mood
Curcumin also shows promise in enhancing brain health and cognitive function. Its antioxidant and anti-inflammatory properties can combat harmful free radicals that contribute to memory impairment, mood disorders, and neurodegenerative diseases like Alzheimer's. Research suggests that curcumin may improve mood, reduce depression and anxiety, and preserve cognitive function in older adults.
Arthritis Symptom Relief
Curcumin has been found to provide relief for the painful symptoms associated with both osteoarthritis and rheumatoid arthritis due to its anti-inflammatory properties. Inflammation often presents itself as redness, swelling, warmth in the affected joints, joint pain, and joint stiffness. Studies have demonstrated that curcumin helps reduce these inflammation symptoms.
Potentially prevent and manage metabolic disease
Research indicates that curcumin has the potential to regulate blood sugar levels, thereby aiding in the prevention and management of metabolic diseases like type 2 diabetes. Oxidative stress and chronic inflammation are known to contribute to the development of insulin resistance and metabolic dysfunction, which are precursors to type 2 diabetes.
However, studies have shown that curcumin can help alleviate oxidative stress and reduce inflammation, thereby reducing the risk of metabolic diseases.
Furthermore, curcumin has been found to improve insulin sensitivity in individuals with type 2 diabetes, making it a potential aid in managing the condition. Additionally, curcumin has been shown to lower cholesterol levels in individuals with type 2 diabetes.
Eye Health
Multiple studies have indicated that curcumin can be beneficial in managing inflammatory and degenerative eye disorders. Although the sample sizes of these studies have been relatively small, they suggest that curcumin may contribute to maintaining healthy eyes and treating certain eye diseases.
Kidney Health
Research has shown that curcumin may have positive effects on kidney health. Specifically, curcumin may aid in the healing of acute kidney injuries and promote the production of antioxidants.
Hay Fever Relief
Curcumin has the potential to alleviate symptoms of hay fever and other seasonal allergies. These symptoms may include sneezing, itching, a runny nose, and congestion.
Potential Cancer Treatment
While there is currently insufficient evidence to prove that curcumin can prevent or treat cancer, ongoing studies are being conducted to gain a better understanding of its potential in this area. Some research suggests that curcumin may inhibit the multiplication of cancer cells.
Supports Heart Health
In addition to a healthy lifestyle, practising regular exercise, and including a balanced diet, curcumin may help maintain optimal heart health. It is a global health concern, and including curcumin in one's routine may offer additional support in preventing heart-related issues.
Research indicates that curcumin has the potential to reduce the likelihood of cardiovascular disease by safeguarding against various risk factors such as inflammation, metabolic disorders, and high cholesterol. One particular study discovered that curcumin supplementation was just as beneficial as physical exercise in enhancing heart health among postmenopausal women.
One of the most notable benefits of curcumin on heart health is its ability to positively impact the function of the endothelium, which is essential for proper blood flow within blood vessels and the heart. Endothelial dysfunction can lead to conditions like heart disease, blood clots, and hypertension. Research suggests that curcumin promotes healthy endothelial function, thereby reducing the risk of heart disease.
Potential side effects of curcumin
Turmeric (curcumin) is generally considered safe in doses up to 4,000 to 8,000 milligrams (mg) a day. Although curcumin is typically well-tolerated, some individuals may encounter adverse reactions such as:
- Nausea
- Diarrhea
- Headache
- Yellow stool
Curcumin might have potential interactions with specific medications, including blood thinners, antidepressants, antibiotics, antihistamines, and medications used for heart disease and cancer.
It is advisable for breastfeeding individuals and pregnant women to refrain from taking high doses of turmeric and curcumin supplements due to the lack of sufficient information on their safety for a developing fetus and growing baby. Before incorporating any new supplements into your routine, it is best to seek guidance from a healthcare professional to ensure they are safe and appropriate for you.
Dosage
Curcumin is currently an unproven remedy; hence, there are no established dosage guidelines. It can be consumed through turmeric-spiced foods or dietary supplements. However, consulting your healthcare provider before taking any supplements is vital.
To incorporate more curcumin into your diet, consider increasing your turmeric intake. Various cuisines from Southeast Asia and the Middle East frequently use turmeric in their dishes. Additionally, you can enhance a variety of recipes with a touch of turmeric, such as turmeric latkes, vegetable soup, scrambled eggs, and iced tea with turmeric, ginger, and cinnamon.
