Turmeric

What is Turmeric?

Turmeric, or Curcuma longa, is a plant belonging to the ginger family and has been used for thousands of years in traditional medicine, especially in India and other Asian cultures. The most well-known active compound in turmeric is curcumin, which is responsible for many of its health benefits. Turmeric has a distinctive yellow colour and is often used as a spice in cooking, but it is also available as a dietary supplement.

How does it work in the body?

Curcumin has low bioavailability, meaning the body has difficulty absorbing it effectively. To increase absorption, curcumin can be combined with piperine, a compound found in black pepper. Without piperine, only a small amount of curcumin is absorbed into the bloodstream. Curcumin acts in several ways in the body, including inhibiting inflammatory signalling pathways and reducing oxidative stress.

Scientific benefits

Several studies have investigated the potential health benefits of curcumin. Here are some of the most prominent:

• Anti-inflammatory effects: Multiple studies have shown that curcumin can inhibit various inflammatory cytokines and enzymes, which may help reduce inflammation in the body.
• Antioxidant activity: Curcumin is a powerful antioxidant that can neutralise free radicals and protect cells from damage.
• Improved heart health: Research has demonstrated that curcumin can improve endothelial cell function, which is important for cardiovascular health.
• Support for joint health: Studies have shown that curcumin can alleviate symptoms of arthritis and other joint issues.
• Potential cancer-preventive properties: Some research suggests that curcumin may play a role in preventing cancer development by affecting the cell cycle and apoptosis (programmed cell death).

Dosage and recommendations

There is no official recommended dose for curcumin, but many studies have used doses between 500 mg and 2000 mg per day. It is important to note that the optimal dose may vary depending on the individual's health and the purpose of intake. Before starting to take turmeric or curcumin supplements, one should always consult a physician, especially if there are underlying medical conditions or concurrent medications.

Best sources and forms

Turmeric is available in various forms, including:

• Turmeric spice: The most common form, often used in cooking.
• Dietary supplements: Available in capsules, tablets, and powder form. Many of these supplements are formulated with piperine to enhance bioavailability.
• Liquid extracts: Can be used to make tea or mixed into smoothies.

For best results, it is recommended to choose products of high quality with verified ingredients.

Side effects and warnings

Turmeric and curcumin are generally considered safe in moderate amounts, but some individuals may experience side effects such as:

• Digestive discomfort
• Nausea
• Diarrhoea

High doses of curcumin may also affect blood coagulation, so individuals taking anticoagulant medications should exercise caution. Pregnant women and breastfeeding mothers should also consult a doctor before using turmeric as a supplement.

Frequently asked questions

Can turmeric help with inflammation?

Yes, several studies have shown that curcumin in turmeric has anti-inflammatory properties, which may help reduce inflammation in the body.

How can I increase the absorption of curcumin?

Research indicates that absorption of curcumin can be increased by combining it with piperine, found in black pepper.

Is it safe to take turmeric during pregnancy?

Pregnant women should consult their doctor before using turmeric supplements, as large amounts may affect hormone levels.

Can turmeric help with joint pain?

Studies have shown that curcumin may have a positive effect on joint pain, but it is important to consult a doctor for appropriate treatment.

Can I take turmeric if I am on blood-thinning medication?

Individuals taking blood-thinning medication should be cautious with turmeric intake, as high doses may affect blood coagulation.