Turmeric’s health advantages have been well known for many years. It contains curcumin, which is believed to be the primary active component. Curcumin is an antioxidant and anti-inflammatory, which means it protects cells from free radical damage while also reducing inflammation. This provides numerous health benefits, including protection against chronic diseases caused by oxidative stress and inflammation, such as arthritis, metabolic syndrome, heart disease, diabetes, cancer, depression, and others.
The difficulty is that curcumin does not absorb well in the body and is soon degraded and eliminated. However, studies show that mixing curcumin with piperine enhances absorption by up to 2000%, increasing its effectiveness.
Curcumin is the primary ingredient that gives turmeric its vivid yellow color. It has been used in Indian Ayurvedic medicine for a long time to alleviate swelling and joint discomfort. According to recent study, curcumin may provide additional health benefits.
According to studies, it may boost brain function, heart health, and a variety of other factors. The difficulty is that curcumin does not enter well into the bloodstream when taken orally. Curcumin is combined with piperine from black pepper or placed in a phospholipid complex to improve absorption, according to supplement manufacturers.
If you wish to try curcumin supplements, seek for a high-quality brand that combines curcuminoid extracts with piperine or phospholipids. Recommended daily doses range from 500mg to 2000mg, but higher quantities appear to be safe as well. Curcumin may interfere with some drugs, so check with your doctor first.
Curcumin research1 appears to be promising, but additional research is required. Curcumin may provide some health benefits, but see your doctor to see if supplements are appropriate for you to try. Start with a low dose and monitor for stomach trouble. Hopefully, curcumin can help minimize swelling as part of a healthy lifestyle. However, despite the hoopla, this is not a miracle treatment.
Multiple studies have shown that curcumin can improve arthritis symptoms such as pain, stiffness, and disability in the same way that NSAID pain medications do, but without the stomach adverse effects. It also decreases inflammatory markers in metabolic syndrome. Curcumin may increase sports performance by accelerating recovery from strenuous exercise and minimizing muscle damage and inflammation. Curcumin improves brain function, mood, and health markers in older persons.
The amounts utilized in trials ranged from 80mg to 12 grams per day, with greater doses considered safe. Possible adverse effects include diarrhea, headaches, rashes, and nausea. In conclusion, curcumin is a potential natural supplement with numerous scientifically proven health advantages, mostly due to its antioxidant and anti-inflammatory properties. Combining it with piperine improves its performance. More study is needed, but curcumin has shown promise as an inexpensive, safe method to promote health and prevent disease.
References
- MDPI and ACS Style
Hewlings, S.J.; Kalman, D.S. Curcumin: A Review of Its Effects on Human Health. Foods 2017, 6, 92. https://doi.org/10.3390/foods6100092
AMA Style
Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017; 6(10):92. https://doi.org/10.3390/foods6100092
Chicago/Turabian Style
Hewlings, Susan J., and Douglas S. Kalman. 2017. “Curcumin: A Review of Its Effects on Human Health” Foods 6, no. 10: 92. https://doi.org/10.3390/foods6100092 ↩︎
