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Curcumin Supplements: Health Benefits, Dosage and Side Effects

curcumin

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

  1. 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     ↩︎
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Women's Health

Healthy Pregnancy Nutrition: Eating Right From Conception to Delivery

A nutritious diet is essential if you are pregnant or want to become pregnant. When eating for two, you’ll need more of almost everything! Focus on getting enough iron, folate, vitamin D, protein, and vital fats for your baby’s growth and development. Take a 400mcg folic acid vitamin daily to help prevent birth abnormalities.

If your weight was average prior to pregnancy, increasing 25-35 pounds is acceptable and healthy. However, gaining too little or too much weight can be harmful to both you and your baby. Ideally, your infant should weigh more than 5 1/2 pounds. Babies with very low birth weights struggle to survive and flourish. The food you eat influences this, but more research is needed to determine how diet affects birth weight if you already eat properly.

When pregnant, take extra precautions to ensure food safety. Bacteria such as Listeria and Salmonella are serious threats to your baby’s health. Cook meat thoroughly, and avoid raw sprouts and unpasteurized milk products. Limit high-mercury fish (such as swordfish and tuna) because excessive quantities of mercury can harm a baby’s brain.

If you’re vegetarian/vegan or follow a particular diet, be sure you’re getting adequate protein, B12, iron, choline, and omega-3 fatty acids from non-meat/egg sources. These provide adequate nutrition for both you and your kid. Teen mothers must also ensure that their diet has enough nutrients for both mom and baby’s development. Stay active during pregnancy as long as your doctor allows!

The basic truth is that what you eat affects your baby, and it is especially crucial when pregnant! If you have any doubts about what foods you should or should not eat throughout your pregnancy, consult your doctor.
It is critical to eat healthily during pregnancy. But feeling unwell during the first few months is completely normal. When you feel less nauseated, gradually introduce more fruits and vegetables. Don’t worry about having a perfect diet yet!

When your bump expands in the second trimester, it’s important to increase your nutrition! Protein, iron, calcium, and vitamins are essential for your baby’s development. Breakfast options include spinach omelettes and Greek yogurt. At lunch, fill up on chicken sandwiches and milk. Avoid hazardous foods such as raw deli meats and fish. Safety first!

The final stretch!

Cravings throughout the third trimester are real. Allow yourself to give in from time to time! Just do your best to consume balanced meals and snacks. Lots of water and milk are also1 essential. Happy Parenting!!

References

  1. Nutrition in pregnancy ↩︎
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Vitamins & Supplements

Zinc Supplement Benefits: Immunity, Skin, Colds & More

Zinc is a vital mineral that our bodies require in order to stay healthy. The production of white blood cells, that act as microscopic soldiers battling off bacteria and viruses wherever they occur in the body, hinges crucially on zinc.Your immune system is compromised when you have inadequate zinc in the body, making you more vulnerable to illness.

Getting your recommended daily intake of zinc from food or supplements, however, is like keeping backup power since your body will have the adequate zinc to generate enough antibodies to combat any kind of infection.

Eliminating colds rapidly constitutes one of zinc’s other major benefits. Taking a zinc lozenge at the first symptom of a runny nose or scratchy throat may significantly decrease the duration of your illness. Researchers believe zinc slows down the rate at which cold viruses proliferate. The evidence? Studies have demonstrated that taking a zinc lozenge as soon as symptoms appeared reduced the severity of people’s colds by one to three days. How awesome is that? Reducing the discomfort that comes with an acute cold is an incredible thing, in my opinion, as nobody enjoys to be bedridden.

Zinc is also beneficial for the skin! It is a warrior for blemishes, reducing irritation triggered by acne and averting breakouts. Zinc additionally reduces redness and stimulates rejuvenation of the skin in eczema-related ailments characterized by dry, irritated skin. Zinc also serves as a powerful wound healer; whether you have burns, surgical cuts, or scrapes, it encourages rapid skin cell repair and avoids infection. The nutrient acts as a kind of canine guard, keeping an eye out for anything that may jeopardize the skin.

Zinc is tremendously helpful for skin, colds, immunity, and a host of other health problems. Taking your recommended daily dosage of vitamins can improve your health in numerous ways, provided you don’t overdo it. It’s worthwhile to discuss whether a supplement could provide you with an additional zinc boost with your physician!

Why zinc is so vital for overall health?

Zinc is an A-list mineral that maintains our systems functioning by activating over 300 enzymes that are critical to processes like protein and DNA synthesis, immunity, wound healing, growth, and development. Unfortunately, almost 2 billion people globally lack zinc, especially people living in undeveloped nations.

Not having enough zinc can lead to issues like stunted growth in adolescents, weak immunity, diarrhea, sluggish wound healing, hair loss, skin issues…not ideal. Children, pregnant or nursing mother, the elderly, and those with specific medical issues are probably the ones lacking.

Seafood, whole grains, nuts, seeds, beans, and red meat are great sources of zinc. Adults require 8–11 mg daily; women who are pregnant or nursing require more. Zinc pills can help compensate for any deficiencies.

Research suggests taking extra zinc may aid in the treatment or prevention of colds, acne, diarrhoea, age-related ocular disease, PMS, infertility, and other ailments. In addition, zinc supports healthy skin, immunity, appetite, cognitive function, and antioxidant status1.

However, excessive zinc may hinder the absorption of copper and iron, so use caution while taking supplements. Adults are limited to about 40 milligrams per day. Although zinc poisoning is rare, taking too many supplements may trigger headaches, nausea, vomiting, and lack of appetite.

The bottom line: Zinc is an incredible mineral that is vital for maintaining good health and wellness in general. Consuming adequate diet and/or supplements can have significant benefits, particularly for individuals who are prone to insufficiency. Get your recommended daily intake of zinc for best health!

References

  1. Zinc may have therapeutic use in treating chronic illnesses and improving human health. ↩︎
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