Curcumin is the active ingredient of turmeric and is well known for its anti-inflammatory properties. Now researchers have found curcumin may also help underlying causes of inflammation and reduce damage to bone and cartilage. Traditionally it has been used in Chinese and Indian Ayurvedic medicine to treat arthritis. Several recent studies show that curcumin has anti-inflammatory properties and modifies immune system responses. A 2006 study showed turmeric was more effective at preventing joint inflammation than reducing joint inflammation.
What is it
Curcumin is a yellow-coloured powder ground from the roots of the lily-like turmeric plant. It is a common ingredient in curry powder. The turmeric plant grows in India and Indonesia and is related to the ginger family.
Medicinal Uses of Curcumin
The spice turmeric, made from the Curcuma longa plant, has been a traditional part of Indian medicine or Ayurveda for thousands of years. Practitioners recommend the ground root of the plant for headaches, colds, fever, kidney disease and many other ailments. Turmeric is also applied to the skin to help heal bruises, cuts and insect bites. The active components of turmeric are curcuminoids, with curcumin the most abundant of these. Turmeric or isolated curcumin may help prevent or relieve inflammation, the underlying cause of the pain of arthritis.
Interestingly, Turmeric is sometimes referred to as the “Killer of Worms”. Ayurvedic medicine has long used Turmeric to kill parasites without the toxic side effects of prescription drugs. Some forms of arthritis and inflammation are related to parasites and this is a useful benefit of taking turmeric.
How to Consume
It is taken orally in capsules or spice. For capsules, typically 400 mg to 600 mg three times per day is the standard dosage or 0.5 g to 1 g of powdered root up to 3 g per day.
Curcumin is generally well tolerated, although a small number of people may experience gastric upset at higher dosages. This can be helped by reducing the dose or eating this with food.
Turmeric is not well absorbed by our digestive system. In its normal form, it needs to be taken for a very long period of time to make a difference. Studies have shown that India has some of the lowest rates of conditions such as Alzheimer’s. This has been attributed to the almost universal use of Turmeric in Indian cuisine. Over time, this builds up the protective properties of Turmeric.
Most people are looking for faster relief and don’t want to build this up over a period of years.
The Most Effective Ways To Consume Turmeric and Curcumin
Fortunately, a number of different ways have been found to boost the bioavailability of Turmeric.
- Black Pepper. One of the earliest enhancers is Black Pepper. There is also a proprietary formula called Peperine which is more effective than black pepper alone. This is not the optimal enhancer as it works by blocking a liver enzyme which allows the turmeric to be better absorbed. However, this enzyme is there for a reason! Several studies have suggested that this can have negative health impacts if used regularly.
- BCM95. This is a proprietary blend of Curcumin plus the oils from the turmeric plant that is standardised to increase its effectiveness. Studies have shown that it is better absorbed and stays in the bloodstream for much longer, up to 8 hours without needing to add other absorption enhancers.
- Cooking, The active ingredients in Turmeric are released during cooking making it easier to absorb. However, it is important not to overdo this as excess heating can reduce its beneficial properties.
- Quercitin. This is a flavonoid that combines with Turmeric to make it work better. Adding peppers or Quercitin powder to your cooking can make a big difference.
- Fat. Certain fats seem to improve availability. One of the easiest is adding a drop of olive oil. This helps to absorb this into the bloodstream and also allows it to pass the blood-brain barrier improving the benefits for your brain. Olive oil should always be the Extra Virgin as this is cold-pressed. The other type uses heat which destroys much of the benefit of olive oil.
- Ginger. This works in a similar fashion to Piperine but seems to not have the same health concerns. This is readily and cheaply available making it a great addition.
- Encapsulation. Some formulas coat Turmeric with oil or an emulsifier to let it better pass through the stomach into the bloodstream.
It is well worth reading reviews to check other people’s results with Curcumin supplements. It is also worth experimenting to see which works best for you.
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