Turmeric, a vivid yellow spice commonly found in Indian cuisine, has garnered attention for its potential health benefits [1].
This spice contains curcumin, a compound with anti-inflammatory and antioxidant properties. Many people take turmeric supplements, hoping to improve their health.
Here, we dive into what happens when you use these supplements [2]:
Antioxidant protection: Curcumin acts as an antioxidant, scavenging free radicals that can damage cells. This antioxidative action may help protect cells from oxidative stress and decrease the risk of chronic diseases [3].
Blood sugar control: Turmeric supplements may help regulate blood sugar levels, essential for individuals with diabetes or those at risk of getting the condition [4].
Brain health: Emerging research suggests that curcumin might have neuroprotective effects, potentially reducing the risk of neurodegenerative conditions like Alzheimer’s [5].
Digestive comfort: Turmeric has been used traditionally to aid digestion. Some individuals find relief from digestive issues like bloating and gas when using turmeric supplements [6].
Heart health: Turmeric may positively influence heart health by improving cholesterol levels and blood pressure [7]. These effects could reduce the risk of heart disease.
Improved immunity: Turmeric’s immune-boosting properties may help your body avoid infections and illnesses [8].
Inflammation reduction: Turmeric’s active compound, curcumin, has been studied for its anti-inflammatory properties [9]. It may help reduce inflammation in the body, which is linked to various chronic diseases such as heart disease and cancer.
Joint health: Some individuals use turmeric supplements to alleviate joint pain and stiffness, particularly in conditions like osteoarthritis [10]. Curcumin may help reduce symptoms and improve joint function.
Mood and mental health: Curcumin may have mood-boosting effects and help alleviate symptoms of depression and anxiety [11]. It could also support overall mental wellbeing.
Potential anti-cancer properties: Some studies suggest that curcumin might inhibit the spread of cancer cells and prevent the spread of tumors [12]. However, more research is needed in this area.
Skin benefits: Curcumin’s anti-inflammatory and antioxidant properties might contribute to healthier skin [13]. It may help manage skin conditions like acne and psoriasis.
Weight management: Some studies indicate that curcumin may aid in weight loss by reducing fat tissue growth and improving metabolism [14].
It’s important to note that while turmeric and curcumin offer potential health benefits, the extent of these benefits can vary from person to person. Additionally, the bioavailability of curcumin from turmeric supplements can be limited.
To enhance absorption, people often combine turmeric with black pepper, which contains piperine, a compound that promotes curcumin absorption.
When considering turmeric supplements, consult a healthcare professional, especially if you have underlying medical conditions or are taking medications. They can guide the appropriate dosage and potential interactions with other drugs.
In summary, turmeric supplements containing curcumin offer a range of potential health benefits, from reducing inflammation to supporting heart and brain health.
However, individual responses can vary, and you must consult with a healthcare provider before adding these supplements to your routine.
[1] https://www.ncbi.nlm.nih.gov/books/NBK92752/
[2] https://longevity.technology/lifestyle/turmeric-benefits-side-effects-uses-nutrition-forms-dosage/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2527619/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659538/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/
[8] https://www.mountsinai.org/health-library/herb/turmeric
[9] https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7728608/
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7446227/
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770633/
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6582779/
Photograph: nodar77/Envato
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