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For instance, curcumin and piperine supplementation was studied to see how it affected exercise-induced muscle damage. Another study published in the American Journal of Physiology involved mice running downhill and uphill and how curcumin supplementation affected performance and recovery.
You may be wondering how to use turmeric root powder. It can be used in variety of Indian and Pakistani dishes, of course, and nearly always is part of a curry powder mixture. One of my favorite recipes on the site is turmeric tea , sometimes referred to as liquid gold or golden milk.
Be sure not to subscribe to the conventional idea that the fat from the coconut milk is unhealthy. In fact, that fat actually helps the body better absorb the turmeric. Also, consuming turmeric eggs for breakfast and curried carrot soup is an excellent way to get more of this herb in your diet.
You can use coconut flakes, gluten-free flour and turmeric to bread chicken or sprinkle in your ground meat. Although using turmeric frequently in your cooking is a great way to take advantage of the spice, turmeric only contains about 3 percent absorbable curcumin in the powdered form used in food. Therefore, you may also consider taking it or curcumin in supplement form — some high-quality turmeric pills contain up to 95 percent curcuminoids.
There are a few things to consider when purchasing a good turmeric supplement. For one, try to find one containing black pepper to get the maximum absorbability, as turmeric and black pepper work in tandem. Second, consider a fermented turmeric pill, capsule or tablet — the pre-digestion process of fermentation helps you to absorb it more effectively. Next, look for a turmeric supplement with other supporting ingredients like ashwagandha, milk thistle, dandelion and peppermint. The ideal combination comprises turmeric tablets that are organic, fermented and also contain black pepper fruit.
Last, make sure that the product you get is made from organic turmeric if at all possible, with no GMOs. Note that dosage recommendations vary depending on a number of factors. When is the best time of day to take these supplements? Turmeric is also available as an essential oil, which can be used alongside turmeric in food and supplement form. I personally prefer consuming a CO2-extracted form of turmeric essential oil. Always dilute in water or other liquids.
For example, you can put one drop in a smoothie in the morning. What are the side effects of turmeric? Turmeric might be allergic to some, as some people have reported allergic reactions, especially after skin exposure. Typically this is experienced as a mild, itchy rash. In addition, high doses of turmeric have been observed to cause side effects, including:.
Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world What Is Turmeric? More Nutrition Dr. Stomach Ulcers. Symptoms of Pancreatitis.
White Blood Cell Count. A notable effect was found in one study in obese people with a high risk of cardiovascular disease, but much more research is needed. One study found a notable reduction in symptoms from mg of curcumin daily, taking one week before until 3 days after menstrual bleeding. Much more research is needed to confirm curcumin's efficacy.
One study found that nano-curcumin significantly improved some inflammatory markers and clinical symptoms of COVID Free Fatty Acids. There was a modest reduction in one study in type 2 diabetics, but much more research is needed. Mixed evidence suggesting a possible small reduction in people with non-alcohol fatty liver disease. Lipoprotein Lipase Activity. Liver Damage. A notable effect has been found in people with non-alcoholic fatty liver disease but studies are inconsistent and lacking.
Lymphocyte Count. Serum BDNF. Symptoms of Diabetic Neuropathy. Symptoms of Rheumatoid Arthritis. A small improvement in one study and a large improvement in another. Total antioxidant capacity TAC. Some studies note a small increase in antioxidant capacity, but much more research is needed. Apolipoprotein A. Apolipoprotein B. Collagen Degradation. Endothelial Function. Interleukin Interleukin 8. Iron Absorption. No significant influence on iron absorption seen with low levels of dietary turmeric intake.
Liver Fat. Monocyte Count. Neutrophil Count. Oxidation of LDL. Quality of Life. Red Blood Cell Count. Serum Platelets. Symptoms of Prostate Cancer. No apparent effect in prostate cancer patients who had temporarily ceased androgen deprivation therapy. A notable reduction was found in coronary artery disease patients in a small pilot study, but not in another study in type 2 diabetics that used turmeric. Much more research is needed. Stay on top of the latest research.
Start your day free trial. Study Deep Dives. Can curcumin reduce cardiovascular risk factors? Spicing up depression: curcumin as an adjunct therapy Exploring curcumin for depression and anxiety Curcumin for a clear nose Spicing up your workout Curry… brain food?
Click here to become an Examine Member and stay on top of the latest research. Frequently Asked Questions and Articles on Curcumin. Supplementing for better joint health. A quick look at supplements proven to possibly help you with joint pain.
Read full answer to "Supplementing for better joint health". Curcumin update. The results of studies on curcumin for depression and osteoarthritis continue to impress, and while we need studies of better quality to verify these effects, the research has exploded and we may get answers sooner than later. Read full answer to "Curcumin update".
Things to Note. Primary Function: Antioxidant and Anti-inflammatory. Goes Well With Other curcuminoids Curcumin, Demethoxycurcumin, Bimethoxycurcumin, Cyclocurcumin Piperine increases bioavailability Genistein and soy isoflavones synergistic protection from prostate cancer Fish Oil , particularly DHA, in breast cancer prevention Garcinol, from Garcinia Indica, and cancer prevention A wide variety of chemotherapy pharmaceuticals.
Caution Notice Some test tube studies suggest that high concentration of curcumin can cause DNA damage as well as suppress the immune system. Curcumin is fat soluble Limited in vitro evidence suggests that curcumin may cause DNA damage and suppress the immune system at high concentrations. Research Breakdown on Curcumin. Link to This Close. Never miss an update!
Studies have shown that it can 33 , 34 :. Whether high-dose curcumin — preferably with an absorption enhancer like piperine — can help treat cancer in humans has yet to be studied properly. However, there is evidence that it may prevent cancer from occurring in the first place, especially cancers of the digestive system like colorectal cancer Curcumin leads to several changes on the molecular level that may help prevent and perhaps even treat cancer.
There may be good news on the horizon because curcumin has been shown to cross the blood-brain barrier Studies show that curcumin can help clear these plaques Arthritis is a common problem in Western countries.
There are several different types of arthritis, most of which involve inflammation in the joints. Given that curcumin is a potent anti-inflammatory compound, it makes sense that it may help with arthritis. In fact, several studies show that there is an association. In a study in people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug May other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms Arthritis is a common disorder characterized by joint inflammation.
Many studies show that curcumin can help treat symptoms of arthritis and is, in some cases, more effective than anti-inflammatory drugs.
In a controlled trial, 60 people with depression were randomized into three groups One group took Prozac, another group took 1 gram of curcumin, and the third group took both Prozac and curcumin.
After 6 weeks, curcumin had led to improvements similar to those of Prozac. The group that took both Prozac and curcumin fared best Depression is also linked to reduced levels of BDNF and a shrinking hippocampus, a brain area with a role in learning and memory.
Curcumin can help boost BDNF levels, potentially reversing some of these changes A study in 60 people with depression showed that curcumin was as effective as Prozac in alleviating symptoms of the condition. This suggests that curcumin may have potential as an anti-aging supplement Given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease It may also help improve symptoms of depression and arthritis.
It's easy to make a quick breakfast from wholesome, nutritious foods. Here are the 12 healthiest foods to eat in the morning. As a rich source of vitamins, minerals, and fiber, chickpeas may provide a variety of health benefits. They reported that 2 g of curcumin and 20 g of piperine supplementation can help offset some of the physiological markers of muscle soreness after an intense workout in elite rugby players [ 63 ].
In addition to acute physical stresses, humans may also suffer from periods of anxiety or depression which are sub clinical, but may still benefit from treatments that can decrease the symptoms. However, curcumin supplementation did not exert any significant impact on BDI scores. This study suggests that curcumin has a potential anti-anxiety effect in otherwise healthy obese people [ 64 ].
Curcumin has a long established safety record. Several trials on healthy subjects have supported the safety and efficacy of curcumin. Despite this well-established safety, some negative side effects have been reported.
Seven subjects receiving —12, mg in a dose response study and followed for 72 h experienced diarrhea, headache, rash, and yellow stool [ 19 ]. In another study, some subjects receiving 0. Curcumin has received worldwide attention for its multiple health benefits, which appear to act primarily through its anti-oxidant and anti-inflammatory mechanisms.
These benefits are best achieved when curcumin is combined with agents such as piperine, which increase its bioavailability significantly. Research suggests that curcumin can help in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and subsequent performance in active people.
In addition, a relatively low dose can provide health benefits for people that do not have diagnosed health conditions. Susan J. Hewlings and Douglas S.
Kalman equally contributed to the background research, writing, and reviewing of this manuscript. National Center for Biotechnology Information , U. Journal List Foods v. Published online Oct Kalman 3, 4. Douglas S. Author information Article notes Copyright and License information Disclaimer.
Received Sep 2; Accepted Oct This article has been cited by other articles in PMC. Keywords: curcumin, turmeric, antioxidant, anti-inflammatory, polyphenol. Mechanisms of Action 2. Antioxidant Antioxidant and anti-inflammatory properties are the two primary mechanisms that explain the majority of the effects of curcumin on the various conditions discussed in this review [ 21 , 22 ].
Anti-Inflammatory Oxidative stress has been implicated in many chronic diseases, and its pathological processes are closely related to those of inflammation, in that one can be easily induced by another. Arthritis One such disease associated with inflammation, both chronic and acute, is osteoarthritis OA , a chronic joint condition.
Metabolic Syndrome The idea that curcumin can attenuate systemic inflammation has implications beyond arthritis, as systemic inflammation has been associated with many conditions affecting many systems. Healthy People To date, the majority of curcumin studies in humans have been in populations with existing health problems. Side Effects Curcumin has a long established safety record. Conclusions Curcumin has received worldwide attention for its multiple health benefits, which appear to act primarily through its anti-oxidant and anti-inflammatory mechanisms.
Author Contributions Susan J. Conflicts of Interest The authors declare no conflict of interest. References 1. Priyadarsini K.
The chemistry of curcumin: From extraction to therapeutic agent. Gupta S. AAPS J. Aggarwal B. Anticancer potential of curcumin: Preclinical and clinical studies. Anticancer Res. Lestari M. Profiles Drug Subst. Mahady G. Turmeric Curcuma longa and curcumin inhibit the growth of Helicobacter pylori , a group 1 carcinogen.
Reddy R. Curcumin for malaria therapy. Vera-Ramirez L. Curcumin and liver disease. Wright L. Bioactivity of turmeric-derived curcuminoids and related metabolites in breast cancer.
Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Cell Biol. Panahi Y. Effects of curcumin on serum cytokine concentrations in subjects with metabolic syndrome: A post-hoc analysis of a randomized controlled trial. Kuptniratsaikul V. Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: A multicenter study. Mazzolani F.
Oral administration of a curcumin-phospholipid delivery system for the treatment of central serous chorioretinopathy: A month follow-up study. Allegri P. Management of chronic anterior uveitis relapses: Efficacy of oral phospholipidic curcumin treatment.
Long-term follow-up. Trujillo J. Renoprotective effect of the antioxidant curcumin: Recent findings. Redox Biol. Anand P. Bioavailability of curcumin: Problems and promises.
Han H.
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