Turmeric: beneficial or bogus?

Turmeric is said to have potential anti-inflammatory, antioxidant, and other benefits. Is turmeric effective, or is it all nonsense?

Turmeric is a spice known as turmeric and, according to fans who often buy turmeric, it is even the most effective dietary supplement available.

Many high-quality studies show that turmeric could have significant benefits for your body and brain. Many of these benefits come from its main active ingredient: curcumin.

Read on to learn whether turmeric is effective or nonsense.

What are turmeric and curcumin?

Turmeric is the spice that gives curry its yellow color and has been used in India for thousands of years as a spice and medicinal herb. Recently, science has begun to confirm traditional claims that turmeric contains compounds with medicinal properties.

These compounds are called curcuminoids. The most important one is curcumin.

Curcumin is the main active ingredient in turmeric. It is effective due to its powerful anti-inflammatory effects and is a very strong antioxidant.

Unraveling the efficacy and fallacy of the turmeric plant

The fact that the turmeric plant is not nonsense is evident from its strong anti-inflammatory properties and its potential to combat chronic inflammation associated with heart disease, Alzheimer's, and other degenerative conditions.

Curcumin also potentially helps prevent heart disease by improving endothelial function and reducing inflammation and oxidation.

While many of these findings still need to be confirmed in human studies, we will discuss 9 interesting properties of turmeric below.

1. Turmeric root contains bioactive medicinal properties

The curcumin content of turmeric is not that high, about 3% by weight. Most studies on this herb use extracts of the turmeric root that primarily contain curcumin, with dosages typically exceeding 1 gram per day.

It would be very difficult to achieve these amounts by using turmeric solely as a spice in your food. Therefore, people opt for the easy route: turmeric pills and powders.

However, curcumin is poorly absorbed into your bloodstream. To experience the full effects of curcumin, its bioavailability (the rate at which your body absorbs a substance) needs to improve.

It helps to consume it with black pepper, which contains piperine. Piperine is a natural substance that enhances curcumin absorption by 2000%.

The best curcumin supplements even contain piperine, making them significantly more effective.

Piperine makes turmeric even more effective.

Curcumin is also fat-soluble, meaning it breaks down and dissolves in fat or oil. Therefore, it may be a good idea to take curcumin supplements with a high-fat meal.

2. Curcumin is a natural anti-inflammatory agent

Inflammation is incredibly important. It helps fight foreign invaders and plays a role in repairing damage in your body.

While acute, short-term inflammation is beneficial, it can be concerning if it becomes chronic and attacks your body's own tissues.

Scientists now believe that chronic low-level inflammation may play a role in some health conditions and diseases. These include:

• Heart disease
• Metabolic syndrome
• Alzheimer's disease
• Various degenerative conditions

Therefore, anything that can help combat chronic inflammation may be important in preventing and treating these conditions.

While the topic of inflammation has many layers and there is likely no simple answer, the main conclusion regarding curcumin is that it is a bioactive compound that can fight inflammation.

3. Turmeric can increase antioxidants in the body

Oxidative damage is considered one of the mechanisms behind aging and many diseases. This involves free radicals, highly reactive molecules with unpaired electrons. Free radicals tend to react with important organic substances, such as fatty acids, proteins, or DNA.

The main reason antioxidants are so beneficial is that they protect your body from free radicals. Curcumin is a powerful antioxidant that can neutralize free radicals due to its chemical structure.

Additionally, animal and cell studies Trusted Source suggest that curcumin can block the action of free radicals and boost the action of other antioxidants. Further clinical studies in humans are needed to confirm these benefits.

4. Curcumin can stimulate brain-derived neurotrophic factor

Before scientists had a better understanding of neurons, it was believed that they could not divide and multiply after early childhood. However, they now know that this is not the case.

Neurons are capable of forming new connections, and in certain parts of the brain, they can multiply and increase in number.

One of the key drivers of this process is brain-derived neurotrophic factor (BDNF). This is a gene involved in making a protein responsible for promoting neuron survival.

The BDNF protein plays a role in memory and learning, and it can be found in brain areas responsible for eating, drinking, and body weight.

Common brain disorders have been linked to reduced levels of the BDNF protein, including depression and Alzheimer's disease.

Interestingly, animal studies have shown that curcumin can increase BDNF levels in the brain.

It may also help to improve memory and attention, which seems logical given its effects on BDNF levels. However, more research is needed to confirm this.

Turmeric may be beneficial for memory.

5. Curcumin can lower your risk of heart disease

Heart disease is the number one cause of death worldwide. Researchers have been studying it for decades and have learned much about why it happens. It will not surprise you that heart disease is incredibly complicated, and several things contribute to it.

Curcumin can help reverse many steps in the heart disease process.

Perhaps the most important benefit of curcumin when it comes to heart disease is improving the function of the endothelium, the lining of your blood vessels.

Endothelial dysfunction is a major cause of heart disease Trusted Source. This is when your endothelium is unable to regulate blood pressure, blood clotting, and various other factors.

Several studies suggest that curcumin can lead to improvements in heart health. Furthermore, one study found that it is as effective as exercise in postmenopausal women.

In addition, curcumin can help reduce inflammation and oxidation (as discussed above), which can play a role in heart disease.

In a study of 121 people undergoing coronary artery bypass surgery, researchers gave them a placebo or 4 grams of curcumin per day a few days before and after the surgery.

The curcumin group had a 65% lower risk of a heart attack in the hospital.

6. Curcumin may be beneficial against Alzheimer's

Alzheimer's disease is the most common form of dementia and can contribute to 70% of dementia cases.

Although there is treatment for some symptoms, there is no cure for Alzheimer's yet. Therefore, preventing it is so important.

There may be good news ahead because curcumin has been shown to cross the blood-brain barrier.

Inflammation and oxidative damage are known to play a role in Alzheimer's disease, and curcumin has a beneficial effect on both.

In addition, a key feature of Alzheimer's disease is an accumulation of protein tangles called amyloid plaques. Studies show that curcumin can help clear these plaques.

Whether curcumin can slow down or even reverse the progression of Alzheimer's disease in humans is currently unknown and needs to be investigated.

7. Arthritis patients respond well to curcumin

Arthritis is a common problem in Western countries. There are different types of arthritis, most of which involve inflammation in the joints.

Since curcumin is a powerful anti-inflammatory agent, it makes sense that it can help with arthritis. In fact, several studies show a connection.

In a study of people with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug.

Other studies have looked at the effects of curcumin on arthritis and found improvements in various symptoms.

8. Curcumin is effective against depression

Curcumin has shown some promise in treating depression.

In a controlled study, 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 comparable to those of Prozac. The group that took both Prozac and curcumin performed best.

According to this small study, curcumin is as effective as an antidepressant.

Depression is also linked to reduced BDNF levels and a shrinking hippocampus, a brain area that plays a role in learning and memory. Curcumin can help increase BDNF levels, potentially reversing some of these changes.

There is also evidence that curcumin can stimulate the neurotransmitters serotonin and dopamine in the brain.

9. Curcumin can help slow down aging

If curcumin can indeed help prevent heart disease and Alzheimer's, then it may also be beneficial for longevity. This suggests, for example, that curcumin may have potential as an anti-aging supplement.

Since oxidation and inflammation play a role in aging, curcumin can have effects that go far beyond just preventing diseases.

Is turmeric safe?

Turmeric can cause nausea and diarrhea, especially in high doses or after prolonged use. In high doses, it can also pose a risk of stomach ulcers. Caution is certainly advised when turmeric is taken by people known to have gallstones; consult your doctor first.

Turmeric is generally safe.

For pregnant women, turmeric may not be safe, and therefore turmeric is not recommended if you are pregnant. Because turmeric may increase bleeding, you should stop taking turmeric at least two weeks before surgery.

Conclusion: turmeric is probably not nonsense

Thus, turmeric may not be nonsense. Turmeric is indeed a powerful herb, extracted from the turmeric plant, packed with bioactive compounds with strong medicinal properties. It contains curcumin, a natural anti-inflammatory agent that helps combat many diseases.

Moreover, turmeric is an antioxidant and supports heart and brain health. The idea that turmeric is a myth currently lacks good substantiation. Turmeric drinks, often mixed with pepper for better absorption, are a healthy and responsible choice that contributes to overall well-being.

Sources

• http://www.minerva-ebm.be/NL/Analysis/20578
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3591524/

About the turmeric plant from Ayurveda

Turmeric, a powerful herb derived from the turmeric plant, is known in Ayurveda, traditional Indian medicine. While no direct health claims are made, it is often used in dietary supplements. This herb contains essential oil and is sometimes combined with tea tree oil.

Cyclodextrin and lecithin

An extract of turmeric may contain cyclodextrin and lecithin. Many people consult their psychologist or pharmacist about its use, especially when taking other medications. It can also be of interest to pharmacies for conditions like rheumatism and osteoarthritis. However, it is important to understand potential side effects and not confuse its nutritional value with medicine.