I gotta admit that I was a turmeric hold-out for far too long. Despite the wise advice of photographer extraordinaire Leroy Skalstad, I started supplementing only this past Summer. And I am so glad I did.
I have severe osteoarthritis in my right wrist and knee, and milder OA on the left. There is a painful Morton's Neuroma hiding in my right foot. Four discs are bulging in my lower back on both side of my spine. That damned spine is also getting narrower, a condition called "spinal stenosis." That's a lot of pain to deal with, but now I rarely take any prescription pain medication.
There are other benefits of turmeric/curcumin. Enjoy the summary and learn all about it!
Turmeric and curcumin are widely used for their health benefits, especially for their anti-inflammatory and antioxidant properties. Here are some some of turmeric's benefits:
- Turmeric contains bioactive compounds with medicinal properties, such as curcumin, which is the main active ingredient in turmeric. Curcumin has powerful anti-inflammatory effects and is a very strong antioxidant.
- Curcumin may help reduce joint pain and inflammation in people with arthritis, as well as improve knee function and reduce NSAID usage. It works well for me. I haven't taken an NSAID in 4 months. Well, except for the daily baby aspirin.
- Curcumin may also boost memory and mood, as it can protect the brain from harmful free radicals and mitigate the effects of depression and anxiety.
- Curcumin may support heart health by improving endothelial function, which is the lining of the blood vessels. Curcumin may also lower blood pressure, cholesterol, and triglycerides.
- Curcumin may have anticancer potential, as it can modulate various molecular pathways involved in cancer development, growth, and spread. Curcumin may also enhance the effectiveness of chemotherapy and radiation therapy.
- Curcumin may help prevent or treat type 2 diabetes by improving insulin sensitivity, lowering blood sugar levels, and reducing oxidative stress and inflammation.
The optimal dose of turmeric and curcumin may vary depending on the health condition you’re trying to treat, as well as the form and quality of the supplement you’re taking. However, some general guidelines are:
- The curcumin content of turmeric is around 3% by weight, so you would need to consume a large amount of turmeric to get a significant dose of curcumin.
- Most studies use turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using turmeric as a spice in your foods.
- Curcumin is poorly absorbed into your bloodstream, so you need to enhance its bioavailability by consuming it with black pepper, which contains piperine. Piperine can increase the absorption of curcumin by 2,000%. Alternatively, you can look for curcumin supplements that contain piperine or other bioenhancers.
- Curcumin is also fat soluble, which means it dissolves in fat or oil. Therefore, it may be a good idea to take curcumin supplements with a meal that’s high in fat. The minimum amount of fat for optimal absorption is 15 grams. I take it with my Bulletproof coffee every morning. Usually I blend in a tablespoon of coconut/MCT oil plus one TB of butter or ghee. That's about 28 grams.
- Research suggests 500–2,000 mg of turmeric per day may have potential benefits, particularly in extract form. However, different amounts may be recommended depending on the specific health condition you’re trying to address.
- The risk of side effects is minimal but turmeric supplements are unsuitable for some people. For example, people who have gallstones or bile duct obstruction should avoid turmeric supplements, as they may worsen their condition. Turmeric supplements may also interact with certain medications, such as blood thinners or diabetes drugs. Therefore, it’s advisable to consult your doctor before taking turmeric or curcumin supplements.
If you have any questions or concerns about your health or supplement use, please talk to your doctor or a qualified health professional.
