Why Turmeric and Curcumin are Essential for Fighting Inflammation

(Plus FREE guide)

In the 1998 movie, Simon Birch, Simon’s friend tries to heal him with a concoction he makes at home. Simon, upon giving it a sip says how terrible it tastes. In response, his friend, and creator of the elixir says, “That must mean it works.”

I often think of this scene whenever I taste turmeric – because it tastes like dirt. But it works!

In fact, when it comes to resolving inflammation, turmeric is the number one food on the Anti-Inflammatory Food Index. Studies show it to be a more effective anti-inflammatory treatment than common inflammation-fighting medications like ibuprofen and aspirin. 

Turmeric Blog Post Table of Contents

It’s my goal to make this blog post as user-friendly as possible. Feel free to skip around to get the answers to all of your turmeric and curcumin questions.

Understanding Turmeric and Curcumin: What they are and what’s the difference

History, Discovery, and Use of Turmeric

Benefits of Turmeric and Curcumin

How Much Turmeric Should You Consume

How to Choose the Right Turmeric Supplement

Practical Tips For Incorporating It

Turmeric FAQs and Myths

Understanding Turmeric and Curcumin

What is Turmeric?

So, what is turmeric besides a spice you use in your favorite curry dish?

Turmeric is a orangy-yellow spice that comes from the root of the Curcuma longa plant. If you ever confuse it with ginger that’s because it’s a member of the ginger family. 

It’s been used for centuries both for its culinary uses and also for its extensive medicinal properties. 

Beyond its culinary appeal, turmeric has played a crucial role in traditional medicine, particularly within Ayurveda (a system of traditional medicine native to India) and Traditional Chinese Medicine (TCM). 

In Ayurveda, turmeric is considered a powerful herb used to balance the body’s energies, promote digestion, and enhance vitality. In TCM, it’s used to invigorate blood circulation, relieve pain, and support liver health.

 

Curcumin: The Active Compound

The secret behind turmeric’s potent health benefits is in curcumin – the primary bioactive compound. 

Curcumin is the pigment that gives turmeric its bright yellow hue. But its role extends beyond color. It is the powerhouse behind turmeric’s anti-inflammatory, antioxidant, and therapeutic properties.

Curcumin makes up only about 3% of turmeric by weight, which means that consuming turmeric as a spice in your food may not provide sufficient curcumin to impact your health. 

This low concentration is why turmeric supplements are so helpful – they typically contain higher amounts of curcumin.

History, Discovery, and Use of Turmeric

Ancient Origins of Turmeric

People have been using turmeric as a medicinal herb for thousands of years, especially in Indian cultures. Ancient cultures recognized turmeric for its healing properties and incorporated it into their daily lives. 

In Indian cuisine, turmeric has long been used to add flavor and color to dishes, while its medicinal uses were prominent in Ayurveda, one of the oldest holistic healing systems in the world.

Its anti-inflammatory and antimicrobial properties made it a go-to remedy for healing wounds and improving skin health.

Turmeric’s significance also extended to other ancient cultures, including Traditional Chinese Medicine (TCM). These traditional uses laid the groundwork for the modern scientific exploration of turmeric’s medicinal properties.

 

Modern Scientific Discovery of Turmeric

It wasn't until the 20th century that scientists really got curious about what makes turmeric such a health powerhouse. They dug into the nitty-gritty and found out that the real star of the show is curcumin. This amazing compound is what gives turmeric its incredible anti-inflammatory and antioxidant powers.

By the mid-20th century, scientists started to realize that curcumin had a knack for calming down inflammation by taking on those pesky molecules like cytokines and enzymes. A standout study in Biochemical Pharmacology showed that curcumin could actually block NF-kB, a protein complex that's a big player in inflammation. 

Since then, studies have been all about uncovering curcumin's potential in tackling various health issues. Take osteoarthritis, for instance – research published in the Journal of Medicinal Food found that curcumin made a real difference in reducing symptoms for patients dealing with this condition. 

Plus, a studies like the one in Cancer Research have even revealed curcumin's anticancer properties, showing it can inhibit tumor growth and spread. Thanks to these studies and more, curcumin has taken center stage as a go-to anti-inflammatory and therapeutic powerhouse. 

Benefits of Turmeric and Curcumin

Anti-Inflammatory Properties

Curcumin works at the cellular level (which means it affects your most basic building blocks) by blocking signaling molecules like nuclear factor kappa B (NF-kB). These molecules play a crucial role in chronic inflammation

This means that curcumin can directly reduce inflammation

Its ability to reduce symptoms of arthritis and other inflammatory conditions has been the subject of numerous clinical trials. For instance, a study published in the journal Arthritis Research & Therapy found that curcumin significantly reduced joint pain and swelling in patients with osteoarthritis.

Antioxidant Benefits

Curcumin is also a potent antioxidant which means it neutralizes free radicals and reduces oxidative stress, a major contributor to aging and many diseases. Curcumin's antioxidant properties can help protect cells from damage.

Support for Brain Health

Ready to be even more amazed by this humble spice? The benefits of curcumin even go beyond their physical effects.

Depression is associated with lower levels of BDNF, or brain-derived neurotrophic factor. But turmeric is shown to boost BDNF levels in the brain. 

Curcumin is able to cross the blood-brain barrier (which just means it directly affects your brain) allowing it to utilize its anti-inflammatory magic on the brain. It’s been shown to improve cognitive function and even reduce the risk of neurodegenerative diseases like Alzheimer’s by reducing amyloid polaques.

It’s also been shown to enhance mood and reduce depression

Improves Heart Health

It has been confirmed that its antioxidant effect correlates with a decrease in LDL levels in the blood and a reduced risk of coronary disease. Studies have shown it to improve heart health by enhancing endothelial function and reducing the risk of heart disease.

Can be Used as an Anti-aging Supplement 

Neither turmeric nor curcumin is marketed as an anti-aging supplement. But thanks to their ability to fight inflammation, protect your body against free radicals, and potentially delay brain degeneration and other age-related diseases, turmeric and curcumin may be effective anti-aging supplements, according to research.

Alleviate Surgery Pain

If you have surgery planned, you might consider packing some turmeric to bring along. One study has shown a decrease in pain for patients after surgery and even a faster recovery.

Promotes Skin Health 

Thanks to its anti-inflammatory, antimicrobial, and antioxidant properties, turmeric has been shown to be an effective topical treatment for a variety of skin conditions, including acne, eczema, photoaging, and psoriasis just to name a few.

Whitens Your Teeth

Curcumin has antimicrobial properties which help reduce oral bacteria and inflammation, promoting overall oral health. Because of that, it can be turned into a paste to whiten your teeth. Grab my recipe for Turmeric Teeth Whitening Paste here.

Further Health Benefits of Turmeric

If you think all the above benefits are impressive, further research continues to show that turmeric provides even more health benefits:

  • Prevents cancer by preventing cancer cell growth and metastasis.

  • Aids in digestion by promoting gut health and alleviating symptoms of digestive disorders.

  • It can cause skin wounds to heal faster.

How Much Turmeric Should You Consume?

If you’re consuming it in powder form, you should consume at least ¼ tsp every day. But be sure to add a pinch of black pepper to ensure your body absorbs it.

You may want to mix it into something:

  • Smoothies

  • Oatmeal

  • Recipes

  • Or, if you’re daring, drink it in a glass of water

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

If you’re taking it in capsule form, just swallow it with your favorite liquid. But you want to make sure you’re taking a quality supplement.

Choosing the Right Turmeric Supplement

 

Not all turmeric supplements are created equal. A quality supplement is the difference between getting the anti-inflammatory benefits of curcumin versus wasting your money. It’s important to know how to know the difference.

What to Look for in a Supplement

Curcumin Content

When choosing a turmeric supplement, one of the most important factors to consider is the curcumin content. Curcumin is the active compound in turmeric responsible for its numerous health benefits, but it makes up only about 3% of turmeric by weight. You need a supplement with higher concentrations of curcumin.

Look for supplements that specify the amount of curcumin on the label, often standardized to contain 95% curcuminoids. Clinical studies, clearly demonstrate that higher curcumin content is associated with greater health benefits.

The Role of Black Pepper

Piperine and Bioavailability

While curcumin is highly beneficial, it has a low bioavailability, meaning that it is not easily absorbed by the body. 

This is where black pepper plays a crucial role. Black pepper contains piperine, a natural compound that increases the absorption of curcumin by up to 2,000%.

When selecting a turmeric supplement, it’s important to choose one that includes black pepper extract or piperine to maximize curcumin absorption and efficacy.

Practical Tips for Incorporating Turmeric Into Your Life

spilled black pepper

If you decide to forgo the supplement route you can still get the benefits of turmeric through your diet.

How to Incorporate Turmeric into Your Diet

Adding Turmeric to Meals

Turmeric is a versatile spice that can enhance the flavor and nutritional profile of many dishes. 

Here are some simple ways to incorporate it into your meals:

  • Curries and Soups: Add turmeric to curries, soups, and stews for a warm, earthy flavor. It pairs well with other spices like cumin, coriander, and ginger.

  • Rice and Grains: Stir turmeric into rice, quinoa, or couscous while cooking to give them a vibrant color and a subtle, spicy kick.

  • Roasted Vegetables: Sprinkle turmeric on roasted vegetables such as cauliflower, potatoes, and carrots for an extra layer of flavor.

  • Smoothies: Blend a small amount of turmeric powder into your morning smoothie for an antioxidant boost. Pair it with ingredients like banana, pineapple, and ginger for a tropical twist.

  • Golden Milk: Make a soothing golden milk by heating plant-based milk with turmeric, a pinch of black pepper, cinnamon, and a touch of honey.

Recipes and Practical Tips

Consider using a fat source, like olive oil, to further increase curcumin’s bioavailability.

For more ideas, try this simple recipe for a Turmeric Smoothie:

Turmeric Smoothie Recipe

  • 1 banana

  • 1 cup almond milk

  • 1/2 teaspoon turmeric powder

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon ginger powder

  • A pinch of black pepper

  • 1 teaspoon honey or maple syrup (optional)

  • 1 tablespoon chia seeds (optional)

Blend all ingredients until smooth and enjoy!

Supplement Recommendations

Guidance on Daily Dosages

If you’re opting for turmeric supplements, it’s important to take them in the right dosage to experience their full benefits. Most studies suggest that an effective dose of curcumin is between 1,500 to 2,000 milligrams per day.

Before starting any new supplement regimen, talk with a healthcare professional, especially if you are pregnant, nursing, taking medication, or have existing health conditions. 

Turmeric FAQs and Myths

FAQs

  • What is turmeric?

    • A spice from the Curcuma longa root, rich in curcumin.

  • How does turmeric benefit health?

    • It offers anti-inflammatory, antioxidant, and cognitive benefits.

  • Can everyone take turmeric supplements?

    • Generally safe, but consult a healthcare provider if pregnant, nursing, or on medication​.

Myth-Busting

  • Myth: "Turmeric can cure diseases."

    • Fact: While beneficial, turmeric should complement – not replace – medical treatments​.

  • Myth: "All turmeric products are the same."

    • Fact: Curcumin content and formulation vary (see “Choosing the Right Turmeric Supplement” section above for more details)​.

Conclusion

Turmeric and its active compound, curcumin, offer a wide range of health benefits, making them valuable additions to your wellness routine. From their powerful anti-inflammatory and antioxidant properties to their potential support for brain health and heart health, turmeric and curcumin are backed by extensive scientific research. By incorporating turmeric into your diet or through high-quality supplements, you can take proactive steps to enhance your health and vitality.

If you’re ready to experience the incredible benefits of turmeric and curcumin, grab a bottle of our Life Well Lived Turmeric Capsules: Each serving provides the exact anti-inflammatory daily dose you need. Grab a bottle here.

References

  1. Turmeric and its Health Benefits: A Review of the Scientific Literature

  2. Curcumin: A Review of its Effects on Human Health

  3. The Role of Traditional Chinese Medicine in Modern Medicine

  4. Curcumin: Molecular Targets, Pharmacokinetics, and Role in its Anti-inflammatory Activity

  5. The Effectiveness of Curcumin on Osteoarthritis Symptoms

  6. Curcumin as a Promising Anti-Cancer Agent

  7. Curcumin's Neuroprotective Effect on Alzheimer’s Disease

  8. Curcumin and Depression: A Randomized Controlled Trial

  9. Enhancing Curcumin's Bioavailability: The Role of Piperine

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