Turmeric and Curcumin: Uses and Proven Health Benefits

Health benefits of Turmeric and Curcumin

Spices add not just flavor but also nutritional value to the food. This adage has been proven time and again. One spice always stands out among the many spices found in Indian, Southeast Asian, and Middle Eastern cooking. This golden spice called turmeric is well recognized for its vibrant yellow color. It has been used as a dye in many cultures. Besides this, it has been used as a traditional medicine in India for ages. But lately, turmeric is being touted as a superfood by the global community because of its myriad health benefits. This article explores both the health benefits and potential adverse side effects of turmeric.

What is curcumin?

Turmeric contains a group of compounds called curcuminoids categorized as flavonoid polyphenols. 

The most active ingredient belonging to this group is curcumin. This ingredient is the bright yellow chemical produced by turmeric. 

It is believed to have powerful anti-inflammatory effects and potent antioxidant properties. ¹

The levels of curcumin in the herb are relatively less (about 3 % by weight).In contrast, the dose of curcumin used in studies to test the health benefits of this herb generally exceeds 1 gram per day. 

These reveal that the mere addition of turmeric to the diet is not sufficient to reap the health benefits of curcumin. That’s why some people opt to consume curcumin supplements.

Turmeric Health benefits

• Anti-inflammatory activity –The most prominent health claim of turmeric is its ability to reduce inflammation. Curcumin is the main ingredient that is involved in eliciting this anti-inflammatory response.
• Several studies have supported this claim. One study has also stated that the anti-inflammatory effect produced by the correct dose of curcumin is more effective when compared to that produced by common anti-inflammatory medicines like Advil (ibuprofen) and aspirin. This, however, is a stand-alone study in this area. So further research is needed to get a proper conclusion.
• Past reviews have also shown that curcumin can help treat certain inflammatory conditions. This includes inflammatory bowel disease, pancreatitis, arthritis, and other ailments that are associated with chronic inflammation.
• The Arthritis Foundation has also suggested using turmeric capsules (400 to 600 mg) three times a day to relieve inflammation in arthritis.

Protection against heart disease –

• A past study has shown that curcumin protects against age-related loss of function and reduces the likelihood of developing heart disease. It has been found to produce this effect by improving the function of the endothelial membrane.
• Curcumin has also been a considerable effect in improving endothelial function in postmenopausal women. 
• In yet another study, curcumin use in type 2 diabetes people has shown effective improvement in endothelial function. The effect elicited by the curcumin supplement in this study was interestingly similar to that produced by Lipitor (Atorvastatin). This medication is commonly prescribed to reduce the risk of stroke and heart attack.
• However, further studies are needed to establish the use of curcumin as a long–term treatment strategy for people with heart disease. ²

Turmeric and Curcumin may prevent cancer

• Preclinical studies have suggested that curcumin slows the spread of tumor cells and may even prevent the formation of tumors. 
• This could be due to its ability to disrupt the formation of cancerous cells at various stages in the cell cycle. Besides this, curcumin can also interfere with the cell signaling pathways, which can cause the cancerous cells to die.
• Several studies have also suggested that curcumin can have beneficial effects on some types of cancer. A few studies have shown that curcumin helped improve the quality of life of prostate cancer patients. The use of curcumin supplements in these patients lowered the prostate-specific antigen levels and improved urination frequency and urgency. 
• However, the effects of curcumin in helping with specific cancer symptoms like that seen in prostate cancer are contradictory. Some studies have shown that curcumin has no effect on prostate disease. 
• Thus, more studies are needed to assess the true impact of turmeric on these health conditions. ³

Turmeric may treat or prevent diabetes

• The effect of curcumin in treating diabetes and associated conditions has been well established in animals. While this is a major drawback, it has helped us draw some conclusions on the potential benefits of curcumin in these patients.
• In animal models, curcumin has significantly lower blood sugar levels and blood insulin levels.
• A recent review has also noted that curcumin as an adjunct to diabetes treatment can potentially improve insulin resistance, blood sugar control, and lower blood lipids.
• Further human studies are needed to confirm the effect of curcumin in treating and preventing diabetes.

Turmeric and Curcumin may help to delay or reverse Alzheimer’s disease

• Turmeric increases the levels of a protein called brain-derived neurotrophic factor (BDNF). This protein is found in the brain and the spinal cord and plays a crucial role in keeping the nerve cells (neurons) healthy. BDNF is also vital for establishing communication between the neurons, essential for learning and memory.
• Common brain disorders like Alzheimer’s disease are associated with low levels of BDNF. The use of curcumin has been found to reverse the brain degeneration caused by the lowered levels of BDNF as it increases the levels of this protein.
• These studies have also been conducted on rats. Hence, there is a need to conduct more studies on humans to understand the therapeutic potential of curcumin in this area. Read more: 15 Best Sources of High Protein foods

Turmeric and Curcumin may help in treating depression :

• The levels of BDNF are also lowered in patients with depression, and curcumin has been found to treat depression by boosting the levels of this protein.
• A study conducted on rats has shown that this effect is more pronounced with higher doses of curcumin. 
• Studies on humans have shown that this antidepressant effect produced by 1000 mg of curcumin is comparable to that produced by 20 mg of fluoxetine (commonly used antidepressant). This has led to the conclusion that curcumin can be safely used for effectively treating major depressive disorders as well.
• However, the exact role of curcumin in treating these conditions is still not clear. So, it is always best to consult with the healthcare team before changing the medication and opting for these supplements.

Turmeric and Curcumin improve skin health

• Turmeric has been widely used for treating various skin conditions like acne, eczema, photoaging, and psoriasis. ⁴
• This use of turmeric for improving skin health has been attributed to its anti-inflammatory, antimicrobial, and antioxidant properties. Despite its widespread use for treating these conditions, robust research on these aspects is still lacking.
• A recent study has shown that oral curcumin is an effective and safe option for treating psoriasis. In yet another review, topical application of turmeric has been suggested to treat skin disorders effectively.
• More studies are needed before doctors begin recommending turmeric for treating skin conditions.

Other possible health benefits

• Providing protection against free radicals.
• Preventing eye degeneration.
• Anti-aging supplement.
• Treatment of irritable bowel syndrome.
• Treating pruritis. 

Side effects :

Turmeric is a relatively safe herb that is not associated with any major adverse effects. However, consumption of large amounts of turmeric is linked with the following side effects :

• Upsetting the stomach (Read All you need to know about Gastroenterology)
• Increased bleeding in people who consume blood thinning agents in addition to turmeric.
• Increased risk of stimulating contractions in pregnant women.

Conclusion :

 Turmeric certainly has several health benefits that help prevent inflammation, aid digestion, and boost the immune system. However, turmeric should be used with caution as too much of this herb is clearly not beneficial to some people. Read Ayurvedic Medicines and Ayurveda Herbs

Therefore, always consult with the physician before using turmeric as a supplement to treat any health condition to reap its maximum benefits. 5