If you’re up to date in all the latest and greatest health news, you’ll know that turmeric is quickly becoming one of the most popular, and effective, natural supplements on the market. But did you know that turmeric has been used for its medicinal applications for thousands of years and is known as one of Nature’s most powerful healers?
But, what does it do?
Known as the golden spice of India it's yellow pigment is caused by a substance called Curcumin which is its active ingredient. Curcumin's chemical structure makes it a powerful antioxidant that neutralises free radicals and toxins and helps your body fight against oxidative damage.
This also makes it a potent anti-inflammatory with numerous benefits throughout the body.
But, why is that important?
Inflammation is the body's way of letting our immune system know that there is something wrong, like an injury or an infection. In most cases, inflammation is a necessary role that allows our bodies to heal and repair themselves. However, if inflammation goes on for too long, or occurs in areas that are not damaged, it can lead to problems such as heart disease or stroke.
Chronic inflammation has also been linked to many other chronic diseases, such as rheumatoid arthritis and Alzheimer's. That’s why it is important to manage and maintain the inflammation levels in our bodies. One easy way to do this is to take natural anti-inflammatory compounds, such as curcumin, which blocks molecules that are known to cause inflammation.
1. Painful Joints: the curcumin in turmeric helps relieve the discomfort and inflammation in our joints and improves mobility by protecting against cartilage disintegration. Curcumin does this by blocking specific enzymes and cytokines that lead to inflammation in the body. In fact in clinical studies, curcumin was found to outperform anti-inflammatory drugs such as ibuprofen.
Not only is curcumin a known anti-inflammatory compound, but it is also an antioxidant. Antioxidants are necessary to your diet because they help to protect your cells from ‘free radicals’. Free radicals are produced by our natural body processes and are exacerbated by outside influences like pollution, smoking, alcohol, and sunlight. They are molecules that are ‘missing’ an electron, and therefore seek ‘to steal’ electrons from our cells, thus damaging them. The imbalance of free radicals is known as oxidative stress, which can lead to cell and tissue damage, and is a known contributor of ageing.
Antioxidants like curcumin can help maintain the balance of free radicals in our systems by ‘giving’ electrons to these molecules, so they don’t need to ‘steal’ them. This helps to reduce oxidative stress, and damage to our cells.
2. Skin Ageing: Antioxidants are especially credited for preventing long-term damage to our skin. An imbalance of free radicals can damage collagen, which can cause wrinkles, dryness of the skin, and premature ageing. That's why it's important to incorporate antioxidants like curcumin into your diet. They are essential to defending your skin against free radicals and preventing cell and tissue damage, protecting your skin from ageing prematurely.
When I was young my mother, who is Indian, would make a face mask for me using lemon juice and yoghurt and add a few teaspoons of turmeric. She would mix this into a paste and leave it on my face for an hour or so, usually while I was watching a Bollywood film and then wash it off. My skin would immediately feel softer and more “glowy”. There is also a tradition in Hindu weddings where the bride and her hen party are smeared in turmeric paste as part of the prelude to getting married (a Hindu wedding is a 5 day process).
3. Brain: curcumin can also improve brain function. Neurons in the brain are able to form new connections and increase in number with a growth hormone called brain-derived neurotrophic factor (BDNF), Curcumin can increase levels of BDNF in your brain, ultimately lowering the risk of brain diseases and improving brain function.
4. Headaches: Low levels of serotonin and dopamine in our brain have been linked to headaches and migraines. Curcumin raises the levels of these neurotransmitters in your brain and has been shown to be an effective treatment for headaches.
5. Heart: Curcumin has also been shown to lower the risk of heart problems by improving the health of our blood vessels. It reduces the level of fatty deposits in the arteries helping to prevent clogged arteries which are a key risk factor for heart attacks and strokes.
6. Digestion: Research has shown that turmeric is incredibly effective at treating inflammation and irritation in the gut with it's combined anti-inflammatory and antioxidant properties.
7. Liver: The antioxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins.
OK, so where do I find it?
As you probably know by now, turmeric is a spice that has been used for centuries in culinary practices around the world. Curcumin is the main active compound in turmeric that is known for its medicinally beneficial properties. However, the curcumin content in turmeric is quite low, averaging about 3% by weight. That’s why turmeric supplements are so popular, because they can help you achieve a higher concentration of curcumin. They should contain at least 150-250 mg of curcuminoids per serving to have any real positive effect
As when buying any supplement, it’s important to do your research.
For example, it is actually quite hard for curcumin to be absorbed into your bloodstream. It’s best, therefore, to take it with black pepper, which includes piperine, which has been proven to improve the bioavailability of curcumin by 2000%. So when looking for a turmeric supplement to try, make sure to find one which also includes piperine to help you achieve the results that you are looking for.
Like our Golden Strength Turmeric which combines organic turmeric powder containing high potency turmeric extract (95% curcumin - the active ingredient) PLUS ginger root extract (5% gingerols), cayenne extract (100au capsaicin), piperine (black pepper) extract, zinc citrate and vitamin B6. The combined piperine, gingerols, and capsaicin work to increase the absorption of curcumin making it 20 times more effective for you.
How long do you need to take turmeric before noticing results?
The answer depends on the reason you’re using a curcumin supplement. For example, turmeric starts to work almost immediately after taking it for improving overall health and providing temporary pain relief.
However, if you’re dealing with chronic inflammation or arthritis and joint pain, you need to stay consistent. It may take 2-4 weeks before noticing any improvement in the arthritic condition. To achieve maximum benefits, you need to remain on a steady dosing schedule for 4-8 weeks.
The results achieved also depend on many other factors, including activity levels, age, body mass, other medications, and the severity of the condition. Turmeric works well, but it’s essential to give curcumin time to build up in your system so it can reduce systemic inflammation.
What is the best time of day to take turmeric?
The best time to take turmeric supplements varies based on the individual. Most people find success taking turmeric either in the morning to start their day, or at night before bed to combat inflammation from the day’s activities.
We recommend that you take turmeric with a meal since curcumin absorption increases when paired with healthy fats. This will also prevent the potential for stomach irritation that you may experience by taking supplements on an empty stomach.
Precautions and Adverse Effects
The side effects of turmeric are quite rare and usually moderate. Keep the following in mind when deciding on whether or not curcumin is right for you.
- Turmeric is a blood thinner which can increase the risk of bruising or bleeding. Discontinue use of curcumin at least two weeks before any surgery or if you are using anticoagulants.
- Be extra careful if you’re using turmeric for diabetes as it may cause blood sugar to drop too low.
- Turmeric may inhibit iron absorption. If you have an iron deficiency, you may want to avoid curcumin.
- If you are pregnant or breastfeeding, you should not use turmeric. There is not enough reliable evidence to confirm the safety of curcumin during pregnancy.
- Curcumin may also increase the risk of kidney stone formation and can worsen symptomology associated with gallbladder disease.
- In a small number of individuals using higher dosages, turmeric may cause stomach pain, nausea, vomiting, diarrhea, allergic reactions, or constipation.
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