The Benefits of Turmeric

Turmeric

Turmeric (Curcuma Longa), with its active compound curcumin, is known for its potent anti-inflammatory and antioxidant properties. It helps to relieve joint pain, reduce inflammation, and promote overall health. Turmeric is also renowned for supporting digestive health and boosting immune function, making it a key herb in many traditional wellness practices for long-term vitality.

Key highlights of Turmeric:

• Has anti-inflammatory, antioxidant and antibacterial properties
• Helps to fight pain and inflammation
• Supports the digestive system
• Shown to lower cholesterol and protect against heart disease
• May have antidepressant effects

Biochemistry Timeline

Turmeric supplementation, particularly for its active compound curcumin, may take up to 8 months to show benefits. These include reduced inflammation, improved joint health, enhanced cognitive function, and better cardiovascular health, contributing to overall wellness and potentially alleviating symptoms of chronic conditions.

What is Turmeric?

Native to Southeast Asia, Turmeric is a plant from the ginger family. Its rhizome (underground stem) is used as a culinary spice and popular ingredient in curries. It’s the active ingredient Curcumin that gives Turmeric its yellow colour and is responsible for its beneficial effects on health.

Turmeric has been used traditionally as part of the ancient Indian and Chinese medicine systems. Its anti-inflammatory, antioxidant and antibacterial properties make it particularly useful in addressing a wide variety of conditions including disorders of the joints, digestive system, respiratory tract and mental health as well as skin complaints.

The Amazing Benefits of Turmeric:

Immune System Booster

Curcumin, the active ingredient in Turmeric has been shown to have potent immune regulatory ability and even in low doses can enhance our antibody responses, thus helping us fight off nasty invaders.

Turmeric is an effective scavenger of free radicals making it a powerful antioxidant which has even shown in some studies to inhibit the growth of certain cancer cells.

Mood Benefits

Ayurvedic (ancient Indian) medicine has used turmeric for centuries to treat a variety of conditions including anxiety and depression.

Stress Management

Chronic stress is a well-known risk factor in the development of depressive and anxiety disorders. In studies curcumin has shown to alleviate the depressive symptoms associated with the stress hormone cortisol.

Analysis of 6 clinical trials concluded that curcumin, the active ingredient in turmeric, is significantly effective at reducing depression and anxiety and has no adverse side effects.

Neurological Protection

The active ingredient in Turmeric, Curcumin, demonstrates neuroprotective ability meaning that it can protect nerve cells from damage which otherwise may result in cognitive impairment (the loss of mental abilities).

Effective at maintaining the health of blood vessels to the brain as well as reducing inflammation there, it is thought to be beneficial in both the prevention and treatment of Alzheimer’s disease.

Anti-ageing

Much of skin ageing results from damage associated with free radicals and inflammation. With its ability to quench free radicals and reduce inflammation curcumin (the active ingredient in turmeric) is a powerful skin protector.

Wound Healing

Curcumin has also shown to be effective at reducing psoriasis and speeding up wound healing. Improvements in conditions such as acne, alopecia, eczema and vitiligo have also been observed in studies using turmeric.

Bone & Joint Health

Known to have potent anti-inflammatory and antiarthritic properties, curcumin (the active ingredient in Turmeric) has been shown in one study to be significantly better than a non-steroidal anti-inflammatory drug at reducing tenderness and swelling in patients with Rheumatoid Arthritis.

Treatment with curcumin has also been shown to decrease osteoporosis progression in patients with spinal cord injuries. Curcumin has been shown to provide moderate to large improvements in pain and function for individuals with osteoarthritis. This effect is largely attributed to curcumin’s anti-inflammatory and antioxidant properties, which help reduce joint inflammation and alleviate pain.

Summary

Turmeric (Curcuma longa), rich in curcumin, offers potent anti-inflammatory and antioxidant benefits. It aids joint pain relief, promotes digestive health, and boosts immunity. Turmeric may take up to 8 months for benefits to manifest, including reduced inflammation, enhanced cognitive function, and improved cardiovascular health. Traditionally used in Asian medicine, its diverse benefits also encompass mood enhancement, neuroprotection, and skin health. Turmeric is effective against various conditions, including arthritis and oxidative stress-related issues, making it a valuable addition to wellness routines.

FAQs

What is the recommended dosage for turmeric? Common dosages range from 500 mg to 2,000 mg of curcumin per day. It’s best to follow product-specific instructions or consult a healthcare provider.

Does turmeric interact with medications? Yes, turmeric can interact with blood thinners, diabetes medications, and medications that reduce stomach acid. Consult a healthcare provider before starting supplementation.

Can I get enough curcumin from food? While turmeric is used in cooking, the amount of curcumin in food is relatively low. Supplements provide concentrated doses for therapeutic effects.

Can turmeric help with arthritis? Yes, turmeric’s anti-inflammatory properties may help reduce joint pain and stiffness associated with arthritis, but individual results may vary.

Research:

1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92.
2. Jagetia, G, C., & Aggarwal, B. (2007) “Spicing Up” of the Immune System by Curcumin. Journal of Clinical Immunology, 27 (1), 19-35.
3. Rahmani, A. H., Alsahli, M. A., Aly, S. M., Khan, M. A., & Aldebasi, Y. H. (2018). Role of Curcumin in Disease Prevention and Treatment. Advanced biomedical research, 7, 38.
4. Ramaholimihaso, T., Bouazzaoui, F., & Kaladjian, A. (2020). Curcumin in Depression: Potential Mechanisms of Action and Current Evidence-A Narrative Review. Frontiers in psychiatry, 11, 572533.
5. Sarker, M. R., & Franks, S. F. (2018). Efficacy of curcumin for age-associated cognitive decline: a narrative review of preclinical and clinical studies. GeroScience, 40(2), 73–95.
6. Thangapazham, R. L., Sharma, A., & Maheshwari, R. K. (2007). Beneficial role of curcumin in skin diseases. Advances in experimental medicine and biology, 595, 343–357.
7. Vollono, L., Falconi, M., Gaziano, R., Iacovelli, F., Dika, E., Terracciano, C., Bianchi, L., & Campione, E. (2019). Potential of Curcumin in Skin Disorders. Nutrients, 11(9), 2169.
8. Vaughn, A. R., Branum, A., & Sivamani, R. K. (2016). Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytotherapy research : PTR, 30(8), 1243–1264.
9. Chandran, B., & Goel, A. (2012). A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytotherapy research : PTR, 26(11), 1719–1725.
10. Wu, J., Lv, M., & Zhou, Y. (2019). Efficacy and side effect of curcumin for the treatment of osteoarthritis: A meta-analysis of randomized controlled trials. Pakistan journal of pharmaceutical sciences, 32(1), 43–51.
11. Hatefi, M., Ahmadi, M. R. H., Rahmani, A., Dastjerdi, M. M., & Asadollahi, K. (2018). Effects of Curcumin on Bone Loss and Biochemical Markers of Bone Turnover in Patients with Spinal Cord Injury. World neurosurgery, 114, e785–e791.
12. Wang, Z., Singh, A., Jones, G., Winzenberg, T., Ding, C., Chopra, A., Das, S., Danda, D., Laslett, L., & Antony, B. (2021). Efficacy and Safety of Turmeric Extracts for the Treatment of Knee Osteoarthritis: a Systematic Review and Meta-analysis of Randomised Controlled Trials. Current rheumatology reports, 23(2), 11.