What’s Curcumin ?

Curcumin, also known as diferuloylmethane, is an active component in the golden spice turmeric (Curcuma longa) and in Curcuma xanthorrhiza oil. It is a highly pleiotropic molecule that exhibits antibacterial, anti-inflammatory, hypoglycemic, antioxidant, wound-healing, and antimicrobial activities.

Due to these properties, turmeric has been investigated for the treatment and supportive care of clinical conditions including proteinuria, breast cancer, multiple myeloma, depression, and Non Small Cell Lung Cancer (NSCLC). Despite proven efficacy against numerous experimental models, poor bioavailability due to poor absorption, rapid metabolism, and rapid systemic elimination have been shown to limit the therapeutic efficacy of curcumin. Turmeric is under investigation for the treatment and supportive care of various clinical conditions including mucositis, rectal cancer, prostate cancer, chronic schizophrenia, and Mild Cognitive Impairment (MCI).

Health Benefits of Curcumin

1. It contains bioactive compounds with medicinal properties

Most studies on this herb use turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram (g) per day, which means it would be hard to reach these levels just by using turmeric as a spice. That’s why some people choose to use supplements.

2. It is a natural anti-inflammatory compound

Turmeric is a bioactive substance that can help fight inflammation, though very high dosesTrusted Source are required to produce medicinal results.

Still, it means it has the potential to fight the inflammationTrusted Source that plays a role in many health conditions and diseases.

That’s why anything that can help fight chronic inflammation is potentially important in preventing and helping treat these conditions.

3. It can increase the antioxidant capacity of the body

Oxidative damage is believed to be one of the mechanisms behind aging and many diseases.

It involves free radicals, highly reactive molecules with unpaired electrons. Free radicals tend to react with important organic substances, such as fatty acids, proteins, or DNA.

Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure.

4. It can boost brain-derived neurotrophic factor

Even in adulthood, brain neurons are capable of forming new connections, and in certain areas of the brain, they can multiply and increase in number.

One of the main drivers of this process is brain-derived neurotrophic factor (BDNF), which plays a role in memory and learning, and it can be found in areas of the brain responsible for eating, drinking, and body weight.

Many common brain disorders have been linked to decreased levels of BDNF protein, including depression and Alzheimer’s disease.

Both animal and human studies have found that curcumin may increase brain levels of BDNF. By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function.

It may also help improve memory and attention, which seems logical given its effects on BDNF levels. However, more studies are needed to confirm this.

5. It may lower your risk of heart disease

Heart disease is the number one cause of death in the world. Research suggests that curcumin may help protect against many steps in the heart disease process.

Specifically, it helps improve the function of the endothelium or the lining of your blood vessels.

Endothelial dysfunction is a major driver of heart disease.This is when your endothelium is unable to regulate blood pressure, blood clotting, and various other factors.

Several other studies also suggest that curcumin can lead to improvements in heart health. In addition, curcumin can help reduce inflammation and oxidation (as discussed above), which can play a role in heart disease.

6. It may help prevent cancer

Many different forms of cancer appear to be affected by curcumin supplements.

In fact, curcumin has been studied as a beneficial herb in cancer treatment and has been found to affect cancer growth and development.

Studies have shown that it can:

reduce metastasis (spread of cancer)

contribute to the death of cancerous cells

reduce angiogenesis (growth of new blood vessels in tumors)

7. It may be useful in treating Alzheimer’s disease

Alzheimer’s disease is the most common form of dementia and may contribute to up to 70% of dementia cases.

It’s known that inflammation and oxidative damage play a role in Alzheimer’s disease, and curcumin has been found to have beneficial effects on both.

In addition, research suggests that curcumin can help clear the buildup of protein tangles called amyloid plaques that are caused by the disease.

That said, whether curcumin can slow or even reverse the progression of Alzheimer’s disease in people is currently unknown and needs to be studied.

8. Arthritis patients respond well to curcumin supplements

There are several different types of arthritis, most of which involve inflammation in the joints.

In a study on people with osteoarthritis, curcumin appeared to be more effective in relieving pain than a placebo, and research has also found its effect to be similar to that of non-steroidal anti-inflammatory drugs (NSAIDs).

In another study on rheumatoid arthritis, it appeared to have helped reduce disease-related inflammation.

That said, more study is needed to understand if curcumin can actually replace such drugs as a treatment for arthritis inflammation pain.

9. It has benefits against depression

Turmeric has shown some promise in treating mood disorders. Its positive effects on the brain include boosting the brain neurotransmitters serotonin and dopamine, reducing inflammation, and encouraging brain plasticity. This suggests the herb may be an effective antidepressant.

Depression is also linked to reduced levels of BDNF and a shrinking hippocampus, a brain area with a role in learning and memory. Curcumin can help boost BDNF levels, potentially reversing some of these changes.

A 2018 animal study also found that Turmeric may help reduce anxiety, though studies on humans are needed to verify this.

10. It may help delay aging and fight age-related chronic diseases

If curcumin can really help prevent heart disease, cancer, and Alzheimer’s, it may have benefits for longevity as well.

This suggests that curcumin may have potential as an anti-aging supplement.

Given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just preventing disease.

Important cautions

Some studies have found curcumin can cause gastrointestinal side effects such as diarrhoea and nausea. These side effects were dose dependent and therefore reducing the dose can be enough to reduce adverse stomach effects.

Turmeric has blood-thinning properties and many pharmaceuticals have the same action such as aspirin and warfarin, therefore it is not advisable to use curcumin if you take anti-coagulant or anti-platelet medication.

Curcumin also lowers the blood glucose levels so if you have diabetes and take medication curcumin can cause the blood sugar level to drop further resulting in hypoglycaemia.

It can also be stimulating for the gall bladder, making the body produce more bile so if you have gallstones it is best to avoid it.

Overall, most studies have found curcumin to be safe in doses lower than 8000mg per day. As a general guideline, 2000mg per day should be sufficient to have a therapeutic effect. As always, work with the guidance of Doctor or health care professional.

Which Should You Choose?

There is no official consensus on whether it’s best to take curcumin or turmeric supplements.

Most studies that have shown beneficial effects have used extracted turmeric with a high concentration of curcumin or curcumin alone.

When choosing a supplement, it’s important to buy a formula that has been clinically tested and proven to be well absorbed.

In a review on joint arthritis, turmeric extracts with 1 gram of curcumin per day showed the greatest benefit after 8–12 weeks.

For those wanting to reduce their cholesterol, 700 mg of turmeric extract twice a day may help.

One eight-week study found that 2.4 grams of turmeric powder combined with nigella seeds each day reduced cholesterol, waist circumference and inflammation.

Though the research is mixed, one study in athletes found that 6 grams of curcumin and 60 mg of piperine in three divided doses helped reduce muscle damage after exercise.

Curcumin is considered to be well-tolerated and has been tested at high doses of up to 12 grams per day.

However, it may cause some side effects like gut discomfort and nausea.