Turmericis a golden-hued spice with an earthy, warm flavor, derived from the root of theCurcuma longaplant.
Curcumina potentpolyphenol(health-boosting component) andantioxidantmay be turmeric’s most well-known compound.
However, turmeric may offer more than just curcumin.
manusapon kasosod / Getty Images
manusapon kasosod / Getty Images
What Are Turmeric and Curcumin?
Turmericcomes from the root of theCurcuma longa(C. longa) plant.C.
longabelongs to theZingiberaceae(ginger) family and is native to South Asia and Indonesia.
Curcumin is thought to be responsible for many of turmeric’s health benefits.
It also has several other unique compounds and nutrients.
Because of this, some researchers believe that whole turmeric may benefit your health differently than more concentrated extracts.
The final analysis is not necessarily black and white.
It depends on your goals and what you enjoy.
Check with your healthcare provider for additional guidance.
Curcumin isfat-solubleand best absorbed when taken with ahealthy fator a meal.
Check your product’s label to ensure you have your preferred product punch in.
Also, check the ingredient list for any specific ingredients it may contain.
For example, fresh turmeric root may contain different amounts of nutrients than dried turmeric powder.
Curcumin is an antioxidant found in turmeric that gives turmeric its yellow color.
Curcumin is used as a supplement and may help with arthritis, swelling, inflammation, and more.
Turmeric and Curcumin Benefits
Turmeric and curcumin have been studied extensively for their potential therapeutic uses.
Some studies only focus on curcumin’s effects on specific conditions.
Other studies focus on whole turmeric, which naturally contains curcumin and other potent compounds.
The following includes research on the key health benefits of turmeric and curcumin.
Studies suggest that turmeric and curcumin, with theirantioxidantandanti-inflammatoryeffects, may help reduce oxidation and inflammation.
Decreased Arthritis Pain
Arthritis, characterized by inflammation, can cause pain and joint damage.
Research suggests curcumin’s anti-inflammatory effects help control inflammation and reduce arthritis-related pain, swelling, and joint damage.
A study exploringturmeric extract supplementation for knee osteoarthritisfound that turmeric reduced inflammation and relieved pain.
Participants reported reduced NSAID usage and improved symptoms and knee function.
Further high-quality studies are needed to confirm these results.
Free radicals may contribute to the following:
Research has found that curcumin helped boost mood and reduceddepressionandanxiety.
More studies are needed to confirm these results.
Cancer-Fighting Effects
Early research has explored curcumin’s potential uses forcancerprevention and treatment.
The studies suggested that curcumin demonstrated some anticancer effects.
How Much Turmeric and Curcumin Should I Take?
Turmeric or curcumin productsaren’t well absorbed in your body.
However,piperinemay increase absorption.
Piperine is an active component (part) of black pepper (Piper nigrum).
Curcuminis alsofat-soluble,so your body absorbs it best when you take it with ahealthy fator a meal.
Clinical trials have reportedly used higher doses ofcurcumin4,000 and 8,000 mg dailyforshorter periodswith “good tolerability and safety.”
These supplements can have increased (synergistic) or decreased (antagonistic)effects on your medication.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
It is used fresh or dried in powder form to make tea, smoothies, or golden milk.
Both have anti-inflammatory and antioxidant properties.
Try adding turmeric to curries, soups, or smoothies.
you could also try making turmeric tea or golden milk.Turmeric and curcumin supplementsare also available.
As with any supplement, consult your healthcare provider before taking turmeric.
Turmeric and curcumin can interact with different medications, particularly at larger (pharmacologic) doses.
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