Curcumin anti-inflammatory supplement benefits
Curcumin in supplement form has become quite popular because of its anti-inflammatory and antioxidant qualities. Read some of the Curcumin anti-inflammatory supplement benefits vs side effects.
I’m going to go through Curcumin’s benefits and side effects so that you are fully informed about this in-demand health supplement.
People often ask, is Curcumin good for inflammation? the answer to that is most definitely, read on and discover why you should consider a Curcumin supplement.
Why use a Curcumin anti-inflammatory supplement?
A Curcumin supplement can help treat pain associated with arthritis, it is a very good supplement for inflammation, it may also be helpful to treat cardiovascular symptoms and has been used to treat depression and anxiety.
Turmeric is a popular spice used in cooking especially in places like India, Curcumin is a compound found in Turmeric, and people often ask what does Curcumin do?
Let’s find out.
Curcumin anti-inflammatory studies
There are thousands of published studies involving humans and animals whereby the effects of Curcumin on various health conditions have been looked at, and a number of these studies have demonstrated promising results.
Having said that health experts have said that there is a need for more long-term clinical trials to establish how safe Curcumin is particularly for use over a long time.
Curcumin Antioxidant Benefits
Curcumin is a powerful antioxidant, to help you understand a little bit more I’m going to tell you about the role of Curcumin in free radicals and oxidative stress in the body.
Free radicals damage cells in the body, when cells become damaged it leads to illness and aging, free radicals are produced regularly in the body, and the problem arises when there is overproduction of them.
Too many free radicals cause cell damage leading to many health conditions and diseases.
Imbalance
Our bodies need a balance between antioxidants and free radicals to remain healthy, however, our bodies are put under oxidative stress by what we eat and the air around us, this causes an imbalance in the body and leads to damage to many important cells like proteins, enzymes and even the bodies DNA.
Free radical damage to these good cells may cause medical conditions and diseases like arthritis, cancer, cardiovascular, autoimmune, and neurodegenerative diseases.
Curcumin studies have demonstrated its ability to root out the different forms of free radicals for example reactive oxygen and species of nitrogen. Curcumin also boosts the body’s antioxidant mechanisms.
Inflammation
Curcumin is especially useful in treating inflammation, a range of diseases from cardiovascular, asthma, allergies, and Alzheimer’s have been linked to inflammation.
One study showed how Curcumin could block a molecule known as NF-kB, which is a molecule that promotes inflammation in the genes.
A review by Alternative Medicine on early cell cultures clinical trials on animals indicated that Curcumin has a bright future as a treatment for inflammatory diseases such as arthritis, bowel disease, and pancreatitis.
Cardiovascular disease
A published study in 2012 in the Indian Journal of Biochemistry and BioPhysics referred to the fact that Curcumin can have a beneficial role to play against heart disease by protecting against the build-up of fatty deposits and cholesterol in the arteries.
The build-up of these substances causes damage to the endothelium causing plaque to break off and rupture, research has identified damage to the endothelium as being a major issue for heart disease and stroke.
Muscle soreness
Curcumin may also be a benefit for muscle soreness and inflammation caused by excessive exercise or from a sports-related injury.
Indeed it may not be sports related perhaps you simply hurt your back, it can happen to the best of us!
In addition, a study in the respected journal Oncogene explained that Curcumin, Resveratrol, Tamoxifen, and Celecoxib were more powerful acting as an anti-inflammatory compared to Ibuprofen or Aspirin.
Arthritis
Arthritis is a painful condition, and symptoms are pain and joint ache, a study in 2010 demonstrated how a Curcumin supplement Meriva with phosphatidylcholine added (75% Curcumin) was clinically effective in treating the symptoms of osteoarthritis.
The researchers made noted that the symptoms of osteoarthritis were reduced by as much as 58%, and markers of inflammatory pain c-reactive decreased also.
During a study in 2012 BCM-95, a Curcumin product was shown to reduce swelling and pain in the study participants with rheumatoid arthritis to a greater extent than prescription NSAIDs.
Alzheimer’s disease
The Alzheimer’s Association has stated that Curcumin has the potential in treating neurodegenerative diseases Alzheimer’s is one of those.
Alzheimer’s affects an estimated 5.9 million people in the USA, this number is expected to escalate as the population increases.
It’s not known exactly what causes Alzheimer’s, but some research has shown that a build-up of beta-amyloid plaque could be responsible for oxidative damage and inflammation.
This was confirmed in a study on rats where they were given a low dose of Curcumin the beta-amyloid plaque was reduced by 40% compared to those that didn’t take Curcumin.
Memory function test
A longer-term study lasting 18 months involving patients ages between 50-90 with mild memory issues but not Alzheimer’s disease or Dementia was conducted, and the results were promising. Each patient was given 90 mg of Theracumin (a Curcumin supplement) two times per day, and memories improved by as much as 28% on average.
A further animal study in 2017 demonstrated how Curcumin could be of value in treating neuropsychiatric disorders in a natural way including disorders such as post-traumatic stress, obsessive-compulsive disorder, bipolar disorder, and major depressive disorder. More studies are needed in this area before it is clinically safe and effective.
Curcumin safety
In 2017 an analysis of 6 clinical trials involving three hundred and seventy-seven participants compared using Curcumin and a placebo amongst patients with depression, appeared that Curcumin was a well-tolerated safe efficient method producing less anxiety among the participants.
Gastrointestinal disorders
Gastrointestinal disorders would include conditions like IBD (inflammatory bowel disease) Crohn’s disease, Ulcerative colitis, and Irritable Bowel Syndrome, all these diseases are caused by inflammation Curcumin has the potential to reduce symptoms associated with gastrointestinal disorders.
A study involving 207 participants with IBS who were randomly given two standard Curcumin supplement extracts for 8 weeks showed the symptoms of the condition decreased by an average of 41-57 %.
Following the study, an analysis of abdominal discomfort/pain revealed a reduction thereof between 22-25%.
Curcumin and cancer
Curcumin may have a role to play in the treatment of cancer patients because of its ability to block many signaling pathways and inhibit cell proliferation meaning it may halt cancer from spreading to other parts of the body.
Of interest to scientists is the role Curcumin must play in suppressing colon cancer, by finding a way to reduce clusters of aberrant crypts that line the colon and rectum may reduce the number of colorectal polyps forming.
During a thirty-day study of 44 volunteers with 8 or more aberrant crypt foci, it was found that by giving the participants four grams of Curcumin each day reduced these lesions by as much as 40%.
Furthermore, the Memory Sloan Kettering Cancer Centre reported that patients who were given Curcumin before surgery showed improvement in weight loss general health, and muscle wastage.
It must be pointed out that recent experiments have suggested that Turmeric may interact negatively with the activity of certain chemotherapy medicines, so this leaves a question mark over Curcumin as an addition to cancer treatment.
Oral Mucositis
Oral mucositis is an unfortunate and common side effect of cancer treatment particularly radiation and chemotherapy, side effects of high dosage treatment especially to the head or neck area can lead to open sores developing.
In a 2019 study of 4 randomized and 1 nonrandomized trial patients were treated by giving Curcumin or Turmeric applied as a mouthwash patient-reported pain reduction and a reduction in erythema intensity (redness/irritation).
Skin diseases
Curcumin is an excellent anti-inflammatory, but did you know that it can protect the skin by fighting against free radical damage and reducing inflammation, studies have been promising the evidence would suggest that Curcumin could be effective in treating skin cancer, psoriasis, vitiligo, and scleroderma.
Curcumin has wound-healing properties a recent publication demonstrated how it enhances several stages of the wound-healing process by enhancing tissue formation, deposition of collagen, remodeling of tissue, and contraction of the wound.
I must point out that studies so far have been performed on animals, and we need more clinical human studies to prove Curcumin’s efficacy and safety.
Anti-aging and Curcumin
Curcumin has the potential in delaying the aging process and fight diseases that are related to the aging process.
Curcumin has become more and more popular to protect against aging, inflammation, and oxidation are thought to have a prominent role in the aging process, given that Curcumin is so good at fighting inflammation it stands to reason that it may help combat the symptoms of aging, the most common of which are arthritis, stiff joints, heart disease, Alzheimer’s and high blood pressure.
Curcumin supports healthy joints
To keep our joints healthy and in the best shape we need antioxidants to combat free radical damage in our bodies, free radicals are created by chemical reactions that produce unstable particles, these particles cause oxidative damage and stress at a cellular level.
Scientists have discovered that patients suffering from discomfort in their joints had increased levels of free radicals and reduced levels of antioxidants. People with joint discomfort could benefit from Curcumin because it is a rich antioxidant and will help with the symptoms.
Curcumin can help with Digestion
Studies have shown that Curcumin has a calming effect on the digestive system, it helps with bloating, and stomach and bowel conditions and it helps to relieve gas. Curcumin works differently than enzymes or probiotics it reduces the amount of acid in the gut and has a soothing effect.
Curcumin side effects
There are no studies available that prove that low dosages of Curcumin taken for a period of up to three months cause any serious side effects.
In human clinical trials, participants were given up to 10 grams per day of Curcumin with no pharmacological side effects, in one other human trial involving 25 people that were given 8 grams of Curcumin each day for 12 weeks showed no toxicity from the supplement.
It must be acknowledged that longer-term studies on Curcumin side effects are needed.
Curcumin and stomach issues
There have been a few reports of stomach issues from people taking Curcumin, for example bloating, nausea, and diarrhea, the supplement may also worsen stomach conditions like gastrointestinal reflux disease.
Curcumin/turmeric may cause skin irritation, if used by people with liver disease or people who consume a lot of alcohol it may cause the liver to become toxic.
Curcumin may hurt those with gallbladder problems like bile duct obstruction or gallstones so best to avoid taking it, people who take blood thinners like Warfarin should avoid Curcumin as it may slow down blood clotting.
Curcumin may increase urinary oxalate levels in the body, these increased levels in the urine may lead to further kidney stones forming.
Curcumin Dosage
Curcumin on its own has poor bioavailability meaning that it doesn’t absorb very well so you don’t get the full benefit of its potential.
One very good way to enhance Curcumin’s bioavailability and absorption are to add black piperine to it, always buy a Curcumin supplement with black piperine added because it will improve the absorption rate of Curcumin by as much as 2,000 percent bringing you enhanced health benefits.
Curcumin is now available in different forms including tablets, capsules, energy drinks, and ointments.
The recommended dosage varies, it depends on what condition is being treated, for example, the Arthritis Foundation recommends 400-600 milligrams of Curcumin capsules 3 times each day for the treatment of arthritis.
On the other hand, someone with rheumatoid arthritis would need to take 500 milligrams per day, it is usually taken when eating food. Studies on Curcumin have demonstrated that doses up to 2,000 milligrams per day are safe in the short term (3 months)
Frequently asked questions
What is the difference between Curcumin and Turmeric?
People get confused between Curcumin and Turmeric, so what is the essential difference? Curcumin comes from Turmeric it is the main active component in Turmeric (about 3% by weight), supplement manufacturers extract Curcumin from Turmeric because it is much more potent than Turmeric.
Turmeric is a very popular spice that is made from the root of the Curcuma longa, that is a flowering plant belonging to the ginger family, we know that a lot of people use Turmeric to add flavor to food, and studies have suggested that it has healthy benefits but not to the same degree as Curcumin.
Which is better Curcumin or Turmeric?
People may assume that by adding Turmeric to their diet they will get the same benefits similar to Curcumin but that isn’t the case as I mentioned earlier Curcumin is only 3% of Turmeric powder by weighing.
Most of the studies used Turmeric extracts that contained a very high percentage of Curcumin administered in doses of more than 1,000 milligrams each day, as you can see it would be nearly impossible to get to these levels by simply adding Turmeric to your cooking.
Scientists believe that adding Turmeric to your food daily for a long period may help to offset the damage done by free radicals in the body, remember free radicals cause oxidative stress and inflammation in the body, therapeutically speaking Turmeric powder on its own is of little value, taking a Curcumin supplement with piperine will give you so much more in terms of health benefits.
I’ve heard of Curcuminoids but what are they?
Turmeric spice contains a range of phytochemicals, curcuminoids are one of those others are bisdemethoxycurcumin and desmethoxycurcumin, studies have shown that Curcumin is the most abundant and active with a vast range of therapeutic health benefits.
How many Curcumin supplements should I take?
People often ask, could I take Curcumin supplements every day? Curcumin is a very active compound with the potential to improve many health conditions such as arthritis, inflammation, pain, swelling, anti-aging, joint pain and so much more.
It is important to point out that all of the studies have focused on using Curcumin over the short term, we need longer-term studies to conclusively prove its efficacy and safety.
How should you take Curcumin?
Curcumin is best absorbed where there is fat or oil, it is fat soluble, so we recommend that you take your Curcumin supplement with a meal or just after.
Bioavailability
Bioavailability is a word that means how quickly and by how much a nutrient/product is absorbed into the body, if it is a poorly bioavailable nutrient/product its absorption or digestion will be much harder and won’t get to where it will have the most beneficial health benefits.
Is Curcumin difficult to absorb?
Yes, it is so what is the best thing to do? scientists have discovered that using Curcumin extract from Turmeric root can give a boost to absorption levels. However, the best way to make Curcumin more bioavailable and absorbable is to add black piperine this will increase its healing powers by a massive 2,000%.
What should you be looking for on a Curcumin supplement label?
Never buy a curcumin supplement unless the formula contains piperine, piperine is the strong active component of black pepper, ask already stated black piperine has a strong effect on how Curcumin absorbs into the body, some studies have shown that combining Curcumin and essential oils or soy lecithin can increase its bioavailability.
Is it safe to take Curcumin supplements?
All of the main studies concluded that Curcumin is a generally safe supplement to take in the short term, the only issue is high doses may cause some side effects mainly stomach upset (bloating, nausea, and diarrhea) the side effects of taking Curcumin over the long term are as yet unknown.
I’m breastfeeding, can I take Curcumin?
Small amounts of Curcumin found in food are safe, however, the American Pregnancy Association has said that taking Curcumin in large doses may be associated with pregnancy risk, so the best advice is to speak to your doctor about Curcumin dosage.
Is Curcumin safe to give to children?
No studies have been done on Curcumin and children so we don’t know if there will be any side effects, we don’t recommend that Curcumin be given to children.
I’m taking medications, is it safe to take curcumin?
If you are taking prescription blood thinning medications like Clopidogrel (Plavix) Warfarin (Coumadin) Aspirin or others the answer does not to mix Curcumin with this type of medication.
It may increase the effect of the blood thinning medications increasing the risk of bleeding, if you take drugs for stomach acid do not take Curcumin as well because it may increase the amount of acid in your stomach.
If you take drugs for Diabetes do not mix Curcumin with these because Curcumin may strengthen the effects of these drugs and increase your low blood sugar.
Where should I store Curcumin supplements?
The first rule is to store your Curcumin supplements away from your children secondly store them in a cool dry place, not in the fridge.
Summary
Curcumin is a natural polyphonic compound extracted from Turmeric, many studies have demonstrated that it has some extraordinary health benefits, mainly because of its anti-inflammatory and antioxidant properties.
Scientists have revealed its potential in treating the symptoms of debilitating diseases such as rheumatoid arthritis and osteoarthritis, certain cancers, neurodegenerative disease Alzheimer’s, and neuropsychiatric conditions.
The evidence is growing that Curcumin can act to protect against cardiovascular disease, the number one killer in the world gastrointestinal disease, and liver disease.
The only downside is the fact that all the studies have been over the short term, Curcumin has shown to have good health benefits however we need more detailed long-term studies to ascertain whether there are side effects from long-term use.
References:
https://www.cancer.gov/about-cancer/treatment/clinical-trials/intervention/curcumin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/
https://clinicaltrials.gov/ct2/show/NCT01383161
https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin#introduction
https://lpi.oregonstate.edu/mic/glossary#clinical-trial
https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-019-3327-2
https://www.ncbi.nlm.nih.gov/pubmed/16870699
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You say in your article that “in a number of these studies have demonstrated promising results.” What current research is going on in this field to confirm these preliminary results, especially in regards to cholesterol research?
Has Curcumin been shown to lower blood pressure?
I am interested in these studies because strokes run in my family and I had a light stroke back in 2013.
Hi Rick,
Thanks for your questions first in this study Curcumin didn’t have any effect on blood pressure, the article is about Curcumin there is no link between it and cholesterol according to this study. Cholesterol can be lowered naturally read this.
Fintan
Wow thanks for such educational post. I have met lots of people who complain about inflammation and anxiety attack both in old and young people. These health problems go a long way to affecting the individual that sometimes they just keep to themselves. Others go for drugs that causes serious sauce effect because of the chemical substances in it.
I love the effectiveness of curcumin as explained in this post and from my knowledge on tumeric I must say I’m quite eager to suggest it to some of the people I know have health issues that this drug can sure. Thanks for sharing.
Hi Chloe,
Thanks for your comments.
Fintan
Inflammation and muscle soreness! I deal with this problems on a regular. I think that the curcumin supplement might just be what I need to deal with the problem I face. I can’t believe that it really does have so many benefits. You have given so much information on it. This problems I face is due to me overstretching my body doing regular exercises and work out. Thank you for the information here. Cheers!
.
Hi John,
A lot of people who exercise regularly and push themselves find they end up with muscle soreness, Curcumin is really good at helping this
Fintan
Hi,
The truth is unaware of the benefits of curcumin as a nutritional supplement. I am pleased to know now that curcumin has important anti-inflammatory and antioxidant properties.
Because our body is not able to absorb curcumin correctly, they recommend mixing it with black pepper, to improve its absorption.
I think it can be very beneficial for our health, with all the precautions you indicate. In my case before making the purchase I will consult with my trusted doctor to know your opinion.
Excellent article with lots of information.
Regards! Claudio
Hi Claudio,
Thank you for your comments.
Fintan
I alternatively use curcumin, turmeric and ginger for prevention. I use them in food but also in different preparations, in combination with other natural products. Even today I made a preparation with ginger powder, lemon (all with rind), garlic, honey and water, cooked together (except honey) for the natural lowering of cholesterol. It’s an excellent post.
All the best to you
Carmen
Hi Carmen,
I’m so glad that you are very aware of the benefits of Curcumin and mixing it with other natural products.
Fintan
Thank you so much for this highly informative post,i think I will need to share the link with my big aunt, she has been battling inflammations for quiet some times now and I hope this will really be helpful to her, how exactly do curcumin help to get rid of fatty deposits in the arteries? it sounds somehow strange to me.
Hi Charles,
Thank you for your comments, fatty deposits in the arteries cause inflammation, they also cause blockages sometimes leading to heart attack or stroke. When inflammation happens the endothelial that’s the inner lining of the artery doesn’t do its job of keeping the blood flowing to the main arteries Curcumin can help to calm the inflammation and prevent this happening.
Fintan
This is so much more. I recently read about curcumin but didn’t see that it had so much more benefits especially with cardiovascular diseases. It’s good to know that one can really use this for pains and joint problems which is a big issue for me. When I read your question and answer, I didn’t see you say anything about pregnant women, can they also use the curcumin supplement?
Hi Henderson,
Thank you for your comments,Curcumin and pregnancy may not be a good mix, best advice is to speak to a doctor before consuming.
Fintan
It seems like Curcumin certainly has potential to be a very effective supplement to include in my diet. The part about how it can relieve muscle soreness is particularly interesting as I am an athlete myself. But I am a younger person (under 18) and I’m not sure if I’m actually able to include this into my diet. Are there natural ways other than tumeric which could help me get similar benefits that Curcumin provides?
Hi Kevin,
I think that because you are so young, you could prevent muscle soreness by doing a number of stretching exercises following strenuous exercise.
Fintan
Wow! So much information about curcumin. Though I have heard a lot about it but I always think it is just another turmeric. I never knew it is an extract from turmeric and much more potent and useful. Tha ks for clearing my misconceptions about curcumin and turmeric. By the way, curcumin seems to be like a magical product that has a solution to most body health needs. Going by all I have read here, it surely is very potent.
great article!
Hi Roland,
Thanks for your comment, Curcumin is indeed a very potent antioxidant and anti-inflammatory good for many health conditions.
Fintan