Curcumin is a plant-based chemical that gives turmeric its vibrant yellow color. It has been most studied in the treatment of inflammation caused by chronic diseases such as Crohn’s disease, ulcerative colitis, and osteoarthritis. Because curcumin is more soluble in fat than in water, manufacturers often use some type of binder to help it absorb. This has resulted in a wide variety of formulations depending on the manufacturer.
If you’ve ever cooked an Indian dish with turmeric (and found you can’t scrub the yellow stains off your hands), you’ve probably come across curcumin. 😉 While curcumin appears in many other plant species, turmeric is its most common carrier—although it makes up only 3 percent of turmeric’s weight. Turmeric belongs to the Zingiberaceae plant family, which also includes ginger. The two roots look similar, although turmeric has smaller shoots and branches than ginger and is a deeper, almost orange, color. The culprit for that vibrant hue is curcumin, which is also sometimes called “Indian saffron” (and is often used as a dye by clothing manufacturers). Variations of this deep color are found in many plants (think blueberries, raspberries, and cocoa) and are called flavonoids . Flavonoids have a wide range of health benefits; that’s why dietary recommendations often include a wide range of colorful fruits and vegetables. In the case of curcumin, these benefits include anti-inflammatory and antioxidant properties. Ayurvedic medicine has long used curcumin as a common medicine, and it has recently gained a lot of popularity in Western medicine
The natural bioavailability of curcumin is relatively low. In other words, our digestive system has a hard time absorbing it and making its health-promoting properties “available” to our bodies. That’s because curcumin dissolves in fat, not water, and our bodies are “designed” to receive water-soluble nutrients. Many manufacturers get around this barrier by adding a fat-based binder, such as soybean oil, to their curcumin. As a result, the formulas for finished curcumin supplements vary from manufacturer to manufacturer, making it difficult to compare different products in the big picture.

Generally speaking, most manufacturers follow this basic process: They start with raw turmeric root, which they then dry and grind into a powder. Then they add the remaining ingredients and liquids to extract the curcumin from the ground turmeric. They filter the curcumin solution to remove impurities. They isolate the curcumin from the solution. They add bioavailability enhancers to allow the curcumin to be absorbed by the body.
Note: Formulations are not created equal! Many of us expect nutritional supplements to be relatively comparable. For example, if you buy vitamin C from one manufacturer, you can compare it to vitamin C from another and compare the amounts in the formula. This is not the case with curcumin. Due to its insolubility in water and the complexity of the formulas, true comparisons of different forms of curcumin are very difficult. Some companies conduct bioavailability studies that track the metabolized (“glucuronidated”) form of curcumin in the body, while others test the unmetabolized (“free”) form. This means that you cannot compare one gram of curcumin from Company A to one gram of curcumin from Company B. Keep this in mind when considering your purchasing options.
How can curcumin be supplied to the body?
Although curcumin is the most studied active ingredient in turmeric, it only makes up 3% of its weight. Therefore, whole turmeric (powdered whole root), while beneficial in some ways, is not an effective way to deliver curcumin to your body. Instead, choose a curcumin preparation that will help your body absorb the supplement quickly and efficiently.
As its popularity grows, turmeric is also becoming an ingredient in various types of cosmetics. It can be found in facial cleansers or moisturizers, toners and masks, skin care products such as serums and essences, and creams.
What health benefits does Curcumin have?
It is a natural anti-inflammatory compound
Inflammation, contrary to popular belief, is incredibly important to our bodies. It helps our bodies fight off foreign invaders and also plays a vital role in repairing damage that does occur. Without inflammation, pathogens like bacteria can easily take over and destroy our bodies. And while acute, short-term inflammation is beneficial, it can become a serious problem when it becomes chronic and inappropriately attacks the body’s own tissues. Scientists believe that chronic, low-level inflammation plays a major role in almost every chronic Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s, and various degenerative conditions ( Source , Source , Source ). Therefore, anything that can help combat chronic inflammation has the potential to prevent and even treat these diseases.
Curcumin is a powerful anti-inflammatory. In fact, it is so powerful that it is as effective as some anti-inflammatory drugs without the side effects ( source , source ). It blocks NF-kB, a molecule that travels to the nucleus of cells and turns on genes associated with inflammation. NF-kB is thought to play a major role in many chronic diseases ( source ).
Without going into too much detail (inflammation is incredibly complicated), the key takeaway is that curcumin is a bioactive substance that fights inflammation at a molecular level ( source , source , source ). Because curcumin is considered a powerful natural anti-inflammatory, that means it also has the ability to address a range of skin concerns, from redness to irritation to swelling to scarring. In addition, curcumin also has antioxidant properties that can have a big impact on your skin’s level of radiance.
Curcumin improves brain function and reduces the risk of brain diseases
It was once thought that neurons were unable to divide and multiply after we left early childhood. But that’s now known to be untrue. Neurons are capable of forming new connections, and in certain areas of the brain, they can also multiply and increase in number. One of the main factors driving this process is brain-derived neurotrophic factor (BDNF), a type of growth hormone that works in the brain ( source ). Many common brain disorders are associated with decreased levels of this hormone, including depression and Alzheimer’s disease ( source ). Interestingly, curcumin can increase BDNF levels in the brain ( source ). In this way, it can effectively delay or even reverse many brain diseases and age-related declines in brain function. It may also improve memory and make us “smarter,” which seems logical given its effects on BDNF levels. However, controlled human studies are needed to confirm this with certainty.
Curcumin reduces the risk of heart disease
Cardiovascular disease is the leading cause of death worldwide (source). Heart disease is incredibly complex and has many different contributing factors. It has been shown that curcumin can help reverse many of the steps in the process of developing this disease (source). Perhaps the main benefit of curcumin when it comes to heart disease is its ability to improve the function of the endothelium, which is the lining of blood vessels. It is well known that endothelial dysfunction is a major cause of heart disease and is associated with the inability to regulate blood pressure, blood clotting, etc. (source).
Several studies suggest that curcumin leads to improved endothelial function. One study found it to be as effective as exercise, while another found it to be as effective as the drug Atorvastatin ( source , source ). In addition, curcumin reduces inflammation and oxidation (as discussed above), which also play a role in heart disease. In one study, 121 people who had undergone coronary artery bypass surgery were randomly assigned to receive either a placebo or 4 grams of curcumin daily for several days before and after the surgery. The curcumin group had a 65% reduced risk of having a heart attack in the hospital ( source ).
Arthritis patients respond very well to curcumin supplementation
Curcumin can delay the aging process and fight chronic age-related diseases.
If curcumin can truly help prevent heart disease, cancer, and Alzheimer’s, it would have obvious benefits for longevity. That’s why curcumin has become so popular as an anti-aging supplement ( source ). Given that oxidation and inflammation are thought to play a significant role in the aging process, curcumin may have properties that go far beyond disease prevention ( source
The entry was created as a result of translation of the article: 10 Proven Health Benefits of Turmeric and Curcumin Photos: Unsplash and own materials
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