Fact Check
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Overview
Turmeric is a rhizome, a plant from the ginger family. It’s powder comes from the dried root of the plant and is a bright orange color.
That vibrant color comes from curcumin, a polyphenol in turmeric. This is the main source of the anti-inflammatory effects of turmeric.[1]
According to ancient medicine, plants have been used for thousands of years as ingredients of healing medicinal formulations. Turmeric is one that is widely accepted and used in modern medicine today.[2]
What are Some Benefits of Turmeric Curcumin?
- Anti-inflammatory – likely its most notable benefit, the curcumin in turmeric may help reduce inflammation.[3]
- Type 2 Diabetes – it may lower blood sugar. Although this can be a benefit, it can also interfere with medications, possibly lowering blood sugar too much.[4]
- Obesity – Turmeric curcumin for weight loss may help with a reduction in BMI, weight and waist circumference.[5]
- Inflammatory Bowel Disease (IBS) – although there are positive effects, more research is still needed.[6]
- Cancer – may reduce the risk of cancer and could potentially have therapeutic effects for cancer patients.[7][8]
- Depression – curcumin has been shown to potentially help with depression.[9]
- Alzheimer’s Disease – studies are showing positive results towards the treatment of this and other neurological disorders.[10]
What to Consider While Choosing the Best Turmeric Curcumin Supplements?
- Is there black pepper in the supplement? – Black pepper extracts help with absorption.
- Are instructions clear in regard to how much to take daily as well as how long to use the supplement?
- Is it organic? – Organic is best.
- Are there studies using the actual supplement and not just borrowed research?
- Is there an extensive list of ingredients? – If so, this could indicate the use of fillers and other ingredients you may not want to be taking on a regular basis.
- Are you taking other supplements and medications? – Be wary because underlying health conditions, medications and other supplements you’re taking, could have adverse effects.
- Is there 3rd party certification testing? – This is reassurance that there aren’t harmful levels of contaminants in the product. In addition, this is proof that what is on the label is in fact in the supplement.[11]
What are some of the Best Turmeric Curcumin Supplements being used Today?
- Turmeric Curcumin Plus – This formulation consisting of Natural Turmeric, Bioperine, and Curcumin. The formulation is 60% BioPerine & turmeric extracts and 20% curcumin.
- BioSchwartz Turmeric Curcumin with BioPerine – This supplement contains BioPerine, a black pepper extract that helps with absorption. It is non-GMO, free of fillers and free of the top allergens such as soy, gluten, and dairy. It is also 3rd party tested.
- Nature’s Nutrition Turmeric Curcumin with BioPerine – This supplement has BioPerine so you can be assured it is well absorbed. There’s 1,800 mg of turmeric curcumin and its also free allergens.
- Doctor Recommended Supplements Turmeric Curcumin with BioPerine – Poten in curcuminoids, it has 625mg.
- Me First Living Turmeric Curcumin – This supplement contains 1000mg of 95% curcuminoids and manufactured in an FDA-regulated facility.
- Garden of Life Mykind Organics Maximum Strength Turmeric – This supplement contains black pepper for absorption and probiotics for healthy digestion.
How often should I take turmeric curcumin?
As healing Ayurvedic spice turmeric with curcumin benefits is there for thousands of years, turmeric in food form is seemingly safe to use daily, for life.
In the United States, the FDA has noted that turmeric is generally regarded as safe and is being used as a supplement and ingredient in other foods such as cereals and cheeses.[2]
According to The Joint United Nations and World Health Organization Expert Committee on Food Additives, the Allowable Daily Intake of curcumin is 0-3mg/kg body weight (1.4mg/lb body weight).[12]
What are the Side Effects of Turmeric Curcumin?
Generally, turmeric curcumin side effects are fewer to find, but long term use may cause the gastrointestinal issue..[13]
Other side effects that have been seen:
- Diarrhea
- Headache
- Rash
- Yellow stool
- Increase in serum alkaline phosphatase and lactate dehydrogenase[14]
What Medicines should not be Taken with Turmeric?
When using a turmeric supplement, there are some medications it could interfere with due to its higher concentration.
Some medications to consider:
- Blood thinners
- Stomach acid reducers
- Blood sugar reducing medications
CAUTION: As with any supplement, please notify your treating physician if you are or are planning to take a turmeric curcumin supplement of any kind.[15]
Frequently Asked Questions
Q: What are the benefits of turmeric curcumin?
A: It has many scientifically proven health benefits, such as the potential to prevent heart disease, Alzheimer’s, and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.
Q: How much turmeric curcumin should I take per day?
A: Turmeric is safe for most people when consumed in amounts found in food. But turmeric can have side effects when taken in large doses.
Q: Why is turmeric curcumin good for you?
A: Turmeric curcumin usually does not cause significant side effects however, some people can experience stomach upset, nausea, dizziness, or diarrhea.
Q: When to take turmeric curcumin?
A: It is recommended to take curcumin supplement on an empty stomach 30 minutes before a meal or two hours after one. If you experience heartburn simply take it with food.
Are there Natural Ways of Getting Turmeric?
Yes! It is truly best to acquire the amazing benefits of turmeric curcumin, from foods themselves.
Try these ideas for adding more turmeric into your daily diet:
- Drink golden milk
- Use as a cold remedy
- Add to soups
- Instead of using a high sodium spice blend to make your rice yellow, simply add turmeric to your rice while cooking.
- Sprinkle turmeric into scrambled eggs.
- Add turmeric to stir fry.
- Add a dash to any smoothie recipe. Like add turmeric to a pumpkin smoothie to add nutrition and make the pumpkin color really pop.
Conclusion
Uses for turmeric curcumin supplements can have many positive effects and help us live our lives a bit healthier. They may even help us fight back illness and diseases.[16]
Educating yourself on what supplements you are looking to add to your daily intake and make your physician aware of them, will prove beneficial in the long run.
SOURCES
Health Insiders uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
[1] Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092
[2] Turmeric, the Golden Spice - Herbal Medicine - NCBI Bookshelf https://www.ncbi.nlm.nih.gov/books/NBK92752/
[3] Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53. Erratum in: Altern Med Rev. 2009 Sep;14(3):277. PMID: 19594223.
[4] Zhang DW, Fu M, Gao SH, Liu JL. Curcumin and diabetes: a systematic review. Evid Based Complement Alternat Med. 2013;2013:636053. doi:10.1155/2013/636053
[5] Akbari M, Lankarani KB, Tabrizi R, et al. The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. 2019;10:649. Published 2019 Jun 12. doi:10.3389/fphar.2019.00649
[6] Ng QX, Soh AYS, Loke W, Venkatanarayanan N, Lim DY, Yeo WS. A Meta-Analysis of the Clinical Use of Curcumin for Irritable Bowel Syndrome (IBS). J Clin Med. 2018 Sep 22;7(10):298. doi: 10.3390/jcm7100298. PMID: 30248988; PMCID: PMC6210149.
[7] Hutchins-Wolfbrandt A, Mistry AM. Dietary turmeric potentially reduces the risk of cancer. Asian Pac J Cancer Prev. 2011;12(12):3169-73. PMID: 22471448.
[8] Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS J. 2013;15(1):195-218. doi:10.1208/s12248-012-9432-8
[9] Naqvi F, Saleem S, Naqvi F, Batool Z, Sadir S, Tabassum S, Ahmed S, Liaquat L, Haider S. Curcumin lessens unpredictable chronic mild stress-induced depression and memory deficits by modulating oxidative stress and cholinergic activity. Pak J Pharm Sci. 2019 Jul;32(4(Supplementary)):1893-1900. PMID: 31680089.
[10] Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer's disease: An overview. Ann Indian Acad Neurol. 2008;11(1):13-19. doi:10.4103/0972-2327.40220
[11] Third-Party Testing Guidance | U.S. Anti-Doping Agency (USADA) https://www.usada.org/athletes/substances/supplement-411/reduce-risk-testing-positive-experiencing-adverse-health-effects/third-party-testing-guidance/
[12] Amalraj A, Pius A, Gopi S, Gopi S. Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives - A review. J Tradit Complement Med. 2016;7(2):205-233. Published 2016 Jun 15. doi:10.1016/j.jtcme.2016.05.005
[13] Turmeric | NCCIH https://www.nccih.nih.gov/health/turmeric
[14] Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092
[15] Bahramsoltani R, Rahimi R, Farzaei MH. Pharmacokinetic interactions of curcuminoids with conventional drugs: A review. J Ethnopharmacol. 2017 Sep 14;209:1-12. doi: 10.1016/j.jep.2017.07.022. Epub 2017 Jul 19. PMID: 28734960.
[16] Using Dietary Supplements Wisely | NCCIH https://www.nccih.nih.gov/health/using-dietary-supplements-wisely
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