A lot of people think that turmeric and curcumin are the same. It is not exactly correct. Curcumin is in fact the active constituent found in turmeric. It is responsible for the medicinal properties of turmeric.
Curcumin is the natural polyphenol found in the underground stem (rhizome) of turmeric. It is a bright yellow-orange coloured spice commonly used in Asian countries. It has a long history of traditional use as medicine and spice since the times of Ayurveda.
However, the bioavailability rate of curcumin is very low. Your body does not get its complete benefits. Therefore, curcumin is extracted to make supplements with better results.
Its Effects
Turmeric has been used for its medicinal properties for centuries now. In the latest study, curcumin has shown a lot of potential in the treatment and prevention of diseases. However, a lot of research is still needed in this area.
Some of its benefits are as follows:
- Anti-inflammatory:
Turmeric has been used against inflammation in Ayurveda for centuries. And now it is scientifically proven that curcumin is the main constituent responsible for fighting against inflammation. It is used in many anti-inflammatory drugs. - Anti-oxidant:
Oxidation is the primary factor in ageing and other various conditions. Curcumin is a potential anti-oxidative that can neutralize the free radicals in our bodies. Studies show curcumin can help stimulate other antioxidants too. - Reduces risk of heart disease:
Heart disease can be caused by various factors. The antioxidant and anti-inflammatory properties of curcumin contribute to improving your heart’s health. The endothelial is an internal membrane of the heart which regulates blood pressure and blood clotting. In latest studies, curcumin has been proven effective in improving the functioning of the endothelial membranes. - Treat or prevent Diabetes:
The anti-inflammatory and antioxidant properties of curcumin help in preventing diabetes to a fair extent. The studies have found impressive results to control diabetes in experiments performed on animals. However, more studies are still needed to confirm its effectiveness in humans. - Boosts Skin Health:
Turmeric is used in ayurvedic medicines and beauty products commonly. Its antimicrobial properties help improve skin health. It nourishes and repairs skin cells. Curcumin may be effective in treating acne, psoriasis, eczema and ageing. - May help in treating Alzheimer:
Neurons are responsible for receiving and sending signals to the brain. The BDNF( brain-derived neurotrophic factor) is the gene that gives instructions for protein formation responsible for brain functioning. This protein is involved in instructing the brain for drinking, eating, and maintaining body weight. It plays a vital role in the memory and the learning process.
In some studies, it has been found that curcumin can delay the ageing of the brain. It can boost up the BDNF level efficiently. Lower levels of BDNF can result in brain disorders like Alzheimer. Thus curcumin can help reverse brain degeneration. - Improves Digestion:
Turmeric is a widely used spice in Asian countries. It adds flavour and colour to the food. This spice is usually used in ayurvedic medicines as a digestive agent. It is helpful in improving digestion.
Side Effects
Turmeric has various health benefits when you take it in a small amount. A large number of curcumin doses can lead to some negative effects.
- It can upset your stomach. The elements that can prove beneficial to your digestive system can irritate your stomach if taken in a higher amount. Its high dosage can stimulate gastric acid.
- All the components of curcumin are not yet tested. So using it with other formulations can have adverse effects.
- The supplements must be taken according to the doctor’s prescription. High dosage can lead to nausea, gastrointestinal issues or even bleeding.
Best ways to use it
There are two main sources of curcumin:
- Food:
Curcumin is found in turmeric. It’s one of the main constituents of turmeric. You can directly add this dried spice in the form of powder to your food. It is also used for food coloring. - Supplements:
Curcumin is present in a very small amount in turmeric. Hence it is extracted to make supplements. Due to its low bioavailability, it is often formulated with other piperine.
A lot of curcumin supplements are available online and offline. But you must take them after consulting your doctor.
Takeaway
Turmeric is a spice that has various health benefits. Curcumin is responsible for all the medicinal properties present in turmeric. You can have a small amount of it every day for a healthy body. It has both positive and negative effects. It is helpful in the treatment of heart and brain-related disorders. A lot of research is going on to find its responsiveness in cancer treatment.
Various curcumin supplements are available online with hundreds of customer reviews. But before making any move you must check your medical history and consult your doctor.
Here are some top picks from Amazon for Curcumin Supplements: