Turmeric

In a 2019 CRN (Council for Responsible Nutrition) consumer survey on dietary supplements done in the U.S., 77% of Americans said that they take dietary supplements, with the 35 – 54 age group being the biggest users. Vitamins and minerals were the most popular supplement category, followed by specialty supplements, herbals and botanicals, sports nutrition supplements, and weight management supplements. Turmeric, an essential spice ingredient of most Nepali, features among the top ten best-selling nutritional supplements in the West today. Turmeric contains curcuminoids, the most important of which is curcumin, which has powerful anti-inflammatory and antioxidant properties. However, in its natural state, the curcumin content of turmeric is only around 3%, by weight, and it is poorly absorbed into the bloodstream. Piperine, a constituent of black pepper, significantly enhances the absorption of curcumin, so the most popular turmeric supplements also contain BioPerine (the trademark name for piperine).

Curcumin is a natural anti-inflammatory compound: Chronic, low-level inflammation plays a major role in most chronic diseases—cancer, heart disease, metabolic syndrome, Alzheimer’s, and other degenerative conditions. Curcumin is so strongly anti-inflammatory that it matches the effectiveness of some anti-inflammatory drugs. It blocks NF-kB, a molecule that travels into cell nuclei and triggers genes related to inflammation.
Curcumin increases antioxidant capacity: Oxidative damage, involving free radicals, is believed to be one of the mechanisms behind aging and many diseases. Free radicals react with important organic substances like proteins, fatty acids, and DNA. While curcumin is a potent antioxidant that can neutralize free radicals, it also boosts the activity of the body’s own antioxidant enzymes.

Curcumin boosts brain function and lowers risk of brain diseases: Many common brain disorders, including depression and Alzheimer’s, have been linked to decreased levels of brain-derived neurotrophic factor (BDNF), a growth hormone that functions in the brain. Curcumin boosts levels of BDNF, which increases the growth of new neurons and fights various degenerative processes. There is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine. Also, inflammation and oxidative damage play a role in Alzheimer’s, and curcumin has beneficial effects on both. Studies have also shown that curcumin can help clear amyloid plaques, a key feature of Alzheimer’s disease.

Curcumin may lower risk of heart disease: Endothelial dysfunction (inability of the lining of the blood vessels to regulate blood pressure, blood clotting, and other factors) is a major driver of heart disease. Several studies suggest that curcumin leads to improvements in endothelial function. In addition, curcumin reduces inflammation and oxidation, which play a role in heart disease, as well.

Turmeric may help prevent cancer: Studies have shown that curcumin can contribute to the death of cancerous cells, reduce growth of new blood vessels in tumors (angiogenesis), and spread of cancer (metastasis). Many studies indicate that curcumin can reduce the growth of cancerous cells in the lab and inhibit growth of tumors in test animals. There is also evidence that it may prevent cancers of the digestive system.

Curcumin helps relieve arthritis symptoms: Arthritis is characterized by joint inflammation, and since curcumin is a potent anti-inflammatory compound, it naturally may help with arthritis. In one study in people with rheumatoid arthritis, curcumin was found to be even more effective than an anti-inflammatory drug. Many other studies have studied the effects of curcumin on arthritis and noted improvements in various symptoms.

Curcumin may help delay aging: Since oxidation and inflammation are believed to play a role in aging, curcumin may have age-delaying effects, and if it can really help prevent heart disease, cancer, and Alzheimer’s, it would have obvious benefits for longevity.

References
1. CRN, Sept 30, 2019, https://bit.ly/3zscczA
2. Healthline, https://bit.ly/3vtVi0d