Curcumin: Anti Inflammatory, Easing Pain and Joint Problems 2024
Picture curcumin as your body’s firefighter, always on standby and ready to spring into action to put out the flames of inflammation. Like a firefighter extinguishes fires to prevent damage, curcumin smothers the slow-burning flames of inflammation and oxidative stress, which can harm cells, tissues, and organs if left unchecked.
Curcumin is the primary ingredient in turmeric, the golden spice from the root of the Curcuma longa plant. A member of the ginger family, turmeric owes its yellow-orange hue to curcumin.
In natural medicine, turmeric has earned its reputation as a go-to remedy. It is historically valued for its ability to address a wide range of conditions, from arthritis and digestive disorders to wound healing.
But modern science has been catching up. In the 1800s, scientists Henri Auguste Vogel and Pierre Joseph Pellitier reported that they'd isolated a “yellow coloring-matter” from turmeric and named it curcumin.
In 1949, authors of a paper published in Nature were the first to identify curcumin’s ability to fight bacteria. Interest in curcumin later surged in the 1970s, leading to over 17,000 published studies over the past 50 years.
This host of studies shows that curcumin is an anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer agent rolled into one.
Whether you sprinkle turmeric on your meals or take it as a supplement, curcumin is one nutrient that can really benefit your wellness routine.
Benefits
Curcumin has many talents and roles, but a few main ones are highlighted below.
1. The Firefighter
Curcumin is renowned for its ability to douse the flames of inflammation and oxidative stress, two drivers of chronic diseases such as heart disease and diabetes.Curcumin helps manage Type 2 diabetes by inhibiting nuclear factor-kappa B, a molecule that fuels inflammation. It also enhances the function of beta cells to improve insulin sensitivity.
By improving endothelial function and reducing oxidative stress and inflammation, curcumin keeps your blood vessels clear and helps protect against conditions like atherosclerosis and heart failure.
If oxygen levels drop, such as in blood vessel blockage or conditions like chronic obstructive pulmonary disease (COPD), asthma, or emphysema, curcumin steps in to protect your heart cells from damage and death. Curcumin can also shield the heart from damage caused by certain medications, according to a 2024 review.
Curcumin has the potential to tackle a variety of “blazes,” from Parkinson’s in animal models to aging to cancer in humans. According to a 2015 review, curcumin not only slows the formation of various tumors but can also limit their growth and spread.
2. Joint Protector
Research shows curcumin can go toe-to-toe with ibuprofen to ease pain and improve function in people with osteoarthritis. A 2009 randomized controlled trial found that turmeric extracts worked just as well as ibuprofen for treating knee osteoarthritis. This finding was backed up in 2014 when another study showed turmeric (Curcuma domestica) provided comparable relief for knee pain and stiffness. But curcumin doesn’t just mask pain; it also slows joint degeneration.What also sets turmeric apart is its ability to deliver these benefits with fewer side effects—especially when it comes to reducing abdominal pain and discomfort sometimes associated with ibuprofen.
3. Brain Booster
Curcumin may be able to help prevent and treat Alzheimer’s disease, the most common type of dementia among older adults. It tackles two major culprits: brain inflammation and the buildup of beta-amyloid plaques, which are linked to Alzheimer’s. Curcumin improved memory by 28 percent in adults with mild memory issues, showing potential for sharpening cognitive function, according to a 2018 study.Curcumin also boosts your mood. A 2017 meta-analysis revealed that curcumin can reverse depression and anxiety, earning it a reputation as a natural antidepressant. A 2013 clinical trial showed it is as effective as fluoxetine (commonly known as Prozac)—without the risk of suicidal thoughts that can accompany the prescription drug.
Other Benefits
In addition to playing the above roles, curcumin has hepatoprotective properties, potentially preventing liver disorders related to oxidative stress.It also directly interacts with gut bacteria. Studies show that curcumin promotes beneficial bacteria like bifidobacteria and lactobacilli while reducing harmful bacteria such as enterococci and enterobacteria. This shift in gut flora may help explain curcumin’s immune-boosting, anti-inflammatory, and cholesterol-regulating effects.
Curcumin Supplementation Linked to 54% Reduction in Age-Related Vision Loss Risk
A study from the Stanford University College of Medicine has found that a nutritional supplement derived from turmeric significantly reduces the risk of age-related macular degeneration (AMD), the leading cause of vision loss among Americans.
The retrospective cohort study followed nearly 2 million people over 50. It found that people who took curcumin supplements reduced their risk of developing AMD and blindness by more than 50 percent.
Curcuma-based nutritional supplements (CBNS) are infused with curcumin, the active ingredient. Curcumin is derived from the root of Curcuma longa, the scientific name for the turmeric plant. This bright yellow spice, widely used in Indian cuisine, has long been valued in traditional wellness practices.
The study’s findings were published online in JAMA Ophthalmology.
Fun Facts
- Turmeric is commonly used as a natural dye for food and textiles.
- Don’t be fooled by the similar names; curcumin and cumin may sound alike but come from entirely different plants. While curcumin is the active compound in turmeric’s rhizome (rootstock), cumin comes from the seeds of the Cuminum cyminum plant, part of the carrot family. Both pack a punch with antioxidant and anti-inflammatory effects but differ in potency and health benefits.
- According to a list compiled by GreenMedInfo, turmeric has shown effectiveness comparable to at least 14 prescription medications, including atorvastatin (trade name Lipitor), aspirin, and oxaliplatin (medication for colorectal cancer).
- While curcumin tends to steal the show, turmeric has another notable ingredient: aromatic-turmerone. A 2014 study showed that aromatic-turmerone regenerated neurons in rats, suggesting a possible use for neurological disorders.
- Turmeric has been safely used in food and medicine for over 5,000 years.
Favorite Hangouts
Get curcumin from food sources if you can. Whole turmeric root, which contains curcumin, aromatic-turmerone, and a host of other bioactive compounds still being explored, could offer more comprehensive benefits than supplements alone. Why settle for one firefighter when you can have the whole team working to protect you?
Some dietary sources of curcumin include the following:
- Turmeric (plant): Turmeric from the root of Curcuma longa is the richest natural source of curcumin, with curcumin making up approximately 3 percent to 8 percent of its composition, depending on the growing conditions.
- Ground turmeric: A dessert spoon of turmeric powder (about 3 grams) typically contains between 30 and 90 milligrams of curcumin. The highest concentration of curcumin is found in pure turmeric powder, averaging 3.14 percent by weight.
- Mango ginger: A turmeric relative with a mild, mango-like fragrance, mango ginger contains curcumin, the same compound responsible for turmeric’s anti-inflammatory benefits, and has traditionally been used in both food and medicine.
- Curry powder: Although curcumin is one of the main ingredients in curry powders, most curry powders contain relatively low levels of curcumin, and their contents vary significantly.
- Other food items: You might already be consuming curcumin without even knowing it. Because of its vibrant color, turmeric is often added to mustard, cereals, cheese, chips, mayonnaise, butter, pickles, and baked goods. These foods contain small amounts of curcumin.
Recipe: Golden Spice Latte
Got five minutes? Whip up this cozy, anti-inflammatory drink that’s packed with curcumin. The black pepper enhances curcumin’s absorption, giving you a little extra health boost!
Serving size: 1 cup
Ingredients:
- 1 cup milk (dairy, almond, oat, or coconut)
- 1 teaspoon coconut oil
- ½ teaspoon ground turmeric
- ¼ teaspoon cinnamon
- Pinch of black pepper
- 1 teaspoon raw honey or maple syrup (optional)
Instructions:
- Add all ingredients to a small saucepan and heat on medium-low until oil is melted.
- Whisk together, then let the mixture simmer for about 5 minutes, stirring occasionally.
- Remove from heat, pour into your favorite mug, and enjoy it warm.
- Grate fresh turmeric root into salads for a zesty, earthy flavor and vibrant color.
- Sprinkle ground turmeric into scrambled eggs or tofu for a golden, nutrient-packed breakfast.
- For a tropical twist, blend turmeric into smoothies with banana, pineapple, and coconut milk.
- Add turmeric to soups like lentil, carrot, or butternut squash for a warming, nutritious kick.
- Stir turmeric into rice or quinoa while cooking for a subtly spiced, golden-hued side dish.
- Mix turmeric with olive oil, lemon juice, and black pepper in salad dressings for a tangy, healthful drizzle.
- Incorporate turmeric into marinades for chicken, tofu, or fish to add a punch of flavor.
- Toss turmeric into roasted vegetables like cauliflower, carrots, or potatoes for a tasty, spiced side.
- Add turmeric to curries and stews for that classic, earthy flavor.
- Sprinkle turmeric into roasted nuts or seeds for a savory, anti-inflammatory snack.
How to Optimize Absorption
Curcumin has a weakness: poor absorption. However, combining it with black pepper (which contains piperine) can increase its absorption by 2,000 percent, according to an early study. In traditional Indian cooking, you’ll often see turmeric and black pepper used together in spice blends.
Curcumin is lipophilic, meaning it dissolves in fat, so consuming it with oil or fat can help your body absorb it more effectively.
Other Sources
Beyond food, there are a few other ways to reap the benefits of curcumin.
Oral Supplements
Commercial curcumin supplements typically consist of a blend of curcumin, demethoxycurcumin, and bisdemethoxycurcumin. However, they may contain multiple ingredients, and discrepancies between labeled and actual ingredients or their amounts are common. Several types of curcumin and turmeric supplements are available on the U.S. market, including:- Turmeric root powder: This is the simplest form, made by drying and grinding the whole turmeric root into powder. While it contains curcumin, the concentration is relatively low, usually around 2 percent to 5 percent.
- Curcumin extracts: These extracts are obtained by isolating and concentrating curcumin from turmeric root, resulting in a higher percentage of curcuminoids (often up to 95 percent). In fact, 95 percent curcumin powders are often used in medical studies, and some high-potency extracts reach concentrations of 98 percent or higher.
- Capsules: Turmeric and curcumin powders are frequently encapsulated for easy, precise dosing.
- Liquid: Both turmeric and curcumin are available in liquid form. Liquid supplements often contain additional ingredients, so make sure to read the ingredient label.
- Gummies: Curcumin gummies are a fun and convenient option for people who dislike swallowing pills. However, they often come loaded with added sugar and fillers, which can counteract the health benefits you’re aiming for, so read the ingredient label.
In addition to piperine, different delivery methods are sometimes used to improve the body’s absorption of curcumin in supplements, such as tiny particles (nanoparticles), fat-based carriers (liposomes), and other structures that help curcumin get into the system more effectively.
While curcumin extracts are sold as over-the-counter dietary supplements in the United States, often with labels claiming 95 percent curcuminoids, the U.S. Food and Drug Administration (FDA) does not strictly regulate these assertions. Since dietary supplements in the United States do not require extensive premarketing approval from the FDA, manufacturers are responsible for ensuring their safety. Still, they are not required to prove safety or effectiveness before marketing.
Beyond manufacturers’ sometimes-inflated claims about curcumin content, which, along with the use of synthetic curcuminoids, is the primary concern in North America and Europe, contaminants are also a problem with spices and supplements. A 2023 study in Food and Chemical Toxicology found that almost one-third of 233 turmeric samples from an area in Pakistan contained Sudan dyes, which are illegal food additives used to color spices. The International Agency for Research on Cancer (IARC) considers Sudan dyes indirectly carcinogenic.
The study also found that over 30 percent of turmeric samples contained a level of aflatoxins deemed unsuitable for human consumption. Aflatoxins are substances produced by the Aspergillus fungal species and are labeled as a Class 1 carcinogen by the IARC. Another 2020 study concluded that turmeric may have “very high levels of bacterial spore contamination.”
In a study of regions that produce over 80 percent of the world’s turmeric supply, researchers found that 14 percent of turmeric samples contained levels of lead over 500 times the regulatory limit in Pakistan, India, and Nepal.
These findings demonstrate the importance of sourcing high-quality supplements. When choosing a turmeric supplement, make sure to check the label or ask the manufacturer if it has been tested for heavy metals, mycotoxins (like aflatoxins), synthetic curcuminoids, and overall purity, including the presence of contaminants like Sudan dyes. Alternatively, you can opt for the whole-food form of turmeric to reduce the risk of these contaminants. Whenever possible, choose organic to help minimize exposure to potential toxins, such as pesticides and herbicides like glyphosate.
Topical Applications
Turmeric essential oil is extracted from turmeric root. It contains turmerones, another class of bioactive compounds found in turmeric.Additionally, curcumin creams have been developed for skin health. A 2012 study found that a topical curcumin formulation was equally effective as oral curcumin in suppressing tumor growth in a mouse model of skin cancer.
Curcumin can be obtained through transdermal patches that release it slowly through the skin. In a 2022 study, these patches were found to be effective as an adjuvant analgesic in reducing acute postsurgical pain in patients.
Supporting Cast of Nutrients
Taking large amounts of curcumin in supplement form can sometimes cause mild digestive discomfort like gas, diarrhea, and cramping, along with occasional headaches and nausea. But if you pair turmeric with ginger, it’s like calling in an extra fire truck to the scene.
This duo works to reduce inflammation and pain while calming nausea and easing those potential digestive side effects.
Deficiency
As curcumin is not an essential nutrient, there isn’t a recognized condition known as “curcumin deficiency.” Unlike vitamins or certain minerals, a lack of curcumin in the diet does not cause any specific symptoms.
Recommended Dietary Allowance
The FDA has designated curcumin as generally recognized as safe (GRAS). However, since curcumin is not an essential nutrient, the National Academy of Medicine hasn’t established its Recommended Dietary Allowance (RDA).The Joint FAO/WHO Expert Committee on Food Additives (JECFA) and the European Food Safety Authority (EFSA) have established an acceptable daily intake (ADI) for curcumin of up to 3 milligrams per kilogram of body weight. A 2001 study demonstrated good tolerability and safety profiles of curcumin, even at doses ranging from 4,000 to 8,000 milligrams per day. Doses exceeding that were considered unacceptable to the study’s participating patients due to the bulky volume of the supplement. Other research has demonstrated the safety of curcumin at doses up to 12 grams a day for three months.
Toxicity
Turmeric in food is generally safe for most people. However, when it comes to supplements or higher doses, certain groups should be cautious and consult a health care provider, especially if taking medications. The following risk factors must be considered:
- Gallbladder issues: Turmeric can stimulate bile production, which may aggravate gallbladder problems like gallstones or bile duct obstructions.
- Pregnant women: Consuming turmeric in food is generally safe during pregnancy, but taking turmeric supplements or high doses could stimulate uterine contractions or affect pregnancy.
- Bleeding disorders: Turmeric may slow blood clotting, potentially increasing the risk of bleeding in people with conditions like hemophilia or those who bruise easily.
- Iron deficiency: Turmeric may interfere with iron absorption, so those with anemia or low iron levels should avoid consuming it in excess.
In a 2004 clinical trial, 15 colorectal cancer patients received curcumin doses ranging from 0.45 to 3.6 grams daily for up to four months. They reported experiencing nausea and diarrhea, along with elevated levels of serum alkaline phosphatase and lactate dehydrogenase, which might suggest liver, bone, or tissue problems (but these could be related to cancer progression in these patients).
Other potential adverse effects of curcumin include severe abdominal fullness or pain. Individuals taking turmeric supplements have experienced dry mouth, flatulence, stomach irritation, and hepatotoxicity (symptoms include jaundice, dark urine, fatigue, and multiple joint pain). The long-term use of high doses of turmeric or curcumin supplements can cause stomach upset and even stomach ulcers.
Interactions
In lab studies, curcumin has been shown to prevent platelets from clumping together. Thus, it may increase the risk of bleeding for people who are on blood-thinning medications such as aspirin, clopidogrel, dalteparin, enoxaparin, heparin, ticlopidine, and warfarin.
Curcumin may also interact with medications that reduce stomach acid, potentially increasing stomach acid production. These medications include cimetidine, famotidine, ranitidine, esomeprazole, omeprazole, and lansoprazole. Curcumin may also enhance the effects of diabetes medications, raising the risk of low blood sugar.
Some curcumin supplements also include piperine for better absorption. However, piperine may increase the amount of certain drugs in the body system and slow the body’s removal of them. Medications that may be affected include phenytoin, propranolol, theophylline, and carbamazepine.
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