Turmeric is used widely in Chinese and Ayurvedic medicine systems. Curcumin is the main ingredient of turmeric, which is responsible for its health benefits. This ingredient helps with arthritis, diabetes, and dyslipidemia due to its antioxidant and anti-inflammatory properties. Organic turmeric supplements are a popular natural remedy that offers a range of potential health benefits. These also contain additional ingredients like black pepper or probiotics, which can enhance the absorption and effectiveness of the curcumin.
Turmeric is used in cosmetic products, supplements, and the pharmaceutical industry. Turmeric supplements are standardized to 80–95% curcuminoids, especially curcumin, for maximal health benefits. Curcumin is a natural polyphenol extracted from turmeric.
Health benefits of turmeric supplements
Curcumin metabolites circulate in higher concentrations after curcumin consumption which reduces the symptoms of metabolic diseases like arthritis. It is considered safe and well tolerated by the body. Curcumin has anti-nociceptive properties also. According to the Arthritis Foundation, 500 mg capsules of curcumin can be taken twice daily to deal with symptoms of osteoarthritis and rheumatoid arthritis.
Curcumin has hydroxyl and methoxy groups responsible for anti-inflammatory and anti-oxidant properties.
Curcumin scavenges free radicals and can improve antioxidant levels in those who are susceptible to oxidative stress. Curcumin supplements reduce oxidative stress and it depends on the dose of curcumin and treatment duration.
Curcumin extract prevents diabetes (type 2) in people with pre-diabetes. It also improves β-cell functions. Studies have also mentioned that curcumin.
Bioavailable curcumin has a positive effect on weight management in overweight people. Curcumin supplementation has been shown to increase weight loss and waistline reduction. It also reduces BMI,
Curcumin is beneficial for digestive health. Curcumin supplements containing 1000 mg curcumin and 1.25 mg extract of piperine taken twice daily increase healthy gut bacteria.
Curcumin may be helpful in depression because it relieves anxiety and depressive symptoms due to its anti-inflammatory, antioxidant, and anti-depressive properties.
Curcumin supplements reduce functional dyspepsia symptoms. A study found that curcumin supplements are equally effective as omeprazole in relieving symptoms like bloating, unexplained stomach pain, feeling of fullness, etc.
People with mild to moderate ulcerative colitis may benefit from turmeric supplements. It is well-tolerable and helps improve the quality of life in these patients.
High-intensity physical activity leads to exercise-induced muscle damage. Curcumin improves exercise performance and reduces muscle damage due to its anti-inflammatory and anti-oxidant properties. It works by reducing creatine kinase and modulating inflammation caused due to physical activity.
Turmeric and curcumin may be beneficial for patients with metabolic syndrome because it is effective in reducing serum total cholesterol levels
Turmeric supplements are beneficial for skin health due to their anti-inflammatory activity. It is beneficial for managing chronic inflammatory skin diseases.
Turmeric and curcumin supplements improve the parameters of liver function tests. It improves levels of two important liver enzymes, Alanine transaminase, and Aspartate aminotransferase
Frequently Asked Questions
How to choose a good turmeric supplement?
Remember these important tips while choosing turmeric supplements:
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Choose high-quality curcumin supplements because they may provide up to 95 percent curcuminoids.
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Choose the one that also has black pepper. The combination of turmeric and black pepper works synergistically.
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Fermented turmeric supplements are also a good option like Organic Fermented Turmeric by Dr. Mercola. These supplements have good absorption in the body.
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Check the ingredients. Some supplements may also contain ashwagandha, chamomile, ginger, holy basil, etc. These ingredients are supporting and have multiple health benefits.
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Choose the dosage based on the doctor's recommendation.
Should curcumin have black pepper?
Black pepper increases the absorption of curcumin. Some studies have found that it increases the bioavailability of curcumin by 2000%
Is fermented turmeric good for you?
To harness the health benefits of turmeric, it must be in highly bioavailable form. Fermentation increases the anti-oxidant potential of turmeric and curcuminoid concentration. Fermented turmeric has numerous health benefits.
What does fermented turmeric do for the body?
Difference between turmeric and fermented turmeric?
Fermented turmeric has greater bioavailability which means it is more rich in active and water-soluble nutrients that are easily absorbed and utilised by the body. Fermentation of curcumin produces an active compound Tetrahydrocurcumin which makes it more potent. Fermented form of turmeric benefits gut microbiota and supports gut health.
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