Curcumin is the main active ingredient in turmeric. Turmeric is native to Southeast Asia, but is popular all over the world. It is perhaps most popular in India, where it is one of the main spices in curry powders. Its flavor is warm and bitter, and it has a striking yellow color. Show Turmeric has been reported to have many health benefits. Its use as a medicine dates back nearly 4000 years. Over the past few decades, modern medicine has increased research into turmeric’s reputation for healing. Curcumin is at the heart of the research, as it’s the source of many of turmeric’s healthful properties. Curcumin is a discreet bioactive compound and is what gives turmeric its bright color. It was first isolated by scientists around the turn of the 20th century, and its antibacterial properties were first demonstrated in 1949. Subsequent research showed it to have anti-inflammatory properties, anti-oxidant properties, and several other marked benefits. Health BenefitsClaims about the health benefits of curcumin abound. Traditionally, it was used to treat skin disorders, upper respiratory tract disorders, joint pain, digestive problems, and more. Modern research has confirmed some of these long-understood health benefits and helped demonstrate the biological mechanisms behind them. Some curcumin health benefits include: Arthritis Symptom Relief Curcumin has been shown to help with the painful symptoms of both osteoarthritis and rheumatoid arthritis. This is due in large part to its anti-inflammatory properties. Inflammation can manifest as redness, swelling, warmth in the affected joints, joint pain, and joint stiffness. Several studies have shown curcumin to be effective for reducing these inflammation symptoms. Eye Health Several studies have shown curcumin to be beneficial in managing inflammatory and degenerative eye disorders. While the study sizes have been relatively small, they indicate curcumin may be good for keeping eyes healthy and treating some eye diseases. Kidney Health Research has shown curcumin may be beneficial for your kidneys. Specifically, curcumin may help in healing acute kidney injuries and increasing antioxidants. Hay Fever Relief Hay fever or other seasonal allergy symptoms may be reduced by ingesting curcumin. This includes sneezing, itching, runny nose, and congestion. Potential Cancer Treatment There’s not enough evidence to prove that curcumin can prevent or treat cancer. However, there are several studies currently ongoing that are aimed at better understanding curcumin’s potential in this area. Some research shows it may reduce the ability of cancer cells to multiply. There are very few side effects or health risks known to be associated with curcumin. However, in a study that involved participants ingesting extremely high doses of curcumin, some reported diarrhea, headache, nausea, and yellow stool. Curcumin is considered an unproven treatment at this point in time. As such, no curcumin dosage standards are available. Curcumin can be ingested via foods seasoned with turmeric, as well as through turmeric and curcumin dietary supplements. However, it’s important to talk to your health care provider before taking any dietary supplements. The Allowable Daily Intake (ADI) value of curcumin has been determined by the European Food Safety Authority to be 0-3 mg per kilogram of body weight, or roughly 0-1.4 mg per pound. If you’re interested in adding more curcumin to your diet, the easiest way is to eat more turmeric. Many Southeast Asian and Middle Eastern cuisines regularly incorporate turmeric into their recipes. Many other recipes can benefit from a dash of turmeric as well, though. A few easy options include:
SOURCES: Foods: Curcumin – A Review of Its Effects on Human Health Herbal Medicine – Biomolecular and Clinical Aspects: Turmeric, The Golden Spice Mayo Clinic: Can Curcumin Slow Cancer Growth?}. National Center for Complementary and Integrative Health: Turmeric Nutrients: Curcumin and Cancer Redox Biology: Renoprotective Effect of the Antioxidant Curcumin – Recent Findings Subash et. al.: Discovery of Curcumin, a Component of the Golden Spice, and its Miraculous Biological Activities By itself, curcumin is poorly absorbed. Among the methods devised to address the issue, the two most common (and most often tested) are to pair curcumin with piperine (a black pepper extract) or to combine it with lipids (BCM-95®, Meriva® …). To supplement curcumin with piperine, take 500 mg of the former with 5-6.7 mg of the latter, thrice a day (i.e., 1,500 mg of curcumin and 15-20 mg of piperine per day). To supplement BCM-95®, a patented combination of curcumin and essential oils, take 500 mg twice a day (i.e., 1,000 mg/day). To supplement Meriva®, a patented combination of curcumin and soy lecithin, take 200–500 mg twice a day (i.e., 400–1,000 mg/day). How much curcumin should you take in a day?High doses of turmeric and curcumin are not recommended long-term since research confirming their safety is lacking. However, the World Health Organization (WHO) has determined 1.4 mg per pound (0–3 mg/kg) of body weight an acceptable daily intake ( 18 ).
How much curcumin should I take to reduce inflammation?Most research says that taking in at least one gram of curcumin per day is necessary for measurable anti-inflammatory effects, Webster says.
How much turmeric curcumin can I take daily?Turmeric products that provide up to 8 grams of curcumin daily seem to be safe when used for up to 2 months, Also, taking up to 3 grams of turmeric daily seems to be safe when used for up to 3 months. Turmeric usually doesn't cause serious side effects.
Is 1000 mg of turmeric too much?Turmeric is generally safe to consume, so the best guideline for how much is too much is whatever your body tells you, says Patel. As a baseline, Ruhoy recommends about 500 mg per dose, once or twice daily.
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How much curcumin per day for inflammation
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