Q. There is a lot of interest in Turmeric at the moment – what makes it such a valuable supplement?
A. Up until now, herbs like Grape Seed extract were generating interest for their strong antioxidant properties, however Turmeric has seen a huge rise in popularity since recent clinical studies established that curcumin, the active component of Turmeric curcuminoids, is gaining popularity as a potent antioxidant.
Q. What are some of the other benefits of taking Turmeric?
A. Not only is it a powerful anti-oxidant, it actually increases the way other antioxidants work, even those you obtain from your food. Curcumin works by scavenging free radicals, thereby reducing the risk of cellular damage. It also protects the liver cells, and influences the healthy balance between LDL and HDL cholesterol.
Q. How does curcumin support digestive health?
A. Traditionally Turmeric was used for its anti-inflammatory properties for general digestive discomfort being considered calming and soothing. Curcumin stimulates normal healthy gastro-protective mucus secretions, thereby helping protect the stomach and intestinal walls from irritation.
Q. How does Curcumin support joint health?
A. Arthritis and back pain are both inflammatory conditions which Turmeric is very effective in assisting. A study published in the November 2006 issue of Arthritis & Rheumatism demonstrated that curcuminoids in the body inhibit the production of certain chemicals (enzymes) which communicate to your body to produce inflammatory proteins. Inflammation is the main cause of the pain and swelling associated with arthritic and rheumatic conditions. In other clinical trials patients with rheumatoid arthritis who took curcuminoids also showed improvement in morning stiffness, joint swelling and ordinary physical activity such as walking.1
Q. How does Curcumin support brain health?
A. Curcumin, the active compound in Turmeric, is able to cross the blood brain barrier, and work as an antioxidant molecule in helping reduce normally occurring oxidative stress. Curcuminoids have the ability to not only scavenge and neutralise harmful free radicals, but also to help prevent their formation in the first place.
Q. How does Turmeric support liver health?
A. In traditional Ayurvedic medicine, turmeric has long been used to support digestive, gall bladder and liver health. Curcumin enhances the flow of bile and the activity of particular enzymes involved in detoxification pathways in the liver and with its anti-oxidant properties, helps protect the liver from the damaging effects of free radicals.
Q. Is there any instance when you shouldn’t take Turmeric?
A. There are not many instances where Turmeric is contraindicated. It should not be used by people with gallbladder conditions as it stimulates bile acid secretion. Turmeric is not recommended to be taken during pregnancy. In India, turmeric in the natural powder form is consumed as a regular part of the diet, approximately 2-2.5grams daily for an adult, which would provide approximately 60-100mg of curcumin (2-4%). Some individuals may experience mild gastric irritation, particularly at high doses. Turmeric is classified as GRAS (generally regarded as safe).
Q. How does the fresh root and powder compare to a capsule?
A. Many people wonder if you can use the food-grade turmeric powder from your kitchen spice rack to achieve these therapeutic benefits. Research has shown that in order to get enough of the active ingredient to achieve the full benefits of turmeric you would need to consume 26.3 grams (26,300mg) of the root on a daily basis. As nice as turmeric is in foods, that is still an awful lot of turmeric to consume every day! In quality supplements the turmeric content is standardised to contain a guaranteed amount of the active constituents.
Q. What is the importance of Curcuminoids?
A. The major active constituent of the turmeric root is considered to be the phenolic group of compounds collectively referred to as ‘curcuminoids’ (curcumin-diferuloylmethane and its derivatives demthoxycurcumin and bisdemethocycurcumin) which are also responsible for the intense yellow pigment of turmeric roots. A particular blend of concentrated curcuminoids known as the C3 Complex which provides a quantified 95% of curcuminoid activity has been shown to be more effective as an antioxidant than the powdered root. This means that the therapeutic benefits that you can expect from these supplements are predictable. In other words every time you take the capsule you will be getting the same predictable dose. The same cannot be said of food-grade turmeric powder. It is important to look for products that specify the amount of curcumin or curcuminoids on their label, as a true indicator of therapeutic potency.
Q. How much Turmeric do I need to get health benefits?
A. For a therapeutic effect look for a capsule that ‘guarantees’ the active component curcumin. You only need a low dose to obtain therapeutic results. Curcumin has been demonstrated to be safe in six human trials with doses varying from 8g daily for up to 18 months, to 1200mg for up to 22 months. Turmeric is a beneficial supplement for many conditions that affect us later in life such as arthritis, healthy cholesterol metabolism and a sluggish liver.
- Funk L et al: Arthritis & Rheumatisim; 2006 Nov; 11:3452
- Chainani-Wu, N: Alternative and Complementary Medicine; 2003. 9(1):161-68
