Turmeric

Turmeric [∞]

Turmeric

Alternate Names: Curcuma longa, Curcumin, Indian saffron

Chart of Uses:

Use	Description	Index
Anti-Inflammatory	Contains curcumin, which has potent anti-inflammatory effects, potentially aiding conditions like arthritis
Antioxidant Support	Curcumin is a powerful antioxidant, protecting cells from oxidative damage and free radical stress
Digestive Health	Supports digestive health by reducing symptoms of indigestion and bloating
Joint Health	May help alleviate joint pain and improve mobility in conditions like osteoarthritis
Cardiovascular Health	May help reduce risk factors for heart disease, such as high cholesterol and inflammation
Cognitive Health	Potential cognitive benefits, including support for memory and the reduction of symptoms in neurodegenerative diseases

---

Warnings:

1. Gastrointestinal Issues: In large doses, turmeric or curcumin may cause gastrointestinal discomfort, including nausea or diarrhea.
2. Blood Thinning: Turmeric may have a blood-thinning effect, so individuals on blood thinners should consult a healthcare provider.
3. Gallstones and Bile Duct Obstruction: Those with gallstones or bile duct obstruction should avoid turmeric as it may worsen symptoms.
4. Pregnancy and Breastfeeding: Although generally considered safe in culinary amounts, high doses of turmeric during pregnancy or breastfeeding should be avoided unless directed by a healthcare provider.
5. Medication Interactions: Turmeric may interact with medications such as those for diabetes, blood pressure, and anticoagulants, altering their effectiveness.

---

Active Compounds:

1. Curcumin: The primary bioactive compound in turmeric, responsible for most of its health benefits, including anti-inflammatory and antioxidant properties.
2. Turmerones: Essential oils in turmeric that contribute to its anti-inflammatory and antioxidant effects.
3. Demethoxycurcumin and Bisdemethoxycurcumin: Other compounds in turmeric that enhance its anti-inflammatory and anticancer properties.

---

Natural Sources:

1. Turmeric Root (Curcuma longa): A flowering plant native to Southeast Asia, especially India, with its rhizome (root) used to produce the spice.
2. Turmeric Powder: The most common form of turmeric, created by drying and grinding the turmeric root.
3. Turmeric Extracts (Curcumin Supplements): Concentrated forms of curcumin used in supplements to enhance bioavailability and therapeutic effects.

Turmeric Dosage & Bioavailability Enhancement

Recommended Dosage

The effective dosage depends on the purpose of use and the form taken:

1. Raw Turmeric Root:
   • 1–3 grams per day (about ½–1 inch of fresh root)
2. Turmeric Powder (Spice):
   • ½–1 teaspoon per day (~1.5–3 grams)
3. Curcumin Extract (Standardized to 95% Curcuminoids):
   • 500–1,500 mg per day, divided into two or three doses
   • Higher doses may be used in clinical studies, but should be taken under medical supervision
4. Turmeric Capsules or Supplements:
   • Follow manufacturer guidelines, typically 500–1,000 mg per day

Enhancing Bioavailability

Curcumin has low natural absorption, but you can enhance its bioavailability by:

1. Adding Black Pepper (Piperine):
   • Piperine (from black pepper) increases curcumin absorption by up to 2,000%
   • Use a ¼ teaspoon of black pepper per dose of turmeric
2. Consuming with Healthy Fats:
   • Curcumin is fat-soluble, so take it with coconut oil, olive oil, or milk
   • This helps absorption into the bloodstream
3. Using Heat:
   • Cooking turmeric activates curcumin and improves absorption
   • Add to soups, teas, or stir-fry dishes
4. Fermented Turmeric:
   • Some forms of fermented turmeric improve absorption naturally