Curcumin, also known as turmeric (widely used in Indian curry and South Asian cuisines) is a polyphenolic compound which exerts a large number of health benefits. It has been used in Chinese, Ayurvedic and Siddha medicine (considered to be one of the oldest medical system known by mankind) for thousands of years.

Some uses include treatment of digestive and liver problems, as well as skin diseases and wounds due to its anti-inflammatory properties. Recent studies have also shown that curcumin is a powerful natural antioxidant with neuroprotective properties.

Other Benefits of Curcumin Include:

• Supports cardiovascular health by improving vasodilation and reducing triglyceride levels
• Promotes brain health, demonstrated by its neuroprotection in Alzheimer’s disease and depression
• Protects against sleep deprivation
• Supports joint health, improving mobility and reducing mild pain, due to its ability to reduce inflammation
• Maintains healthy immune system
• Anti-carcinogenic
• Regulates metabolism and weight management
• Lowers risk of type 2 Diabetes

Despite its numerous potential health benefits curcumin’s bioavailability  is relatively low, as it is poorly absorbed in the gut and is rapidly metabolised and eliminated. But it’s not all bad news after all, as there are  compounds that can increase its bioavailability and thus its benefits to our health. A good example is piperine, found in black pepper. By mixing curcumin and black pepper you will increase your body’s absorption of curcumin by 2000%!

Soy lecithin has also demonstrated the potential to increase curcumin’s absorption. Soybeans are a natural source of lecithin, so why not try mixing some curcumin with homemade soya milk?

Need more inspiration? Try this golden milk recipe as a great way to incorporate curcumin into your everyday diet. Supplement form is also widely available. If possible choose herbal combinations such as curcumin and biopiperine, to ensure greater absorption and bioavailability.

Listed below is the daily dose intake for adults as recommended by University of Maryland Medical Centre.

• Cut root: 1.5 – 3 g per day
• Dried, powdered root: 1 – 3 g per day
• Standardized powder (curcumin): 400 – 600 mg, 3 times per day
• Fluid extract (1:1) 30 – 90 drops a day
• Tincture (1:2): 15 – 30 drops, 4 times per day

Turmeric in food is considered safe, however take precaution and be aware of possible interactions with other medications that you may be taking. If you are pregnant, have a certain health condition or any further questions in regards to how much turmeric to take each day, consult with a health care professional.

References:

1. Vijaya Juturu, PhD, FACN, OmniActive Health Technologies and Lynda Doyle, MBA, MS Human Nutrition, OmniActive Health Technologies.(Winter 2014-2015). Bioavailable curcumin and what it brings to the shelf. Nutraceuticals Now, 32-33.

2.Navneet Dhillon, Bharat B Aggarwal, et. al. 2008 July 15. Curcumin has significant therapeutic activity in patients with pancreatic cancer. Clin Cancer Res.14(14):4491-9. PMID: 18628464.

3.G Shoba, D Joy, T Joseph, et.al. 1998 May 1. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med; 64(4):353-6. PMID: 9619120.