Since the days of the lowly multivitamin, the field of dietary supplements has advanced significantly. Today, we have access to a wide range of supplements, including anti-oxidants for immunity, bespoke mixes specific to our age or stage of life, nootropics for mood and mental clarity, probiotics for gut health, and even extracts from mushrooms for promoting excellent overall health.
But turmeric is one dietary supplement that has drawn a lot of our attention. The so-called Golden Spice has been associated with health advantages ranging from supporting heart health to assisting in the management of arthritis pain.
So, does turmeric live up to the hype? Is it something we should take daily? We decided to investigate.
What are the advantages of turmeric for health?
Turmeric’s health advantages
Turmeric has long been a staple of both Traditional Chinese Medicine and the antiquated Indian medical system known as Ayurveda. It has long been used to help treat diseases of the skin, upper respiratory tract, joints, and intestines.
Its health advantages are now becoming recognized in the West, mostly because it contains potent anti-inflammatory chemicals.
In general, inflammation is beneficial. It assists in healing and is a natural immunological reaction. However, stress, a bad lifestyle, and a poor diet can heighten inflammation, which can then result in chronic inflammatory disorders including rheumatoid arthritis, type 2 diabetes, and Alzheimer’s disease.
Numerous studies have connected turmeric’s potential with the following benefits because of its high anti-inflammatory effects:
• Ease rheumatoid arthritis discomfort – A 2012 study indicated that curcumin supplements were superior to anti-inflammatory drugs at reducing pain. Due to this, curcumin has been suggested as a potential clinical treatment for arthritic pain relief.
• Lower the risk of heart disease – In 2017, researchers discovered evidence that curcumin can assist to enhance the function of the endothelium, the lining of the blood arteries that can get damaged, which can then cause issues with blood pressure and blood clotting that can contribute to heart disease.
• Prevent Alzheimer’s disease – Research indicates that curcumin can aid in the removal of amyloid plaques, which amass in the brains of people with Alzheimer’s disease. Although it is unknown if therapy will reverse the condition, early results are encouraging, and research is ongoing.
• Assist in the treatment of type 2 diabetes – A 2015 study discovered that type 2 diabetics who were also taking turmeric supplements were able to drastically lower their fasting blood glucose (sugar) and inflammation levels.
The immune system’s cells, as well as other bodily cells, are shielded from oxidative damage by antioxidants included in turmeric. Unstable oxygen molecules known as free radicals are responsible for damage and disease. Inhibiting free radicals with an antioxidant like turmeric helps to keep the immune system strong and protect the body from disease.
How do I regularly take turmeric?
Take turmeric as directed
There are numerous ways to use turmeric. The most typical application is as a culinary spice. But today, we may eat turmeric by blending it into smoothies, teas, and lattes, combining it with tofu or scrambled eggs, seasoning it into almonds, or sprinkling it over roasted vegetables.
But in order to really benefit from it, we need to ingest it in a more concentrated manner as opposed to eating several curries every day. Because of this, supplements containing turmeric in the form of pills and capsules are becoming increasingly well-liked. If you dislike curry or the flavor of turmeric, they can still be useful.
Always read the directions on the label as there will be several turmeric supplements available in various strengths. It is widely believed that daily dosages of up to 8,000mg are risk-free.
Turmeric’s ‘bioavailability’ is generally poor since the body doesn’t always absorb it very well. In order to dramatically increase the bioavailability of turmeric, search for turmeric pills that also include piperine, an ingredient derived from black pepper.
Are there any negative effects from consuming supplements with turmeric?
The British National Health Service claims that adverse reactions to turmeric are extremely uncommon. As a result, turmeric supplements are widely regarded as safe for human ingestion.
Though it is typically well accepted, some people who take turmeric report experiencing gastrointestinal discomfort, including nausea, indigestion, diarrhoea, constipation, bloating, wind, and wind.
We advise speaking to your doctor if you have any concerns before using turmeric supplements because this is more frequently observed in people who already have a digestive disorder.
If you want to use turmeric but are also on blood thinners like aspirin or Warfarin, you should also talk to your doctor. Blood thinners’ effectiveness may be improved by turmeric, which could raise the risk of bleeding.