Considered to be amongst the most powerful spices, turmeric (Curcuma longa) has been used for centuries. It has not only been an essential part of Southeast Asian cuisines but also of traditional medicine systems.

Most of the medicinal and healing benefits of turmeric come from a compound known as curcumin.

This compound has gotten the interest of scientists the world over. This article explores everything that you need to know about curcumin, the best way to include it in your diet, recommended dosage, and precautions.

Why should you consider adding curcumin to your diet? 

Now that you know what is curcumin, let’s explore some of its research-backed benefits for your health:

1. Fights Inflammation

While inflammation is your body’s natural defense to fight infections, when the inflammation becomes chronic, it may lead to several health problems. these include types of cancers, heart problems, and autoimmune diseases.

According to a Drug Design, Development, and Therapy Journal, curcumin has significant anti-inflammatory properties. It helps in naturally reducing chronic inflammation and the risk of serious health disorders.

2. Improves Cognitive Health

As one age, cognitive abilities begin to decline naturally. This not just lowers the quality of life of a person but may also increase the risk of high blood pressure, high cholesterol, heart disease, etc.

As this GeroScience Journal verifies, curcumin has cognitive therapeutic benefits that prevent impairments. It reduces the risk of neurodegenerative disorders such as Alzheimer’s and dementia by reducing oxidative stress and inflammation in your body.

3. Enhances Skin Health

According to the Nutrients Journal, curcumin is rich in antimicrobial properties. These properties make curcumin a very effective skin-protecting agent. According to research, it has proven to show benefits in conditions like skin infections, aging, psoriasis, dermatitis, and even skin cancer.

4. Prevents Diabetes

Millions of people suffer from type-2 diabetes and related health concerns. According to the Nutrients Journal, one of the most important curcumin benefits is that it is said to have a therapeutic impact on type-2 diabetes.

It not just delays the development of this condition but also decreases the resistance of the body toward insulin. The wonderful benefits of curcumin.

What Is The Best Way To Include Curcumin In Your Diet?

Even though curcumin has tremendous physical and mental health benefits, this Nutrients Journal says that it has an extremely low bioavailability of around 0.47%.

Several factors such as fast metabolism, chemical instability, and rapid elimination from the body don’t allow curcumin to get absorbed in the body well.

This is why you need to consider curcumin supplements. High-quality supplements contain concentrated curcumin in higher doses that improves its bioavailability and hence benefits your health. As is proved in this Nutrients Journal, curcumin extract encapsulation has much higher efficiency and bioavailability.

Curcumin capsules increase the level of curcumin in the blood by almost 6-folds.

How To Choose The Best Curcumin Supplement?

Simply picking up the first turmeric curcumin supplement may not help you gain all the health benefits. Just like any other supplement, you need to choose curcumin tablets after careful consideration.

Before selecting one, ask yourself these questions:

·      Has this supplement addressed the absorption challenges?

This means finding a curcumin powder or supplement that has proven absorption capabilities. Look for a supplement that contains curcumin with piperine. This compound works as a bio-enhancer and considerably enhances the absorption of curcumin in the body.

·      Is it hypoallergenic?

The nano curcumin supplement that you choose must be hypoallergenic. It should be free of common allergens such as dairy, lactose, and gluten, which have a likelihood of causing an allergic reaction in some people.

·      Is it FDA approved?

One of the best ways to know whether the curcumin supplement that you are choosing is safe or not is to look for approval from the Food and Drug Administration. Additionally, a Good Manufacturing Practice (GMP) certification will ensure that the supplement is of pharmaceutical quality.

Can You Take Curcumin Every Day?

There are no studies that verify the efficacy of curcumin tablet use in the long term. Although it is considered to be generally safe, consuming it for longer periods may lead to some side effects.

If you intend to take it for the long term, ensure that your daily intake is within the recommended dosage limit.

How Long Before Turmeric Works For Inflammation?

If you have just started taking curcumin and piperine tablets for inflammation, you may be thinking about how long it takes for them to start working.

Curcumin doesn’t have a quick-fix impact. It takes time to start building up in your system before your start noticing the benefits. The time taken depends on these two factors:

·      Your body mass.

·      Your overall health and the presence of any specific conditions.

·      Activity and exercise levels.

According to the Complementary and Alternative Medicine Journal, it usually takes around one or two weeks for the curcumin supplements to start working on the inflammatory condition. Turmeric vs Curcumin: What’s the Main Difference?

Can I Take Turmeric Curcumin With Other Vitamins?

Although curcumin is generally safe and doesn’t interfere with most nutrients, according to a Cureus Journal, it is linked to iron deficiency and may cause anemia in vulnerable people.

If you are taking iron supplements, it is advised to take curcumin powder only after consulting with your doctor.

What Is The Recommended Dosage of Curcumin and Precautions?

According to a Frontiers in Pharmacology Journal, curcumin is normally limited to a dosage of 500 mg per day. Overdosing with these supplements may cause some side effects in some people. These curcumin side effects may include:

·      Kidney stones in predisposed people.

·      Consuming low-quality curcumin supplements may cause gluten allergies.

·      Digestive problems like acid reflux, bloating, and diarrhea.

·      Rashes on the skin.

·      Headache

·      Nausea and vomiting.

The Bottom Line

The use of curcumin is not new. Just the fact that this incredibly healthy compound has been used for centuries as a cure for several diseases is a testimony in itself of its efficacy. With these curcumin uses informational along with its recommended dosage and side effects, you can lead a much healthier and happier life.