Turmeric: The spice that science says can help fight inflammation, depression, and osteoarthritis
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Turmeric, a yellow-pigmented curry spice, has long been used in traditional Indian and Chinese medicine to treat a variety of ailments. In recent years, western science has begun to back up these traditional uses, finding that turmeric may help to alleviate symptoms of inflammation, depression, anxiety, and osteoarthritis.
The effects noted come from curcumin*, a compound found in turmeric. Curcuminoids are a type of polyphenol, a class of micronutrients known for their antioxidant and anti-inflammatory effects. Curcuminoids are thought to work by inhibiting the production of inflammatory cytokines, molecules that play a role in the body’s inflammatory response.
Turmeric has multiple health benefits. Image Credit: JSHealth Vitamins
Let's investigate the evidence for each of these claims in turn:
Inflammation:
One of the most well-studied effects of turmeric is its anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to a host of diseases, such as heart disease, cancer, and arthritis.
A 2017 review of the scientific literature found that curcumin, the main active compound in turmeric, was effective in aiding ‘in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people.’
However, the study further noted that ingesting curcumin* by itself does not lead to the associated health benefits due to its poor bioavailability, which appears to be primarily due to poor absorption, rapid metabolism, and rapid elimination.
There are several components that can increase bioavailability. For example, piperine is the major active component of black pepper and, when combined in a complex with curcumin, has been shown to increase bioavailability by 2000%.
The study concluded: ‘Curcumin combined with enhancing agents provides multiple health benefits.’
Goodbye, inflammation! Image Credit: JSHealth Vitamins
Depression:
We've all gone through it at some stage or another so there's probably no need to define it here, but depression is a common mental disorder, characterised by low mood, loss of interest or pleasure in activities, and feelings of worthlessness or guilt. Depression is thought to be caused by a combination of genetic, biological, and environmental factors.
Turmeric, or specifically, the curcumin it contains, has been shown to be effective in reducing symptoms of depression. A study from 2014 found partial support 'for the antidepressant effects of curcumin in people with major depressive disorder, evidenced by benefits occurring 4 to 8 weeks after treatment.'
Another more recent study from 2020 confirms the finding, stating with ‘evidence that is progressively growing, curcumin appears as a promising alternative option* in the management of major depressive disorder.’
Osteoarthritis:
Osteoarthritis is a type of joint disease that results from the breakdown of cartilage, the tissue that cushions the ends of bones in your joints. Osteoarthritis can cause pain, stiffness, and swelling in the affected joints.
Examine.com notes that supplementation with curcumin resulted in a notable, consistent reduction in osteoarthritis symptoms across many studies. Of the osteoarthritis symptoms, it seems to be most effective for pain and physical function, while it's less clear if it reduces stiffness.
In 2016, a meta-analysis found ‘scientific evidence that supports the efficacy of turmeric extract* (about 1000 mg/day of curcumin) in the treatment of arthritis.’
However, it also went on to note that the conclusions were not definitive, and that ‘more rigorous and larger studies are needed to confirm the therapeutic efficacy of turmeric for arthritis.’
So is Turmeric worth it? There’s quite a lot of evidence to suggest that it is, provided you purchase a high-quality supplement (or grow it yourself), and augment it with ingredients to increase its bioavailability.
If you’re thinking of giving it a shot, why not try a reputed brand like JSHealth Vitamins*? A bottle of 60 pills is only $39.99, which works out to under 67 cents per pill, and contains Curcumin C3 Complex for more bioavailability.
We’re excited about the potential of turmeric, but as per usual, we here at the SDC think it’s always best to speak to a medical professional before making any changes to your diet or supplement regime.
Want to learn how to grow your own turmeric plant? Watch the video below:
Video Credit: Self Sufficient Me
The effects noted come from curcumin*, a compound found in turmeric. Curcuminoids are a type of polyphenol, a class of micronutrients known for their antioxidant and anti-inflammatory effects. Curcuminoids are thought to work by inhibiting the production of inflammatory cytokines, molecules that play a role in the body’s inflammatory response.
Turmeric has multiple health benefits. Image Credit: JSHealth Vitamins
Let's investigate the evidence for each of these claims in turn:
Inflammation:
One of the most well-studied effects of turmeric is its anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to a host of diseases, such as heart disease, cancer, and arthritis.
A 2017 review of the scientific literature found that curcumin, the main active compound in turmeric, was effective in aiding ‘in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people.’
However, the study further noted that ingesting curcumin* by itself does not lead to the associated health benefits due to its poor bioavailability, which appears to be primarily due to poor absorption, rapid metabolism, and rapid elimination.
There are several components that can increase bioavailability. For example, piperine is the major active component of black pepper and, when combined in a complex with curcumin, has been shown to increase bioavailability by 2000%.
The study concluded: ‘Curcumin combined with enhancing agents provides multiple health benefits.’
Goodbye, inflammation! Image Credit: JSHealth Vitamins
Depression:
We've all gone through it at some stage or another so there's probably no need to define it here, but depression is a common mental disorder, characterised by low mood, loss of interest or pleasure in activities, and feelings of worthlessness or guilt. Depression is thought to be caused by a combination of genetic, biological, and environmental factors.
Turmeric, or specifically, the curcumin it contains, has been shown to be effective in reducing symptoms of depression. A study from 2014 found partial support 'for the antidepressant effects of curcumin in people with major depressive disorder, evidenced by benefits occurring 4 to 8 weeks after treatment.'
Another more recent study from 2020 confirms the finding, stating with ‘evidence that is progressively growing, curcumin appears as a promising alternative option* in the management of major depressive disorder.’
Osteoarthritis:
Osteoarthritis is a type of joint disease that results from the breakdown of cartilage, the tissue that cushions the ends of bones in your joints. Osteoarthritis can cause pain, stiffness, and swelling in the affected joints.
Examine.com notes that supplementation with curcumin resulted in a notable, consistent reduction in osteoarthritis symptoms across many studies. Of the osteoarthritis symptoms, it seems to be most effective for pain and physical function, while it's less clear if it reduces stiffness.
In 2016, a meta-analysis found ‘scientific evidence that supports the efficacy of turmeric extract* (about 1000 mg/day of curcumin) in the treatment of arthritis.’
However, it also went on to note that the conclusions were not definitive, and that ‘more rigorous and larger studies are needed to confirm the therapeutic efficacy of turmeric for arthritis.’
So is Turmeric worth it? There’s quite a lot of evidence to suggest that it is, provided you purchase a high-quality supplement (or grow it yourself), and augment it with ingredients to increase its bioavailability.
If you’re thinking of giving it a shot, why not try a reputed brand like JSHealth Vitamins*? A bottle of 60 pills is only $39.99, which works out to under 67 cents per pill, and contains Curcumin C3 Complex for more bioavailability.
We’re excited about the potential of turmeric, but as per usual, we here at the SDC think it’s always best to speak to a medical professional before making any changes to your diet or supplement regime.
Want to learn how to grow your own turmeric plant? Watch the video below:
Video Credit: Self Sufficient Me
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