Turmeric is a spice used to add flavor and color to many dishes, particularly in Indian cuisine. It belongs to the ginger family and is what gives curry its yellow color. Turmeric contains several curcuminoid compounds, with curcumin being the most bioactive. Curcumin is a powerful antioxidant with notable anti-inflammatory effects. It has historical roots in Ayurveda and continues to garner interest for its many beneficial properties.
Curcumin and Piperine Synergy
Taking curcumin turmeric extract alongside a piperine supplement (the bioactive compound of black pepper) synergizes to improve curcumin’s bioavailability.
Potential Curcumin Supplement Benefits
Curcumin only accounts for about 3% of turmeric’s content by weight. Many individuals opt to take it as a supplement instead for consistent results.
Curcumin and Turmeric Extract as an Antioxidant
Curcumin is a potent antioxidant due to its high phenolic content. It is a powerful free radical scavenger, particularly when it comes to superoxide radicals. Superoxide inflicts oxidative damage on all types of cells, including DNA, proteins, and fatty tissue. Animal studies also show that curcumin may catalyze other antioxidants into action.
Curcumin and Turmeric for Inflammation
Inflammation isn’t always a bad thing. The body’s inflammatory response is how it defends against illness and infection. However, chronic inflammation can have several damaging health effects. Curcumin exerts anti-inflammatory effects on several inflammatory molecules. Reducing long-term, low-level inflammation can support digestive health, heart health, and cognitive health. Curcumin also supports joint health by reducing inflammatory signaling and the production of inflammatory proteins that target the joints.
Curcumin and Turmeric Extract for Cognition
Curcumin can cross the blood-brain barrier and may support cognitive health through several mechanisms. It exerts neuroprotective effects by reducing inflammation and oxidative damage. Curcumin may help clear plagues that damage cognitive function as well. It also helps reduce the negative effects of stress on spatial memory.
Other Potential Curcumin Supplement Benefits
Turmeric has historical usage among ayurvedic cultures for its analgesic (pain-relief) properties. Several studies have supported the analgesic effects of curcumin turmeric extract. Curcumin interacts with and suppresses various receptors and enzymes responsible for pain detection and inflammation. Curcumin also has anti-bacterial effects and may support wound healing.
Golden Milk Recipe (Turmeric Tea)
Golden milk lattes and teas are a tasty way to reap the benefits of curcumin. You will need the following ingredients to make a golden milk turmeric tea:
- 500mg Curcumin 95% Natural Turmeric Extract
- A pinch of freshly ground black pepper to enhance the absorption of curcumin
- 8 oz warm milk*
- Spices and flavoring agents. Ground ginger and cinnamon add a spicy punch to golden milk. Use honey or monk fruit extract to add a touch of sweetness
To make a golden milk latte, whisk the ingredients together. Set the stove to medium heat and warm the drink for 10-15 minutes. It should simmer, but do not let it boil. Froth the liquid with a frother, blender, or by hand for a golden milk latte. For turmeric tea, pour the warmed beverage into a mug and enjoy it as is.
*Curcumin turmeric extract is fat-soluble. For best results, use cow’s milk or a full-fat, plant-based milk substitute.
Potential Curcumin Side Effects
Most individuals tolerate curcumin supplements well. Excessively large doses may cause temporary gas and yellow stool. Curcumin may leave a temporary yellow residue on the skin due to its high levels of pigment.
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