Health
Turmeric is a spice that has become an object of interest in the scientific world. The popular culture of the therapeutic use of this root has been known for thousands of years.
Also known as Curcuma, it has received worldwide attention because of its health benefits, which act mainly through its antioxidant and anti-inflammatory mechanisms.
The use of turmeric dates back 4000 years to Vedic culture in India and has a long history of medicinal use in South Asia, due to its antioxidant, anti-inflammatory, anti-mutagenic, anti-microbial and anti-cancer properties (1).
Rhizomatous herbaceous perennial plant (Curcuma longa) from the ginger family The medicinal properties of turmeric are related to curcumin and its bioactive components.
Diferuloylmethane is the main natural polyphenol found in the rhizome of Curcuma longa.
Curcumin on its own has low availability (a term used to describe the percentage or fraction of an administered dose of a compound that reaches the systemic circulation), but studies have shown that in combination with agents such as piperine it significantly increases its bioavailability.
Antioxidant and anti-inflammatory properties are the two main mechanisms that explain most of curcumin's effects on various conditions, curcumin improves systemic markers of oxidative stress
Benefits
Antioxidant
Curcumin's effect on free radicals is achieved through several different mechanisms. By eliminating different forms of free radicals, such as reactive oxygen and nitrogen species, it can modulate the activity of the enzymes GSH, catalase and SOD active in neutralizing free radicals;
In addition, curcumin is a lipophilic compound, which makes it an efficient scavenger of peroxyl radicals, so, like vitamin E, curcumin is also considered a chain-breaking antioxidant.
Anti-inflammatory-preventive of various diseases
Oxidative stress is linked to many chronic diseases and pathological processes are closely related to those of inflammation. In fact, it is known that inflammatory cells release a series of reactive species at the site of inflammation, leading to oxidative stress, which demonstrates the relationship between oxidative stress and inflammation
Inflammation has been identified in the development of many diseases and chronic conditions including
Alzheimer's disease (AD)
Parkinson's disease, multiple sclerosis,
epilepsy, brain damage,
cardiovascular disease,
metabolic syndrome
cancer,
allergy, asthma,
bronchitis,
colitis,
arthritis,
renal ischemia,
psoriasis,
diabetes,
obesity,
depression,
fatigue,
acquired immunodeficiency syndrome AIDS.
Curcumin has also been shown to suppress inflammation with many different mechanisms, making it a potential anti-inflammatory agent.
Fighting inflammation has potential efficacy against several of these diseases.
Study 1
Brain health
Even in adulthood, neurons in the brain are capable of forming new connections and, in certain areas of the brain, can multiply and increase in number.
One of the main mechanisms in this process is an endogenous protein responsible for regulating neuronal survival and synaptic plasticity in the peripheral and central nervous system, BDNF.
This protein has been studied and plays a role in memory and learning, and can be found in areas of the brain responsible for eating, drinking and body weight.
Many common brain diseases have been linked to reduced levels of the BDNF protein, including depression and Alzheimer's disease.
Animal and human studies have found that curcumin can increase brain levels of BDNF, and be effective in slowing or even reversing many brain diseases and age-related limitations in brain function. Improving memory and attention because of its effects on BDNF levels.
More studies are still needed.
Arthritis
Associated with inflammation, both chronic and acute, osteoarthritis (OA) is a chronic joint disease. It affects more than 250 million people worldwide, impairing their daily activities and affecting their quality of life.
Although there is no cure, there are expensive pharmaceutical treatments with side effects. That's why alternative treatments, such as supplements and herbal remedies, are of great interest. Several studies have demonstrated the anti-arthritic effects of curcumin in humans with osteoarthritis and rheumatoid arthritis.
In a randomized, double-blind, placebo-controlled study, 40 subjects with mild to moderate knee OA received curcuminoid (500 mg/day in three divided doses) with 5 mg of piperine added to each 500 mg dose for six weeks.
There were significant improvements in pain and physical function, the review providing scientific evidence that 8-12 weeks of standardized treatment with turmeric extracts (typically 1000 mg/day of curcumin) reduced arthritis symptoms (mainly symptoms related to pain and inflammation). This resulted in similar improvements to the use of ibuprofen and diclofenac sodium. Turmeric and curcumin extracts can be recommended to relieve the symptoms of arthritis, especially osteoarthritis.
Metabolic Syndrome
Systemic inflammation is associated with the condition of metabolic syndrome (MS), which includes insulin resistance, hyperglycemia, hypertension, low high-density lipoprotein cholesterol (HDL-C), high low-density lipoprotein cholesterol (LDL-C), high triglyceride levels and obesity, especially visceral obesity.
Curcumin improves insulin sensitivity, suppressing adipogenesis and reducing high blood pressure, inflammation and oxidative stress.
Heart health
Both excess weight and obesity are linked to chronic low-grade inflammation, which is known to release pro-inflammatory cytokines. These cytokines are believed to be at the heart of the complications associated with diabetes and cardiovascular disease.
The results of the study suggest that curcumin supplementation significantly decreases serum concentrations of pro-inflammatory cytokines in individuals with MS. In addition, the study analyzed the cholesterol-lowering properties and found that curcuminoids were effective
Study 13
Healthy People
A study in healthy adults aged between 40 and 60 used a dose of 80 mg/day of a lipid form of curcumin. The treatment was 400 mg of powder per day containing 80 mg of curcumin. And it indicates that a relatively low dose of curcumin can provide health benefits for people who have no diagnosed health problems.
In a randomized, double-blind, placebo-controlled study, the effects were examined of the 400 mg curcumin formulation, approximately 80 mg of curcumin. One hour after administration, curcumin significantly improved performance in sustained attention and working memory tasks compared to placebo. Working memory and mood (general fatigue and change in state of calm, contentment and psychological stress-induced fatigue) were significantly better after chronic treatment. A significant effect on alertness and contentment was also observed. Curcumin was associated with a significant reduction in total cholesterol and LDL.
Supporting physical activity
Another study examined whether supplementation with curcumin and Boswellia serrata gum resin (BSE) for three months could affect plasma levels of oxidative stress markers, inflammation and glycation in 47 healthy male masters cyclists. There was a positive effect observed on glycoxidation and lipid peroxidation in healthy male masters athletes. This study indicates the potential of combining curcumin with other agents to obtain health benefits.
In a recent study, 28 healthy subjects were given curcumin (400 mg/day) two days before and four days after participating in an eccentric exercise designed to induce muscle soreness. The results showed that curcumin consumption reduced biological inflammation, but not subjective quadriceps muscle soreness during recovery from exercise. This could help shorten recovery time, thus improving performance during subsequent exercise sessions.
In a similar randomized, placebo-controlled, single-blind pilot trial, healthy, moderately active male volunteers received 1 g of curcumin twice a day (200 mg of curcumin twice a day) 48 hours before and 24 hours after a dose. Downhill running test. Subjects in the curcumin group reported significantly less pain in the anterior part of the right and left thigh. Significantly fewer subjects in the curcumin group showed evidence of muscle damage on MRI in the posterior or medial compartment of both thighs. These results support curcumin as beneficial for attenuating exercise-induced muscle pain.
A study by Delecroix et al. reports that 2 g of curcumin and 20 g of piperine supplementation can help offset some of the physiological markers of muscle soreness after intense training in elite rugby players.
Subclinical anxiety or depression
Its positive effects on the brain include increasing the brain neurotransmitters serotonin and dopamine, reducing inflammation and encouraging brain plasticity. This suggests that the herb may be an effective antidepressant.
Depression is also linked to reduced levels of BDNF and a shrinking of the hippocampus, an area of the brain with a role in learning and memory. As curcumin can increase BDNF levels, it may therefore reverse some of these changes.
A 2018 animal study also found that curcumin can help reduce anxiety,
Side effects
Curcumin has a long-established safety record. The Acceptable Daily Intake (ADI) value for curcumin is 0-3 mg/kg body weight.
Despite this safety, some negative side effects have been reported. In a dose response study and followed up for 72 hours, they experienced diarrhea, headache, rash and yellow stools. In another study, some subjects reported nausea and diarrhea and an increase in the serum content of alkaline phosphatase and lactate dehydrogenase.
Conclusions
More and more people are becoming aware that health begins with the mouth, and the search for natural options is becoming a logical path once we have access to more knowledge. What's more, you and I are responsible for our food and lifestyle choices.
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
