Eight Turmeric Supplement Benefits—More than Just Inflammation Support (10 min.)

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Turmeric is a spice commonly found in curries of all kinds and has been used for thousands of years in India and other cultures as a natural remedy†. Turmeric comes from the root of the curcuma longa plant and contains curcumin, supporting a healthy inflammatory response† and said to have considerable health benefits†.

Inflammation is a common response to many infectious diseases. However, an increasing body of evidence shows that chronic inflammation can cause and advance many common diseases, including cancer and autoimmune disorders. Curcumin, the active compound in turmeric, helps support a healthy inflammatory response†. Cooper Clinic Platinum (Concierge Medicine) Physician Riva Rahl, MD, explores turmeric curcumin’s key benefits of joint† and skin health†, as well as helping reduce free radicals†. “Most people who take turmeric are now taking it for the curcumin, for its antioxidant and anti-inflammatory properties†,” says Dr. Rahl. Does taking turmeric provide additional health benefits beyond these three†?

Turmeric Supplement Benefit #1: Helps Promote Balanced Inflammation Response†

Curcumin from the turmeric plant is an antioxidant that fights free radicals (unstable molecules) in the body that can damage cells†. Scavenging free radicals in the body reduces the levels of stress the body experiences†. Supporting an inflammatory response, it promotes balance in the body’s natural reaction to physical stress and helps maintain overall joint and cellular health†.

“Turmeric works to suppress the protein complex NF-κB, which causes inflammation at a molecular level and is attributed to many chronic diseases such as heart disease and cancer†,” explains Dr. Rahl. “Beyond suppressing NF-κB, turmeric has also been shown to reduce inflammation associated with rheumatoid arthritis and osteoarthritis†.”

Joint health and pain reduction†

Turmeric studies often focus on curcumin and how it benefits joint health†. Many studies have noticed decreases in chronic inflammation throughout the body as a result of taking curcumin†. By controlling inflammation levels, curcumin helps maintain joint comfort and flexibility during everyday physical activity†.

Excessive inflammation in the joints can contribute significantly to arthritis pain†. Reports show curcumin can be effective at slowing the amount of joint inflammation†. Two smaller studies found curcumin to reduce joint swelling and stiffness associated with rheumatoid arthritis†.

Turmeric’s anti-inflammatory properties make the powerful spice an ideal daily supplement for many people†. “I personally take Cooper Complete Turmeric Curcumin Complex Supplement,” says Dr. Rahl. “I like to run a lot, which tends to make my joints inflamed†. I have found turmeric to really help with that†.”

Turmeric is best absorbed with a fatty meal. Piperine, a compound found in black pepper, also enhances turmeric absorption by 2000 percent†. Regular black pepper is 2-7 percent piperine, so it is estimated that ¼ teaspoon of ground black pepper is the equivalent of 10 to 35 mg of piperine†. Piperine has also been shown to improve the absorption of coenzyme Q10 and iron†. Cooper Complete Turmeric Curcumin Complex supplement is a formulation of 1000 mg curcumin (standardized to 95 percent total curcuminoids) and 10 mg BioPerine® (a patented black pepper extract that is 95 percent piperine).

Turmeric Supplement Benefit #2:  Promotes Healthy Skin Appearance†

Skin is another part of the body that can become damaged due to increased inflammation†. In fact, many common skin conditions, such as rashes or itching, are typically a direct result of skin inflammation.

Using curcumin to control skin health has been the focus of recent studies†. For example, one study used curcumin to improve health after UV ray exposure†, and another concerned with curcumin and healthy bacteria found positive results†.

Turmeric Supplement Benefit #3: May Improve Heart Health†

 Turmeric is said to improve blood vessel function in addition to positively counteracting inflammation and oxidation†. For a healthy heart, cholesterol levels must be kept at safe levels to ensure optimal blood flow†. Excessive blood lipids, such as cholesterol, lead to fat deposits building on artery walls and increasing blood pressure. As a result, a higher risk of heart disease is directly related to these conditions.

In a study published in the Nutrition Journal, scientists tested the ability of turmeric to control blood lipid levels. Results indicate curcumin was able to reduce blood lipid levels for patients considered at risk for heart disease†. The patients in the study taking turmeric curcumin supplements experienced “a natural cardioprotective effect” in controlling LDL and triglyceride levels†.

Turmeric Supplement Benefit #4: May Aid In Digestion

In addition to the benefits already mentioned, some smaller studies have suggested turmeric may be helpful for digestion†.  Low stomach acid and inadequate bile levels can contribute to poor digestion. Bacterial infections can result from poor digestion and a lack of stomach acid to break down food properly.

Turmeric may help support healthy digestive processes by promoting bile production and overall digestive function†. Adequate stomach acids allow food to break down more efficiently and move through the body more smoothly†. In addition, turmeric supports digestive health and helps maintain a healthy stomach lining, which can help prevent ulcers from forming in the stomach†, resulting from stress or alcohol.

A small study of 116 adults found that turmeric was more effective than a placebo for indigestion†. The participants taking turmeric took 2000 mg per day (500 mg, four times daily)†.

It is best to take this dietary supplement with a snack or meal that includes fat, which aids turmeric digestion and absorption.

Turmeric Supplement Benefit #5: May Improve Insulin Resistance and Diabetes

Preliminary research shows that individuals with metabolic syndrome or prediabetes who take turmeric long term may have a lower chance of advancing to diabetes†. Curcumin may help lower blood sugar and increase insulin levels in healthy individuals after eating†. A study of 15 healthy young adults (average age 26 years) found that turmeric taken before eating reduced the increase in blood sugar by 61 percent and insulin levels by 26 percent compared with a placebo†. The same researchers also conducted a 90-day study of 29 adults (average age 52) with insulin resistance and found that supplementation reduced insulin resistance compared to placebo†.

Turmeric Supplement Benefit #6: May Improve Brain Health and Mood Support†

Turmeric may increase brain-derived neurotrophic factor (BDNF) levels, which supports the formation of new neurons and could play a role in maintaining cognitive function†. Curcumin may help support healthy serotonin and dopamine levels, which are important for mood regulation†.

Several research studies show curcumin, the substance that creates turmeric’s yellow pigment, possesses antidepressant properties†. Consuming 1 gram daily of oral curcumin significantly improves symptoms of depression after six weeks and enhances the performance of antidepressants for adults with major depressive disorders†. However, it is unclear whether curcumin is beneficial when used for longer than eight weeks†.

Turmeric Supplement Benefit #7: May Provide Asthma and Allergy Relief†

One in four adults in the U.S. suffers from seasonal allergic rhinitis (AR), an allergic reaction to pollen from trees, grasses and weeds. Curcumin—a compound found in Cooper Complete Turmeric Curcumin Complex—may provide relief to AR sufferers by improving nasal airflow† and modulating immune response†. In addition, studies have shown that curcumin’s anti-inflammatory and antioxidant effects provide clinical benefits to adults with asthma†.

Turmeric Supplement Benefit #8: May Support Weight Loss†

Compiling and analyzing results from 11 studies, a group of researchers concluded that curcumin supplementation delivered significant positive effects on body weight and body mass index (BMI) when administered at 1 gram per day for 8 weeks or longer†. Additionally, curcumin had a significant effect on waist circumference in overweight adults when administered at the same dose and duration†.

Forms of Turmeric and Amounts of Curcumin

Turmeric is grown in Southeast Asia. Grocery stores in larger cities may have fresh turmeric root in the produce section and turmeric powder in the spice aisle. Only around 3 percent of turmeric’s total weight contains curcumin, and the turmeric extracts found in supplements are much higher, at levels as high as 95 percent total curcuminoids†. (Cooper Complete Turmeric Curcumin Complex supplement contains curcumin extract standardized to 95 percent total curcuminoids†.)

Enormous amounts of turmeric would need to be consumed in food to approach the levels found in supplements. The typical Southeast Asian diet contains more turmeric than the average American diet. However, turmeric powder from the spice aisle of the grocery store, which is used in food, contains very low levels of curcumin and is poorly absorbed without enhancements like black pepper†. While turmeric is commonly found in most curries, adding it to smoothies and juices is also an easy way to incorporate this ingredient into your diet.

Turmeric Possible Side Effects and Risks

When taken in recommended dosages, common side effects of taking a turmeric curcumin supplement can include gas, bloating and acid reflux†. If taken in large doses, the small amount of oxalate found in turmeric may induce problems for people prone to specific types of kidney stones containing oxalates†.

While research continues on the benefits of turmeric, it is always important to consult your physician before adding a supplement to your regimen. Your physician understands your health profile best, so it’s important to talk to them about which supplements are best for you.

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Cooper Complete June 13, 2023