What is curcumin?
Curcumin is the main bioactive substance in turmeric, a plant native to Southeast Asia but popular worldwide. Turmeric has a hot, bitter taste and vibrant yellow color. It has been used for its health benefits for over 4000 years. In recent decades, modern medicine has extensively researched the healing properties of turmeric. Studies have shown that turmeric contains compounds called curcuminoids, with curcumin being the most important and effective one. Curcumin is the key component responsible for many of turmeric’s health benefits.
Curcumin is a bioactive compound that gives turmeric its distinctive color. Scientists first extracted it from turmeric in the late 20th century. In 1949, its antibacterial properties were discovered, leading to further research that uncovered its anti-inflammatory, antioxidant, and other beneficial properties. The curcumin content of turmeric is typically around 1-6% by weight.
Health benefits of curcumin
There are numerous claims about the health benefits of curcumin. Traditionally, it has been used to treat skin problems, upper respiratory tract disorders, joint pain, digestive problems, and more. Modern research has confirmed some of the benefits of this bioactive compound and has helped us understand the biological mechanisms involved in them.
Some of the health benefits of curcumin
- Relief of arthritis symptoms
Due to its anti-inflammatory properties, curcumin helps improve the painful symptoms of osteoarthritis and rheumatoid arthritis. Inflammation can manifest as redness, swelling, warmth in the affected joints, joint pain, and joint stiffness. Studies have shown that curcumin is effective in reducing the symptoms of inflammation.
- Eye health
Curcumin is useful in improving inflammatory and degenerative eye disorders. Although these studies have not been extensive, they show that curcumin may be useful for maintaining eye health and treating some eye diseases.
- Kidney health
Studies have shown that curcumin may be beneficial for the kidneys. In particular, curcumin may help heal acute kidney injury.
- Seasonal allergy relief
Seasonal allergy symptoms including sneezing, itching, runny nose, and stuffy nose may be reduced with curcumin.
- Potential treatment for cancer
There is insufficient evidence to prove that curcumin can prevent or treat cancer. However, several studies are currently underway with the aim of better understanding the potential of curcumin in this field. Some studies show that curcumin may reduce the ability of cancer cells to multiply.
Side effects of curcumin
Very few side effects have been identified in association with curcumin. However, in one study where participants took very high doses of curcumin, some reported experiencing diarrhea, headaches, nausea, and yellow stools.
Dosage of curcumin
Currently, curcumin is considered an unproven treatment, so there is no standard dosage available. Curcumin can be obtained through foods seasoned with turmeric or curcumin dietary supplements. However, it is crucial to consult a doctor before taking any dietary supplement. The European Food Safety Authority recommends an acceptable daily intake (ADI) of 0 to 3 mg of curcumin per kilogram of body weight. If you want to increase your curcumin intake, the simplest way is to consume more turmeric.
For similar information, please refer to the articles on Health Benefits of Ashwagandha, Health Benefits of Astaxanthin, and Elderberry.
