10 Science-Backed Health Benefits of Turmeric and Curcumin

The spice known as turmeric is perhaps one of the most effective dietary supplements available. Numerous studies have already proven that turmeric has remarkably beneficial effects on our body and brain. These beneficial effects are thanks to its main active ingredient: curcumin.[1]

In this blog post, you'll discover the scientifically proven benefits of turmeric and curcumin.

What is turmeric, and what is curcumin?

Turmeric is a yellow spice that gives curry its characteristic golden colour. It has been used in India for thousands of years, both as a spice and as a medicinal herb. In recent times, more and more scientific research has confirmed what tradition has long claimed: turmeric contains compounds with powerful health properties.

These beneficial compounds are called curcuminoids, and the most important of these is curcumin. Curcumin has potent anti-inflammatory and antioxidant effects.

Below, we've gathered the top 10 scientifically proven health benefits of turmeric and curcumin.

Turmeric contains bioactive compounds with medicinal properties

Unfortunately, turmeric's curcumin content is not particularly high — shop-bought turmeric powders typically contain only around 3% curcumin.[2] This is why research tends to focus on turmeric extracts that consist mainly of curcumin.

To get the right amount of curcumin into your body every day, simply seasoning your food with turmeric isn't enough — it's worth taking a curcumin supplement.

You can support the effective absorption of curcumin in two ways:

Combine it with black pepper. Black pepper contains piperine, which can increase curcumin absorption by up to 2,000%.[3]

Consume it with or after high-fat foods. Curcumin is a fat-soluble compound, so it's worth combining it with foods rich in fats or oils.

Curcumin is a natural anti-inflammatory compound

Inflammation is extremely important as it helps the body fight external pathogens and plays a vital role in repairing damage they cause. Acute, short-term inflammation can be beneficial, but chronic inflammation directed against the body's own tissues is very harmful.

Scientists believe that chronic, low-level inflammation may be a driver of many health problems and diseases, including:

Heart disease
Cancer
Metabolic syndrome
Alzheimer's disease
Various degenerative health conditions

This is why anti-inflammatory compounds like curcumin can help prevent and manage the health issues mentioned above.

Curcumin can increase the body's antioxidant capacity

Oxidative stress is one of the causes of ageing and many diseases. Oxidative stress is triggered by free radicals — highly reactive molecules with unpaired electrons. Free radicals can damage healthy substances in our body, such as fatty acids, proteins, or DNA molecules.

Antioxidants are substances that protect our body from free radicals. Curcumin is a powerful antioxidant that, due to its chemical structure, can neutralise free radicals.[4] Furthermore, numerous animal and cell studies confirm that curcumin not only blocks free radical activity but can also stimulate the activity of other antioxidants.[5]

Curcumin stimulates brain-derived neurotrophic factor

It was previously believed that neurons couldn't divide and multiply after childhood. However, we now know this isn't the case. Neurons are capable of forming new connections and, in certain areas of the brain, can even multiply.

An important player in this process is brain-derived neurotrophic factor (BDNF). This is a gene that helps prevent brain cell death, promotes the birth of new nerve cells and the formation of connections between existing ones, and plays a role in building myelin (the protective sheath surrounding nerve cell axons).

BDNF protein plays an important role in memory and learning processes, and is also found in areas of the brain responsible for eating, drinking, and body weight.[6]

Low levels of BDNF protein are linked to numerous brain disorders, including depression[7] and Alzheimer's disease.[8]

Animal studies confirm that curcumin can increase BDNF levels in the brain.[9] Therefore, it can effectively delay or even reverse brain disorders and age-related degeneration.

Curcumin may also improve memory and concentration.[10]

Curcumin can reduce the risk of heart disease

Heart disease is the leading cause of death worldwide. Researchers have been studying how heart disease develops for decades, and unsurprisingly, they've found numerous contributing factors.

Curcumin can reverse heart disease development in several ways. One of curcumin's most important effects on the heart is strengthening the inner lining of blood vessels.[11] When blood vessel linings don't function properly, they cannot regulate blood pressure, blood clots form, and other complications arise.

Numerous studies suggest that curcumin can support healthy heart function.[12][13] Moreover, one study found that in postmenopausal women, curcumin may be as effective as exercise.[14]

Curcumin's previously detailed anti-inflammatory and antioxidant effects also play an important role in managing heart disease.

In one study, 121 people who underwent coronary artery bypass surgery were examined. Researchers gave patients either a placebo or 4 grams of curcumin daily for three days before and five days after surgery. The curcumin group had a 65% lower chance of having a heart attack during their post-surgery hospital stay.[15]

Turmeric can help prevent cancer

Cancer is a disease characterised by uncontrolled cell growth. Studies suggest that curcumin may influence certain types of cancer.[16] Research has explored curcumin's potential effects on tumour growth and development.[17]

Studies have shown that curcumin may:

Contribute to cancer cell death
Reduce angiogenesis (the formation of new blood vessels in tumours)
Reduce cancer spread and metastasis formation[18]

Furthermore, research suggests that curcumin may play a role in cancer prevention, particularly in digestive system cancers such as colorectal cancer.

In one study, 44 men with precancerous lesions in their colon were examined. They consumed 4 grams of curcumin daily for thirty days, and the number of lesions decreased by 40%.[19]

Curcumin may help in managing Alzheimer's disease

Alzheimer's disease is the most common form of dementia, appearing in up to 70% of dementia cases. While some symptoms can be managed, there is no cure for Alzheimer's, making prevention and early support crucial.

Research has shown that curcumin can cross the blood-brain barrier,[20] the dense cell layer protecting the brain that not all compounds can penetrate.

Since both inflammation and oxidative stress are believed to contribute to Alzheimer's disease development, curcumin may offer supportive benefits.

Furthermore, one of Alzheimer's main characteristics is the build-up of amyloid protein plaques. Research suggests that curcumin may help influence these deposits.[21]

Curcumin supplements also help patients with arthritis

Arthritis is a very common health problem in Western countries. It has many types, and most forms involve joint inflammation. Given that curcumin is a very powerful anti-inflammatory compound, it can help with arthritis, as numerous studies have demonstrated.

In a study with rheumatoid arthritis patients, curcumin was more effective than an anti-inflammatory drug.[22]

Other studies have also examined curcumin's effect on arthritis and shown improvement in numerous symptoms.[23]

Curcumin is effective against depression

Curcumin has shown promising results in treating depression as well.

In one study, 60 people with depression were randomly divided into three groups. One group received Prozac, the second group received 1 gram of curcumin, and the third group took both Prozac and curcumin. After six weeks, the curcumin group showed similar improvement to the Prozac group. The greatest improvement was observed in the group taking both Prozac and curcumin.[24]

Depression is associated with reduced BDNF levels and a shrinking hippocampus, the part of the brain associated with learning and memory. Curcumin may help support BDNF levels and could potentially influence these changes.[25]

Research also suggests that curcumin may support the production of serotonin and dopamine neurotransmitters.[26]

Curcumin may help delay ageing and support healthy ageing

If curcumin may support heart health, cellular function, and cognitive wellness, it could also play a role in healthy longevity. Curcumin is often explored as a potential anti-ageing supplement.[27] Since both oxidation and inflammation play significant roles in the ageing process, curcumin's properties extend beyond simple disease prevention.

Summary

Turmeric's active ingredient, curcumin, has numerous scientifically proven health benefits. It can contribute to heart health, help prevent many diseases, and serve as a complementary therapy in disease treatment.

Curcumin is a very powerful anti-inflammatory and antioxidant, so it's definitely worth making it part of our daily routine as a dietary supplement.

For effective absorption, it's worth combining curcumin with black pepper and fatty or oily ingredients.