Supplement: Turmeric (Curcumin)
Supplement: Turmeric (Curcumin)
What is Tumeric ?
Turmeric is a spice used in Asian and Indian dishes. It has a main bioactive compound, curcumin, which is what gives turmeric its yellow pigment and beneficial properties.
What does Curcumin do?
Curcumin has multiple beneficial properties.
Research has shown it is an anti-inflammatory compound. It can decrease inflammation, pain, and depression.
Curcumin can also enhance blood flow, lower HDL levels, increase LDL levels, and reduce systolic blood pressure to help increase your overall cardiovascular health.
When dealing with chronic disease. It also has been shown to have properties to decrease progression of cancer and some have thought that it can help with the treatment process. Research has also proven that curcumin supplementation can reduce symptoms of osteoarthritis by its anti-inflammatory properties.
How much of Curcumin should I take?
Curcumin should be taken at 500-1000 mg daily for the benefits. It can be found in powder form, tablets, and capsules. It should be taken with food or a fish oil to help the absorption and split into multiple doses a day.
How safe is Curcumin?
JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the Allowable Daily Intake (ADI) value of curcumin is 0–3 mg/kg body weight. It has no significant side effects. Minor side effects could include nausea, dizziness, and stomach upset.
Can’t I just eat turmeric for the same benefits?
While consuming turmeric is certainly beneficial, you’d have to consume over 1T per day (or more). Keep in mind that the the amount of curcumin can vary in the spice depending on its origin, amount of time on the shelf, and exposure to cold/heat. Be sure to consume it with a meal containing fat (like sprinkling it on your morning eggs) with ground pepper, since piperine (the active ingredient in black pepper) increases bioavailability by 2000%.
Try our Anti-Inflammatory Golden Protein Shake that includes turmeric.
Where can I find curcumin?
One of our favorite recommended products is Curcumin 500 with Bioperine. Create a Fullscript account here to purchase it today from our high quality, reputable dispensary. Our clients get 15% off, so learn more about our nutrition programs here.
Bottom line:
Curcumin can be a great addition to your supplement regimen. Its many beneficial properties can positively affect healthy individual’s and athlete’s overall health. With a couple doses a day, you can help combat inflammation and pain and increase your cardiovascular health. Curcumin supplementation can also help prevent your chances of cancer and help with osteoarthritis symptoms.
Need a personalized supplement regimen?
Contact us today to schedule your Free Discovery Session with one of our highly qualified Registered Dietitians and Sports Nutritionists.
Special thanks to one of our interns, Brittany Wuis, who is a student at N.C. State, a Certified Personal Trainer and NPC Figure Competitor.
