Turmeric is a common spice that you can find in just about any grocery store. It is found in curry, and is known for its anti-inflammatory properties. The active component called Curcumin, is a polyphenol that has anti-inflammatory properties.
Uses of Turmeric (Curcumin)
To start this off, we have to mention that you take Turmeric for the Curcumin/Curcuminoids in it. For this reason, we will refer to it as Curcumin from here on out. Curcumin has some studies showing it to be an effective antioxidant.
Curcumin has a variety of health benefits, and there is good research supporting it. For the most part, you’ll find Curcumin advertised as a joint health supplement (although the benefits reach further than that)due to its anti-inflammatory properties. One study showed Curcumin (a highly bioavailable form) to be beneficial for people suffering from Rheumatoid Arthritis, an autoimmune disease which causes inflammation in joints. The subjects showed significant changes in their pain/symptom scales. This was after 90 days of continued use.
Another study has actually shown Curcumin to be beneficial for increasing nitric oxide when taken at 80mg per day. You don’t typically see Curcumin added to pump supplements however.Curcumin may be beneficial for depression as well. Although the study has its limitations, it does show some promise.
Interactions with Turmeric (Curcumin)
Curcumin is typically added to joint health supplements or as a standalone. With joint health products, you’ll typically find it paired with ingredients such as Glucosamine, Chondroitin, Boswellia, and Cissus Quadrangularis.
The most common ingredient you’ll find Curcumin paired with, is an ingredient called Piperine, which is a component of Black Pepper Extract. To make it simple, Piperine inhibits a certain enzyme that signals your body to excrete certain compounds in your body. Simply put, it helps with the absorption of Curcumin, so it's always good to make sure your Turmeric supplement contains Piperine. (It must be noted that Piperine may hinder the absorption of other supplements)
Side Effects with Turmeric (Curcumin)
Turmeric is considered safe, however it may cause upset stomach, diarrhea, nausea, and dizziness. Always talk to your doctor before supplementing with Turmeric/Curcumin.
Recommended Dose of Turmeric (Curcumin)
According to one study mentioned above, 250mg-500mg of a highly bioavailable Curcumin twice daily may be beneficial for joint health. Remember it may take 90 days to notice the benefits.
Recommended Products with Turmeric (Curcumin)
The following products contain Turmeric (Curcumin) at the recommended dosage, and are recommended supplements for Fitness Informant: