Inflammation to Immunity: Turmeric and Curcumin – Potential Benefits, Evidence and Safety

Published by Dr. C.J. DeFabio, D.C. | March 15, 2021

Once considered a niche supplement, turmeric has exploded into a highly sought-after super-food largely because it contains curcumin, a compound researchers have studied for its antioxidant and inflammation modulating properties.  If you enjoy a good curry, chances are you’ve eaten turmeric as it is one of the main ingredients in South Asian and Middle Eastern dishes. Is turmeric is more than a delicious dinner spice with vibrant color and flavor? 

Turmeric vs. Curcumin: What’s the Difference?

Turmeric is the culinary spice (from the root of Curcuma longa).  Curcumin is one of several naturally occurring compounds in turmeric that researchers have studied.  Many turmeric supplements standardize for curcuminoids but results from supplement studies don’t always transfer directly to culinary turmeric used in food.

Turmeric (Curcumin) and Cholesterol Levels: What the Research Suggests

Some early research has explored whether curcumin may influence oxidative stress markers and cholesterol measures..

One study provided ten healthy individuals with 500 mg of curcumin per day for seven days. Each participant experienced a significant reduction of lipid peroxides. This is the term for when free radicals break down other cells. In this case, lipids were protected against degradation and cell damage

There was also a significant decrease in LDL cholesterol, also known as “bad cholesterol,” and total serum cholesterol. [1]

Study sizes and duration vary widely and not all trials show the same effects.  If you are managing cholesterol, turmeric may be a supportive dietary addition for some people, but it should not replace clinician-guided care, nutrition changes, or prescribed medication.

Liver Health: Potential Support in Specific Groups

Alanine aminotransferase (ALT) levels indicate the degree of inflammation in the liver. When ALT levels are high, the liver is more inflamed.

One randomized controlled study examined turmeric preparations in people with elevated ALT.  The study provided participants with either three grams of turmeric or three grams of a placebo every day for 12 weeks.

After the study, the group given the turmeric capsules had significantly lower ALT levels. These findings suggest certain turmeric formulations may influence ALT levels in some individuals, though results depend on the product used, dose, and the person’s underlying condition.  If you have liver disease or abnormal liver labs, talk with your healthcare provider before starting supplements. [2]

Brain, Nerves, and Eye Health

To say that your nervous system is overly complex is an understatement.

Your nervous system is responsible for all your movements, coordination, and sensory information. Any illness or health issue that impacts the nervous system can cause serious complications.

Turmeric and Curcumin are being studied for mechanisms related to oxidative stress and inflammation in the nervous system and eyes.  Much of the research is preliminary and many findings come from laboratory models or early stage human studies.

Some studies show that curcumin may act as a protective nutrient for your nervous system in two critical ways:  to prevent cell death and modulate neurotransmitter levels in the brain. As research continues, curcumin may be considered a beneficial natural ingredient for preventing ischemic stroke, Alzheimer’s disease, and cataract formation in the eyes in the future. [3] [4] [5]

At this time, it is best to view these areas as “under investigation” and keep in mind that any supplement plan should be coordinated with your medical care team due to potential interactions and the importance of evidence-based care.

Curcumin and Cancer Research

A carcinogen promotes the formation of cancer. The best example of a notorious carcinogen is a high level of radiation.  So, it follows that an anticarcinogen is something that helps reduce the effects of a carcinogen or inhibits the development of cancer.

Curcumin is widely studied in cancer-related laboratory research because of its biological activity.

Some laboratory studies have demonstrated that curcumin may be an anticarcinogen or that it may have an anti-carcinogenic effect on cancer development, with some studies suggesting that it may even play a part in cancer regression. [6]

It is important to note that these are laboratory studies and may not translate into human studies.

If you have cancer or are at high risk it is essential to coordinate any supplement plan with your oncology team due to potential interactions and the importance of evidence based care.

How Much Turmeric Do You Need?

There is no single “one-size-fits-all” dose for everyone.  Doses used in research vary depending on the goal and the product formulation.  According to the World Health Organization, you should not exceed 1,400 mg of turmeric in a day.What’s more, it’s not recommended to take elevated doses (e.g., 2,000 mg) for an extended period of time.  If you are considering a concentrated curcumin supplement, it’s advised to review it with a licensed clinician such as a functional medicine practitioner, especially if you take medications or have a chronic condition. [7]

Best Ways to Get More Turmeric in your Diet Naturally

Incorporating turmeric into your diet naturally is best; however, curcumin is difficult to absorb because it has low bioavailability.  Some studies suggest piperine (from black pepper) can increase absorption, and some supplements combine these ingredients.  Adding black pepper to  turmeric in dishes or turmeric tea has been shown to enhance bio-availability.  Absorption-enhanced products may also increse the chance of medication interactions for certain people, which is another reason to consult a qualified healthcare provider if you are using a supplement rather than food-based turmeric. [8]

Safety and Interactions

Turmeric and curcumin are not risk-free for everyone.  Talk with your clinician before using supplements if you:

• Take blood thinners or have a bleeding disorder
• Have gallbladder disease, reflux, or a history of kidney stones
• Are pregnant or breastfeeding
• Take diabetes medications or are scheduled for surgery
• Being treated for cancer or other serious medical conditions

Want Personalized Guidance?

If you’d like help sorting through nutrition basics, inflammation-supportive habits, and non-pharmaceutical options for musculoskeletal pain, our team at Ravenswood Chiropractic in Chicago – Andersonville can help you build a plan that fits your history and goals.

In addition to food-based strategies, Class IV Laser Therapy may help modulate inflammation and pain signals by supporting circulation and cellular repair activity in targeted tissues. We often use it as a non-invasive option for inflammation-related musculoskeletal pain.

 

References

1. Soni KB, Kuttan R. Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers. Indian J Physiol Pharmacol. 1992 Oct;36(4):273-5. PMID: 1291482.
2. Kim SW, Ha KC, Choi EK, Jung SY, Kim MG, Kwon DY, Yang HJ, Kim MJ, Kang HJ, Back HI, Kim SY, Park SH, Baek HY, Kim YJ, Lee JY, Chae SW. The effectiveness of fermented turmeric powder in subjects with elevated alanine transaminase levels: a randomised controlled study. BMC Complement Altern Med. 2013 Mar 8;13:58. doi: 10.1186/1472-6882-13-58. PMID: 23497020; PMCID: PMC3600681.
3. Liu Z, Ran Y, Huang S, et al. curcumin Protects against Ischemic Stroke by Titrating Microglia/Macrophage Polarization. Front Aging Neurosci. 2017;9:233. Published 2017 Jul 21. doi:10.3389/fnagi.2017.00233.
4. Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Ann Indian Acad Neurol. 2008;11(1):13-19. doi:10.4103/0972-2327.40220.
5. Radomska-Leśniewska DM, Osiecka-Iwan A, Hyc A, Góźdź A, Dąbrowska AM, Skopiński P. Therapeutic potential of curcumin in eye diseases. Cent Eur J Immunol. 2019;44(2):181-189. doi:10.5114/ceji.2019.87070.
6. López-Lázaro M. Anticancer and carcinogenic properties of curcumin: considerations for its clinical development as a cancer chemopreventive and chemotherapeutic agent. Mol Nutr Food Res. 2008 Jun;52 Suppl 1:S103-27. doi: 10.1002/mnfr.200700238. PMID: 18496811.
7. Amalraj A, Pius A, Gopi S, Gopi S. Biological activities of curcuminoids, other biomolecules from turmeric and their derivatives – A review. J Tradit Complement Med. 2016 Jun 15;7(2):205-233. doi: 10.1016/j.jtcme.2016.05.005. PMID: 28417091; PMCID: PMC5388087.
8. Prasad S, Tyagi AK, Aggarwal BB. Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer Res Treat. 2014;46(1):2-18. doi:10.4143/crt.2014.46.1.2.