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Turmeric: In Diet or a Supplement? Choosing The Best Option
Turmeric, also known as golden spice, has been used in herbal remedies for thousands of years. Scientists have studied the evidence to back up its numerous health advantages, including its anti-oxidant and anti-inflammatory properties. As a result, most people are switching to turmeric as a natural cure for a wide range of health problems.
Generally, dietary sources are preferred over supplements, but turmeric is an exception. Although turmeric has been claimed as a super spice, primarily because of its effectiveness in cardiovascular wellness and other anti-inflammatory properties, it's challenging to fully utilize the medicinal properties associated with it by simply sprinkling it on your food. Thus, taking a turmeric supplement may be beneficial in delivering the essential component to enjoy the full spectrum of health benefits.
This article elucidates choosing the best option between turmeric supplements and turmeric in the diet.
What is Turmeric?
Turmeric originates from the root of Curcuma longa, a member of the Zingiberaceae family of flowering plants. It is native to Southeast Asia. Its rhizome (underground stem) is used in both cooking and traditional medicine.
Turmeric has traditionally been used in Ayurveda and other traditional Indian medicinal systems, as well as in Eastern Asian medical systems. It was historically used in India to treat skin, upper respiratory tract, joint, and digestive system ailments. Turmeric is recommended as a dietary supplement for a wide range of health conditions, including osteoarthritis, digestive problems, respiratory infections, allergies, liver illness, depression, and many more.
Turmeric offers several health benefits, including the ability to cure and prevent illness. Turmeric contains anti-inflammatory qualities that can aid in the reduction of swelling and inflammation throughout the body. Many chronic illnesses, including heart disease, diabetes, arthritis, and possibly cancer, are exacerbated by inflammation.
Turmeric has also been proven to have effective antioxidant qualities, which can help protect cells from free radical damage caused by pollution in the environment, stress, and other hazardous factors.
What is Curcumin?
Turmeric includes several plant compounds that belong to one class, curcuminoids. It has the most health-promoting properties. There are three noteworthy curcuminoids such as curcumin, demethoxycurcumin, and bisdemethoxycurcumin. However, curcumin is the most effective and beneficial of all.
Curcumin is the essential component in turmeric that is responsible for multiple benefits to health, such as improvement in memory, improved mood, reduction in symptoms of anxiety and depression, and even reducing the possibility of heart disease and obesity. Additionally, curcumin may have anti-inflammatory, anti-tumor, and antioxidant properties. According to researchers, consuming a turmeric supplement is a better way to obtain an adequate amount of curcumin compared to including turmeric in one's diet.
Research studies indicate turmeric extracts containing 1 gram of curcumin per day exhibited the highest effects in joint arthritis after 8-12 weeks. For people who want to lower their cholesterol, 700 mg of turmeric extract twice a day may be beneficial.
As per one study on athletes, 6 grams of curcumin and 60 mg of piperine administered in three doses helped minimize damage to muscles after a workout.
Should You Take Turmeric in Food or Turmeric Supplement?
While turmeric may be consumed in recipes, it is sometimes impossible to figure out how much curcumin is present in the food. Curcumin constitutes just around 2-8% of turmeric by weight, implying that consuming turmeric does not give enough curcumin to achieve the expected therapeutic advantages. Turmeric's curcumin concentration varies significantly in every batch.
Furthermore, curcumin supplements, available in various forms such as powder, capsules, or gummies, offer the advantage of providing a standardized and easily calculable quantity of curcumin. This standardized dosage ensures accuracy in the amount of curcumin ingested. For individuals seeking to enhance brain function, reduce inflammation, or improve cardiovascular health, the precise dose of curcumin required can be effectively obtained through the use of turmeric supplements.
However, most clinical research used turmeric extract rather than turmeric powder. Curcumin and curcuminoid substances, which are considered essential for turmeric's benefits, make up just around 3% of the weight of turmeric powder. However, the concentration of these in turmeric extracts is increased to as high as 95% in turmeric supplements.
Curcumin is poorly absorbed by the body. To reap the full benefits of curcumin, its bioavailability (the rate at which your body absorbs a compound) must be improved. It is beneficial to combine it with black pepper, which contains piperine. Piperine is a natural chemical that increases curcumin absorption by 2,000%. In fact, good curcumin supplements contain piperine, making them far more effective.
In addition to being a fantastic source of curcumin, turmeric pills are easy to include in your regular routine. They may be taken in several ways based on your requirements and tastes, giving you freedom in how you take them. Turmeric capsules are ideal for people who prefer a more conventional supplement experience, while turmeric powder may be used in meals or beverages. Turmeric gummies, on the other hand, are ideal for people looking for a sweet and enjoyable method to ingest the supplement.
Turmeric supplements often have a substantially greater concentration of curcumin and other curcuminoids than a conventional serving of ground turmeric (95% vs. 3%). If you consume a turmeric supplement, you'll obtain a high concentration of curcumin as well as other helpful curcuminoids and plant substances.
Dos and Don’ts While Choosing a Turmeric Supplement
When considering the use of a turmeric supplement, it is crucial to prioritize the search for a high-quality product. To ensure you find the right supplement, here are key points to keep in mind during your search.
- Search for a supplement that has been evaluated for safety by a third party.
- Look for a supplement that contains piperine. According to research, piperine, a component found in black pepper, can improve the absorption of turmeric and curcumin by up to 2,000%.
- Before choosing a curcumin supplement, consult with your healthcare provider to determine whether supplementation is safe and necessary. Taking curcumin supplements might have negative side effects or clash with other medications.
- Consult a health professional if you have a history of kidney stones, are using antibiotics, antihistamines, anticoagulants, antidepressants, blood sugar-lowering diabetic medication, cardiac medicine, or chemotherapy treatments, or if you are pregnant or nursing.
- If you have iron deficiency, consult with your doctor before taking any turmeric supplements. Because, as per research, curcumin may limit iron absorption.
Frequently Asked Questions
1. What is the difference between turmeric supplements and turmeric?
Turmeric, derived from the root of the Curcuma longa plant, belongs to the flowering plants of the Zingiberaceae family. This versatile spice is utilized in both culinary and traditional medicinal practices. Extracting the beneficial compounds from turmeric yields turmeric extract, which involves shredding the turmeric root and immersing it in edible solvents. These solvents typically contain a combination of curcuminoids, the active constituents found in turmeric.
2. Which is better liquid turmeric or capsules?
The liquid form of turmeric is considered to have higher bioavailability compared to solid forms like capsules, as it does not require the body to break down any solids for absorption. This suggests that the nutrients present in liquid turmeric can be absorbed more rapidly and effectively by the body.
The Final Words:
In summary, turmeric supplements offer an efficient method of incorporating the beneficial effects of curcumin into your daily regimen. While turmeric itself is a valuable source of curcumin, turmeric supplements provide the advantage of a standardized dosage, making it easier for individuals seeking a consistent and reliable supply of curcumin.
However, as with any other supplement, it is crucial to consult with your healthcare provider before starting turmeric supplements, particularly if you are taking medications or have underlying health conditions. When used correctly, turmeric supplements have the potential to provide numerous health benefits, supporting overall physical and mental well-being.
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This blog offers a balanced perspective on the benefits and considerations of incorporating turmeric into one’s diet or opting for a supplement. It serves as a valuable resource for readers seeking clarity on the best approach to reap the benefits of turmeric.