Turmeric (Curcuma longa) is an ancient plant that has established itself in both traditional medicine and modern nutritional research. Its key active ingredient, curcumin, offers a wide range of health benefits. This blog post takes a deeper look at turmeric’s effects on joints, digestion, brain health, and recovery, as well as its role in modern wellness research. Curcumin’s versatile effects make it a very interesting supplement for people of all ages looking to support their health naturally and effectively.
Turmeric (Curcuma longa) is known to many primarily as a kitchen spice that gives curries their golden color and distinctive aroma. But for thousands of years, this tropical plant has also been used in traditional Ayurveda and Chinese medicine – and not by chance. Modern research has since confirmed many of these uses, and has shown that curcumin, a biologically active polyphenol found in turmeric, acts on multiple levels in the body.
Curcumin’s most important properties are its antioxidant and anti-inflammatory effects. Through these, turmeric can support well-being in various areas, such as joint health, digestion, metabolism and even brain function. But what does science really say about this yellow root? Keep reading, below we will delve deeper into the fascinating world and research of turmeric!
Curcumin and brain health: what do human studies say?
Recent studies have increasingly highlighted the potential of curcumin in supporting brain health, especially in the context of aging. The neuroprotective effects of curcumin have long been studied in laboratory animals, but more and more human studies have also been published.
For example, a 2020 randomized, double-blind, placebo-controlled study (Radesky et al.) evaluated the effect of curcumin on brain-derived neurotrophic factor (BDNF) levels in healthy adults. Participants were given either iron alone, iron combined with highly absorbable curcumin (500 mg), or a placebo for six weeks. The curcumin and iron group showed a significant increase in serum BDNF levels compared to the placebo group. [PubMed link]
BDNF (brain-derived neurotrophic factor) has been shown to support neuronal regeneration, synaptic plasticity, and learning. As we age, the natural production of BDNF often declines, which can negatively impact memory and cognitive function. Curcumin may support these functions by stimulating BDNF expression and protecting neurons from oxidative stress and inflammation.
In another study (Small et al., 2018), long-term use of curcumin improved memory test scores and reduced the presence of amyloid plaques characteristic of Alzheimer’s disease on PET scans. The study used a highly absorbable form of curcumin, and subjects received 90 mg twice daily for 18 months. [Study link]
Curcumin, joint health and regulation of inflammatory responses
One of the best-known and most studied effects of curcumin is its ability to support joint health. Curcumin in particular has been studied for its potential anti-inflammatory effects, which may be beneficial for joint health and mobility.
Curcumin affects inflammatory responses at multiple levels. It can inhibit the production of pro-inflammatory cytokines such as tumor necrosis factor-alpha (TNF-α), interleukin-1 beta (IL-1β) and interleukin-6 (IL-6). In addition, curcumin appears to suppress the activation of the nuclear factor kappa-light-chain-enhancer of activated B cells (NF-κB) signaling pathway, which is a key pathway in the regulation of chronic inflammatory states.
Several clinical studies have shown that curcumin supplements can provide relief for people suffering from joint stiffness and pain. For example, a 2014 randomized, double-blind study found that 500 mg of curcumin daily for three months improved joint mobility and reduced discomfort as effectively as ibuprofen, but without the unwanted side effects [1].
Managing inflammation is not just a factor affecting joint function, but is broadly linked to overall body well-being, including gut health, cardiovascular health, and nervous system function. Curcumin may act as part of a natural strategy that supports the body in reducing low-grade inflammation, a condition considered a risk factor for several chronic diseases.
Taking turmeric with piperine, which is found in black pepper, can increase the bioavailability of curcumin, allowing it to have a more effective effect on various systems in the body, including joints and connective tissues.
Curcumin, metabolism and blood sugar
Recent studies have shown that curcumin can have a beneficial effect on the body's metabolism, especially glucose metabolism. Curcumin has been found to improve insulin sensitivity and affect signaling pathways related to sugar metabolism, such as the activation of the AMPK enzyme. This enzyme regulates the energy balance of cells and plays an important role in, for example, the oxidation of fatty acids and the transport of glucose into cells.
Metabolic disorders, such as insulin resistance and type 2 diabetes, are often associated with the previously mentioned low-grade inflammation, which curcumin can help to control. The attenuation of inflammatory reactions may support not only glucose balance but also the normalization of fat metabolism in general.
Animal studies and small clinical trials have shown that curcumin may reduce fasting blood sugar and HbA1c levels, but larger studies are needed to confirm these effects in humans. Despite this, curcumin is considered a promising dietary supplement for metabolic support, especially when combined with a healthy lifestyle.
Curcumin and recovery from physical exertion
Turmeric and its active compound curcumin have also been studied in terms of recovery after sports performance. Physical exertion, especially intense or prolonged exercise, causes microscopic muscle damage, inflammatory reactions and increased oxidative stress in the body. Curcumin acts as a powerful antioxidant and anti-inflammatory compound, and has been found to help control these processes.
Studies have found that the use of curcumin may reduce post-exercise muscle soreness (DOMS), accelerate muscle repair, and reduce inflammatory markers (such as interleukin-6 and TNF-α) in the bloodstream. These effects are due to curcumin’s ability to inhibit the activation of pro-inflammatory signals, such as the NF-κB pathway.
In some small clinical studies, curcumin has also been found to reduce blood levels of creatine kinase – an enzyme that is a biochemical marker of muscle damage. This suggests that curcumin may have a protective effect on muscle tissue during and after physical exertion.
Turmeric is increasingly being used as part of recovery strategies for athletes and active people. When combined with piperine in black pepper, which improves the absorption of curcumin, the effects can be significantly stronger.
Improving the absorption of curcuminoids
The clinical use of curcumin has long been limited by its poor bioavailability. For this reason, it is difficult, if not impossible, to achieve similar effects with the regular spice turmeric as with supplements containing curcumin. Due to its structure, regular curcumin taken orally is poorly absorbed and is rapidly broken down and eliminated from the body.
However, research has developed various technologies to improve absorption. These include combining curcumin with piperine (the active ingredient in black pepper), liposomal forms, nanoemulsions, phytosome technology, and special water-soluble forms of curcumin. With the help of these technologies, the concentrations of curcumin in the blood have been multiplied, which allows for a more effective effect, for example, in the central nervous system.
Summary: Turmeric – a traditional herb supporting modern well-being
Turmeric is one of the most researched plant-based ingredients, with millennia of use in traditional medicine and a solid scientific interest in modern nutritional research. Its active compound, curcumin, has been shown to support balance in the body at the cellular level, as well as in terms of overall well-being.
As an antioxidant, curcumin protects cells from oxidative stress and promotes the body’s immune system. It helps control low-grade inflammation in the body, supports joint mobility and digestive function, and promotes recovery from physical exertion. In addition, its effects on BDNF levels in the brain make it a particularly interesting nutrient from the perspective of brain health related to aging.
However, turmeric should not be viewed as a separate miracle substance, but as part of a balanced lifestyle that includes a healthy diet, exercise, sleep, and stress management. When used properly and in a highly absorbable form, such as when combined with black pepper or ginger, curcumin can be a valuable component in supporting overall well-being.
As many studies show, turmeric is not just a spice, but a very versatile plant. The benefits of curcumin extend from the cellular level to cognitive function and recovery, making it an exceptionally interesting addition to both daily nutrition and dietary supplementation.