For over 5000 years Curcuma is used in traditional Ayurvedic medicine as a spice and medicinal plant. Over 3,000 scientific studies Proof: Curcuma is one of the three most important medicinal plants on our planet with a dizzying array of possible uses.
However, there are a few rules to follow in order to maximise the health benefits: Curcuma is not the same as curcumin, the spice powder on the market is not the same as a medicine and not every dietary supplement delivers what it promises.
Curcuma, also known as turmeric or Indian saffron, is a reed-like perennial plant and belongs to the ginger family. There are almost 100 species of turmeric worldwide, of which Curcuma longa is the most important. The yellow-orange powder has gained worldwide fame as the main ingredient in curry.
The rootstock, Curcumae longae rhizoma, is used as the medicinal raw material. This contains active ingredients, the so-called Curcuminoids, which include curcumin (C1), demethoxycurcumin (C2), bisdemethoxycurcumin (C3) and cyclocurcumin (C4) belong. C1-C3 are in a natural ratio of about 76:19:5 to each other. When selecting a product, make sure that this natural ratio is given.
Almost all scientific studies relate to the effects of curcumin and its derivatives. The commercially available spice powder contains a maximum of 2-5% curcuminoids - as we in Europe only consume small amounts of it in our food due to its pungent, bitter flavour, it is dubious and irresponsible to transfer all the healing effects directly to the kitchen spice.
Nevertheless, there is no question that long-term, preferably daily, consumption of curcuma in the diet has a health-promoting effect. This is confirmed by a number of figures from curcuma-consuming countries in Asia.
Alcoholic extracts can contain at least 95% of curcuminoids in standardised form. The problem here is that swallowing curcuma capsules does not mean that the valuable ingredients reach the desired target locations.
In the context of „bioavailability“, two factors play a central role:
- Absorption, i.e. the absorption of curcuma and its valuable ingredients via the intestinal wall, depends on your current gastrointestinal status and the type of absorption. Curcuminoids are largely hydrophobic, i.e. insoluble in water. However, they love Fat and can be dissolved with alcohol.
- Curcuminoids are biochemically metabolised in the liver, largely inactivated and excreted. This „first-pass effect“ significantly inhibits bioavailability - but there is a solution: Piperine, an ingredient from the black or long pepper. Piperine inhibits enzymes that are responsible for „glucuronidation“ and therefore increases bioavailability many times over.
So remember two rules both in the kitchen and when choosing a food supplement:
- Always consume turmeric with a little fat, as this increases its absorption from the intestine. This is easy to do in the kitchen; you can sauté turmeric in a little ghee (clarified butter) or olive oil. When taking capsules, you can add a little fat to the water or take the capsules directly before meals.
- Always combine curcuma with a little black pepper (in the kitchen) or make sure that a capsule product contains at least 5mg of piperine.
Curcuma as a medicinal plant
Even if it seems almost unbelievable, curcuma has an effect on numerous structures and functions of our body. I will introduce you to the most important ones here and try to translate the medical jargon as best I can.
Two important remarks in advance:
- If you are ill and would like to benefit from the healing effects of curcuma, please consult a specialist doctor or therapist of your choice who, after a thorough diagnosis, can assess the usefulness and possible interactions and determine the appropriate dosage for you. I strongly advise against self-medication!
- Many of the effects mentioned originate from basic research and some from clinical studies. The results of experimental research indicate possible modes of action, but cannot simply be transferred 1:1 to the human organism and possible diseases. For this reason, the indications mentioned here are not based on any promises of a cure. No alleviation or improvement of a disease condition may be derived, guaranteed or promised from the information provided.
The most important possible areas of application at a glance
- Inflammation inhibitionCurcuma, together with frankincense (Boswellia serrata), guggulu (Commiphora mukul) and liquorice root (Liquiritiae radix), is one of the most powerful herbal remedies for inflammation. Many studies describe effects primarily on the musculoskeletal system, the gastrointestinal tract and the skin.
- Digestive supportCurcuma increases the production and excretion of bile and protects the stomach by stimulating its own mucus production.
- Liver remedyCurcuma protects the liver from toxic damage. Its use in fatty liver and chronic liver diseases is being discussed in many studies.
- MetabolismAccording to many studies, curcuma has anti-diabetic, lipid- and blood pressure-lowering effects and can be used as part of weight loss programmes.
- ImmunomodulationThe generic term „modulation“ includes immunostimulation (stimulation) and immunosuppression (inhibition) - curcuma can do both, which opens up potential applications for immunodeficiency, allergies and many autoimmune diseases.
- Cell protectionCurcuma protects against damage caused by free radicals, inhibits the reproduction of damaged cells and stimulates their destruction.
- AntimicrobialCurcuma has antibacterial, antiviral and antimycotic (anti-fungal) properties, making it one of the most important antimicrobials in the plant world.
- Oncological agentCurcuma is one of the most important plants in cancer prevention. According to numerous studies, it has an anti-carcinogenic effect on many types of cancer and can be used to help prevent recurrence. Important information for those affected: be sure to discuss any possible intake with your oncologist in order to rule out any interactions.
- Neurological centreCurcuma counteracts the accumulation of amyloid plaques, which play a central role in Alzheimer's dementia. For this reason, research is currently being conducted into the possibility of its preventative and perhaps even curative use.
- Anti-agicBy inhibiting subliminal inflammatory processes (inflamm-aging), increasing collagen synthesis and having a pronounced vascular protective effect, curcuma is an indispensable component of anti-aging medicine.
For me personally, not a day goes by without the yellow gold - in food, as a dietary supplement and as a medicine chest. My credo on turmeric is:
If you don't use it, it's your own fault!
With best wishes for your health,
Ralph Steuernagel
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