What is curcumin?

You're probably more familiar with the molecule curcumin in the form of turmeric powder in curries or rice. Curcumin, the yellow main component of the turmeric root (Curcuma longa L.), has established itself as a valuable resource for supporting some body functions. Due to its diverse antioxidant and anti-inflammatory properties in plants, curcumin shows potential that goes far beyond its traditional use as a spice.

Origins and traditional use

The turmeric root, which has been used as a remedy and spice in India and Asia for thousands of years, contains about 1-7% curcumin. This yellow substance not only gives the root its color but also possesses numerous properties that are highly valued in Ayurvedic and traditional Chinese medicine.Originally, turmeric was used in Asia for digestive problems and inflammation, but modern studies have shown that curcumin has much more to offer and is therefore enjoying great popularity in the longevity industry.

Scientifically proven effects of curcumin

1. Antioxidative and anti-inflammatory effects: Oxidative stress and chronic inflammation are considered major drivers of aging and age-related diseases such as cardiovascular diseases, neurodegenerative diseases, and cancer. In a study, the inhibition of the activity of the nuclear factor kappa B (NF-κB), which regulates inflammation in the body and plays a role in chronic diseases, is investigated. NF-κB is a central regulator of inflammatory processes and is activated in chronic diseases.The study highlights that curcumin can inhibit the activation of NF-κB.
2. Longevity through cellular mechanisms: According to studies, curcumin interacts at the molecular level with various signaling pathways that are crucial for cell function and lifespan. Specifically, it promotes the activation of AMPK (AMP-activated protein kinase), which is associated with improved regulation of energy metabolism. This can have positive effects on glucose and lipid metabolism. By activating AMPK, curcumin can reduce the expression of genes responsible for gluconeogenesis. This could contribute to modulation of the blood sugar level.
3. Effects on cognition and the nervous system: Due to its ability to penetrate the blood-brain barrier, curcumin can also directly influence brain metabolism. Therefore, it has been recognized that people who regularly consume curries with turmeric show better cognitive performance in old age.
4. Effects on the liver and cardiovascular system: A study investigating the antioxidant properties of tetrahydrocurcuminoids suggests that these may have an impact on the liver and heart due to their strong antioxidant effect. Further research is currently being conducted to determine the extent to which curcumin influences the cardiovascular system, how it regulates cholesterol levels, and alters the risk of arteriosclerosis.  Possible positive study results could make curcumin a component of a holistic approach to prevention of age-related changes in the cardiovascular system. Because the prevention of metabolic syndrome, also known as insulin resistance syndrome, holds great potential. This is a condition that increases the risk of type 2 diabetes, stroke, and heart diseases. It is characterized by, for example, elevated blood sugar, blood lipid levels and blood pressure as well as insulin resistance. Blood sugar levels play an important role here and can be easily measured.
5. Effects on the gut microbiome: A meta-analysis has examined curcumin regarding its influence on the gut microbiome. It was observed that curcumin can change the composition of the microbiome and influence certain gut bacteria.The research also focuses on how curcumin supports the integrity of the intestinal barrier and influences metabolic processes in the gut in experimental models. 

Challenges in the bioavailability of curcumin

Since curcumin is not easily absorbed, there are several considerations for supplementation. Curcumin is fat-soluble and is therefore poorly absorbed. Additionally, it is metabolized relatively quickly and then excreted from the body. Studies show that normal curcumin only enters the blood to a small extent and is quickly broken down there, which somewhat limits its potential effects.

1. Improved absorption through piperine
   Piperine, the active ingredient of black pepper, has proven to be an excellent bioenhancer for curcumin. By inhibiting enzymes in the liver piperine delays the breakdown of curcumin and thus significantly increases its bioavailability. This combination is therefore also used in our product Curcusome  to optimize the absorption of curcumin.
2. Phospholipid complexes and sunflower phospholipids
   Another innovative approach to improving the bioavailability of curcumin is encapsulation with phospholipids, particularly sunflower phospholipids. Phospholipids protect curcumin from degradation and facilitate absorption in the small intestine.The use of sunflower phospholipids has shown that they have a high affinity for cell membranes, significantly increasing absorption. It has been demonstrated that these phytosome-based formulations can significantly enhance the bioavailability of curcumin.

In this phospholipid combination, the bioavailability of curcumin is increased by up to 29 times  compared to conventional curcumin powder. Through complex formation, curcumin becomes more stable and can be transported into the cells more easily.

Dosing and Safety

The optimal dosage of curcumin varies depending on the formulation and application goal. For standard curcumin, a dosage of 500-2000 mg daily is recommended to achieve an effect. With more bioavailable formulations, often lower dosages are sufficient to achieve similar effects.Curcumin is generally considered safe; however, as with other supplements, it should be taken in consultation with a trusted healthcare provider. Dietary supplements can potentially cause negative interactions. An evaluation of several studies showed that turmeric can slow down or speed up the absorption of certain active ingredients. Therefore, medical advice is quite important when taking medications simultaneously. Common turmeric powder contains on average about 2-5% curcumin, depending on the cultivation method, harvest time, and quality of the turmeric root. This means that in 1 gram of turmeric powder, there are about 20 to 50 milligrams of curcumin.

For therapeutic purposes, the amount of curcumin contained in turmeric powder is often not sufficient, which is why concentrated curcumin extracts with a significantly higher curcumin content (often 95% or more) are preferred. Fresh turmeric root typically contains a lower curcumin content than dried and powdered turmeric. In general, the curcumin content in the fresh root is about 0.3 to 1% of the total weight

Did you know that you would need to eat about 5 large plates of a typical Indian curry to reach a curcumin amount of 1000 mg? Therefore, concentrated curcumin supplements are often used for therapeutic amounts of curcumin.

What is the situation regarding heavy metal contamination with curcumin supplementation?

It is often heard that the contamination of heavy metals, especially lead, poses a risk with turmeric. This contamination can also occur in pure curcumin supplements – especially if they come from regions where controls are less strict, or if contaminants arise during production such as z.B. Bangladesh. Since many curcumin supplements are made from dried turmeric powder, contaminants in the source plant can be even more pronounced in the concentrated end product.

How to recognize heavy metal risks in curcumin products

Country of cultivation and production

Pay attention to the origin of the curcumin: In countries like Bangladesh and parts of India, lead-containing substances have been used in the past to enhance the color of turmeric. These heavy metals can remain in poorly controlled products, increasing the risk.

Quality of the manufacturing process

To ensure that your curcumin supplement is free from heavy metals, consider the following:

• Choose products with quality seals such as "USP Verified," "Good Manufacturing Practices (GMP)," or "IFS Certified," as these standards represent strict controls.

Overall, high-quality curcumin supplements that are tested and certified are the safest and less prone to heavy metal contamination.

This is how you ideally take curcumin

• It is best to take curcumin with or after a meal. This way, it can be better metabolized through the combination with food, and its bioavailability is increased.
• If you divide your daily dose, it is recommended to take it in the morning and evening with a meal. This helps to promote an even distribution in the body throughout the day.

Should I take curcumin?

Curcumin is a dietary supplement that has historically and according to the latest studies been attributed many positive properties. The development of phospholipid complexes and the combination with piperine represent significant advances in overcoming the challenges of low bioavailability and fully utilizing the potential of curcumin. This synergistic combination of curcumin, phospholipids, and piperine maximizes the benefits and makes it a promising approach to supporting an inflammation-reducing lifestyle.