You're probably more familiar with the molecule curcumin in the form of turmeric powder in curries or rice. Curcumin, the main yellow component of the turmeric root (Curcuma longa L.), has established itself as a valuable resource for supporting a number of bodily functions. Due to its multiple antioxidant and anti-inflammatory properties in plants, curcumin shows a 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 around 1-7% curcumin. This yellow substance not only gives the root its color, but also has 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, which is one of the reasons why it is so popular in the longevity industry.
Scientifically proven effects of curcumin
- Antioxidant and anti-inflammatory effects: Oxidative stress and chronic inflammation are considered to be the main drivers of ageing and age-related diseases such as cardiovascular diseases, neurodegenerative diseases and cancer. A study is investigating 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. NF-κB is a central regulator of inflammatory processes and is activated in chronic diseases. The study emphasizes that curcumin can inhibit the activation of NF-κB.
- 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 the modulation of blood glucose levels .
- Effects on cognition and nervous system: Because of its ability to penetrate the blood-brain barrier, curcumin can also directly influence brain metabolism. This also led to the finding that people who regularly consume curries with turmeric have better cognitive performance in old age.
- Effects on liver and cardiovascular system: A study investigating the antioxidant properties of tetrahydrocurcuminoids suggests that they may have an impact on the liver and heart due to their strong antioxidant effect. The extent to which curcumin influences the cardiovascular system, how it regulates cholesterol levels and changes the risk of arteriosclerosis is still being investigated. Possible positive study results could make curcumin part of a holistic approach to the prevention of age-related changes in the cardiovascular system. This is 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 disease. It is characterized, for example, by 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.
- Effects on the gut microbiome: A meta-analysis has examined curcumin with regard to 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 in experimental models and influences metabolic processes in the intestine.
Challenges in the bioavailability of curcumin
Since curcumin is not so easy to absorb, there are a few things to consider when taking supplements. Curcumin is fat-soluble and is therefore poorly absorbed. It is also metabolized relatively quickly and then excreted from the body. Studies show that normal curcumin only reaches the blood to a small extent and is quickly broken down there, which somewhat limits its possible effects.
- Improved absorption through piperine
Piperine, the active component of black pepper, has been shown to be an excellent bioenhancer for curcumin. By inhibiting enzymes in the liver , piperine delays the breakdown of curcumin and thus increases its bioavailability many times over. This combination is therefore also used in our product Curcusome to optimize the absorption of curcumin. - Phospholipid complexes and sunflower phospholipids
Another innovative approach to improve the bioavailability of curcumin is encapsulation with phospholipids, especially sunflower phospholipids. Phospholipids protect curcumin from degradation and facilitate absorption in the small intestine. The use of sunflower phospholipids has been shown to have a high affinity for cell membranes, which significantly increases absorption. It has been shown that these phytosome-based formulations can significantly increase the bioavailability of curcumin.
In this phospholipid combination, the bioavailability of curcumin is increased 29-fold compared to conventional curcumin powder. The complex formation makes curcumin more stable and easier to transport into the cells.
Dosage and safety
The optimal dosage of curcumin varies depending on the formulation and intended use. With standard curcumin, a dosage of 500-2000 mg daily is recommended to achieve an effect. With more bioavailable formulations, lower dosages are often sufficient to achieve similar effects. Curcumin is generally considered safe, however, as with other supplements, it should be taken in consultation with your trusted healthcare provider.
Nutritional supplements can also cause negative interactions under certain circumstances. An evaluation of several studies showed that turmeric can slow down or accelerate the absorption of certain active ingredients. If you are taking medication at the same time, medical advice is therefore very important.
Common turmeric powder contains an average of around 2-5% curcumin, depending on the cultivation method, harvest time and quality of the turmeric root. This means that 1 gram of turmeric powder contains around 20 to 50 milligrams of curcumin.
For therapeutic purposes, the amount contained in turmeric powder is often insufficient, which is why concentrated curcumin extracts with a significantly higher curcumin content (often 95% or more) are preferred. The 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 knowthat you need approx. you would have to eat 5 large plates of a typical Indian curry to get 1000 mg of curcumin? For therapeutic amounts of curcumin, concentrated curcumin supplements are therefore often used.
What about heavy metal exposure with curcumin supplementation
We often hear that exposure to heavy metals, particularly lead, is a risk with turmeric. This exposure can also occur in pure curcumin supplements - especially if they come from regions where controls are less strict or if contamination occurs during production, such as z.BBangladesh. As many curcumin supplements are made from dried turmeric powder, impurities in the source plant may be even more present in the concentrated end product.
How you can recognize heavy metal risks in curcumin products
Anbau- und Herstellungsland
Pay attention to the origin of the curcumin: In countries such as Bangladesh and parts of India, lead-containing substances were used in the past to enhance the color of turmeric. These heavy metals can remain in poorly controlled products, which increases the risk.
Qualität des Herstellungsprozesses
Products from manufacturers who do not carry out regular quality controls and tests may be more likely to be contaminated. Therefore, look out for suppliers who test their curcumin products thoroughly and make this transparent.To make sure your curcumin supplement is free of heavy metals, consider the following:
- Choose products with quality seals such as "USP Verified", "Good Manufacturing Practices (GMP)" or "IFS Certified", as these standards stand for strict controls.
Overall, high-quality curcumin supplements that are tested and certified are the safest and less prone to heavy metal contamination.
How you should ideally take curcumin
- It is best to take curcumin with or after a meal. This allows it to be better metabolized in combination with food and increases its bioavailability.
- If you split your daily dose, it is recommended that you take it in the morning and evening with a meal. This helps to promote an even distribution in the body throughout the day.
So should I take curcumin?
Curcumin is a dietary supplement that is said to have many beneficial properties, both historically and according to recent studies. The development of phospholipid complexes and the combination with piperine represent significant advances in overcoming the challenges of low bioavailability and realizing the full potential of curcumin. This synergistic combination of curcumin, phospholipids and piperine maximizes the benefits and makes it a promising approach to support an inflammation-reducing lifestyle.
