You are 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 medicine 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. Turmeric was originally 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
- Antioxidant and anti-inflammatory effects: Oxidative stress and chronic inflammations are considered to be the main drivers of aging and age-related diseases such as cardiovascular diseases, neurodegenerative diseases and cancer. In A study is investigating the inhibition of the activity of 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 highlights 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 lead to modulation of the blood sugar levels contribute.
- Effects on cognition and nervous system: Due to its ability to penetrate the blood-brain barrier, curcumin also the directly influence brain metabolism. This is why it was discovered that people who regularly consume curries with turmeric have better cognitive performance as they age.
- Effects on the liver and cardiovascular system: A study examining the antioxidant properties of tetrahydrocurcuminoids suggests that this due to its strong antioxidant effect could have an influence on the liver and heart. Further research is currently being carried out into the extent to which curcumin influences the cardiovascular system, how it regulates cholesterol levels and reduces the risk of arteriosclerosis. changed becomes. 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, has great potential. This is a disease that increases the risk of type 2 diabetes, stroke and heart disease. It is characterized by, for example, high 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 curcumin regarding its influence on the intestinal microbiome It was observed that curcumin can change the composition of the microbiome and affect certain gut bacteria. Research also focuses on how curcumin supports the integrity of the intestinal barrier in experimental models and influences metabolic processes in the gut.
Challenges in the bioavailability of curcumin
Since curcumin is not so easy to absorb, there are a few things to consider when supplementing. 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 enters the blood in small amounts and is broken down quickly, which somewhat limits its possible effects.
- Improved absorption through piperine
Piperine, the active ingredient in black pepper, has been shown to be an excellent bioenhancer for curcumin. By inhibiting enzymes in the liver Piperine delays the degradation of curcumin and thus increases its bioavailability many times over. This combination is therefore also used in our product Curcusome used to optimize the absorption of curcumin. - phospholipid complexes and sunflower phospholipids
Another innovative approach to improve 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 been shown to have a high affinity for cell membranes, which significantly increases absorption. These phytosome-based formulations have been shown to significantly increase the bioavailability of curcumin.
In this phospholipid combination, the bioavailability of curcumin is increased by 29 times increased compared to conventional curcumin powderThe complex formation makes curcumin more stable and can be transported into the cells more easily.
Dosage 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, lower dosages are often sufficient to achieve similar effects. Curcumin is generally considered safe, but As with other supplements, intake should be done in consultation with your trusted healthcare provider.
Dietary supplements can may also cause negative interactions. 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, you should consult a doctor therefore quite important.
Regular 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 1 gram of turmeric powder contains about 20 to 50 milligrams of curcumin.
For therapeutic purposes, the amount contained in turmeric powder is often not sufficient, which is why concentrated curcumin extracts with a significantly higher curcumin content (often 95% and 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 would have to eat about 5 large plates of a typical Indian curry to get 1000 mg of curcumin? For therapeutic amounts of curcumin, concentrated curcumin supplements are often used.
What about heavy metal contamination with curcumin supplementation?
We often hear that turmeric contains heavy metals, especially lead, which poses a risk. This contamination can also be found in pure curcumin supplements. occur - especially if they come from regions where controls are less strict, or if contamination occurs during production, such as Bangladesh. Since many curcumin supplements are made from dried turmeric powder, contaminants in the source plant may be even more present in the concentrated final product.
How to recognize heavy metal risks in curcumin products
country of cultivation and production
Pay attention to the source 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
Products from manufacturers who do not carry out regular quality controls and tests may be more likely to be contaminated. Therefore, look 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 represent strict controls.
Overall, high-quality curcumin supplements that are tested and certified are the safest and less prone to heavy metal contamination.
How to take curcumin ideally
- It is best to take curcumin with or after a meal. Combining it with food allows it to be better metabolized and its bioavailability is increased.
- If you split your daily dose, it is recommended to take it in the morning and evening with a meal.This helps to promote even distribution throughout the body throughout the day.
So should I take curcumin?
Curcumin is a dietary supplement that has historically and in recent studies been said to have many beneficial properties. The development of phospholipid complexes and the combination with piperine represent significant advances to overcome the challenges of low bioavailability and fully exploit the 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.
