Turmeric vs Curcumin

Turmeric is a rhizome from the Curcuma longa plant, commonly used as a culinary spice and in Chinese and Ayurvedic medicine due to its multiple health-promoting and disease-preventing properties (1). Its vibrant yellow colour and many of its health benefits are primarily due to curcumin, a polyphenol with antioxidant and anti-inflammatory effects.

Typically, turmeric contains about 2-8% curcumin by weight. Curcumin is extracted from turmeric to produce supplements that contain a much higher potency than turmeric itself. However, curcumin is often poorly absorbed by the digestive tract, whether it is taken as curcumin, or when taken as turmeric. Combining it with piperine from black pepper improves its absorption and utilisation in the body up to 2,000%.

Health Benefits:

Curcumin has undergone much vigorous research during the past decade and is found to have anti-inflammatory and antioxidant properties which promote a healthy inflammatory response and support the immune system. Here we’ll look at the potential benefits of supplementing with curcumin.

Curcumin and Exercise Recovery

Intense exercise causes muscle damage which can lead to increased fatigue and a reduction in physical performance. Additionally, inflammatory cytokines and advanced glycation end-products (AGEs) produced as a result of exercise may lead to decreased exercise performance.  Taking curcumin reduces muscle soreness and muscle damage, reduces inflammation and oxidative stress, increases markers of antioxidant capacity and reduces markers of AGEs (2,3).

Curcumin has positive effects for athletes and physical exercisers including reducing delayed onset muscle soreness (DOMS) and improving recovery and muscle performance (4). Curcumin supplementation is safe and effective for those participating in sport and physical exercise (5).

Curcumin and COVID-19

Viral infections such as COVID-19 can lead to systemic and destructive inflammation in patients. Curcumin has extensive anti-inflammatory and antioxidant activities that may play a useful role in the treatment of COVID-19 infection alongside other treatments (6).

Curcumin and Joint Health

Osteoarthritis is a common disease that can lead to chronic pain and severe disability. Curcumin’s anti-inflammatory properties can play an important role in protecting the joints. Research has found that curcumin along with piperine from black pepper and gingerols from ginger reduce inflammation in patients with knee osteoarthritis after just 4 weeks of treatment (7).

Curcumin and Obesity

Obesity increases the risk of developing chronic diseases, including type 2 diabetes, cardiovascular disease, and some types of cancer. Low-grade chronic inflammation in adipose tissue may be a major factor in the pathogenesis of chronic diseases in those with obesity. Curcumin can be used as an anti-inflammatory agent in obesity-associated inflammation and related diseases (8).

Curcumin, Diabetes and Blood Sugar Control

There is growing evidence that curcumin could aid glycaemic control and improve vascular risk in patients with Type 2 diabetes (9). Curcumin reduces insulin resistance and triglycerides (blood fats) if taken along with omega 3 fats. This lowers the risk of developing type 2 diabetes (10).

Summary of the Benefits of Curcumin

Research findings show that curcumin may help to regulate blood sugar levels, decrease blood pressure, protect nerve cells, protect the joints, reduce inflammation, and enhance immunity. There is evidence for its antioxidant, anti-infective, anti-inflammatory and wound healing effects (11).

Given the low concentration of curcumin in turmeric, individuals seeking its health benefits might be advised to consider curcumin supplements. Tom Oliver Nutrition’s curcumin supplement includes piperine from black pepper, to improve bioavailability.

Who Could Benefit from Supplementing with Tom Oliver’s Curcumin?

·      Anyone who takes exercise

·      Those with inflammatory disorders such as arthritis or joint pain

·      Those wishing to support their immune system

·      Those at risk of diabetes or wanting to support blood sugar control

·      Those who are ill or recovering from illness or surgery

Other supplements in the Tom Oliver range that complement curcumin include omega 3, glucosamine, vitamin D with K2, magnesium and zinc.

Conclusion

In summary, while curcumin is a component of turmeric the best way to get the benefits of curcumin is to take it as a supplement. It is fine to also use turmeric for culinary purposes.

References

1.     Eur J Med Chem. 2019 Feb 1;163:527-545. The therapeutic potential of curcumin: A review of clinical trials. Salehi B et al.

2.     Crit Rev Food Sci Nutr. 2021;61(7):1152-1162. Influence of curcumin on performance and post-exercise recovery. Campbell MS et al.

3.     Diet Suppl. 2020;17(4):401-414. Effect of Curcumin Supplementation on Exercise-Induced Oxidative Stress, Inflammation, Muscle Damage, and Muscle Soreness. Basham SA et al.

4.     Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):188-199. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. Rawson ES et al.

5.     Crit Rev Food Sci Nutr. 2021;61(6):946-958. Effects of curcumin supplementation on sport and physical exercise: a systematic review. Gomes Suhett L et al.

6.     Basic Clin Pharmacol Toxicol. 2021 Jan;128(1):37-45. COVID-19: A Case for Inhibiting NLRP3 Inflammasome, Suppression of Inflammation with Curcumin? Saeedi-Boroujeni A et al.

7.     Phytother Res. 2020 Aug;34(8):2067-2073. Herbal formulation "turmeric extract, black pepper, and ginger" versus Naproxen for chronic knee osteoarthritis: A randomized, double-blind, controlled clinical trial. Heidari-Beni M et al.

8.     Nutrients. 2021 Mar 22;13(3):1021. Obesity-Associated Inflammation: Does Curcumin Exert a Beneficial Role? Vari R et al.

9.     Adv Exp Med Biol. 2021;1291:139-149. Effect of Curcumin on Glycemic Control in Patients with Type 2 Diabetes: A Systematic Review of Randomized Clinical Trials. Mahdavi A et al.

10.  Lipids Health Dis. 2019 Jan 26;18(1):31. Curcumin and/or omega-3 polyunsaturated fatty acids supplementation reduces insulin resistance and blood lipids in individuals with high risk of type 2 diabetes: a randomised controlled trial. Thota R N et al.

11.  Pharmazie. 2020 Nov 1;75(11):534-539. Curcumin in age-related diseases. Tang C et al.