At this point, you’ve likely read (or at least heard about) all of the numerous health benefits of Turmeric. Something that you may not know though, is that this powerful herb can help you lose weight by increasing your liver function, thermogenesis rates and the absorption of other antioxidants. It’s also been shown to reduce cholesterol, blood sugar levels and the angiogenesis of fat tissue.
Angiogenesis is defined as: new blood vessel growth (the word “angio” means blood vessel and “genesis” means creation). In healthy conditions, this is very important for healing, reproduction and the formation of new tissues (for example, it is necessary for repairing your wounds, as well as the development of the placenta during pregnancy).
Your blood carries the oxygen and nutrients to every organ in your body via blood vessels so when a new tissue is forming, it is crucial to have a sufficient blood supply to grow and sustain. Unfortunately, this process isn’t able to decipher who the bad guys are and can help both cancer (or any unhealthy cells) and healthy cells to survive. When you suppress the angiogenesis of fat tissue, you inhibit its growth.
You can use supplements to get your daily dose of turmeric, but whole food always win in my book; I personally prefer to avoid the pill form of supplementation. While it can be an easy and quick solution, there are often unwanted ingredients included, such as lubricants, glidants, binders, disintegrants and coloring agents. While these things are often deemed “safe”, further research has shown that for some, they can cause adverse reactions in the body. Know what you’re consuming before you pop your next pill and if you are supplementing, be sure to find quality, reputable brands to use.
The other options are to juice raw turmeric, or use more turmeric powder in your meals. Both of which are great ways to reap the many benefits.
Benefits of Turmeric
- Turmeric’s active ingredient is curcumin, which has powerful antioxidant and anti-inflammatory effects
- It can increase your memory and the growth of new neurons in your brain
- Studies have shown that it may help to reduce the risk of heart disease
- Curcumin may be beneficial in cancer-prevention
- Turmeric can alleviate the symptoms of depression
- It has anti-aging properties
- Stimulates the body’s own antioxidant enzymes
- Increases your liver function
- Promotes healthy skin
- It can help to maintain healthy blood sugar levels
- Reduces weight gain
- Boosts your immune system
- Eases rheumatoid arthritis and joint pain
Additional Benefits According to HealthLine.com:
- “Reduced inflammation. Chronic inflammation is associated with many diseases. Studies show that curcumin supplements may reduce levels of inflammatory markers and help treat or reduce symptoms of inflammatory health conditions, like inflammatory bowel disease, arthritis, psoriasis, depression, and atherosclerosis (4).
- Improved antioxidant status. Curcumin and other curcuminoids are powerful antioxidants that may improve your antioxidant status. Antioxidants protect against cellular damage from free radicals that is associated with health conditions like diabetes, heart disease, and cancer (5,6).
- Improved blood vessel function. Studies suggest that curcumin supplements may promote the dilation (widening) of blood vessels, increasing blood flow and reducing blood pressure (7, 8).
- Reduced heart attack risk. They may also lower the risk of heart attacks, possibly through their anti-inflammatory effects, by improving endothelial function, or by improving cholesterol levels (9, 10).
- Anticancer properties. Curcumin may help slow cancer cell growth and promote cancer cell death. Current research is investigating curcumin’s potential as a treatment for a variety of cancers, including breast, prostate, pancreatic, colorectal, and lung cancers (11 , 12, 13).
- Support neurological health. Curcumin supplements may improve symptoms of neurodegenerative diseases, like Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, and dementia (11)”
A simple way to increase your turmeric intake each day is with a little trick I like to use: Turmeric Water! Not only is it really easy to make, but it’s delicious too!
Turmeric Water
- 1 teaspoon of turmeric powder
- ½ cup of water
- A very small pinch black pepper
- Put 1 teaspoon of turmeric powder to 1 cup of water and add a very small pinch of black pepper; stir it well
- Drink it in the morning, before or after every meal, or anytime you feel like a little boost.
Potential Negative Impacts of Turmeric and Curcumin
Turmeric contains around 2% oxalate, which, at high doses, might contribute to kidney stones in susceptible individuals. Moreover, it’s worth noting that not all commercially available turmeric powders are pure. Some are adulterated, meaning that cheaper and possibly harmful ingredients have been added without being disclosed on the label.
Investigations have indicated that commercial turmeric powders may have added substances like cassava starch, or barley and wheat or rye flour. For individuals with gluten intolerance or celiac disease, consumption of turmeric containing these grains could cause harmful symptoms.
Some turmeric powders may also include doubtful food colorants, which are used to enhance the color when the powder is mixed with flour. Metanil yellow, also known as acid yellow 36, is one such colorant often used in India. Animal studies suggest that it might cause cancer and neurological damage if consumed in high quantities. While its toxic effects haven’t been studied in humans, it’s important to note that the use of metanil yellow is prohibited in the United States and Europe.
Additionally, certain turmeric powders may contain high levels of lead, a heavy metal that can be highly toxic to the nervous system.
Interaction with Medications
Consuming turmeric as part of your diet generally doesn’t significantly influence how your body processes medications. However, the effects of turmeric might augment or interfere with the actions of some medications you’re taking.
Turmeric possesses an anticoagulation effect, which means it can interfere with blood clotting. Consequently, if you’re taking anticoagulant drugs or blood thinners like aspirin, clopidogrel (Plavix), or warfarin (Jantoven), turmeric can amplify their effects, possibly leading to excessive bleeding.
Turmeric also has the ability to lower blood sugar and blood pressure levels, potentially enhancing the effects of anti-diabetic drugs or insulin and antihypertensive drugs. Additionally, by increasing stomach acid levels, turmeric might impede the effectiveness of antacids.
Always consult your doctor before introducing a new supplement to your routine to avoid potential interactions with any medications you’re currently taking.
Curcumin
Curcumin supplements are generally safe, and no negative side effects have been reported at low doses. For instance, one older study involving 10 adults showed that consuming 490 mg of curcumin daily for a week resulted in no side effects.
A recent review in 2021 also concluded that daily doses of around 1,000 mg of curcumin did not result in any apparent adverse effects. However, a small percentage of people may experience mild side effects at higher doses, including:
- Digestive problems such as bloating, acid reflux, flatulence, and diarrhea when daily doses exceed 1,000 mg.
- Headaches and nausea when doses are 450 mg or higher.
- Skin rashes in rare cases after taking a dose of 8,000 mg of curcumin or more.
Taking extremely high doses of curcumin for prolonged periods may cause serious side effects in rats, including an enlarged liver, stained fur, stomach ulcers, inflammation, and a heightened risk of intestinal or liver cancer. However, there’s currently no evidence to suggest that lower doses of curcumin cause serious side effects in humans over short periods, although long-term studies are lacking.
Drug Interactions
While curcumin generally has a safe profile, some research suggests it might affect how your body processes certain medications, such as:
- Antibiotics
- Anticoagulants
- Antidepressants
- Antihistamines
- Cardiovascular drugs
- Chemotherapeutic agents
For instance some research indicates that curcumin supplements might influence the effectiveness of certain antidepressant and antipsychotic medications. In another study conducted on animals, curcumin enhanced the antidepressant effects of fluoxetine.
Curcumin may also elevate sulfasalazine (Azulfidine) levels, a drug used to treat conditions like ulcerative colitis or rheumatoid arthritis. However, curcumin could potentially hinder the anti-cancer activity of chemotherapy drugs, so it’s crucial for those undergoing chemotherapy to consult with their healthcare provider before taking curcumin.
Like turmeric, the effects of curcumin on the body may augment or interfere with the actions of some medications. Curcumin’s anticoagulation effect could potentially lead to excessive bleeding if taken in conjunction with anticoagulant drugs or blood thinners such as aspirin, clopidogrel (Plavix), or warfarin (Jantoven).
Curcumin might also lower blood sugar levels, and therefore could enhance the effects of anti-diabetic drugs or insulin. As curcumin can lower blood pressure, it might have additive effects with antihypertensive drugs. Moreover, by increasing stomach acid levels, curcumin might hinder the effectiveness of antacids.
While research on curcumin’s potential drug interactions is limited and does not provide conclusive evidence, it’s important to consult with a healthcare professional if you’re taking other medications before starting curcumin supplements.
