Goals: Good Aging, Brain Health, Heart Disease, Arthritis Relief, Depression, Anti-Inflammatory, Antioxidant Power, Bones & Joints, Eye, Weight Management
History: Native to southern India and Indonesia, Turmeric (Curcuma longa) has been cultivated for thousands of years. It was used as a condiment, textile dye, and aromatic stimulant. In ancient times, it served as both a spice and a perfume. The primary active compound in turmeric is curcumin, which gives it the characteristic yellow color.
Daily Intake: Studies typically use doses ranging from 500 to 1,000 mg of pure turmeric per day, often in the form of an extract with higher curcumin concentration than naturally occurring in foods. Higher doses above 10,000 mg per day are also not recommended for long-term use. Taking curcumin supplements with a high-fat meal further improves absorption due to its fat solubility.
Supplementation: Curcumin has potent anti-inflammatory effects, potentially reducing chronic inflammation associated with conditions like heart disease, diabetes, and cancer. Curcumin’s anti-inflammatory properties may play a role in managing depression. Turmeric increases the body’s antioxidant capacity, neutralizing free radicals and protecting against oxidative damage. Some studies suggest that curcumin may enhance brain function and protect against age-related cognitive decline. It benefits heart health by improving blood vessel function and reducing inflammation. People with osteoarthritis may experience reduced symptoms and decreased reliance on pain-relieving medications with curcumin supplementation. Turmeric’s antioxidant effects contribute to overall well-being and may slow down the aging process. Although more research is needed, curcumin shows promise in preventing and treating certain cancers.