If there was one herbal supplement I would comfortably recommend all of my patients to take on a regular basis, it would be turmeric (botanical name curcuma longa). Turmeric is probably the best natural medicine to address three of the biggest drivers of disease in modern society – oxidation, inflammation and toxicity. It is extremely safe and well tolerated, however it is very important to understand the absorption limitations of this plant in order to maximise its assimilation in the body.
How does turmeric work?
Turmeric displays excellent antioxidant properties, particularly against lipid peroxidation. This is particularly relevant in the context of a processed western diet that contains large amounts of readily oxidised industrial seed oils such as canola, soy and corn. This effect in turn lends turmeric powerful anti carcinogenic properties, and has been demonstrated to limit or even halt progression of cancer cells at all levels of development (primarily through the protection of cellular DNA).
The antiinflammatory effects of turmeric have been demonstrated to be as effective as the pharmaceutical drugs cortisone and phenylbutazone, but without the myriad of side effects. The active constituent of turmeric know as curcumin seems to be particularly effective in the treatment of acute inflammation, whereas the complete volatile oil extraction seems to be more beneficial in chronic inflammatory states.
Turmeric can effectively prevent damage to the liver by the wide range of toxins (both self administered and environmental) to which we are exposed on a daily basis. Turmeric also acts as a choleretic, meaning that it enhances the production of bile acids and through this process helps with the elimination of conjugated toxins into the gastrointestinal tract.
Other beneficial effects of turmeric and its active constituent curcumin include antimicrobial activity, healing of the gut mucosa, neuroprotective activity, and cardiovascular protection.
What is the best way to consume turmeric?
The active health promoting constituents of turmeric are notoriously difficult to assimilate. This is due to two factors: firstly, turmeric is very poorly absorbed across the gut wall and into circulation. Secondly, once it is in circulation the liver will process and excrete its active metabolites extremely rapidly. Thus consumption of turmeric in the diet through the use of dried turmeric spice in cooking, or even better grated fresh root, will only yield a very small amount of beneficial constituents in the body. For general health this can provide some benefit, but only if it is consumed on a regular basis and ideally in a meal that contains a large amount of healthy fats (such as the traditional application with ghee and coconut oil in a curry).
Supplemental turmeric can be a far more effective method of obtaining its health promoting properties, but only if you choose the right one. Many supplements on the market simply contain a highly concentrated curcumin or mixed curcuminoid form of turmeric, which still does not address the difficulties in absorption. A suitable comparison would be to pour petrol on the outside of your car when the tank is empty. It doesn’t matter how much of the stuff you pour onto the vehicle, it still won’t help you get it running. What you need is a delivery system that overcomes absorption issues, and ideally also helps to inhibit the liver’s rapid clearance once it is absorbed.
The three forms of turmeric I am comfortable in recommending (that are currently available on the Australian market) are the BCM95, Meriva and Theracurmin forms. BCM95 (Ethical Nutrients & Metagenics) uses the essential oil fraction of the turmeric plant as well as the active constituents, and Meriva (Mediherb, Herbs of Gold, Nutralife) uses a phospholipid technology to bind the actives. Both of these methods help the turmeric cross the intestinal wall. Theracurmin (Bioceuticals) uses a nanoparticle technology to reduce the curcumin molecule size to a degree whereby it can cross the cell wall passively (e.g. it does not rely on the cellular transport mechanisms that are usually the limiting factor).
The main point of differentiation for me between all three of these curcumin/turmeric forms is that while BCM95 and Meriva are effective at a single daily dose, there is very little improved response in the body when you increase this dose due to limiting factors in cellular transport. Basically you wouldn’t get much of a difference in your physical parameters by increasing your dose from one tablet per day to 2,3,4 or even 10 tablets per day. Theracurmin on the other hand will continue to improve physical parameters as you continue to increase the dose because of the ability of the nanoparticle technology to absorb into the cells with no limiting factor. My recommendation is to use the BCM95, Meriva or Theracurmin forms in low to moderate acute inflammatory states or disease processes that are not life threatening, and only the Theracurmin form in severe acute inflammatory states or serious disease processes where a high dosage is warranted.
How do you keep turmeric and curcumin in the body as long as possible?
The best way to overcome the rapid clearance of the turmeric metabolites from the body by the liver is by co-administering piperine, the active constituent of black pepper. Piperine inhibits the process of glucoronidation in the liver, the detoxification pathway by which the turmeric metabolites are cleared. Piperine is available is supplemental form in a capsule or tablet, or if brave you could chew a few peppercorns and swallow them with your chosen turmeric supplement. Unfortunately I am yet to see an Australian supplement that contains either the BCM95, Meriva or Theracurmin forms with piperine (manufacturers take note!). I have seen combinations of the concentrated turmeric mentioned above (remember the petrol analogy) with piperine, however the piperine will be of limited benefit if your aren’t absorbing many of the active constituents in the first place. The only formula example where this combination would be beneficial would be as an adjunct to other primary constituents (e.g. in a combination herbal antiinflammatory formula or glucosamine joint health product) as the concentrated curcumin products are of low volume and can fit into these formulas, whereas the three forms mentioned above would not.
I hope this has somewhat demystified the turmeric / curcumin confusion that seems to be so common these days, and has helped you to understand the many health promoting effects of this amazing spice.
In wellness,
James
