As a nutrition coach, personal trainer, and health and wellness enthusiast, I wholeheartedly recommend curcumin – more than any other supplement. For over three years, I’ve incorporated a daily dose of this natural anti-inflammatory powerhouse into my routine, considering it as essential as my daily multivitamin.
My rigorous training regimen, which includes five or six runs per week, makes curcumin indispensable. It significantly improves joint health, reduces post-workout muscle soreness, and accelerates recovery. Skipping it for even a few days results in noticeable knee pain. Beyond fitness, I’ve found curcumin incredibly beneficial for managing gut issues, thanks to its potent anti-inflammatory action. I’ve successfully recommended it to address various concerns, including back and shoulder pain, swollen feet, colds, bruising, and as a preventative measure against age-related inflammation.
Extensive research validates curcumin’s remarkable properties. Its antioxidant capabilities contribute to clearer skin by reducing acne and promoting healthy aging. Furthermore, it effectively mitigates inflammatory diseases such as rheumatoid arthritis, psoriasis, and eye disorders. Curcumin also supports blood vessel function, brain health, and helps manage diabetes, cognitive decline, mood swings, and depression. Clinical trials even suggest a role in fighting cancer cells, solidifying its position as a holistic cancer treatment component.
Curcumin vs. Turmeric: A Powerful Difference
If the numerous benefits sound familiar, it’s because curcumin shares similarities with turmeric, the spice it’s derived from. However, curcumin is vastly superior in effectiveness. As sports nutritionist Ben Coomber explains, “Curcumin is the active ingredient in turmeric; curcuminoids are its anti-inflammatory components.” This bright orange-yellow compound, extracted from the turmeric root, delivers the most significant health advantages. Supplementing with curcumin bypasses the less potent components found in turmeric.
Coomber emphasizes the importance of dosage: “Research indicates you need 1500 milligrams of active curcumin daily to improve joint pain, osteoarthritis, and depression.” Considering that turmeric contains only 2-6% curcumin, consuming 1500mg of turmeric would fall far short of the effective dose. While turmeric remains popular due to marketing and accessibility, it’s significantly cheaper for manufacturers to produce than extracted curcumin, as noted by Coomber, founder of Awesome Supplements: “Curcumin is a premium product. You can buy turmeric for around £10, but we spend that just to make our product.” This reflects the cost of the extraction process.
Coomber, a daily curcumin user, highlights its role in post-workout recovery and managing his elbow inflammation. His company incorporated curcumin four years ago due to compelling research and the rising prevalence of joint problems and depression—conditions curcumin significantly alleviates.
Decades of Research: From Population Studies to Cutting-Edge Technology
Adam Payne, CEO of Ultra Botanica and a medicinal science and botanical drug development specialist with over a decade of curcumin research experience, sheds further light. “Curcumin was discovered in the ’70s through epidemiological studies analyzing population trends. Populations in India and Okinawa showed lower rates of Alzheimer’s, cancer, and diabetes, attributed to their daily intake of 2-3 grams of turmeric.” Payne explains that the populations were unknowingly consuming high levels of curcumin through their traditional diets. The subsequent research, including hundreds of papers, identified three curcuminoid molecules responsible for its health benefits.
Bioavailability and Absorption: A Key Consideration
Choosing a curcumin supplement necessitates understanding bioavailability—the extent to which the curcumin reaches your cells. Curcumin’s fat-solubility and low water solubility mean much of it passes through the body unabsorbed. Payne’s ProtiSorb™ technology addresses this by binding curcumin molecules to soluble proteins, enhancing digestion and absorption. This technology is used in UltraCür® supplements for humans and UltraCür Pets. Interestingly, Payne points out that traditional Indian and Okinawan cooking methods, involving hot oil or boiling in milk, unknowingly achieved similar results, binding curcumin to soluble proteins.
Another common addition to curcumin supplements is piperine (pepper extract), which inhibits enzymes that break down curcumin before it reaches the bloodstream. Liquid options, such as KURK, circumvent absorption issues using water-soluble coatings.
Who Should Take Curcumin?
Coomber recommends curcumin for individuals with joint conditions (like osteoarthritis), depression, and those who exercise regularly due to increased inflammation. Payne echoes this, adding that Ultra Botanica users experience over 50% faster recovery times. He believes curcumin is beneficial for everyone, stating, “I think it’s an everyday product. Daily curcumin can mitigate inflammatory processes associated with cardiovascular, neurological, and age-related diseases.” He emphasizes its importance for individuals over 50, suggesting it should be a regular part of their health regimen. Before taking curcumin, especially if you are on medication, it’s important to consult your doctor.
