Curcumin is the main substance found in turmeric and is used for combating various health conditions, from depression to chronic pain. You may find it difficult to find curcumin supplements as it is unable to absorb into the body compared to turmeric.
What is curcumin?
- Curcumin is the yellow pigment found in turmeric and is derived from a root plant belonging in the ginger family. It is best known as a popular spice used in curries and other Indian inspired dishes.
- You will find that curcumin extracts are used to form turmeric supplements, but curcumin itself is poorly digested in the body.
- Curcumin contains polyphenol which contain anti-inflammatory properties. It is also able to deliver antioxidant benefits to the body too.
- Due to curcumin’s properties, it can deliver an array of benefits, from improving the symptoms of depression and anxiety as well as reducing joint pain associated with arthritis and other concerns.
- Curcumin can help target cholesterol, blood glucose, and lower blood pressure.
- As effective as curcumin is, I have already mentioned the drawback that it is poorly absorbed by the body. Therefore, you will often find curcumin enriched supplements also contain black pepper extracts; these allows the curcumin to absorb effectively into the body.
- You can find out more about turmeric and its compounds in our dedicated blog post.
What are the side effects of curcumin?
There are a few serious side effects that can occur when the wrong dosage of curcumin is taken. It is advisable to not exceed a dosage of 8 grams. There is some evidence demonstrating that the long-term side effects of curcumin can result in.
- Skin Rash
- Yellow Stools
Curcumin and turmeric supplements are all different and contain various percentages of these molecules. Therefore, it is considered important to consult with a doctor and check the instructions on the label of the product as each type will vary.
Is curcumin safe long-term?
As I have suggested, high dosage of curcumin daily can lead to unwanted side effects and complications. However, having said that there is still a lack of evidence to show the long-term effects of curcumin. You will also find that the potential for curcumin to interfere with the effectiveness of other supplements you are taking or alter the results of any medication. I understand I have mentioned this several times, but it is vital for your health and general well-being that you consult with a medical professional before introducing anything new into your daily routine. This will not only avoid unwanted side effects, but you will also find the most optimal product that will suit you and your needs.
How much curcumin should I take daily?
Unlike turmeric, there are some dosage recommendations about curcumin, bearing in mind these are basic guidelines and require you some time to check you are using the best product for your needs.
It is thought that for a man, the maximum dosage is 239mg per day, this can be altered using your body weight by taking 1.4mg per pound of curcumin to 3 mg of body weight. If you find this a little confusing, the easiest way to think about it is to not exceed 12,000 mg per day as anything higher than this will not be tolerated by the body.
Just to remind you, each curcumin and turmeric product vary so it may be a case of finding a different supplement formula. Always ensure you check the instructions on the packaging to find which dosage best suits you and your needs.
Who should not take curcumin?
Although considered safe, there are some people who should be cautious when taking curcumin or turmeric supplements such as.
- Those suffering from anaemia
Anaemia is a condition known as an iron deficiency which occurs when the body is unable to produce enough red blood cells. It is advised to avoid taking turmeric and curcumin supplements, especially in high volumes as it prevents iron to absorb into the body causing the anaemia to worsen.
- Those pregnant or breast feeding
Turmeric and curcumin are both great at boosting the immunity. When used in cooking there is limited concerns and are both safe to consume. It is best to avoid taking turmeric or curcumin supplements or medication during pregnancy as this can overstimulate the uterus, putting you, the baby, and pregnancy at risk.
- Those prone to kidney stones
The cause of kidney stones is a build-up of calcium oxalate. You will find that turmeric also contains high levels of calcium oxalate which will increase the risk of you developing kidney stones, especially if you are already prone to having them.
- Those with bleeding disorders
If you are prone to nose bleeds or are taking blood-thinning medication, you must proceed with caution when it comes to taking curcumin supplements. This is due to the molecule will reduce the body’s ability to form blood clots and increase bruising and excessive bleeding.
If you have any of the mentioned concerns it is important to ensure you avoid turmeric and curcumin. However, if you are wanting to introduce curcumin into your daily routine, it is vital to incorporate it in the safest way so always check with a medical professional to avoid any unwanted side effects.
What is the best way of taking curcumin?
The best way of taking curcumin is with a fatty meal, this is because the ingredient is fat-soluble meaning it will absorb more effectively. Many find that adding curcumin into certain foods is thought to leave you with optimal results. You will find that those adding curcumin into their diets find that it absorbs effectively combined with cocoa or match powder which is then added to full-fat milk. You will also find that curcumin results are short lived, so taking the ingredient twice a day will help you benefit the most.
There you have a little insight into curcumin and whether it is safe to take daily. If you have any further questions don’t hesitate to get in touch with one of our health experts over on Instagram.