Wise Mind Herbs

The information on this page has been prepared with reference to published scientific literature, not by a medically qualified expert. It is not medical advice. Any decision to use a supplement or herb-based product is your responsibility. Consult a suitably qualified medical professional, especially if you have underlying conditions. Remember, nothing is for everyone, and not everything sold is what it claims to be. Some things work for some people, some of the time.

Turmeric - Curcuma longa

Turmeric (Curcuma longa) is a flowering plant of the ginger family (Zingiberaceae), native to the Indian subcontinent and Southeast Asia. The rhizome (underground stem) is used as both a culinary spice and medicinal herb. Turmeric contains compounds called curcuminoids, the most notable being curcumin, which gives turmeric its characteristic yellow color and is responsible for many of its therapeutic effects.

Turmeric should not be confused with Javanese turmeric (Curcuma xanthorrhiza), wild turmeric (Curcuma aromatica), black turmeric (Curcuma caesia), or zedoary (Curcuma zedoaria) - all related species with different phytochemical compositions and potential therapeutic effects. Additionally, "yellow root" may refer to either turmeric or the unrelated plant Hydrastis canadensis (goldenseal), which has entirely different properties.

Image source and license: https://commons.wikimedia.org/wiki/File:Turmeric_flowers.jpg.
Modified by Peter Jorgensen.

Conditions Turmeric Has Been Found to Potentially Benefit

• Osteoarthritis and rheumatoid arthritis: Reduction in pain and inflammation
• Inflammatory bowel diseases (IBD): Anti-inflammatory effects in ulcerative colitis and Crohn's disease
• Metabolic syndrome: Improvement in insulin sensitivity and lipid profiles
• Hyperlipidemia: Moderate reduction in total cholesterol and triglycerides
• Depression: Potential antidepressant effects comparable to some medications
• Alzheimer's disease: Possible neuroprotective effects and reduction of beta-amyloid plaques
• Non-alcoholic fatty liver disease: Reduction in liver enzymes and hepatic fat
• Oxidative stress conditions: Strong antioxidant properties
• Premenstrual syndrome: Reduction in symptoms including mood changes and pain
• Wound healing: Enhanced healing through anti-inflammatory and antimicrobial actions

It's important to note that while turmeric shows promise for these conditions, it has not been proven to "cure" any disease. The evidence suggests it may help alleviate symptoms or serve as a complementary treatment alongside conventional medical approaches.

Recommended Dosages

The effective dose of turmeric depends significantly on the formulation and the specific condition being treated. Most clinical studies have focused on curcumin rather than whole turmeric, as curcumin is considered the primary active component.

• Standard curcumin: 500-2,000 mg daily, typically divided into 2-3 doses
• Whole turmeric powder: 1.5-3 grams daily
• Curcumin with piperine (black pepper extract): 500-1,000 mg of curcumin with 5-10 mg of piperine
• Standardized extracts: Typically standardized to contain 95% curcuminoids
• Phospholipid-complexed curcumin formulations: 200-500 mg daily, with higher bioavailability

For arthritis, doses of 1,000-1,200 mg of curcumin per day have shown efficacy. For metabolic conditions, 500-2,000 mg daily has been used in studies. The bioavailability of curcumin is notably poor when consumed alone, so many formulations include bioavailability enhancers like piperine or are delivered in liposomal or nanoparticle formulations.

Side Effects and Disbenefits

• Gastrointestinal disturbances: Nausea, diarrhea, and stomach upset at higher doses
• Increased bleeding risk: May enhance anticoagulant effects of medications
• Gallbladder contractions: Could exacerbate gallstone symptoms
• Hypoglycemia: Potential to lower blood sugar, requiring monitoring in diabetics
• Interference with iron absorption: May contribute to iron deficiency if consumed regularly with iron-rich meals
• Allergic reactions: Rare but possible, particularly in those with ginger family allergies
• Uterine stimulation: High doses may stimulate uterine contractions (contraindicated in pregnancy)
• Drug interactions: Can affect certain drug-metabolizing enzymes (P450 system)

Higher Dosage Studies

Research on doses exceeding the standard therapeutic range (>2,000 mg of curcumin daily) is limited. Phase I clinical trials have tested doses up to 8,000 mg per day, with dose-limiting toxicity typically being gastrointestinal effects rather than systemic toxicity. No significant additional benefits have been consistently demonstrated at these higher doses, though tolerability varies considerably between different formulations.

A notable knowledge gap exists regarding long-term effects (>1 year) of high-dose curcumin supplementation. Additionally, the efficacy ceiling - the point at which increasing doses no longer provides additional benefits - remains unclear for many conditions and may vary based on the specific outcome measured.

References

Adibian, M., Hodaei, H., Nikpayam, O., Sohrab, G., Hekmatdoost, A., & Hedayati, M. (2019). The effects of curcumin supplementation on high‐sensitivity C‐reactive protein, serum adiponectin, and lipid profile in patients with type 2 diabetes: A randomized, double‐blind, placebo‐controlled trial. Phytotherapy Research, 33(5), 1374-1383.

Basnet, P., & Skalko-Basnet, N. (2011). Curcumin: an anti-inflammatory molecule from a curry spice on the path to cancer treatment. Molecules, 16(6), 4567-4598.

Daily, J. W., Yang, M., & Park, S. (2016). Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of medicinal food, 19(8), 717-729.

Jansen van Rensburg, Z. (2022). Identification of components of turmeric as potential therapeutic agents to slow the progression of neurodegeneration in Parkinson’s disease (Doctoral dissertation, Stellenbosch: Stellenbosch University).

Kocaadam, B., & Şanlier, N. (2017). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical reviews in food science and nutrition, 57(13), 2889-2895.

Kumari, A., Raina, N., Wahi, A., Goh, K. W., Sharma, P., Nagpal, R., ... & Gupta, M. (2022). Wound-healing effects of curcumin and its nanoformulations: a comprehensive review. Pharmaceutics, 14(11), 2288.

Kunnumakkara, A. B., Harsha, C., Banik, K., Vikkurthi, R., Sailo, B. L., Bordoloi, D., ... & Aggarwal, B. B. (2019). Is curcumin bioavailability a problem in humans: Lessons from clinical trials. Expert opinion on drug metabolism & toxicology, 15(9), 705-733.

Ng, Q. X., Koh, S. S. H., Chan, H. W., & Ho, C. Y. X. (2017). Clinical use of curcumin in depression: a meta-analysis. Journal of the American Medical Directors Association, 18(6), 503-508.

Pagano, E., Romano, B., Izzo, A. A., & Borrelli, F. (2018). The clinical efficacy of curcumin-containing nutraceuticals: an overview of systematic reviews. Pharmacological research, 134, 79-91.

Razavi, B. M., Ghasemzadeh Rahbardar, M., & Hosseinzadeh, H. (2021). A review of therapeutic potentials of turmeric (Curcuma longa) and its active constituent, curcumin, on inflammatory disorders, pain, and their related patents. Phytotherapy Research, 35(12), 6489-6513.

Sahebkar, A., Serban, M. C., Ursoniu, S., & Banach, M. (2015). Effect of curcuminoids on oxidative stress: A systematic review and meta-analysis of randomized controlled trials. Journal of functional foods, 18, 898-909.