15 Proven Health Benefits of Turmeric and Curcumin

Written by Resurchify | Updated on: March 25, 2022

If you have not heard yet, the health benefits of turmeric and curcumin are numerous. Many studies have proven that turmeric has many positive health effects, including the reduction of pain and inflammation. Read this article to learn more.

What are turmeric and curcumin?

Turmeric is a spice that is commonly used in Asia and is a key element in curries. It is also known as Indian saffron due to its yellow tint. Science has recently begun to support traditional assertions that turmeric contains chemicals with medicinal effects. Curcuminoids are the name given to these chemicals. Curcumin, the major active element in turmeric, is the most significant, which accounts for around 2–8 % of the most turmeric solutions and is responsible for turmeric's distinguishing flavour and texture. It has potent anti-inflammatory properties and is an effective antioxidant.

Health Benefits of Turmeric and Curcumin

Some of the common health benefits of turmeric and curcumin are as follows:

Helps arthritis and joint pain

One of the most popular uses for turmeric extract is to minimize the suffering from rheumatoid arthritis and joint problems. Limited range of motion, joint stiffness, significant swelling, and loss of mobility are all indications of severe arthritic disease. If left untreated, these indications might worsen over time, resulting in long term damage. Curcumin suppresses several of the pro-inflammatory molecules associated with the development of rheumatoid arthritis, psoriatic arthritis, and osteoarthritis, according to studies. Turmeric has been shown to alleviate arthritic symptoms and may be an effective supplemental therapy for joint inflammation. Although people may include turmeric into their diet in various ways, much of the research on the spice's anti-arthritic properties concentrates on curcumin, which is accessible as a nutritional supplement.

Helps lower the risk of heart disease

Heart disease is the leading cause of mortality worldwide. Researchers have been studying it for centuries and have learned a lot about why it occurs. Unsurprisingly, heart disease is quite sophisticated, and a variety of factors lead to it. Curcumin may provide the greatest effect for heart disease by enhancing the performance of the endothelium, which is the lining of our vascular system. Endothelial dysfunction, which comprises the endothelium's failure to control blood pressure, blood clotting, and other variables, is well established to be a primary cause of heart disease. Several studies indicate that curcumin improves endothelial function. Furthermore, as previously noted, curcumin can help lower inflammatory response and oxidative stress, both of which can play a role in heart disease. In one trial, researchers gave 121 participants having coronary artery bypass surgery either a placebo or 4 grams of curcumin each day for a few days before and after the procedure. The curcumin group had a 66% lower chance of having a heart stroke in the hospital.

Helps fight chronic conditions

One of the most notable benefits of turmeric maybe its high antioxidant qualities. Curcumin has demonstrated an essential capacity to improve the body's immune system and protect against illness by directly blocking free radical cell damage and decreasing oxidative stress. Turmeric can aid in the treatment of the following chronic diseases:

Diabetes: Turmeric may be useful in lowering blood sugar levels or preventing diabetes. Several studies have shown that curcumin can help people with type 1 or type 2 diabetes. Curcumin appears to have insulin-sensitizing and glucose-lowering properties, as well as the ability to improve blood sugar control.
Alzheimer's and Dementia: Research indicates that taking an oral turmeric supplement may be one of the most effective strategies to prevent dementia and Alzheimer's disease. Curcuminoids can help reduce beta-amyloid plaque build up on the brain and reduce neuron inflammation, two of the key biomarkers linked to Alzheimer's development.
Parkinson's disease: Parkinson's disease is a neurodegenerative disease that affects the elderly and is marked by motor symptoms such as shaking, muscular stiffness, and autonomic dysfunction. Curcumin has been shown to have strong neuroprotective properties, aiding in the reduction of neurodegeneration and generation of reactive oxygen species, both of which are connected to disease development.
Irritable Bowel Syndrome (IBS): We now have a new therapeutic target, according to new studies demonstrating that IBS patients commonly experience an increase in the body's inflammatory response. Curcumin powder has shown promise in lowering the severity of IBS and restricting symptoms such as stomach discomfort, cramping, nausea, constipation and so on.
Thyroid disease: Thyroid disease affects a large number of people all over the world. Curcumin's unique power to prevent irritation, bacterial overgrowth and free radicals promote a healthy thyroid environment. Turmeric tablets can also help alleviate the severe symptoms associated with thyroid diseases.
Chronic fatigue syndrome: There is no known treatment for fibromyalgia or chronic fatigue syndrome at this time, although there are several techniques to manage symptoms and flare-ups. Turmeric pills may help lessen broad muscle soreness by suppressing inflammatory mediators and lowering oxidative stress, according to research.
Hypertension or High Blood Pressure: One of the most prevalent benefits of turmeric is for blood pressure regulation and hypertension management. It will not be able to compensate for bad lifestyle choices that contribute to high blood pressure. Curcumin, on the other hand, has been proven to increase arterial endothelial function, a blood pressure regulator that diminishes with age.
Candida Overgrowth: We already know that turmeric has antibacterial, antiviral, anti-inflammatory, and antioxidant properties. Curcumin may possibly have antifungal benefits, according to current research. Several studies found that turmeric might moderately decrease candida overgrowth and target fungal diseases.

Helps with Liver Purification

A liver detox, also known as cleansing, includes the elimination of contaminants from the blood as well as the absorption of micronutrients to verify that our bodies receive what they require. Considering the liver to be the body's principal filtering mechanism, a healthy liver is essential for good physical and mental health. Several studies have shown that curcumin can decrease the damage done to the liver by toxic chemicals by interfering with pro-inflammatory cytokines. Turmeric also increases bile synthesis and release from the gallbladder, which aids in the elimination of waste products from the body.

Improves brain function and lower the risk of brain diseases

Neurons can make new connections, but they can also grow and increase in number in some parts of the brain. Brain-derived neurotrophic factor (BDNF), a kind of growth hormone that operates in the brain, is one of the key drivers of this process. Many common brain illnesses, including depression and Alzheimer's disease, have been related to low levels of this hormone. Curcumin, interestingly, has been shown to enhance BDNF levels in the brain. It may be useful in postponing or even correcting several brain disorders and age-related declines in brain function by doing so. It may also increase memory and intelligence, which seems sensible given the benefits on BDNF levels. Research also shows that curcumin enhances DHA synthesis, which is critical for brain health. Antioxidants can also improve cognition and increase neuroplasticity, the brain's capacity to create new synaptic connections.

Helps prevent cancer

Cancer is a dreadful disease characterized by uncontrolled cell proliferation. There are many diverse types of cancer, but they all have a few features in common. Curcumin pills appear to affect some of them. Curcumin has been investigated as a cancer-fighting herb and has been shown to influence cancer growth and development. According to research, it can contribute to the death of malignant cells, inhibit angiogenesis (the formation of new blood vessels in tumours), and prevent metastasis (spread of cancer). Several studies have shown that curcumin can diminish the growth of malignant cells in the laboratory. It is yet to be confirmed if high-dose curcumin can help treat cancer in humans. In a 30-day trial of 44 individuals with colon lesions that potentially develop malignant, 4 grammes of curcumin per day decreased the number of lesions by 40%. Curcumin may one day be used in conjunction with traditional cancer therapy. It's too early to tell, but it appears promising and is being thoroughly researched.

Improves skin health

Our skin is our body's most crucial, outermost protective covering. The skin protects us from dangerous germs and controls our body temperature. Unwanted skin disorders such as persistent acne, eczema, and psoriasis may emerge at times and necessitate treatment. Curcuma longa, a sunset-yellow spice, has anti-inflammatory, antibacterial, and antioxidant characteristics that can help to heal wounds, prevent breakouts, decrease acne inflammation, lighten hyperpigmentation, and bring out one's flawless complexion. Though it is a relatively recent skin therapy in the Western world, turmeric has a centuries-long reputation as an Indian health remedy for a variety of skin and body problems. Many DIYers use turmeric powder to make face masks, pastes, and other therapeutic skincare products. Curcumin has been shown in studies to lower cell damage linked with inflammatory skin diseases. Turmeric also increases collagen formation and facilitates rapid tissue regeneration. A recent study discovered turmeric's antioxidant capacity to prevent the effects of ageing in humans. Antioxidants inhibit free radicals like pollution and UV radiation from harming our skin's elasticity, which maintains our skin to be smooth and supple. Most significantly, turmeric inhibits the enzyme thrombin, which destroys our skin's ability to make elastin, a protein that provides structure to our skin.

Prevents eye degeneration

Glaucoma is a set of eye diseases that is one of the primary causes of blindness in persons over the age of 60. According to an early study published in the journal Scientific Reports, turmeric, a traditional spice in Indian homes with several health advantages, can cure a set of eye disorders that destroy optic nerves, resulting in vision loss. The study found that applying curcumin, a bioactive molecule found in turmeric, directly to the back of the eye through eye drops may minimize retinal cell loss, which is considered to be an early indicator of the eye ailment glaucoma. According to another study published in the journal Scientific Reports in July 2018, topical curcumin therapies may help protect the eyes against degeneration. For three weeks, rats were given a unique curcumin eye drop solution twice a day. By the conclusion of the trial, the untreated rats had a 23% drop in retinal cells compared to the treatment group, indicating that the curcumin therapy stopped the loss. The study's findings are promising, but additional research is needed to discover whether curcumin is useful in reducing eye deterioration in humans.

Helps fight depression

People have gotten incredibly busy in today's society because of the hustle and bustle. So much so that stress levels have escalated. Poor mental health has become a rising problem, and we must do all possible to confront and treat it at the same time. Turmeric has also been shown in studies to be effective in treating depression, as well as reducing stress and anxiety. It's even been tested against antidepressants and proven to be just as effective. While further study is needed to evaluate the efficacy of turmeric in fighting depression, it may be used as a natural treatment to cure a variety of ailments. In a randomized controlled experiment, 60 depressed persons were divided into three groups. Prozac was given to one group, 1 gram of curcumin to another, and both Prozac and curcumin were given to the third group. Curcumin had results similar to those seen with Prozac after 6 weeks. The group that received both Prozac and curcumin had the best results. Curcumin is equally efficient as an antidepressant, according to one short research. Reduced BDNF levels and a smaller hippocampus, a brain region involved in learning and memory, have also been related to depression. Curcumin can assist in increasing BDNF levels, which could help to counteract some of these effects.

Improves allergies and asthma

When the immune system misidentifies a foreign item as dangerous to the body and overreacts to it, an allergy occurs. During an allergic reaction, our systems manufacture antibodies that react to these allergens, resulting in a slew of unpleasant symptoms (coughing, sneezing, itching, etc.). Turmeric powder's anti-inflammatory properties can help alleviate numerous allergy symptoms and reduce the risk of asthma episodes. According to current studies, taking a curcumin pill can help with hay fever symptoms, including sneezing, nasal congestion, and runny nose. Asthma is a chronic inflammatory disease that causes the airways in the lungs to expand and constrict. This impact causes shortness of breath, chest tightness, wheezing, coughing, and makes breathing difficult in general. Asthma has no cure, although it is possible to regulate the symptoms, which often occur in early childhood. Asthma is a minor issue for some people. For others, though, asthma episodes are a regular occurrence that creates disruptions in daily life. An experiment was done to assess the effectiveness of turmeric against bronchial asthma, a chronic inflammatory condition. The research included 77 participants with mild to severe symptoms. For a 30-day treatment period, each individual received a total of 1,000 mg of curcumin each day, divided into two 500 mg doses. The study's findings revealed that the curcumin group had substantial improvements in airway blockage. This improvement was most likely caused by turmeric's anti-inflammatory impact, which resulted in improved lung function. The researchers found that curcumin is a safe adjunct medication for the treatment of bronchial asthma.

Natural blood thinner

Blood clots form when platelets, which are blood cells, migrate to a wound site to close the wound. This is a perfectly typical body function. Small papercuts would be disastrous if they did not clot. Certain medical disorders need blood-thinning to prevent obstructions. Under some situations, curcumin supplements have shown promise as an anticoagulant (blood thinner). Turmeric extract affects numerous phases of the coagulation process, including thrombosis (local blood clotting) and hemostasis (stopping blood flow). Turmeric's anticoagulant qualities were generally unknown until recently. Activated Partial Thromboplastin Time (aPTT), Prothrombin Time (PT), Cell-Based Thrombin, and Activated Factor X (FXa) was tested in one experiment to indicate turmeric's potential as a blood thinner. Curcumin successfully extended a PTT and PT, closely correlating with several of today's blood thinners, according to the study's findings. Curcumin also decreased the production of thrombin and FXa substantially. As a result, these studies show that turmeric may have anticoagulant properties. Further study into the therapeutic qualities of curcumin validated the capacity to prevent blood clots. The formation of thromboxane B2 was significantly reduced in human blood samples treated with turmeric extract. This finding implies that turmeric may have the ability to suppress blood clotting.

Helps headaches and migraines

Headaches and migraines are extremely tough to deal with. Many reasons might contribute to the excruciating pain and discomfort, including stress, weariness, insufficient sleep, inflammation, bad posture, neck tension, and a variety of others. Curcumin's anti-inflammatory and antioxidant effects have shown the most promise in treating headaches and migraines. The precise processes are unknown, but turmeric appears to be able to alleviate discomfort associated with inflammation as well as directly regulate oxidative stress in the body. According to research, vasodilation caused by neurogenic inflammation may contribute to migraine development. Vasodilation is the expansion of blood vessels, which lowers systemic blood pressure. Because nitric oxide (NO) is a powerful vasodilator, the potential of turmeric and curcumin to inhibit its synthesis has shown promise in the treatment of headaches and migraine episodes. Curcumin can aid with secondary headaches caused by underlying disorders in addition to inhibiting nitric oxide generation for migraine prevention. If you suffer from headaches caused by hypertension, studies suggest that turmeric can enhance vascular endothelial function. This advantage aids in the regulation of systolic blood pressure, the improvement of circulation, and the reduction of vascular resistance in both older and younger people.

Helps in weight loss

Obesity can cause a variety of health problems, including high blood pressure, diabetes, heart disease, stroke, and others. Weight loss can be quite simple if one is otherwise in good health. Things might become more complex if one has a pre-existing metabolic issue. Curcumin has been found in several studies to treat metabolic diseases by helping to balance metabolism and manage weight. Turmeric improves insulin sensitivity, controls lipid metabolism, and targets fat by reducing numerous pathways involved in adipose tissue formation. Additional research appears to support these findings, indicating that curcumin may lower the prevalence of obesity-related disorders. Because persistent low-grade metabolic inflammation is frequently associated with obesity, it is believed that anti-inflammatory supplements can aid in weight management. Curcumin has been found to have the ability to directly interact with white adipose tissue (fat), reducing chronic inflammation. Turmeric stimulates the production of adiponectin, which aids in the regulation of glucose levels and the breakdown of fatty acids. These methods of action show promise for reducing obesity and mitigating its negative consequences.

Helps soothe period cramps

Menstrual cycles or periods provide a variety of health issues for women. Some people's symptoms are unnoticed, while others struggle to get beyond that period every month. Premenstrual syndrome is the first stage of a woman's menstrual cycle, when she experiences a variety of symptoms such as mood swings, back pain, irritability, bloating, flu-like symptoms, and so on. Even during menstruation, excessive bleeding, irregular periods, malaise, body soreness, as well as stomach symptoms can be exhausting for some women. Nonsteroidal anti-inflammatory medicines (NSAIDs) are given to aid with pain, hormonal tablets to help control menstruation and normalize bleeding, and medications to help with stomach symptoms are provided. Curcumin reduces the severity of premenstrual syndrome by modulating brain chemicals called neurotransmitters and decreasing inflammation. As a result, it reduces discomfort and mood swings associated with PMS. Although turmeric stimulates uterine bleeding, some people have reported a reduction in heavy flow after taking it. PMS is distinguished by extreme mood swings and depression-like symptoms. Curcumin can help with PMS symptoms such as mood swings, despair, and anxiety. Turmeric can assist with disorders that produce irregular or heavy menstruation, such as endometriosis, uterine fibroids, and PCOS.

Promotes hair health

Turmeric has a wide variety of benefits, making it a great component for hair. It may be found in a variety of products ranging from shampoos and conditioners to hair masks and treatment oils. All of this to say, applying turmeric to hair strands may provide people with various benefits such as: preventing hair loss, fighting dandruff, improving scalp health, controlling oil, protecting hair from environmental stressors and so on.

The Bottom Line

Turmeric, particularly its most active ingredient, curcumin, has several scientifically proven health advantages, including preventing heart disease, Alzheimer's disease, and cancer. It's a powerful anti-inflammatory and antioxidant that may help alleviate symptoms of depression, arthritis, and other conditions. While these advantages are feasible, they are currently restricted due to curcumin's low bioavailability, and additional study is required.