Turmeric has been used in India for thousands of years not only as a spice for cooking but as a medicine too. It is only in recent years that science has begun to back up these claims of old. Turmeric is a root plant related to ginger, often turned into a spice. Turmeric contains some important compounds, the most important being curcuminoids, or curcumin. It is the main active ingredient holding anti-inflammatory and antioxidant properties. This compound however is only 3% by weight of turmeric and is poorly absorbed in the bloodstream alone. There is a solution to this though, and it may surprise you. The answer? Black pepper. That’s right, by adding piperine, the active compound in black pepper, the absorption rate increases by 2000%. This is why you will see many turmeric supplements with black pepper in them. Curcumin is also fat-soluble, making classic coconut curry a great way to absorb the full effects! Now that we know a little bit about turmeric let’s dive into its benefits especially for those with IBD.
- Turmeric acts as an anti-inflammatory-For those of us with IBD, inflammation is a constant concern. Research over the last two decades has found curcumin to reduce inflammation in high doses with proper absorption. Not only that, it may be beneficial in treating Crohn’s. According to a study done in 2015 published by PubMed, curcumin inhibits cytokine pathways, particularly IL-6, actually inhibiting inflammation from being made. Participants were given 1 gram of curcumin each day in addition to mesalamine. Those in the curcumin group did significantly better in clinical activity and endoscopic indexes than those in the placebo group. More research will need to be done here, but this study gives researchers a place to start.
- It has antioxidant and antimicrobial properties- These properties not only help fight inflammation but free radicals as well. A free radical is a highly reactive molecule that has an unpaired electron. This unpaired electron will then react with DNA, important fatty acids, and proteins. These free radicals then lead to oxidative damage, thought to cause things like cancer. By blocking these free radicals, curcumin is believed to help fight cancer and lower your chances of a diagnosis. Curcumin has also been shown to contribute to the death of cancerous cells, reduce the growth of new blood vessels in tumors, and even reduce the spread of cancer. The antimicrobial properties in curcumin can help fight off low-level infections and help boost overall immunity, and make your chances of getting sick slimmer.
- May help in IBD relapse and recovery rate- A small clinical study found that those with mild to moderate UC could benefit from curcumin. This study published in Clinical Gastroenterology & Hepatology found that those with UC in remission tended to stay in remission when taking 2 grams of curcumin per day. In fact, only 4% of patients had a relapse compared to 18% in the placebo group. Another study found similar results with 89 UC patients who took mesalamine. 45 received 1 gram of curcumin daily and the other 44 a placebo. Recurrence rates of active disease were significantly lower in the curcumin group than those in the placebo group. With these results, it was concluded that curcumin could be a safer alternative or used in conjunction with traditional medication to lower the rate of relapse and active disease.
While there have been many other studies done with curcumin, they have mostly been all on animals which can be hard to translate to human terms. However, after these groundbreaking studies are conducted listed above, scientists have paved the way for more research in this area to be done. As with any supplement, be sure to speak to your healthcare provider before adding it to your daily regimen. If turmeric (curcumin) supplements are right for you, remember to find one with black pepper (piperine) so that it can adequately be absorbed into your system, and shoot for 1-2 grams daily for maximum effect. Looking for other ways to incorporate turmeric? Check out my Turmeric Ginger Smoothie with homemade Coconut Milk.
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