Turmeric (Curcuma longa) a member of the ginger family has been used for thousands of years as a spice, colorant, and for its many health benefits. Pursued by health advocates of every persuasion, turmeric is today’s most trendy superfood, the second most top-selling herbal supplements in the United States. Available in the form of gnarly orange colored roots from your local grocer or ground into a brilliant orange powder in bulk or capsule form, or distilled into a tincture, the turmeric plant is widely used medicinally for its antimicrobial, antioxidant, and anti-inflammatory properties.
Turmeric is a staple of Asian cuisine recognized for both its flavor and color. It has a slightly medicinal or bitter taste and has commonly been used to flavor or color curry powders, mustard, butters, and even cheeses. An active compound of turmeric called curcumin has long been in use in both Chinese and Ayurvedic medicine and is well known for its ability to reduce inflammation. Turmeric is thought to be helpful for menstrual pain relief, to boost immunity, and recent research lauds it for its ability to decrease pain from arthritis or other inflammation-related symptoms.
Turmeric and Joint Pain Study
A recent study from the journal Trials, and reviewed in Natural Medicine Journal, by naturopathic doctor Princess Burnett, ND, compared the use of curcumin with acetaminophen (paracetamol) for joint pain, function and stiffness in individuals with osteoarthritis (OA). Osteoarthritis is a painful degenerative joint disease that significantly reduces the quality of life in patients due to bone deterioration and crippling loss of movement.
The 144 participants of the study, all with chronic OA flare ups, were divided into two cohorts: one group was given curcumin for six weeks, the other took acetaminophen. While acetaminophen reduced pain, the turmeric extract was better at reducing overall scores for pain, function, and stiffness and the turmeric group also reported fewer side effects.
Acetaminophen did not reduce symptoms associated with tissue destruction and inflammation among study participants. The study focused on the fact that turmeric extracts contain both anti-inflammatory and antioxidant properties from three active compounds; curcuminoids (specifically curcumin, dimethoxy-curcumin, and bis-dimethoxy-curcumin. These compounds reduce the level of inflammatory chemicals in the body that otherwise damage healthy tissue, hence turmeric’s ability to support healthy joint function.
Bioavailability
On its own, curcumin is not bioavailable, meaning it is not well-absorbed in the body. Research shows that simply by adding a small amount of black pepper to turmeric will increase absorption of curcumin by a whopping 2,000 percent. The piperine found in black pepper is the component that works to enhance curcumin absorption. Piperine has been shown in related studies to help relieve nausea, headaches and improve digestion, and it also has anti-inflammatory properties, giving a boost to the overall effectiveness of turmeric/black pepper supplementation.
Combining turmeric with a healthy oil like coconut oil, ghee or olive oil may help curcumin to be directly absorbed into the bloodstream through the lymphatic system, bypassing the liver and improving effectiveness. This process allows curcumin to remain in the body longer. Turmeric that is heated up, also becomes more bioavailable.
Cautionary notes:
People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions and arrhythmia. Turmeric should be avoided before surgery and during pregnancy. Turmeric is also a powerful dye so use with care to avoid staining. And as always it is wise to consult your healthcare provider whenever starting a new supplement or health routine.
For more on the science of turmeric and curcuminoids, check out this paper, by Thorne Research.