It is one of the latest trends to write about the ‘newly’ discovered miraculous spice called turmeric.
But what many of the blogs fail to inform you is that one active ingredient in the turmeric, called curcumin is the actual miracle worker.
In study abstracts from the National Library of Medicine named MEDLINE, researchers list over 600 potentially beneficial properties of the curcumin to our health.
Lately, every expert, every doctor and every nutritionist recommend the regular use of turmeric in order to prevent various diseases and improve general health. Today, we are going to give you some more information about curcumin and the lesser known troubles and benefits about its consumption.
Curcumin isn’t’ easy to absorb
The most important turmeric ingredient is curcumin. So we aim to absorb as much as we can of it in order to gain the health benefits it offers. However, studies have shown that it has a very low absorption rate. Regardless of the dosage, the curcumin levels in the blood plasma, peripheral tissues and urine are significantly low and in some cases not detectable.
In order to improve the bioavailability of this ingredient, we can mix it with some kitchen solutions as follows:
- Black Pepper
Black pepper acts as a strong adjuvant of turmeric.
You can consume a very high dosage of turmeric curcumin, but there will be only a slight bump of the curcumin level in your blood stream. Since our liver is working hard to remove the curcumin, we cannot expect to see some significant increase. But what will happen if we only consume ¼ of teaspoon’s worth of black pepper in the process?
The curcumin levels in our blood stream will literally skyrocket. You might find it weird because it will be the same dosage that earlier produced a very low curcumin level in the blood stream but with consuming that tiny amount of black pepper has boosted its bioavailability by 2000%. It is also good to note at this point that the famous curry spice contains turmeric and black pepper combinations.
It was concluded in one study that effects of piperine on the pharmacokinetics of curcumin in animals and human subjects showed that when piperine was co-administered with curcumin and given to human subjects its bioavailability has risen by 2000%.”
Another way to increase the bioavailability of curcumin is to add the turmeric into a pan with a little bit of warm water. According to Dr. Sukumar, this method significantly increases the bioavailability of curcumin and is a less painful method for people who don’t like or are allergic to pepper.
You can start adding turmeric to every meal and start with small doses and gradually increase them.
- Healthy Fats
Pointing out the fact that turmeric is fat-soluble, it is a good idea to mix it with healthy fats in order to boost its bioavailability and gain all the health benefits it has to offer.
You can directly combine turmeric with olive oil, coconut oil or ghee and by doing this you will help your body to directly absorb it into the blood through the lymphatic system, bypassing the liver. This is vital in preserving its free form and not exposing it to metabolic enzymes so it will stay longer in the body.
In order to gain maximum results from the use of turmeric:
- Heat it before use in order to boost curcumin’s bioavailability.
- Combine it with some freshly ground black pepper to boost its bioavailability by 2.000%.
- Mix with healthy fats in order to bypass the liver
According to the University of Maryland Medical Center, these are the recommended dosages:
- Cut root: 1.5-3 grams per day
- Dried, powdered root: 1-3 grams per day