Turmeric: A Common Spice, for Many Common Conditions

The “yellow curry powder,” turmeric, is one of the most valued spices dating back thousands of years for its food, medicinal, and even cosmetic uses. The most potent bioactive present in turmeric is curcumin, a pronutrient, i.e., it is converted into several active forms during metabolism when taken orally. Despite its broad nutritional benefits, concerns over poor solubility and poor bioavailability have risen over the years.

The Bioavailability of Curcumin in Turmeric

Intrigued by the potential health benefits of this "wonder spice," several strategies have been exploited to enhance curcumin’s bioavailability, namely solid lipid particle formulations, phospholipid complex, volatile oil complex, nanotechnology, and water dispersion technology, etc. Although some of the approaches have claimed the enhancement of bioavailability from 7 to 60 times higher than unmodified curcumin, the fact is these reports considered the sum of free curcumin and its conjugated metabolites (glucuronides and sulfates) while calculating the bioavailability. The free curcumin is capable of showing its biological activity and not the bound or conjugated forms. Therefore, this claimed "enhanced" bioavailability may not serve the concern of equivalently "enhanced" efficacy. It has to be noted that there would not be any inclusion of ingredients or bioavailability-enhancing agents detrimental to health, at the same time they need to be studied elaborately with adequate sample size while endeavoring to enhance the bioavailability of curcumin.

Studies revealed that curcumin will get converted into phase I and phase II metabolites within three hours after oral intake and it is the phase I metabolites (dihydro-, tetrahydro-, hexahydro- and octahydro-curcumin) that exhibit more potent biological activity than the phase II metabolites.

Challenges and Pitfalls Include:

• Poor oral bioavailability
• Rapid biotransformation
• Formation of inactive metabolites
• Equivocal efficacy of modified curcuminoids compared to placebo
• Lack of substantially demonstrated "enhanced" benefits equivalent with the said "enhanced" blood circulation levels of modified formulations
• Lack of extensive safety and toxicity studies for modified formulations
• Possibility of the presence of toxic by-products

In light of all these debates, it is wise to choose unmodified curcumin. The raw material should be sourced from a known and qualified vendor, with a quality- and standards-complying partner, having an established entire supply-chain from farming to delivery, free from adulteration and substitution.

Curcumin C3 Complex®: The Gold Standard

Curcumin C3 Complex® is one such proprietary product from Sabinsa, an award-winning company that has accumulated accolades on its farming and supply chain transparency for botanical extracts. Curcumin C3 Complex® is standardized to contain a minimum of 95% curcuminoids obtained from the dried rhizomes of Curcuma longa, cultivated in controlled-contract farmlands with good agricultural practices. It is manufactured in FDA-inspected facilities. The product is stringently tested to be free from pesticides, over 100 of them. Every batch is analyzed for naturalness through radiocarbon testing. It has enjoyed consumer confidence over three decades in terms of quality and performance. While, in terms of dosage forms sold, Curcumin C3 Complex® has sold in hundreds of millions of doses. It also has the TRU-ID certified certification.

Sabinsa boasts that it provides the pharmacopoeial standards of curcuminoids to US Pharmacopoeia. All these making it an international award-winning ingredient and is the most clinically studied Curcumin brand available today.

Clinical studies with Curcumin C3 Complex® have shown 20 folds bioavailability increase for curcumin when coadministered with BioPerine®, proprietary Piper nigrum ingredient from Sabinsa, with no adverse effects.

Highlights of Curcumin C3 Complex®

• Sourced from Controlled-Contract farming
  • Cultivated with GAP practices
  • Well established sustainability
  • Control of pesticides, aflatoxins, PAH, etc
• Most Extensively Studied and Clinically Documented
  • 25+ years of research
  • 100+ total studies
  • 65+ clinical studies
  • Well established safety and toxicity
• “No Question” GRAS affirmation from the USFDA
• No synthetic curcumin
• Radiocarbon (¹⁴C) tested
• Award winning ingredients
  • ‘Product Merit Award’ by NBJ, 2008
  • “Scientific Achievement Award” by NBJ
  • “Functional Ingredients Editor’s Choice Award” in the Marketing Category by Functional Ingredients, 2012
• The Most Trusted Brand

As we age, it’s normal for the brain to work less nimbly than in years past. Memory’s inevitable decline starts as early as the 20s, although it’s subtle enough that most people won’t notice that they’re losing mental ground until after age 60.

Age-Related Memory Loss

Memory lapses usually start small, such as forgetting why you walked into a room, where you put your keys, or drawing a blank on an acquaintance’s name.

This normal part of the aging process is called age-related cognitive decline, with the main signs being memory problems, less aptitude for learning new information, and difficulty concentrating.

People of all ages want to keep their minds sharp—from middle-aged people who may have noticed the first inklings of age-related cognitive decline to older adults concerned with the potential for serious memory problems.

Preventing Cognitive Decline

Fortunately, memory experts have found ways to retain brainpower.

Nutrition

Adopting a diet rich in "brain food" has shown benefits in studies.

• Mediterranean Diet

  Adopting a Mediterranean diet—the cuisine typical of the countries bordering the Mediterranean Sea—may be the most powerful dietary route for preserving gray matter.

  When nearly 2,000 older individuals and their diets were tracked for many years, the benefits of a Mediterranean diet became clear. As a person’s score (representing how closely they followed a Mediterranean diet) went up, their chances of later experiencing cognitive problems such as dementia went down by 10 percent.

  The Mediterranean diet also showed clear benefits for memory, language use, and overall thinking ability.

  The omega-3 fatty acids in fish account for some of the brainy benefit in this diet. For the greatest benefit, select fatty fish such as salmon, trout, tuna, or sardines a few times a week. These fish are the richest in a brain-boosting omega-3 fatty acid called DHA. Dietary supplements of omega-3 fatty acids offer a great alternative for those who don’t care to regularly eat fish.

• The MIND Diet

  A variation of the Mediterranean diet, the MIND diet combines Mediterranean-style eating with the DASH diet (which aims to reduce blood pressure). When people eating foods from this diet were tracked for more than 14 years, clear benefits were documented for retaining verbal memory skills.

  The MIND diet is rich in fish, berries, nuts, olive oil, whole grains, and leafy, green vegetables. It avoids red meat, cheese, and fried foods.

  Another tasty way to keep your brain humming along? Blueberries. Powerful antioxidants called anthocyanins in blueberries account for this benefit. Current thinking holds that the anthocyanins boost brain cell connections and communication, as well as the regeneration of brain cells.

  When older adults with cognitive complaints take either a daily tablet of fish oil or anthocyanins, something remarkable happens: thinking gets clearer.

  A specialized type of fat called phosphatidylserine (PS) is found in brain cell membranes, where it facilitates communication among the cells to aid memory and clear thinking. Research suggests that PS supplements can help safeguard brain function in older adults and can also counteract some amount of age-related cognitive decline.

Herbal Supplements

Many herbs have the potential to enhance thinking powers.

• Curcumin

  Curcumin, extracted from the herb turmeric, has been shown to help prevent cognitive decline in older people. Curcumin can increase the levels of BDNF—brain-derived
  
  neurotrophic factor—in the brain. A deficiency of BDNF has been linked to depression and Alzheimer’s.

  Because curcumin is a powerful antioxidant and anti-inflammatory, it can sharpen memory and ramp up learning ability. This herb has been put to the test in a group of older people. Daily curcumin supplements provided an attention and memory boost, as well as a mood lift.

  Turmeric (Curcuma longa) can be added to food, but supplements of a standardized extract can be a more reliable way to garner a significant therapeutic effect. Aim for 400 milligrams (mg) of a curcumin standardized extract once or twice daily.

• Ginkgo

  A growing body of research shows that ginkgo, taken alone and in various combinations with other supplements, benefits cognition.

  Ginkgo extract supplements show effects on cognitive symptoms similar to those of the dementia medication Aricept, with the advantage of being safer to use.

Tylenol, Advil, and other over-the-counter pain killers are fast-working and convenient for treating the symptoms of an occasional headache, muscle strain, and the like, but they’re not always the best answer to long-term discomfort.

NSAIDs—nonsteroidal anti-inflammatory drugs—including ibuprofen and naproxen have been associated with kidney, heart, and bone issues. Aspirin and acetaminophen can be better options but still present risks to stomach and liver function when used regularly at high doses.

Natural Relief for Long-Term Pain

Fortunately, there are a number of natural alternatives to nonprescription medications that people dealing with long-term or chronic conditions may want to consider. Here are some options to try.

• Supplements

  • Reduce Inflammation with Turmeric

    The spice that adds the deep yellow color to curries is well-known for its anti-inflammatory properties. Part of the ginger family, turmeric comes in capsule form. Among conditions it’s used for are:

    • diabetes
    • osteoarthritis
    • rheumatoid arthritis
    • psoriasis

  • Lessen Pain and Inflammation with Omegas

    Fatty acids found in fish oil, nuts, and seeds, omega 3s are anti-inflammatory and can lessen stiffness, joint and back pain, menstrual pain, and pain caused by conditions including rheumatoid arthritis, Alzheimer’s disease, diabetes, and heart disease.

    One study showed that people with rheumatoid arthritis who took a daily dose of cod-liver oil could cut back on NSAID use by one-third.

    In another study, two-thirds of participants with neck and back pain were able to replace their NSAIDs altogether with fish oil.

  • Decrease Arthritis Pain and More with Probiotics

    Supplementing with probiotics may reduce inflammation and help with pain and bloating caused by gut disorders like irritable bowel syndrome. But their use extends beyond the digestive tract.

    The Arthritis Foundation notes that probiotics can be particularly helpful for people with inflammatory types of arthritis, who typically also suffer from inflammation of the intestinal tract.

    In a 2014 study, rheumatoid arthritis patients who received a daily supplement of the probiotic Lactobacillus casei showed significantly lower markers of inflammation than those given a placebo.

• Topicals

  • Desensitize Nerves with Capsaicin Cream

    Another supplement used for arthritis pain, along with pain from shingles and neuropathy, capsaicin is derived from chili pepper. It works by desensitizing C-fibers, nerve receptors in the skin. It’s sold in ointments and creams for topical use.

    In a University of Oxford study, 40 percent of arthritis sufferers cut down their pain by half after using capsaicin cream for a month. Sixty percent of people with nerve pain cut their pain by half after two months of capsaicin application.

• Lifestyle Changes to Manage or Reduce Chronic Pain

  Other natural methods for dealing with chronic pain include massage, acupuncture, exercise (t’ai chi, yoga, and swimming are especially helpful), meditation, and good sleep hygiene.

Precautions

Remember, if you’re dealing with pain, be sure to consult a healthcare practitioner for an appropriate diagnossis.

Always check with your practitioner before adding a new supplement to your regimen, as some can interfere with medications or are not recommended for people with particular conditions or women who are pregnant or nursing.

Explore the health benefits and great taste of golden milk.

Benefits of Turmeric

Turmeric’s taken over the health headlines by storm. This bright golden spice, a staple in Indian cuisine, contains a powerful active ingredient called curcumin. Curcumin acts as an anti-inflammatory, antioxidant, antiviral, AND antibacterial, and may even help fight cancer. Studies have suggested it may help alleviate conditions as diverse as depression and PMS.

Fortunately, there are many ways to incorporate turmeric into your diet. You can add turmeric powder or fresh turmeric root to your cooking or take curcumin as a supplement.

What Is Golden Milk?

A popular way to get your daily dose is to drink turmeric milk, which is also called golden milk. Golden milk has a long history in Ayurveda—the holistic health system originating in India where it is called haldi doodh. This warming golden beverage typically combines turmeric with other spices, a natural sweetener, and milk (either dairy or nondairy).

Do-It-Yourself Golden Milk

While an array of golden milk products exist on the market, making your own delicious turmeric milk is easy.

The Basics of Golden Milk

In a pot, add a couple cups of the milk of your choice (cow’s, coconut, cashew, almond, etc.) and bring to a simmer. Add 1 teaspoon of ground turmeric as well as complementary warming spices. Possibilities include cinnamon, ginger, cardamom, and clove.

Experiment and Savor the Flavor of Golden Milk

Experiment with the spices. You might want to add a teaspoon of ground ginger but find that a quarter teaspoon of cinnamon or just a pinch of clove or nutmeg suits your tastes. Add a pinch of black pepper as the piperine in black pepper enhances the bioavailability of curcumin and helps your body reap its health benefits. Some people add a tablespoon of virgin coconut oil as well. Mix in a natural sweetener like honey or maple syrup, or a dash of vanilla extract. Whisk until everything is combined. Taste and add extra sweetener if you like.

The milk and spices can also be combined in a blender before heating for a smoother texture. Enjoy as an alternative to coffee in the morning or as a soothing bedtime beverage. You can also allow your drink to cool, add ice cubes, and drink it like an iced chai. Enjoy!

Bringing quality ingredients to market is about source and science, but ultimately comes down to relationships with all stakeholders. Watch the video and learn about Sabinsa's commitments.

It’s an astounding number: 54 million American adults report receiving a diagnosis of arthritis or similar joint disorder from their doctors. That’s about one in four Americans, “making arthritis one of the most common, if not most common, chronic medical condition,” says rheumatologist Nathan Wei, MD, director of the Arthritis Treatment Center, in Frederick, MD.  

Collagen & Joint Health

Collagen hydrolysate may help lessen joint pain. Collagen supplements supply a rich source of peptides and amino acids that the body needs to make collagen in joint cartilage. Studies show that collagen hydrolysate taken orally accumulates in cartilage. Other research indicates that statistically significant results start to occur after three months of supplementation, but not before.

These joint problems range from osteoarthritis and rheumatoid arthritis to gout, lupus, and fibromyalgia. It’s not just older people who suffer, as Dr. Wei points out: “Approximately 60 percent of those affected by arthritis are under the age of 65.”

Glucosamine/Chondroitin

People seeking relief from joint pain often take glucosamine- and chondroitin-containing supplements: Both ingredients rebuild joint cartilage. These heavy hitters are what Dr. Wei recommends to his patients who have osteoarthritis, and he takes them himself. The compounds have similar and complementary roles in the body.

“While the studies are in conflict, I believe there’s enough evidence to recommend it. The dosage I recommend is glucosamine 500 milligrams (mg)/chondroitin 400 mg, three capsules daily for one month, and then one capsule twice dai-ly,” he explains.

In a recent study, adults with knee osteoarthritis who supplemented with a combination including both glucosamine and chondroitin experienced improved walking speed (which is tied to a decrease in knee pain). It’s clear that these supplements, as a combination, reduced pain since those with knee osteoarthritis who started supplementing needed fewer NSAIDs (nonsteroidal anti-inflammatory drugs). NSAID use dropped by 7 percent in the first month of glucosamine/chondroitin supplementation and went down by 37 percent after three months of supplement use.

NSAIDs, such as aspirin, Celebrex, and Advil, ease joint pain while also reducing inflammation of joints and soft tissues, which is why so many people rely on them. But they do have downsides, which makes natural alternatives desirable.

NSAIDs work by blocking the production of prostaglandins (hormonelike substances that can trigger inflammation). But blocking these inflammation-promoting prostaglandins is also the source of NSAID side effects. Prostaglandins play other roles in the body. For example, they control the secretion of gastric juices and the mucus that lines the stomach. This is why NSAIDs are linked to ulcers and life-threatening gastric bleeding when used long term.

Fish Oil

Osteoarthritis is known as the wear-and-tear disease, since pain and disability stem from a wearing away of cartilage in the joint. Rheumatoid arthritis, however, relates to underlying inflammation as the core problem. Inflammation is a complex biological response that, under normal circumstances, initiates healing. In rheumatoid arthritis, however, the inflammation is without cause and becomes chronic. It is this chronic nature of the inflammation that becomes destructive to afflicted joints.

For patients experiencing inflammation-related joint issues, Dr. Wei recommends fish oil. Omega-3 fatty acids in fish oil fight inflammation, which helps in three key ways: decreased joint pain, less morning stiffness, and reduced reliance on NSAID medications for pain relief.

“Fish oil generally comes as a 360 mg capsule, and I recommend at least two a day,” says Dr. Wei. “Fish oil has also been shown to be valuable for patients with heart disease,” which makes this supplement valuable for multiple reasons.

Turmeric

The spice turmeric contains the active ingredient curcumin, which is a well-established antioxidant and an-ti-inflammatory. Joint function improves and pain is reduced when turmeric supplements are used.

A large body of research backs up the use of curcumin for healthier joints.

Turmeric comes in different forms, so Dr. Wei recommends following the manufacturers’ suggested dosing.

Additional Joint-Friendly Supplements

Consider these additional dietary supplements and herbs that Nathan Wei, MD, recommends for joint relief:

• Boswellia
• Bromelain
• Garlic
• Ginger

Slather It On

Arnica creams and gels can provide topical relief for sore joints. You simply rub the herb-based cream/gel onto your sore area to relieve pain and minimize swelling. When arnica gel went head to head with an ibuprofen gel in a group of 204 adults with osteoarthritis pain, the arnica alleviated symptoms and improved joint function as well as the ibuprofen. Considering that arnica comes with far fewer side effects than the conventional pain reliever, it’s certainly worth a try (except in those allergic to arnica or related plants, such as chamomile or marigolds).