Curcumin is a truly fascinating polyphenol, well-documented for its wealth of anti-inflammatory, anti-oxidant, anti-proliferative and anti-microbial activities. Now let’s take a deeper look into these benefits and see why you should consider adding it to your supplement regimen.
Far and away, the most popular use for curcumin is in the treatment of joint aches and pains. The reason curcumin is so prevalently used for improving joint health is due to its strong anti-inflammatory activity in the body.
Curcimin inhibits cyclooxygenase (COX) enzymes similar to the manner in which non-steroidal anti-inflammatory drugs (NSAIDs) such as Ibuprofen, function. More specifically, curcumin preferentially inhibits the COX-2 enzyme, as opposed to COX-1.[3] It is possible to inhibit both COX enzymes (as is the case with NSAIDs), but that can often lead to GI distress, due to stomach ulcers. Curcumin also inhibits lipoxygenase (LOX), making it more potent and easier/safer on your body.[4,5]
Why is this good?
Inhibiting or suppressing the actions of these enzymes, prevent anti-inflammatory molecules from becoming inflammatory ones.
Curcumin decreases a host of inflammatory markers including various interleukines (IL-1, IL-6, IL-8, IL-10) as well as tumor necrosis factor alpha (TNF-α).[7,8] It also can inhibit mast cells and decreases diamine oxidase (DAO), which can elevate histamine (another inflammatory compound) levels.
In fact, curcumin is such a powerful anti-inflammatory, it’s been shown to be stronger than ibuprofen and aspirin, and has even been compared to prescribed corticosteroids in the treatment of inflammatory diseases.
Metabolic syndrome is a medical condition characterized by a group of health markers including:
High blood pressure
High blood sugar
Excess body fat (especially around the waist)
Elevated cholesterol or triglyceride levels
When combined, these conditions increase your risk of cardiovascular disease, stroke, and diabetes. More often than not, metabolic syndrome is brought on by an inactive, unhealthy lifestyle, and it’s characterized by chronic inflammation and oxidation in the body. Since curcumin is such a powerful anti-inflammatory and antioxidant, it’s believed that it may be beneficial in combating the tell-tale markers of metabolic syndrome.
And it just so happens to be that research does confirm this line of thinking!
Curcumin reduces blood levels of inflammatory markers while increasing levels of anti-inflammatory ones.[24,25] It also reduces lipid levels and blood sugar levels of individuals with metabolic syndrome, and helps weight loss.[26,27] Curcumin doesn’t just lower blood sugar levels, in improves muscular insulin resistance and prevents insulin resistance and obesity.[37,38]
A recent meta-analysis investigated the effects of bioavailable curcumin on metabolic syndrome, and concluded that it “improves oxidative and inflammatory status.”[28] Researchers also added, “Curcuminoids could be regarded as natural, safe and effective CRP-lowering agents.”[28] FYI, CRP stands for C-reactive protein, a key blood marker and hallmark sign of inflammation.
Could curcumin be the crucial ingredient to fighting type 2 diabetes, obesity, and the other assorted metabolic issues plaguing those with metabolic syndrome? That can’t be conclusively determined yet, but these results are incredibly promising, to say the least.
Curcumin isn’t just good for your joints, it’s also good for your brain, too! It increases levels of docosahexaenoic acid (DHA -- one of the fats found in fish oil), by increasing levels of the enzymes involved in DHA synthesis. The reason this is such a big deal, is that even fish oil supplements typically don’t increase brain levels of DHA.[14]
But that’s not all, curcumin is also neuroprotective, as shown in various trials where curcumin has:
Defends against cell death in brain injuries
Improves neurological function in patients with brain hemorrhages
Inhibits cell death (apoptosis) and neuron loss following spinal cord injury
Combats cognitive impairment induced by traumatic brain injury
Reduces oxidative damage
Normalizes levels of Synapsin I, brain-derived neurotrophic factor (BDNF), and CAMP responsive element binding protein 1 (CREB)
Other animal models have shown the potent compound can prevent memory loss, restore optimal glutathione (a powerful antioxidant) levels, and return insulin receptor protein levels to normal range. These effects may be due in large part to curcumin’s ability to inhibit glycogen synthase kinase 3 beta (GSK3b) -- an enzyme associated with brain function, mood, and inflammation.
Studies using bioavailable curcumin (typically curcumin + piperine) have shown it leads to neurogenesis (creation of new brain cells) and reverses the cognitive decline present in patients with Alzheimer’s. Specifically, curcumin stimulates adult hippocampal and developmental neurogenesis as well as neural plasticity and repair.[20] It also improves memory and learning in adults via increasing brain-derived neurotrophic factor (BDNF).[21]
Additionally, curcumin also reduce amyloid plaque[22] and protects against quinolinic acid-induced neurodegeneration (brain cell break down)[23], which is brought on by inflammation and stress.
Curcumin can also improve gut health and function by stimulating bile release from the gallbladder.[29] FYI, the gut is often called “the second” brain of the body.
But that’s not all, curcumin also can help prevent the formation of stomach ulcers by inhibiting pepsin activity and stomach acid secretion. In case you weren’t aware, pepsin is a digestive enzyme that breaks down proteins.[30,31]
