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If you have started to see turmeric supplements in each Health food store and pharmacy , it is because their popularity has skyrocketed in recent years. Although the advantages of turmeric is hardly new - it has been used in Ayurvedic and Chinese medicine for more than 4,000 years - Almost 20% Users of American supplements over 55 are now taking a turmeric or curcumin supplement, the 2018 CRN consumer survey on food supplements found.

Enthusiasm should not go out either. Valued at $ 85 million last year, the world market is expected to reach $ 205 million by 2032, according to a Industry report .

Turmeric can improve your health in several surprising ways, and scientists still find new advantages of turmeric supplement thanks to research. If you are debating Turmeric yourself, you may be wondering what you get and if risks are associated with taking as a daily supplement.

Although experts agree that turmeric is generally safe at the recommended doses, they say that there are a few things to consider. These are the five surprising advantages of turning turmeric, the best ways to take it and how to know if that suits you.

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What is turmeric?

Turmeric is a spice derived from the root of Longa turmeric, a flowering plant natively found in South and Southeast Asia. For thousands of years, turmeric has been used for its medicinal properties and as a tasty cooking spice in the kitchens of South and Middle East.

In the Western world, turmeric has also become one of the most popular food supplements on the market. It is presented as offering a range of health benefits, some of which have adequate research to support.

Turmeric vs curcumin

Curcumin is the main bioactive ingredient of turmeric and what gives turmeric its bright yellow shade. Although turmeric and curcumin supplements are both announced as beneficial for your health, some medical experts say that curcumin supplements are much more powerful than turmeric supplements and are therefore more likely to have a tangible impact.

For example, the Arthritis Foundation recommends skipping turmeric in favor of high quality curcumin extract to approach the symptoms of rheumatoid arthritis, noting that curcumin supplements have all the health benefits of turmeric, then some.

A study Who analyzed the average curcumin content in high -quality turmeric powder revealed that "pure turmeric powder had the highest curcumin concentration, on average 3.14% by weight".

However, it is important to note that for some people, a less powerful dose may be preferable because of its lower risk of side effects, which may include stomach aches, nausea and, in serious cases, Stomach ulcers.

"As wonderful as the nutritional advantages of turmeric can be, more curcumin is not necessarily better and too risky," noted Johns Hopkins Medicine .

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5 Turmeric advantages

1. Turmeric and curcumin fight inflammation.

Inflammation is a current underlying cause of a range of chronic health problems. This is the main reason why turmeric and curcumin supplements, which Help fighting inflammation , can largely benefit from your health.

"The best known advantage of turmeric lies in its powerful anti-inflammatory properties", explains Dev Batra , MD, Vascular and Interventional Radiologist certified double -board Texas Vascular Institute . "Curcumin, primary bioactive compound in turmeric, works to combat inflammation at the molecular level. It inhibits the activity of various molecules known to play a role in inflammation, thus reducing swelling and discomfort . "

"By regularly consuming a turmoil supplement, you can help alleviate the symptoms associated with conditions such as arthritis while lowering the risk of chronic inflammatory diseases," added the doctor.

2. They contain powerful antioxidants.

"Remarkable" turmeric Antioxidant properties are another reason to consider supplementation, says Batra Better life.

"Curcumin is a powerful trapper of free radicals, these unstable molecules which can cause oxidative stress and cell damage," he explains. "By neutralizing these harmful compounds, curcumin essentially protects your body from oxidative damage and supports overall cellular health."

Although more research is necessary, this has led some to believe that turmeric has the capacity to help prevent or fight cancer, stimulate the immune system, etc.

"By incorporating a daily turmeric supplement, you are not only increasing the natural defense mechanisms of your body, you potentially reduce the risk of chronic diseases associated with long -term oxidative stress," explains Batra.

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3. They are good for cognitive and mental health.

You can also increase your cognitive and mental health by adding turmeric supplements to your diet, says Batra. Research maintains the idea that curcumin can have neuroprotective effects, potentially helping Maintain the brain function And protect against age -related cognitive decline.

"In addition, its ability to modulate neurotransmitters such as serotonin and dopamine can improve mood and support mental well-being. The integration of a daily turmeric supplement can nourish your mind and body, promoting a Holistic approach to health and vitality, "notes Batra.

In fact, a recent study led by UCLA researchers and published in the American newspaper of geriatric psychiatry have found that turmeric improves memory and mood in subjects with light and age -related memory loss. Researchers have theorized that these advantages can be due to turmeric ability to reduce inflammation in the brain, which has been linked to both Alzheimer's disease and mood disorders, including depression.

Another meta-analysis Randamized controlled trials have revealed that curcumin, the active ingredient in turmeric, can increase neurotrophic factor levels derived from the brain (BDNF), an important protein for learning, memory and behavior.

"The significant positive impact of curcumin supplementation on BDNF levels indicates its potential use for neurological disorders associated with low BDNF levels," the researchers wrote. These may include psychiatric, neurodegenerative disorders and a decrease linked to the age of brain function.

4. They can improve certain gastrointestinal conditions.

Taking turmeric can also help improve certain gastrointestinal conditions, such as indigestion, dyspepsia and even ulcerative colitis.

In fact, a 2020 study Published in the journal Annals of gastroenterology Recruited 380 adults with ulcerative colitis to analyze the adjuvant effects of curcumin when combined with mesalamine, a drug commonly used to treat the state.

"Based on our study, combined therapy of mesalamine and curcumin was associated with chances of about triple more and more a clinical response compared to placebo, with a minimum of side effects", they wrote.

However, it is important to consult your doctor before taking turmeric to stomach problems . Turmeric can have harmful effects on people with GERD, bile calculations or ulcers.

5. They can also benefit your heart health.

Thanks to their anti-inflammatory and antioxidant properties, turmeric and curcumin can also take advantage of your heart , suggests preliminary research. However, it is important to note that more research is necessary - there is no conclusive evidence that turmeric supplements can avoid heart disease in humans.

"The first studies have suggested that turmeric can help prevent atherosclerosis, the accumulation of plaque which can block the arteries and cause a heart attack or a stroke," said Mont Sinai . "In animal studies, a turmeric extract lowered the cholesterol level and prevented LDL cholesterol (bad) from accumulating in blood vessels. Because it prevents platelets from regrouping, turmeric can also prevent Blood clots accumulate along the walls of the arteries. "

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Who should stay far from turmeric?

Some people run an increased risk of side effects to take a turmeric or curcumin supplement.

"Curcuma supplements should be avoided by several groups, including those with bleeding disorders, those who take anticoagulants and those with liver or biliary channels. Pregnant women or breastfeeding and people Having stomach ulcers, GERD, hormonal conditions or arrhythmias should also avoid the gap, "said Raj dasgutta , MD, chief medical advisor for Fortune recommends health .

In addition, people who take medication for diabetes should speak with their doctors before taking turmeric, as both can cause low blood sugar.

You should not take turmeric either if you are preparing for surgery, because the supplement can act as a bloody of blood. It is important to let your doctor and surgeon know if you have turned turmeric before a procedure.

If in doubt, always consult your health care provider for expert advice. They can help you determine if your specific set of health problems, drugs and supplements is compatible with turmeric or curcumin.

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What is the best way to turn turmeric?

There are many ways to take turmeric or curcumin, including eating it in your diet, drinking turmeric tea, taking turmeric or dye extracts and taking a food supplement in the form of a pill, Capsule or gum. AE0FCC31AE342FD3A1346EBB1F342FCB

Stewart Parnacott , CRNA, nurse anesthesiologist and nurse practitioner working with Weight loss and well-being ready , says that the best way to consume turmeric or curcumin comes from whole foods: "Turmeric is better absorbed when combined with black pepper or taken with food. Foods that contain healthy fats like the Olive oil or coconut oil are optimal companions for turmeric because these foods contain lecithin, a compound that makes turmeric more easily absorbed in the body.

Studies have shown that black pepper increases the absorption and bioavailability of curcumin up to 2000%, explains Johns Hopkins Medicine.

Whether or not it is prudent to take a turmoil supplement every day depends on the form and on individual health. "Turmeric is a natural ingredient and is largely considered to be sure to take regularly, especially at doses of around 500 mg," explains Dasgupta Better life.

However, it notes that "it is important for consumers to search for products that list the real quantity of turmeric in their supplements for better results. High doses of turmeric are not recommended due to the risk of side effects" .

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.