Turmeric: How to choose the best supplement in 2021
Today we are going to talk about turmeric, an oriental spice that has started to have its properties studied and its benefits proven in recent years.
You can consume turmeric as a powder or as a supplement in capsules. Both presentations provide numerous health and fitness benefits. But if turmeric is consumed in the wrong way, it has no effect.
Therefore, to make the most of the benefits associated with this excellent substance, you need to learn the correct way to ingest it. This and other information, you can check in this article. Good reading!
First, the most important
- The substance responsible for the benefits provided by turmeric is curcumin. To take this active ingredient in the recommended daily dose, you must use a supplement in capsules.
- When ingested pure, turmeric is not well absorbed by the body. Ideally, this substance should be associated with piperine, an element present in black pepper that intensifies the absorption of turmeric properties by up to 2000%.
- Turmeric acts in maintaining health, preventing and treating diseases. The recommended daily dose is 500 mg of curcumin and 100 mg of piperine. The supplement should be taken with a fat source, as curcumin is fat soluble.
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Recent research confirms what the Orientals have known for a long time: turmeric has medicinal properties that bring excellent health benefits. To obtain these effects, you must consume the substance in a concentrated dose.
The best alternative, in this case, is to invest in a good supplement. But just as important as a quality product is knowing how to consume it in the right way. If you want to know more about turmeric, continue reading this Buying Guide.
What is turmeric?
Turmeric is a condiment extracted from a root called long turmeric, which has a brown skin, orange pulp, spicy and bitter flavor and a fragrance that resembles ginger and orange.
Among the bioactive compounds, the main one is curcumin, which offers multiple health benefits, recently proven by Western medicine and widely recognized in China and India.
Curcumin has anti-inflammatory and antioxidant properties, so it helps in maintaining health, preventing pathologies and treating installed clinical conditions.
The substance is also a source of minerals such as iron, manganese and potassium, fatty acids, amino acids, vitamin B6 and dietary fibers (soluble and insoluble).
However, absorption of curcumin by the body is low due to its rapid metabolism and elimination. Therefore, to take full advantage of the benefits associated with this substance, you must take it as a supplement.
Only the supplement is able to offer a concentrated dose of curcumin. Tip: associate this substance with black pepper, as it provides piperine, a compound that enhances the absorption of curcumin by up to 2000%.
Without piperine, curcumin is wasted. It is also important to associate consumption with some healthy fat source, as turmeric is a fat-soluble substance (fat-soluble).
What are the benefits of turmeric?
Before knowing the benefits associated with consuming turmeric supplement, you need to understand how this substance promotes the prevention and treatment of numerous pathologies.
Many diseases are caused by oxidative damage, which occurs when free radicals react with unpaired electrons and start attacking important organic substances.
Curcumin is a potent natural antioxidant because, in addition to neutralizing free radicals, it also stimulates the activity of antioxidant enzymes. In this way, curcumin has a double effect against free radicals.
Check out the benefits of turmeric on Nutritionist Patricia Leite’s channel:
How does turmeric reduce inflammatory processes?
Inflammation is a natural reaction of the body that serves to fight invading agents, such as viruses and bacteria. Although acute (short-term) inflammation is beneficial, it can become a problem when chronic (long-term).
Consuming foods with anti-inflammatory properties is essential to prevent, treat and cure these diseases in a natural way. One of these foods is turmeric, which is as powerful as Ibuprofen (anti-inflammatory medicine).
In addition to reducing the inflammatory process, turmeric also helps to minimize pain caused by inflammation. But to see these effects, you must take it as a supplement, at a dose of 500 mg, one to three times a day.
So does turmeric treat arthritis?
Arthritis is a disease characterized by inflammation of the joints, so turmeric supplement is excellent for reducing inflammation and relieving pain.
In some cases, the supplement is more effective than anti-inflammatory drugs. But before stopping the medication, see a doctor and try to find out more about it.
Does turmeric benefit the brain?
The brain has the ability to multiply neurons and form new connections. One of the drivers of this process is the Brain Derived Neurotrophic Factor (BDNF), which acts as a “growth hormone” in the brain.
Many diseases, such as depression and Alzheimer’s, are associated with deficiency of this hormone. Therefore, to ward off neurodegenerative diseases, you need to stimulate BDNF.
One way to increase these levels is to consume turmeric. The supplement prevents, slows and even reverses brain diseases and the loss of cognitive abilities, related to advancing age.
Other associated benefits are the increase in memory capacity and intelligence in people of all ages.
Turmeric is also effective in treating depression, as it acts as a natural antidepressant. There is evidence that the substance raises the levels of dopamine and serotonin neurotransmitters.
Does turmeric prevent neurodegenerative diseases?
Alzheimer’s disease is a neurodegenerative disease that can cause dementia to develop. As no treatment or cure for this disease has been discovered, it is essential to prevent it.
Although it is still being studied, turmeric manages to cross the blood-brain barrier, reducing inflammation and oxidative damage that can cause the onset and development of the disease.
Another factor that is associated with Alzheimer’s is the accumulation of intertwined proteins, called amyloid plaques. Studies show that turmeric helps to unblock these plaques.
Is it true that turmeric lowers the risk of heart disease?
The endothelium acts on the lining of blood vessels, is responsible for regulating blood pressure and blood clotting. When it has some dysfunction, it acts as one of the main drivers of heart disease.
Several studies suggest that turmeric optimizes endothelial function, being as effective as physical exercise and working as well as some medications for heart disease.
Does turmeric help prevent cancer?
Researchers are studying the relationship between turmeric and the prevention and treatment of some types of cancer. It has already been observed that the substance has the ability to affect the growth, development and spread of cancer cells.
These studies indicate that supplementation can reduce angiogenesis (growth of blood vessels in tumors), prevent metastasis (spread of cancer to other organs) and contribute to the death of sick cells.
The substance is associated with the prevention of cancers in the digestive system, mainly colorectal cancer. But turmeric can also be effective against breast, prostate, lung and colon cancers.
What are the other benefits associated with turmeric?
- Stomach : Turmeric can help treat digestive problems such as dyspepsia, ulcers, diarrhea, gas, gastric reflux, loss of appetite and disorders of the gallbladder.
- Intestine : The substance reduces symptoms and may assist in the treatment of inflammatory bowel diseases such as irritable bowel syndrome, crohn’s disease and ulcerative colitis.
- Liver : Turmeric improves liver function, stimulates the organ’s detoxifying capacity and fights diseases.
- Kidneys : In addition to improving kidney function, turmeric helps fight inflammation in the kidneys.
Other benefits associated with turmeric are:
- Prevents the progression of multiple sclerosis;
- Helps in the treatment of tuberculosis, reducing the levels of bacteria and allowing the healing of wounds;
- Helps fight inflammation in the eyes;
- Decreases headaches;
- Treats menstrual cramps;
- Combats bronchitis, colds, flu and lung infections;
- Treats urinary problems.
Turmeric powder can also be applied topically to treat skin conditions such as infected wounds, irritations, itching, skin rashes and bruising.
If used as a mouthwash, it can help reduce gum disease, bacteria in the mouth and toothache.
- It is sold in powder or capsule versions
- The powder version is versatile and economical
- The capsule version is practical
- Provides quick and effective results
- Must be consumed with a fat source to have an effect
- It is essential to associate with piperine, a substance that enhances its absorption
- Turmeric powder has a strong taste
How to enhance the effect of turmeric?
Turmeric is fat soluble (fat-soluble), so it is essential to consume it with a fat source such as olive oil, coconut oil or avocado. It is also recommended to take the supplement with meals.
It is worthwhile to buy a supplement with piperine, a substance present in black pepper, as piperine increases up to 2000% the absorption of the properties of turmeric by the body.
How to include turmeric in everyday life?
The capsule supplement should be consumed according to the manufacturer’s recommendations, before or during main meals. Avoid consuming the product on an empty stomach, so as not to hamper the absorption of turmeric.
Turmeric powder is more versatile: you can use it in the preparation of some foods, to season salads, diluted in a glass with water, juice or smoothie, to prepare an infusion, among other options.
You can also prepare Golden Milk , a drink that looks and tastes very similar to chai and one of the most delicious alternatives to include turmeric in your routine.
To prepare Golden Milk you must mix 200 ml of vegetable milk, a spoonful of turmeric powder, a teaspoon of cardamom, powdered ginger, black pepper and coconut oil and finish with a pinch of cinnamon.
What are the contraindications for turmeric?
Turmeric does not cause any significant side effects, however, some people may experience stomach pain, gastric reflux, nausea, dizziness or diarrhea.
The substance should be used with caution by diabetics, as turmeric causes blood sugar levels to drop quickly. Another effect is to slow blood clotting in people with clotting disorders.
People with iron deficiency in the body should also be careful, as turmeric prevents absorption of the mineral. Turmeric can also affect people with gallbladder problems.
A bottle with 60 capsules of turmeric supplement costs between R $ 40 and R $ 70. The version with 120 capsules costs between R $ 180 and R $ 200. If you prefer a larger bottle, with 180 or 200 capsules, you will need to invest between R $ 250 and R $ 350.
Where to buy?
Turmeric powder is found in health food stores and drugstores.
An alternative is to buy the product over the internet, you will find supplements of national and imported origin, with different concentrations and quantity of capsules. We suggest you check out Amazon’s many options.
Purchasing criteria: Factors to compare the different models of turmeric
Now that you know the many benefits associated with turmeric, it’s time to learn which features you should analyze and compare when choosing the best supplement for your needs:
We will explain each of the items throughout this section.
You can find turmeric in two presentations: powder or capsules. The powder version is versatile, has excellent durability and very affordable price, the supplement in capsules is more practical to consume, has a higher concentration and may contain piperine in the formula.
That is, each of these presentations has its positive and negative points and the choice is related to your preferences. So that you can make the best decision, compare the options in the table below:
The concentration of turmeric in each supplement varies according to the product in question. Some are between 400 and 600 mg per dose, others are more concentrated and have 1000 to 2000 mg per serving.
The recommended dose for maintaining health, preventing diseases and treating pathologies is 500 mg of turmeric and 100 mg of piperine / Bioperine daily.
Did you know that in addition to turmeric powder or capsules, you find other products with this substance in the composition such as essential oil, vegetable soap, toothpaste and protein bar?
Turmeric powder is sold in packs of 500 g or 1 kg of product. The capsule version is sold in bottles of 60, 75, 120, 180 or 200 tablets.
But just as important as analyzing the quantity of capsules per bottle is to know the recommended daily dose, which can be: one or two capsules one to three times a day.
If you choose turmeric supplement in capsules, it is worth looking for a product enriched with piperine. As mentioned, this substance serves to promote the absorption of the properties of turmeric by the body.
The concentration varies, some offer 5 or 10 mg, although the recommended dose is close to 100 mg. Look for the indication: piperine, bioperine, black pepper extract or Black Pepper Extract (in imported products).
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