Turmeric and curcumin: what are the benefits and how to use it?

Very recently, the National Agency for Food, Environmental and Occupational Health Safety (ANSES) took stock of its nutrivigilance system and identified nearly 100 reports of adverse effects, including 15 hepatitis cases. These reactions are due to overconsumption of food supplements based on optimized curcumin, with the aim of improving its assimilation in the body. The most common side effects are dry mouth, flatulence and heartburn (when curcumin is consumed in high doses), and sometimes nausea and vomiting when there is an overdose.

For consumption of curcumin without health risks, the European Food Safety Authority (EFSA) has set an acceptable daily intake (ADI) à 180 mg/d of curcumin, for a adult of 60kg. ANSES, for its part, has determined that the dose provided by optimized food supplements must not exceed 153 mg/day of curcumin, for a adult of 60kg.

Note that: 1 g of turmeric equals 30 à 50 mg of curcumin; 1 teaspoon coffee is equivalent to approximately 5 g of turmeric.

• Food supplements with 100% pure and organic curcumin, containing at least 95% curcuminoids.
• Pure and organic turmeric powder, instead of spice blends containing very little curcumin, in particular curry powder (spicy preparation based on ginger, coriander, cardamom, cloves, fenugreek, mustard seed, anise , fennel, garlic and turmeric).

• Breakfast
• Lunch
• Dinner

Curcumin, the active molecule of turmeric, is renowned for its anti-infl effectsammatory. Indeed, studies have demonstrated that it plays a role in the inhibition of the NF-κB and JAK/STAT pathways, signaling responsible for the increase in the production of pro-inflammatory genes and cytokines, and that it activates Nrf2, an antioxidant protein that helps protect against oxidative damage. Based on experimental data, it has been shown that curcumin induces a reduction in the production of pro-inflammatory cytokines and an inhibition of COX-2 metabolic pathways, involved in the production of prostaglandins which mediate pain and support the process. inflammatory. It also leads to an inhibition of LOX metabolic pathways, which are mediators of a range of inflammatory diseases, namely rheumatoid arthritis, inflammatory bowel disease, psoriasis, allergic rhinitis, atherosclerosis and certain types of cancer. Also, other research has shown that curcumin may be effective in preventing premenstrual syndrome (PMS). Indeed, daily intake of turmeric extract for 7 days before menstruation and 3 days after the end of the menstrual period would reduce pain due to inflammation of the uterus, and improve the mood of women suffering from PMS.

Curcumin is a polyphenol, known to be a strong antioxidant, which gives it this anti-cancer effect. Indeed, studies have shown that injecting curcumin intraperitoneally inhibited tumor growth and tumorigenicity, that is to say the capacity of transformed cells to induce the formation of tumors. They also demonstrated that it reduced levels of IL-6 (pro-inflammatory cytokines that contribute to tumor progression) in serum and tumor tissues in a xenograft model of human gastric cancer, and an allograft model. colon cancer in mice.

Also, two recent studies have demonstrated the positive effect of curcumin on improving the quality of life of patients suffering from cancer and treated with chemotherapy and/or radiotherapy. Indeed, this powerful antioxidant slows the development of several types of cancer by promoting considerable cellular necrosis and reducing the formation of metastases. In addition, it would act on the bothersome side effects of treatments, in particular the skin reactions which appear during radiotherapy.

Please note that curcumin does not cure cancer and should in no way interact with or replace anti-cancer treatments. However, it can be used as part of prevention and consumed outside of medication days.

Curcumin is also known to have benefits on the digestive system. Indeed, the WHO and the European Commission have officially recognized turmeric as a food that can treat dyspepsia. Thanks to its anti-inflammatory and antibacterial power, studies have shown that curcumin helps regulate the intestinal flora by inhibiting the multiplication of certain bacteria that can be harmful, in particular Helicobacter pylori, which is responsible for the appearance of ulcers. gastroduodenal or gastroesophageal reflux. Its role is to inhibit the acid secretion of the parietal cells of the stomach and to increase the secretion of gastric mucin, which in turn protects the stomach mucosa. The many benefits of curcumin therefore help to relieve digestive disorders and reduce the symptoms of abdominal pain, gastroesophageal reflux, bloating due to a very large or fatty meal, but also nausea and heartburn.  It is recommended to consume 2g/j of turmeric, which equals 100mg of curcumin.

Several research studies have shown that taking curcumin, alone or in combination with other herbal ingredients, can improve function in people with knee osteoarthritis. In some research, results from a combination of turmeric and ibuprofen have indicated a reduction pain linked to osteoarthritis, at a rate of 2g/j of turmeric, that's to say : 100mg/d of curcumin, and 800 mg/day of ibuprofen.

Curcumin has also proven itself in dermatology. Indeed, several studies have suggested that taking curcumin orally would significantly reduce the itch score in individuals suffering from pruritus (particularly in cases of chronic kidney disease), at a dose of 500 mg of turmeric (22mg of curcumin) 3 times a day for 6 weeks.

The answer is yes. Pharmacokinetic studies have demonstrated that curcumin is poorly absorbed in the intestine, regardless of the route of administration. Only traces are detected in the blood, the majority being eliminated through urine, which limits its bioavailability. It would therefore be wise for you to improve the stability and solubility of curcumin.

The bioavailability of curcumin can be increased by using different types of adjuvants:

• Combining pepper with turmeric can improve the bioavailability as well as the assimilation of curcumin, thanks to the piperine, active molecule of black pepper, which has the role of inhibiting the glucuronidation (inactivation) of curcumin. A ratio of 1:9 is recommended for better absorption: 1 part pepper to 9 parts turmeric.

• The combination of the quercetin with curcumin increases the assimilation and absorption of curcumin, it is present in capers, red onions, shallots, grapes and red apples.

• There catechin, present in green tea and cocoa, is a molecule that can improve the assimilation of curcumin.

• Combining turmeric with a fat allows curcumin to be better assimilated by the body because it is lipid-soluble, that is to say soluble in fats and oils.

Several other formulations and techniques exist to improve the assimilation of curcumin and overcome these disadvantages:

• Use of the curcumin liposomal : also called encapsulation. The objective is to encapsulate the active ingredient, here curcumin, at the heart of a lipid envelope which will allow it to resist attacks by enzymes and gastric acids. Indeed, curcumin is hydrophobic, sensitive to light, alkaline conditions, heat treatments, enzymes, oxygen and ascorbic acid. This technique will therefore allow better assimilation of curcumin.

• The integration of curcumin into nanocarriers or nanocapsules would stimulate its bioavailability and solubility, its long-term circulation and its retention in the body, while overcoming the physiological barriers that could affect its non-assimilation in the body.

• There microencapsulation is a technique often used also to reduce the volatility of curcumin, thereby providing greater stability when exposed to adverse conditions.

• Consumption of turmeric is not recommended for individuals with allergic conditions, but also for people with stomach or duodenal ulcers, because there is a risk of increasing irritation.

• ANSES recommends against the consumption of food supplements based on turmeric for people suffering from biliary tract pathologies due to its choleretic properties, that is to say, it causes the secretion of bile.

• According to the European Medicines Agency, it is not recommended for pregnant or breastfeeding women to consume curcumin, other than food use, and this, as a precautionary principle only. Indeed, by taking a turmeric cure, there would be a risk of triggering uterine contractions.

It is also not recommended to interact with certain medications with curcumin, namely:

• THE drugs anti coagulants/ antiplatelets : Indeed, curcumin has been described as having an antiplatelet effect with a strong intensity of interaction with anticoagulant drugs, it can destabilize the level of coagulation, thus being able to cause hemorrhage in individuals taking these drugs. 

• THE drugs anti-inflammatories : Given its anti-inflammatory properties on the body, it is not recommended to interact curcumin with anti-inflammatory medications so as not to increase their effect and cause undesirable effects, or even overdose.

• THE anti-diabetic drugs : Curcumin has virtues against diabetes, however, it is recommended not to consume it at the same time as anti-diabetic medications so as not to increase their effect and thus risk hypoglycemia.

Do not hesitate to seek advice from your doctor.