In this video, Dr. Leonid Kim discusses the various health benefits of turmeric and curcumin, the active compound in turmeric. The strongest evidence for the use of turmeric is in the treatment of joint pain and osteoarthritis, where turmeric extracts have been found to significantly reduce knee pain and improve physical function, with fewer adverse events compared to NSAIDs. Turmeric also shows promise in metabolic health, particularly in insulin resistance and glucose control. It stimulates glucose uptake, reduces glucose secretion from the liver, and regulates insulin secretion. Additionally, turmeric has been found to be beneficial in PCOS and fatty liver disease. Dr. Kim provides recommendations on the best ways to take turmeric and emphasizes the importance of choosing third-party tested supplements. He also discusses the safety profile of curcumin and provides cautions for those taking certain medications. Overall, curcumin is a powerful supplement with a growing body of evidence supporting its health benefits.
Key Insights:
- Turmeric has been used for thousands of years in South and Southeast Asia for its medicinal properties.
- The strongest evidence for turmeric’s use is in the treatment of joint pain and osteoarthritis.
- Turmeric extracts have been found to significantly reduce knee pain and improve physical function, similar to NSAIDs like ibuprofen, but with fewer adverse events.
- There is promising evidence for turmeric’s benefits in metabolic health, including insulin resistance and glucose control.
- Curcumin, the active ingredient in turmeric, stimulates glucose uptake, reduces glucose secretion, and regulates insulin secretion.
- Studies have shown that turmeric can lower fasting blood glucose, hemoglobin A1c, and insulin resistance in individuals with conditions like PCOS and fatty liver.
- To get the most benefits, curcumin supplements should be taken with piperine, a compound found in black pepper, to enhance absorption.
- Curcumin is lipophilic and should be taken with meals containing at least 15 grams of fat or oils to enhance absorption.
- When choosing a turmeric supplement, select ones that are third-party tested and have verified quality standards.
- Curcumin is generally regarded as safe, but it can cause gastrointestinal issues, interact with certain medications, and increase stomach acid.
- Individuals with kidney stones, gallstones, or certain medical conditions should consult their doctor before taking curcumin.
- Curcumin has a wide range of potential health benefits, including anti-inflammatory effects, but more research is needed to fully understand its effects.
Transcript
Turmeric is a powerful herb that has been used in South and Southeast Asia, as well as Iran, for thousands of years. It has been used to treat various chronic diseases and has gained attention for its potential health benefits, particularly its anti-inflammatory effects. In this video, I will discuss the strongest evidence behind the use of turmeric, the best ways to take it, and important considerations when choosing a supplement. I will also review its safety profile and discuss who should and should not take the supplement.
The strongest evidence for the use of turmeric is in the treatment of joint pain and osteoarthritis. A systematic review and meta-analysis of 16 randomized controlled trials found that turmeric extracts significantly reduce knee pain and improve physical function in adults with knee osteoarthritis. The effects of turmeric were comparable to NSAIDs such as ibuprofen, but with fewer adverse events. This makes turmeric a potentially better option for pain and inflammation control, especially for those who cannot take NSAIDs due to certain health conditions.
Another study published in December 2021 found that curcumin, the active ingredient in turmeric, was more effective at achieving pain relief than NSAIDs in patients with knee osteoarthritis, but these studies only looked at short-term use. More high-quality trials are needed to assess its long-term use.
Turmeric also shows promising evidence in improving metabolic health, specifically insulin resistance and glucose control. Curcumin stimulates glucose uptake and reduces glucose secretion from the liver, similar to the diabetes medication metformin. A meta-analysis of 17 randomized controlled trials showed that turmeric lowers fasting blood glucose, hemoglobin A1c, and insulin resistance. It has also shown benefits in the treatment of conditions such as polycystic ovarian syndrome (PCOS) and fatty liver disease.
When it comes to choosing the best way to take turmeric, there are several considerations. Turmeric can be taken as a spice or food additive, but the majority of the benefits come from curcumin, which is extracted from turmeric. Since curcumin is poorly absorbed, it is best to take it in supplement form. Look for supplements that contain piperine, a compound found in black pepper that enhances the absorption of curcumin. Taking curcumin with meals that contain at least 15 grams of fat or oils can also improve absorption.
It is important to choose a supplement that is third-party tested and verified by organizations like USP or NSF. This ensures that the supplement contains the stated ingredients at the proper dosage and is free from contaminants. Additionally, it is important to note that curcumin may interact with certain medications, such as blood thinners and diabetes medications, so it is crucial to consult with a healthcare professional before starting any supplement regimen.
Curcumin has been deemed safe by the FDA, with some studies showing its safety even at high doses. However, it can cause gastrointestinal side effects, such as abdominal pain, nausea, and diarrhea. It may also interact with certain medications, increase stomach acid, and worsen gastroesophageal reflux disease (GERD). Individuals with kidney stones or gallstones should avoid curcumin, and it is not recommended during pregnancy or breastfeeding.
In conclusion, curcumin is a powerful supplement with a growing body of evidence supporting its health benefits. It has shown promise in the treatment of joint pain, osteoarthritis, metabolic health issues, and fatty liver disease. However, further research is needed to explore its potential benefits in other conditions. If you are considering taking curcumin, it is important to choose a reputable supplement and consult with a healthcare professional to ensure it is safe and appropriate for you.
