Ayurvedic and Chinese medicine relies heavily on plants and natural remedies for curing disease in the body. Turmeric has a rich history of providing anti-inflammatory effects on the digestive system, reducing levels of systemic inflammation.
All inflammation starts in the digestive system. When we consume foods that contain large amounts of refined carbohydrates, like sugar, it causes an expansion of the intestinal wall. The porous nature of the intestines means that inflammatory cytokines and chemokines escape the digestive system, entering the bloodstream.
These cytokines enter the nuclei of cells, turning on the genes that create inflammation. As a result, people with inflammatory diseases like rheumatoid arthritis or IBD find they experience an increase in their symptoms.
By consuming turmeric, you slow this process, blocking the inflammatory response. If you're planning on adding turmeric to your diet – follow these top tips to get the most out of it.
Get a Curcumin Supplement
Turmeric gets its anti-inflammatory properties from "curcuminoids." Curcumin is the most prevalent of these compounds, and it's responsible for the potent anti-inflammatory response in the body. The problem with eating turmeric is that you only get around 3% volume by weight.
In other words, you must eat 50-grams of turmeric to get 1,500-mg of curcumin. There's no way you're going to get away with eating that much of this spice every day unless you want permanently yellow lips.
It's better to take a curcumin supplement to get the benefits of curcumin. There is plenty of Jarrow Formulas curcumin 95 reviews stating this product is a top choice to source your daily curcumin needs.
Look for a Curcumin Supplement with Bioperine
The digestive system has an issue with digesting and absorbing the curcumin in turmeric. The reality is that the bioavailability of the curcumin is low, and you're lucky if you get anything out of your dose. However, some smart people in lab coats discovered that the addition of black pepper helps with the absorption of curcumin in the GI tract.
Therefore, we recommend you look for a supplement that includes Bioperine. The Jarrow Formulas product comes fortified with Bioperine, increasing the curcumin's bioavailability by as much as 2,000%.
Check the Supplement Dose
According to research, the effective dose of curcumin starts at around 500-mg. This measurement is the standard dose for healthy people, helping them manage the effects of systemic inflammation in their diet.
Up that dose to between 1,500-mg to 2,000-mg per dose if dealing with auto-immune disorders like rheumatoid arthritis.
Using the right dose is critical to help your digestive system manage the effects of inflammation. We recommend starting with a low dose of 500-mg and building it over a month. Each week add 500-mg to your daily dose until you reach the 1,500-mg to 2,000-mg level.
If you're Using Medication – Speak to Your Doctor
Using curcumin supplements, fortified with Bioperine, can influence your existing medication protocol. For instance, a high dose of curcumin can cause a significant drop in your blood sugar. Therefore, if you're using insulin to manage diabetes, you might need to alter your dose.
Always speak to your doctor for advice before adding any supplement to your daily regimen. It's important to note that taking turmeric can't replace your existing medication protocol.
Listen to Your Body
When adding a curcumin supplement to your diet, make sure you pay attention to your body's bio-feedback. Some people find they experience mild adverse reactions when introducing curcumin to their supplement protocol.
Symptoms of mild digestive cramping or loose stool are common. Back off your dose a bit, if that's the case for you. Increase your dose steadily each week, and you'll find your GI tract gradually adjusts to the increase.
However, if you experience severe cramping or digestive disturbance, we recommend making an appointment with your doctor to discuss your response.