The Impressive Brain Benefits of Curcumin Supplements
Studies show that curcumin, a bioactive compound in turmeric, can help depression, anxiety, brain aging & more. Enhanced curcumin supplements work best.
Curcumin is the main bioactive compound in the Indian spice turmeric.
It’s responsible for turmeric’s brilliant gold color and most of its impressive health benefits.
Curcumin is most commonly taken to fight the pain and inflammation of arthritis, but it’s also a standout brain enhancer and protector.
Curcumin supplements can help lift mood, control stress and anxiety, and protect the brain against aging and neurodegenerative disease.
Here’s why this remarkable compound is nutritional gold for the brain and mental health.
The Mental Health Benefits of Curcumin Supplements
Curcumin exhibits a wide array of healthful properties.
It is naturally anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer.
Over 300 compounds have been found in turmeric; curcumin isn’t the only beneficial compound, but it is the most promising and widely studied.
Researchers have discovered notable mental health benefits from curcumin so far:
1. Curcumin Is a Natural Antidepressant
Curcumin shows great potential as a natural antidepressant.
In fact, studies have found curcumin to be as effective for depression as the popular selective serotonin reuptake inhibitor Prozac (fluoxetine).
“ Unlike many other drugs and supplements, curcumin can safely be combined with antidepressant medications and actually enhances their effectiveness.
This is great news for the millions who have tried antidepressants without success, or for those who have experienced unacceptable side effects.
Curcumin works by increasing two key neurotransmitters linked to depression: serotonin and dopamine.
In one study, three groups of patients with depression were given either curcumin, Prozac, or a combination of both.
Researchers found curcumin supplements to be as effective as Prozac, with patients experiencing the greatest relief when taking both curcumin and Prozac.
Another way curcumin impacts depression is by reducing brain inflammation.
Compelling evidence suggests that depression may result from chronic inflammation, among other diseases.
If you experience depression, even major depressive disorder, there is no downside to taking curcumin supplements.
Curcumin is safe for most people to take indefinitely.
Unlike many other drugs and supplements, curcumin can safely enhance the effectiveness of antidepressant medications when combined with them.
Curcumin can safely combine with other natural remedies for depression, including St. John’s wort and SAM-e.
2. Curcumin Protects Against Brain Aging
Curcumin nourishes and protects the brain in a variety of ways.
It’s a potent antioxidant that readily crosses the blood-brain barrier to protect brain cells against free radical damage.
Curcumin can improve memory and concentration by increasing blood flow to the brain.
Impressively, one study found that taking curcumin supplements improved blood flow as well as physical exercise.
Another study found that one dose of curcumin significantly improved attention and working memory in healthy older people within an hour.
Curcumin raises the level of brain-derived neurotrophic factor (BDNF), a protein that stimulates the creation of new brain cells.
2. Curcumin Protects Against Brain Aging
Curcumin nourishes and protects the brain in a variety of ways.
It’s a potent antioxidant that readily crosses the blood-brain barrier to protect brain cells against free radical damage.
Curcumin can improve memory and concentration by increasing blood flow to the brain.
Impressively, one study found that taking curcumin supplements improved blood flow as well as physical exercise.
Another study found that one dose of curcumin significantly improved attention and working memory in healthy older people within an hour.
Curcumin raises the level of brain-derived neurotrophic factor (BDNF), a protein that stimulates the creation of new brain cells.
Additionally, it can boost neuroplasticity, the brain’s ability to change and grow.
New research shows that curcumin increases the bioavailability of DHA (docosahexaenoic acid), an omega-3 essential fatty acid that’s a fundamental building block of the brain.
Mental health and neurological disorders like depression and anxiety are linked to DHA deficiency, implicating its importance.
Curcumin enhances DHA synthesis and elevates its level in the brain.
Finally, and perhaps most importantly, curcumin is powerfully anti-inflammatory.
Chronic inflammation, termed a silent killer, contributes to eight of the top ten leading causes of death.
Chronic inflammation of the brain shuts down energy production in brain cells, causing mental fatigue and slowing down the firing of neurons.
This, in turn, can lead to anxiety, depression, brain fog, ADHD, and memory loss, as well as serious neurological conditions such as stroke and Alzheimer’s.
3. Curcumin Shows Potential for Treating Alzheimer’s
One of the most potentially exciting uses for curcumin is in helping to prevent Alzheimer’s.
Populations that consume turmeric as a regular part of their diet have low rates of this dreaded disease.
A senior in the US, for example, has a 4 times greater risk of developing Alzheimer’s than a senior in India, due to the latter’s use of turmeric in cooking.
Preliminary studies show that curcumin breaks up the plaques found in the brains of Alzheimer’s patients.
It also reduces inflammation, oxidative stress, and metal toxicity — all believed to play a role in Alzheimer’s.
However, researchers widely agree that more research, especially clinical trials, is needed.
Curcumin also shows promise for treating Parkinson’s disease by preventing the clumping of a protein found in the first stages of this disease.
It is being studied as a potential treatment by the Michael J. Fox Foundation for Parkinson’s Research.
4. Curcumin Supplements Relieve Stress and Anxiety
Few studies have explored curcumin’s effects on stress and anxiety, but they offer some insights.
Curcumin, when taken alone or with the herbal antidepressant saffron (Crocus sativus), effectively minimizes both anxiety and depression symptoms in people with major depressive disorder.
Taking curcumin with the herb fenugreek reduces stress, anxiety, and fatigue while improving quality of life in those with extreme occupational stress.
Curcumin can alleviate the anxiety experienced by women with premenstrual syndrome (PMS).
Curcumin supplementation significantly reduces the severity of emotional, behavioral, and physical symptoms related to PMS.
There are also a few relevant animal studies to consider.
Administering curcumin to stressed rats normalizes cortisol balance, adrenal gland function, BDNF levels, and behavior.
Several mental health disorders, including anxiety, are linked to dietary deficiency of DHA.
Curcumin boosts DHA levels in the brain and reduces symptoms of anxiety.
Obsessive-compulsive disorder (OCD) is a prevalent anxiety disorder characterized by compulsive behavior.
Curcumin supplementation has resulted in significant improvement in the compulsiveness and associated memory loss of OCD.
Curcumin vs Turmeric: What’s the Difference? Which Is Better?
Understanding the difference between curcumin and turmeric supplements can be confusing and a lot of the information found online doesn’t help.
Many websites, even authoritative medical sites, incorrectly use the terms turmeric and curcumin interchangeably.
Here’s what you need to know about curcumin and turmeric.
What Is Turmeric?
Turmeric is a root that comes from a tropical plant (Curcuma longa).
People typically use dried turmeric root powder as a spice or occasionally as a tea.
Cooking often involves the use of fresh turmeric root.
Supplement forms of turmeric include capsules, gummies, or liquid extracts, in addition to its culinary use.
What Is Curcumin?
Curcumin, on the other hand, is the main bioactive ingredient in turmeric.
Manufacturers extract it from turmeric and sell it as a supplement.
Curcumin isn’t exclusive to turmeric; it’s also present in ginger, another spice with extensive medicinal use throughout history.
Proven Benefits of Curcumin vs Turmeric
Many websites make unrealistic claims about turmeric supplements.
A few natural health websites boldly claim that researchers have proven turmeric’s benefits for over 600 ailments.
The vast majority of research studies have focused on isolated curcumin rather than turmeric.
Research has yet to determine whether turmeric offers the same health benefits as curcumin, as studies have not been conducted.
Researchers have conducted more studies on curcumin than on turmeric for two practical reasons.
It’s much easier to study a compound like curcumin which can be isolated and standardized.
And, of course, researchers have little monetary incentive to study a spice that is already found in millions of kitchens worldwide and cannot be patented and transformed into a highly profitable supplement.
Potential Benefits of Turmeric vs Curcumin
However, not everyone is convinced that curcumin is superior to turmeric.
Johns Hopkins University professor of oncology Saraswati Sukumar, PhD, contends that cooking with turmeric provides more benefits than taking curcumin supplements which are less bioavailable and generally less effective.
Many experts believe that whole plant supplements are usually more beneficial than supplements created from only part of the plant.
By way of analogy, think of curcumin as a single musical note and turmeric as a symphony.
The theory is that all the organic chemicals in turmeric work together for greater effect.
For example, another promising compound in turmeric is turmerone.
Studies show that turmerone stimulates the production of new neurons, making it useful in treating degenerative brain diseases, such as Alzheimer’s, Parkinson’s, traumatic brain injury, and stroke.
By singling out curcumin, you’d be missing out on this important benefit.
Andrew Weil, MD, a world-renowned pioneer in the field of integrative medicine, differentiates between curcumin and turmeric in this way:
“… until proven otherwise in head to head studies, whole plants are usually a better choice than isolates. On the other hand, curcumin appears to have a more rapid and dramatic effect, and may be the better choice as a therapeutic (rather than a preventative) preparation.”
In other words, it may be helpful to use a curcumin supplement for its short-term therapeutic effects and to add turmeric to your diet as a long-term prevention strategy.
Turmeric vs Curcumin Safety
When comparing curcumin to turmeric, another consideration arises regarding their safety.
Turmeric consumed in food is extremely safe, butlike most supplements, curcumin has potential side effects and should not be mixed with some medications, which we’ll discuss shortly.
This means that not everyone can safely take a curcumin supplement.
A surprising way that turmeric powder can be hazardous is as a source of lead.
This is true whether you buy turmeric as a spice or as a supplement.
Brands from India or Bangladesh have been found to be adulterated.
Disturbingly, some experts suspect that turmeric is being intentionally adulterated with lead to enhance its weight and/or color.
The Curcumin vs Turmeric Dilemma Solved
“Curcumin vs turmeric” does not have to be an “either/or” situation.
There’s no reason you can’t take a curcumin supplement and make turmeric a regular part of your diet.
In fact, there’s evidence that turmeric and a curcumin supplement work together, enhancing each other’s effects.
Why Your Curcumin Supplement Should Be Enhanced
Most turmeric powders contain only about 3% curcumin, and absorption is very poor.
Up to 85% of the curcumin in a unenhanced supplement passes through the intestines unused.
For these reasons, taking a supplement enhanced to increase absorption makes sense.
Scientists are working on high-tech ways to make curcumin more bioavailable by using nanoparticles or by combining it with phosphatidylserine, a potent brain booster in its own right.
However, thousands of years ago, a method to achieve greater curcumin benefits was discovered.
In traditional southwest Asian cooking, people use turmeric with black pepper.
Both are key ingredients in curry powder, a staple of the cuisines of India, Pakistan, and Afghanistan.
The use of black pepper greatly increases the bioavailability of curcumin.
It’s now known that the compound piperine found in black pepper is responsible — it increases curcumin absorption 20-fold.
If your curcumin supplement is not enhanced, you can significantly increase its effectiveness by simply taking it with a meal.
One study on curcumin bioavailability found that it readily enters the brain even when the only “enhancement” is to take it with food.
This makes sense considering that the presence of oil greatly enhances the absorption of fat-soluble curcumin as well.
When shopping for a curcumin supplement, you’ll almost certainly come across those that contain patented and/or trademarked ingredients such as BioPerine®, Longvida®, Theracurmin®, Meriva®, or BCM-95®.
These ingredients claim to increase the absorption and/or bioavailability of unenhanced curcumin by a factor of:
- BCM-95 — 7x
- BioPerine — 20x
- Theracurmin — 27x
- Meriva — 29x
- Longvida — 67x
We advise choosing a curcumin supplement that has been enhanced, but there’s no need to stress too much about these numbers since there is no way to determine the actual amount entering your brain anyway.
Curcumin Supplement Dosage
It’s hard to get an authoritative answer concerning the amount of curcumin to take.
There is no Recommended Dietary Allowance (RDA) for curcumin, nor is there universal agreement on how much curcumin constitutes a therapeutic dose.
And frustratingly, many websites confuse turmeric dosages with curcumin’s.
Suggested dosages for curcumin range from 500 mg to 1,000 mg, provided the supplement manufacturer has taken steps to enhance bioavailability.
Manufacturers typically sell most curcumin supplements in 500 mg capsules.
You rarely have to worry about taking too much curcumin.
(A few exceptions follow shortly.)
Researchers have found curcumin to be safe at doses as high as 12 grams per day.
Curcumin Supplement Side Effects and Interactions
Since curcumin is a naturally occurring compound, you might assume it’s completely safe.
But curcumin supplements have a surprising number of possible side effects, interactions, and warnings.
While clearly turmeric and curcumin are not the same thing, their side effects and interactions are confusingly treated the same on sites like Drugs.com and RxList.com.
According to these sources, you should not take either turmeric or curcumin supplements if you have these conditions or issues.
However, there is no mention that you should stop consuming turmeric as part of a healthy diet.
Pregnancy
Curcumin stimulates the uterus and increases the risk of a miscarriage.
You should also avoid it if you are trying to conceive.
Note that its safety while breastfeeding has not been established.
Hormone Sensitivity
Curcumin acts like a phytoestrogen.
So individuals with reproductive cancer, endometriosis, or uterine fibroids should avoid it.
Gallstones
If you currently have gallstones or gallbladder disease, it’s best to avoid curcumin.
It can stimulate bile flow and gallbladder contractions.
Scheduled Surgery
If you are scheduled for surgery, it’s recommended that you stop taking curcumin or turmeric supplements 2 weeks prior.
Since it has blood-thinning properties, it could slow blood clotting or cause extra bleeding during and after surgery.
Blood Thinners
If you take a prescription blood thinner, be aware that curcumin increases the risk of bruising and bleeding.
Stomach Conditions
If you have GERD, curcumin can make it worse and cause gastric irritation, stomach upset, nausea, and diarrhea.
While it can help ulcerative colitis, curcumin can aggravate other conditions such as GERD and ulcers.
Stomach Acid Issues
Turmeric and curcumin can interfere with the actions of medications that reduce stomach acid, such as Zantac, Tagamet, and Nexium.
Diabetes
If you have diabetes, talk to your doctor before taking curcumin.
It can lower blood sugar and when used in conjunction with anti-diabetic drugs can increase the risk of hypoglycemia (low blood sugar) or change the need for medication.
Iron Deficiency
If you have low iron levels, skip curcumin and turmeric supplements.
Curcumin binds with iron, inhibiting its absorption.
Drug Interactions
According to Drugs.com, more than 80 drugs interact adversely with turmeric and curcumin supplements, including seemingly innocuous over-the-counter remedies like aspirin and acetaminophen.
You can find a complete list of interactions here.
Lastly, the piperine added to some curcumin supplements can also amplify the effects of a number of drugs.
If you take any medication for high blood pressure, asthma, allergies or seizures, talk to your doctor or pharmacist before mixing it with a curcumin supplement that contains piperine or BioPerine.
A safer choice would be to take a curcumin supplement enhanced with either Theracurmin (which uses nanoparticles) or Meriva (which uses phospholipids) instead.
Recommended: Upgrading brain health is key to making your brain work better.
Brain supplement can help you:
- Improve your mental clarity and focus.
- Boost your memory and your ability to learn.
- Increase your capacity to think critically, solve problems, and make decisions.
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