Curcumin: An ancient solution for modern problems

Curcumin: An ancient solution for modern problems.

Turmeric and its active compound, curcumin, is one of those rare occasions where a traditional remedy (dating back over 4000 years) has scientifically proven efficacy in modern times.¹ Curcumin is now so rigorously studied that umbrella reviews have been conducted on its use.²

The clinical trials proving curcumin’s efficacy can give us confidence in its use for a range of ailments, but how does curcumin actually work? What are the health benefits of curcumin? What is the difference between turmeric and curcumin? And what is the best type of curcumin supplement for absorption?

We’ll explore these questions and more in this blog.

What is curcumin?

Curcumin is a natural polyphenol and yellow pigment found in turmeric root, and is one of its primary curcuminoid antioxidants, responsible for much of turmeric’s therapeutic benefits.³

Although turmeric does contains other beneficial compounds such as turmerones,⁴ they have not been as extensively reviewed in clinical studies as curcumin.

Once extracted from turmeric, curcumin’s distinct molecular structure allows it to interact with a range of metabolic processes implicated in inflammation, including C-reactive protein (CRP),⁵ and Cyclooxygenase-2 (COX-2).⁶

How does curcumin work in the body?

Curcumin modulates a wide range of molecular signalling pathways. One of the most studied mechanisms is the inhibition of nuclear factor kappa-B (Nf-kB), a key regulator of inflammatory gene expression. Through doing so, curcumin may reduce the expression of pro-inflammatory mediators including tumour necrosis factor-

α

(TNF-α), interlukin-1β (IL-β) and interlukin-6 (IL-6).⁷

Similar no non-steroidal anti-inflammatory drugs (NASAIDs) like Ibuprofen, curcumin is able to inhibit inflammatory enzymes such as COX-2 and lipoxygenase via inhibition of Nf-kB. However, where Ibuprofen works in a non-selective way, inhibiting both COX-1 and COX-2, curcumin selectively inhibits COX-2, which may help explain its lower risk of gastrointestinal side effects.⁸

Curcumin also appears to play a role in multiple stages of cancer development, including tumour transformation, proliferation and invasion. This is via the promotion of apoptosis and inhibition of growth factors, downregulation of cell proliferation pathways such as mTOR, and suppression of angiogenesis, thus reducing metastatic potential.⁹

What are the main health benefits of curcumin?

Arthritis

A meta-analysis of 11 meta-analyses, strongly supports that curcumin supplementation can relieve pain, improve joint mobility and shorten medication use in those with osteoarthritis.¹⁰

Curcumin was also found to be beneficial for inflammation levels and clinical symptoms of rheumatoid arthritis, as found in another meta-analysis involving over 500 patients.¹¹

Blood sugar control

An umbrella review which included 61 randomised controlled trails (RCT’s), found that fast blood sugar and HbA1C both improved in patients with type-2 diabetes when they took curcumin or turmeric.¹²

Cardiovascular function

Curcumin supplementation for at least 8 weeks, has favourable effects in reducing LDL cholesterol, total cholesterol and triglycerides when combined with exercise – as found in another umbrella review looking at 72 RTC’s. ² Curcumin therefore has favourable effects on atherosclerotic cardiovascular risk. One study found curcumin to have comparable beneficial effects on artery function to aerobic exercise over 8 weeks.¹³

Weight loss

A review of 50 RCT’s found that curcumin supplementation, particularly forms with enhanced bioavailability, significantly decreased BMI, body weight and waist circumference.¹⁴

Gut health

Curcumin may improve symptoms and remission rates in those with Ulcerative Colitis as an adjunct to standard therapy.¹⁵ A trend toward clinical improvements in patients with Crohn’s Disease was also observed in different systematic review and mata-analysis.¹⁶ Curcumin may also help reduce intestinal permeability (“leaky gut”).¹⁷

Mental health

A systematic review of RTC’s found that curcumin has significant positive effects on brain-derived neurotrophic factor (BDNF) levels.¹⁸ Low levels of BDNF are associated with depression.¹⁹

For more information on how to support depression naturally, check out this blog.

Why is curcumin absorption poor, and how can it be improved?

Despite the broad biological activity of curcumin, a widely recognised limitation lies in its naturally poor bioavailability, meaning only small amounts reach systemic circulation.²⁰ This is largely due to its hydrophobic nature,²¹ poor absorption, rapid metabolism and rapid elimination.²²

Piperine, a compound found in black pepper, has often been combined with curcumin to enhance its absorption. Research suggests that piperine can significantly increase curcumin bioavailability by inhibiting the glucuronidation pathway involved in detoxification. ²³ However, suppressing this pathway may also interfere with the metabolism and clearance of other important compounds in the body.

For this reason, alternative approaches to improving curcumin bioavailability have focused on enhancing its solubility and dispersibility, allowing for better absorption without affecting the body’s natural detoxification processes.

Emulsification techniques, which help convert the fat-soluble curcuminoids into smaller water-dispersible particles, are an effective, modern method for improving diffusion and stability in the digestive tract.²⁴ Curcuwin Ultra+® (CU+) is one example of a technology developed to significantly enhance curcumin bioavailability.

What is the difference between curcumin and Curcuwin Ultra+®?

Where the efficacy of standard curcumin is compromised due to poor absorption rates, CU+ is a proprietary emulsification technology which renders fat-soluble curcuminoids water dispersible and significantly more bioavailable. Research suggested CU+ may be up to 144 times more bioavailable than standard curcumin, producing substantially higher levels of curcuminoids in plasma compared with traditional high-curcuminoid extracts.²⁵ It also demonstrates faster absorption kinetics, meaning curcuminoids can appear in the bloodstream more quickly.

What does the research say about Curcuwin Ultra+® and inflammation?

An RTC involving 135 patients with mild knee osteoarthritis, found that 500mg a day of CU+ was able to improve pain, walking performance and range of motion after just 5 days. The same study found patients taking 500mg dose and those taking 250mg dose exhibited reduced pain and stiffness, along with enhancements in knee extension and flexion, decreased joint discomfort and inflammation, improved knee muscle strength, and reduced medication usage after 28, 56, and 84 days compared to the placebo group. Inflammatory markers of patients also significantly reduced.²⁶

Another RTC found that 1000mg of CU+ was able to attenuate the reductions in muscle function one may experience after exercise over 8 weeks, thus supporting muscle recovery.²⁷ When compared to standard curcumin, CU+ showed greater reductions in glial activation, Nf-kB, IL-1β, IL-6 and inflammatory cytokines in animal brain injury models, thus demonstrating neuroprotective properties. Researchers also saw increased expression of neuroprotective genes such as BDNF.²⁸

Reducing inflammation: beyond curcumin

It has been established that bioavailable curcumin supplementation alone can help reduce inflammation, however, in order to achieve true health and wellness, curcumin supplementation must be an accompaniment to a wider anti-inflammatory diet.

Some of the key cornerstones of an anti-inflammatory diet include:

• Centering your diet around anti-inflammatory, whole foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Whilst minimizing pro-inflammatory foods such as processed meat and refined carbohydrates.²⁹
• Eating a diet rich in antioxidant polyphenols, such as berries, cocao, tea, nuts and whole grains, which help support long-terms cardiovascular health.³⁰
• A diet rich in fiber to support microbiome diversity and increase short-chain fatty-acid production can play a pivotal role in chronic inflammation regulation.³¹

For more information on how to reduce inflammation naturally, check out this blog.

So, if you’re looking for extra support to help bring down inflammation, support your blood sugar and metabolism, cardiovascular function, or if you simply wish to include a health, low risk anti-inflammatory into your day-to-day routine, curcumin may be a good fit for you.

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Key points summary:

• Curcumin, the active compound in turmeric, is a powerful polyphenol studied in hundreds of trials for its role in reducing inflammation and oxidative stress through pathways such as NF-κB and COX-2.
• Research suggests curcumin benefits joint health, cardiovascular function, blood sugar balance, gut health and mood, supporting conditions like arthritis, metabolic syndrome and inflammatory bowel disease.
• A key limitation of curcumin is poor bioavailability, caused by low solubility, rapid metabolism and poor intestinal absorption, meaning only small amounts typically reach the bloodstream.
• Modern delivery technologies such as emulsified curcumin formulations improve absorption by increasing water dispersibility and stability, allowing greater systemic availability of curcuminoids.
• Curcuwin Ultra+®, an enhanced curcumin formulation, may be up to 144× more bioavailable than standard curcumin, delivering faster absorption and supporting benefits for inflammation, joint function and recovery.