If you're concerned with healthy eating, you'll come across one ingredient again and again: turmeric, or rather curcumin . Whether in golden milk, in capsules, or as a detox treatment made with fresh turmeric, the small yellow root has something of a cult following. Sounds tempting, doesn't it? But with all the hype, the question remains: What does curcumin really do? In this article, you'll learn what science actually knows about the effects of curcumin—evidence-based and clearly explained.
Here you will find out...
The most important things in brief
Turmeric is the yellow-orange root; curcumin is the main active ingredient in this root and is responsible for most of its health effects.
The effect of curcumin has been intensively researched, particularly in inflammation, intestinal diseases, liver health, osteoarthritis and metabolic disorders.
Pure curcumin is poorly absorbed by the body. However, certain micellar formulations can significantly improve absorption.
Turmeric and curcumin – what’s the difference?
Turmeric (Curcuma longa) is a perennial plant in the ginger family. It originates from tropical regions of Asia, such as India, Indonesia, and China. Its bright yellow root is particularly well-known and prized. Today, it is popular in many cuisines around the world and is used both fresh and dried and ground as a spice, for example, in curry dishes or in the popular golden milk.
But turmeric is much more than just a spice: Its root contains curcumin, the plant's most important active ingredient . Curcumin is a polyphenolic compound that gives the root its intense yellow-orange color and also provides the characteristic pungent and bitter aroma. Curcumin is primarily associated with turmeric's health-promoting effects.
However, since the curcumin content in the fresh root is only about 3 to 5%, the active ingredient is often concentrated and offered in the form of dietary supplements. This allows the effects of turmeric to be utilized more specifically and effectively (1).
How does curcumin work in the body?
Turmeric has been used in traditional Indian and Chinese medicine for thousands of years. In Ayurveda, the ancient Indian healing art, it is known as Haridra and is particularly valued for its digestive properties (1). Over time, turmeric has found its way into many cultures and is now used worldwide.
Modern research also confirms many of the traditionally described positive effects. The main active ingredient, curcumin , is a particular focus. Numerous studies show that curcumin does indeed have the positive effects that have long been attributed to it. It is primarily attributed cell-protective, antioxidant, and anti-inflammatory effects (1).
Did you know that curcumin is considered one of the most powerful natural antioxidants ? Its antioxidant effect is even about ten times stronger than that of vitamin E (1)!
What role does curcumin play in inflammation?
Countless inflammatory processes occur in our bodies every day. This is normal and important because they are a central part of our natural immune defense: They help fight pathogens and heal injured tissue.
However, chronic inflammation presents a challenge. In this case, the immune system remains permanently active, even without an acute trigger. This persistent reaction can damage healthy tissue and is associated with many chronic diseases.
Free radicals—unstable molecules in the human body that can contribute to the activation of inflammation—are involved in inflammatory processes. Numerous studies have investigated the potential of curcumin in regulating inflammatory processes , which play an important role in diseases such as osteoarthritis, diabetes, and even cardiovascular disease (2-6).
Can curcumin relieve pain?
In addition to its anti-inflammatory effects, curcumin is also increasingly attracting research attention for its potential for pain relief. It has been studied particularly intensively in connection with joint diseases such as osteoarthritis , one of the most common causes of joint pain in old age.
Osteoarthritis is typically treated with anti-inflammatory painkillers such as NSAIDs (nonsteroidal anti-inflammatory drugs). However, many sufferers seek a natural complement to conventional therapy—and this is where curcumin's effects come in. Numerous studies have investigated how curcumin relieves pain and how its effects compare with common anti-inflammatory painkillers (7, 8).
An important milestone:
- The German Society for Orthopaedics and Trauma Surgery (DGOU) has included turmeric for the first time in its treatment guidelines for knee osteoarthritis – a remarkable step, as herbal remedies are otherwise rarely mentioned in official recommendations.
- Note : This does not mean that curcumin can replace conventional medications. The effect varies from person to person, and use should always be done in consultation with a physician.
How does curcumin affect liver function?
Our liver is truly multitalented: It plays a central role in metabolism and is essential for detoxification. Day after day, it filters substances from food, breaks them down, and ensures they can be excreted. But if the liver becomes overloaded—for example, through long-term medication use, regular alcohol consumption, or an unhealthy, high-calorie diet—it can be damaged (10).
If calorie intake is consistently too high, the liver stores excess energy in the form of fat. If too much fat accumulates, it is referred to as fatty liver disease – a silent but widespread disease. Fat deposition of more than five percent of the liver tissue can disrupt fat metabolism and lead to inflammatory processes (11).
How curcumin can affect the liver
- By binding and neutralizing free radicals and toxic metabolic products that can damage liver cells, for example, during long-term use of medication (12)
- By supporting the regeneration and elasticity of liver tissue (13)
- By influencing certain signaling pathways linked to fat and sugar metabolism – which can help regulate metabolic processes in the liver and stabilize liver values (14)
In certain bile duct diseases, such as gallstones, bile duct inflammation, or bile duct obstruction, curcumin can have adverse effects. It stimulates bile production and can therefore lead to complications. In such cases, it should only be taken after consulting a doctor (9).
What effects does curcumin have on the intestines?
As mentioned above, turmeric can help stimulate bile production in the liver. Bile acids are essential for fat digestion, as they break down fats into smaller components so they can be more easily utilized by the body. In this way, the effects of curcumin can help metabolize difficult-to-digest food components, thus supporting the digestive process (15).
Furthermore, the effect of curcumin is increasingly gaining attention in inflammatory bowel diseases such as Crohn's disease or ulcerative colitis. The reason is that many of these diseases are based on chronic inflammation and oxidative stress. Based on the mechanisms already described, curcumin could also have a supportive effect here (16).
Overall, curcumin is considered well-tolerated—even with long-term use, side effects are rare. However, sensitive individuals may occasionally experience adverse reactions such as diarrhea, nausea, or headaches (17).
Can curcumin help with metabolic syndrome?
Metabolic syndrome encompasses several risk factors that often occur together: obesity, impaired sugar and fat metabolism, and high blood pressure. Excess abdominal fat (visceral fat) plays a particularly crucial role.
This fatty tissue is not a passive storage facility, but actively produces pro-inflammatory substances and disrupts various hormonal systems. These processes reinforce each other, leading to a vicious cycle that promotes insulin resistance and metabolic disorders. For example, they can influence the feeling of hunger and satiety or stimulate processes that increase blood pressure (18, 19).
Why micellar curcumin works better
As already mentioned, not every turmeric preparation is equally effective. For an active ingredient to take effect in the body, it must first pass from the intestines into the bloodstream—a process known as bioavailability .
However, this is particularly challenging with curcumin: It is poorly water-soluble, difficult to absorb in the intestines, and rapidly broken down in the liver. A large portion is therefore excreted before it can even take effect in the body.
Numerous studies have examined the question of which formulations enable better absorption. The results show that curcumin in micellar form is significantly superior in terms of bioavailability to conventional preparations. In studies, it was up to 185 times more detectable in the blood (20). Furthermore, micellar curcumin can accumulate in the blood with regular intake, thus acting longer and more effectively in the body (21).
Micelles are tiny transport spheres that enclose fat-soluble substances like curcumin, making them water-soluble. In this form, curcumin can more easily pass through the intestinal wall and is significantly better absorbed—regardless of whether fat was consumed at the same time. Learn more here .
Who is interested in turmeric and curcumin?
The targeted intake of curcumin is exciting for anyone who wants to support their health naturally . Its effects have been extensively researched and are considered a safe active ingredient that rarely causes side effects.
However, it is important to talk to your doctor before taking it, especially if you have health problems or are taking medication.
Curcumin can be particularly useful for:
- Increased inflammation levels and chronic inflammation
- Supports liver and intestinal health
- Metabolic disorders
- General well-being and strengthening of health
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