In focus: The golden root turmeric
Numerous studies have taken a close look at turmeric, a spice and superfood related to ginger, in recent years, but turmeric is certainly not a fad. In Southeast Asia, turmeric has long been used in Ayurvedic medicine and in the preparation of various dishes. This article brings together the most important facts about the golden-yellow root.
Table of contents
- What is turmeric? The all-rounder
- What is curcumin and what other curcuminoids are there?
- Other valuable ingredients in turmeric
- What are the side effects and who should not take turmeric?
- Safe and recommended dosage
- Absorption into the body
- How can turmeric be used?
- Is turmeric heavily contaminated with heavy metals?
- How to protect yourself from turmeric counterfeits
- Criteria when buying turmeric products
- Conclusion
- Sources
What is turmeric? The all-rounder
Turmeric - also called turmeric root - is a plant that belongs to the ginger family. It comes from the tropical regions of Asia, where it grows as a perennial. The plant uses the intensely yellow turmeric root, which is also sold in supermarkets here. Turmeric is traditionally used as a spice for food and drinks, as a colorant and, especially in India, as an Ayurvedic remedy [1].
What is curcumin and what other curcuminoids are there?
Curcumin is a valuable ingredient in turmeric root, a potent polyphenol to be precise. As a curcuminoid (natural plant pigment) it provides the classic golden-yellow color. Other curcuminoids are demethoxycurcumin and bisdemethoxycurcumin. This group of coloring substances makes up about 3-5% of the root. Curcumin is the most abundant. This is why curcuminoid mixtures are often simply referred to as curcumin [2].
Other valuable ingredients in turmeric
In addition to curcuminoids, turmeric also contains various resins, proteins, carbohydrates and fiber as well as a variety of essential oils . Essential oils are volatile substances that are produced by the plant, for example to protect it from pests and diseases or to attract insects for pollination. Important representatives in the turmeric root include turmerone, zingiberene and cineole [1, 2]. With this abundance of valuable substances, only positive properties are initially assumed, but this is not always the case...
What are the possible side effects of turmeric? Who should not take turmeric?
In general, turmeric is very well tolerated. However, turmeric products can cause negative effects such as discomfort in some people due to the additives they often contain. Curcumin can cause side effects in the presence of certain illnesses or temporary life circumstances . In these cases, curcumin products should either be avoided altogether or they should only be taken after consulting a trusted doctor [3].
- Diseases of the bile ducts and gallbladder: Curcumin has a positive effect on the flow of bile [4], which is beneficial for healthy people who take curcumin. Bile acids are, after all, very important for digestion. However, if gallstones or a blockage of the bile ducts are already a problem, then curcumin can promote an undesirable buildup of bile.
- Diabetes mellitus: Curcumin has been shown to have a blood sugar-lowering effect in various studies on diabetics. If taken at the same time as medications with similar effects, a drastic reduction in blood sugar levels (hypoglycemia) can occur [5].
- Taking blood thinners: There is evidence that curcumin inhibits blood clotting and thus counteracts the formation of blood clots and vascular occlusions [6]. If a patient is already taking a drug with such an effect, the risk of bleeding increases.
Can turmeric be taken during pregnancy?
There is debate as to whether curcumin can even alleviate some problems during pregnancy. However, since there are no studies on curcumin in pregnant and breastfeeding women, it is better to avoid taking it during this time as a precaution.What should be considered when taking or using turmeric and what dosage should be taken?
The WHO recommends 3 g of turmeric powder daily for digestive problems [7]. However, this amount refers to spice powder, which is not comparable in concentration and bioavailability to the curcumin usually used in capsules.
Curcumin is considered safe when taken once as 12 g and regularly consumed at a dose of 6 g per day for 4-7 weeks [8]. Higher doses may also be safe, but there is no data available.
It is not easy to give a generalized amount for turmeric capsules, as bioavailability is the most important factor here. The EFSA has set an acceptable daily intake of 3 mg per kg of body weight for a curcumin food coloring. However, according to the Joint Expert Commission of the Federal Office of Consumer Protection and Food Safety, this does not apply to turmeric products with increased bioavailability. Here, an individual assessment must be made to ensure safe consumption. [9]
Absorption into the body
The small amount of native turmeric that is actually absorbed is mostly converted into its water-soluble metabolites, glucuronides and sulfates . A much larger portion, however, is excreted directly without being metabolized . This is due to the poor absorption and bioavailability of turmeric [10]. Manufacturers of turmeric products have done a lot of research to achieve a higher absorption of the valuable ingredients. There are now numerous different forms of turmeric on the market.
In what form should you take turmeric?
Turmeric in food and drinks
Turmeric is very popular as a spice in the kitchen , freshly chopped or as a powder to refine many recipes. However, only very small amounts are absorbed in this way. To improve absorption in a natural way, it is recommended to first roast the spice with a little oil [11]. Another current trend is golden milk , which contains turmeric. In Ayurveda, turmeric latte has long been considered a medicinal drink. The traditional way to make the colored drink is to prepare hot milk with turmeric, ginger, honey and cinnamon [12]. Turmeric is also often offered as a tea . This type of intake is not recommended - unless it is intended solely for the spicy taste - because curcumin is not water-soluble and is therefore poorly absorbed [13].
Dietary supplements
Larger concentrations of curcumin are supplied to the body when extracts are taken. However, the high concentration alone is not the decisive factor for a large amount of absorption. Bioavailability is essentially responsible for this. This can be improved in various ways. Many manufacturers use piperine, but this can be associated with side effects. Turmeric in micellar form is more bioavailable and well tolerated. An emulsifier such as polysorbate is used for this, which combines with the curcuminoids to form a kind of ball with a water-insoluble core. In this form, the valuable turmeric components can be absorbed in large quantities in the intestine. Extracts are usually offered in encapsulated form, but capsules with turmeric powder are also available as an alternative [11, 13]. However, not all products achieve high bioavailability. This is the case if the turmeric components are intended to remain in the stomach and intestine.
Knowledge box Polysorbate:
Polysorbate is a derivative of sorbitol. The substance is used as an emulsifier and stabilizer; it has been scientifically tested and classified as harmless to health [14].
Is turmeric heavily contaminated with heavy metals?
In tests carried out in Bangladesh, a country where turmeric is grown, 11% of the samples exceeded the maximum lead level of 2.5 mg/kg. However, the contamination was classified as a predominantly national problem. The lead contamination may be due to color enhancement using lead chromate. This is intended to suggest to consumers that the product is of high quality [15].
The Chemical and Veterinary Investigation Office in Karlsruhe writes that it has no evidence of values as high as those in Bangladesh. The median of the samples examined is 0.17 mg/kg [15]. In addition to contamination, counterfeiting is also a problem for turmeric products on the market.
How can turmeric counterfeits be identified?
Since the production of synthetic curcumin is more cost-effective than the extraction of curcumin from turmeric, there are many counterfeit turmeric products on the market. Acetyl acetone and vanillin from petrochemicals are often used as starting substances [16].
The C-14 method (carbon-14) is an analytical tool to reliably distinguish synthetic from natural curcumin. It measures carbon isotopes in the curcumin sample that differ between the two types of curcumin [16].
What should you pay attention to when buying turmeric products?
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Trustworthy company for trustworthy products: If you want to take nutritional supplements, you should make sure that you don't just take anything. There are big differences in terms of (organic) raw materials, processes and expertise. Collaborations with research institutes and/or universities are an indication of products that correspond to the latest scientific findings. Easily accessible customer service that is happy to answer your questions competently indicates trustworthiness and a high level of customer orientation. You should also make sure that the company is based and produces in Germany.
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High quality standards & safety: The production of pharmaceutical-quality turmeric products requires a high level of care. Raw material tests such as the C-14 method also guarantee certified purity. Dosage is also an important aspect in terms of safety. To avoid taking too much, expert recommendations should be followed.
- Bioavailability and tolerability: High bioavailability is important so that the product is absorbed into the body and not simply excreted again. If, however, the curcuminoids are to remain in the stomach and intestinal area, a lower bioavailability is more advantageous. Another important point is the digestibility of the product. For example, omitting piperine can promote this.
- Convenience: Nobody wants to take a lot of capsules every day. A small number of capsules per day and a small capsule size make taking them more comfortable for you. The texture is also important: a soft gel capsule is particularly soft and easy to swallow.
Conclusion
Turmeric has been used in Asia for a long time. The mild, spicy taste gives many dishes that certain something, and in Ayurveda, turmeric is used as a remedy for a wide variety of ailments. Turmeric is now also popular in the western world and is taken as a seasoning, as golden milk, or in the form of dietary supplements. The limiting factor for absorption into the body is its very poor bioavailability, which can be increased in dietary supplements using modern technology. When buying a turmeric product, more attention should therefore be paid to availability in the body than to concentration. This does not apply to turmeric products that are intended to remain in the gastrointestinal tract; very high bioavailability is not desired here. Although turmeric is well tolerated per se, additives such as black pepper often lead to undesirable side effects. People with certain diseases (e.g. of the bile ducts) should generally refrain from taking turmeric supplements, as this can worsen the symptoms.
