The Bioavailability of turmeric explained
Turmeric and Its Bioavailability Explained Simply
If you have explored turmeric and especially the various forms in which the root is available, you have probably come across the term “bioavailability.” This term and its relevance to turmeric are explained here.
What is Bioavailability?
Bioavailability describes how well a substance taken enters the bloodstream to reach other organs. If a substance has low bioavailability, it means that the body poorly absorbs it, and thus its effect is limited. Various factors can influence absorption, such as water solubility, pH stability, timing of intake, and metabolism in the liver.
Can the Body Absorb Turmeric?
Turmeric has low bioavailability. This is because curcumin, a secondary plant compound in turmeric and the main ingredient in many turmeric preparations, is fat-soluble. This property means that curcumin cannot dissolve in the watery environment of the intestine to enter the blood. Additionally, curcumin is rapidly metabolized and excreted in the liver. Even when taking several grams, only very small concentrations can be measured in the blood. [1]
How Can Curcumin Be Best Absorbed?
Research has sought various methods to improve the bioavailability of turmeric or curcumin.
The best results were achieved by the research group of Prof. Dr. Jan Frank from the University of Hohenheim. They managed to increase the blood levels of curcumin by a factor of 185 over time using micellar formulation [2].
Shortly thereafter, they demonstrated that regular intake of micellar turmeric over several weeks leads to an accumulation of curcumin in the blood. This means that with prolonged use, one can benefit from a consistently elevated curcumin concentration in the blood [3]. These results remain unparalleled to date.
Advantages of Micellar Turmeric at a Glance:
- Better solubility in the intestine
- Higher concentration in the blood at lower dosage
- Accumulation in the blood with regular intake
What Role Does Bioavailability Play in Health Benefits of Turmeric?
The previous paragraphs suggest that increased bioavailability is crucial for achieving a better effect of curcumin in the body. However, this statement should not be taken completely at face value, as positive study results regarding health benefits were already achieved before the discovery of better bioavailable curcumin forms.
The reason lies in the intestine: It is increasingly discussed that curcumin may have a positive impact on gut health, as it can strengthen both the intestinal mucosa and the bacteria in the gut. This effect could even positively influence the development or progression of various diseases [4].
This means that improved bioavailability is relevant when curcumin needs to reach various organs throughout the body via the bloodstream. However, bioavailability is less important if curcumin needs to remain concentrated in the intestine to support bacteria, mucosa, and the digestive process. The choice of turmeric preparation depends on the individual needs of the consumer.
In Summary
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Micellar curcumin achieves the highest bioavailability
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Curcumin with high bioavailability reaches the bloodstream better and can therefore reach organs distant from the intestine
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To leverage the health benefits of turmeric, increased bioavailability is not always necessary. Highly concentrated preparations with lower bioavailability ensure that curcumin remains in the intestine longer and exerts its local potential.
