Turmeric
Quick Definition
A golden spice containing curcumin, a compound with potent anti-inflammatory and antioxidant properties.
In-Depth Explanation
Turmeric (Curcuma longa) is a flowering plant of the ginger family, native to the Indian subcontinent. Its active compound, curcumin, makes up about 3% of turmeric by weight and is responsible for its characteristic yellow color and most of its medicinal properties.
Curcumin has been extensively studied for its anti-inflammatory effects (comparable to some pharmaceutical anti-inflammatories), antioxidant activity, and potential benefits for arthritis, heart disease, depression, and neurodegenerative conditions. It modulates multiple inflammatory pathways, including NF-kB and COX-2.
A major challenge with curcumin is its poor bioavailability -- the body absorbs very little on its own. Combining it with piperine (black pepper extract) can increase absorption by up to 2,000%. Liposomal and nano-formulations also enhance bioavailability. Typical supplement doses range from 500-2,000mg of curcumin daily.