Beware of turmeric food supplements: How to choose your supplement?
Turmeric, a star among dietary supplements. It's used in all sorts of ways, credited with numerous benefits, but beyond the marketing hype, what's the reality? Turmeric isn't the magic ingredient it's made out to be. Its actual effects are debatable and should be viewed with caution, and precautions must be taken when using dietary supplements, especially those with significantly increased bioavailability of curcumin, an active ingredient in turmeric.
What is turmeric?
Turmeric ( curcuma longa ) is a plant native to southern Asia, belonging to the Zingiberaceae family.
Turmeric rhizome (turmeric root) is used extensively, grated or ground into powder, in Asian cuisine, particularly in curries in India. But beyond its culinary uses, turmeric is a natural yellow-orange dye and, above all, a plant that is ground into powder and consumed for its medicinal properties.
Indeed, thanks to its active ingredients, turmeric is a natural anti-inflammatory, an antioxidant, and is credited with many other properties, with varying degrees of scientific reality.
These properties have made it a star of nutraceutical food supplements and it can be found in various forms in capsules from many market players.
However, the natural properties of its active ingredients have a number of limitations that must be considered when choosing a dietary supplement. A poor choice can lead to liver disorders, which prompted a recent warning from ANSES (the French Agency for Food, Environmental and Occupational Health & Safety).
The active ingredients present in turmeric
Turmeric (including Curcuma longa ) is rich in numerous compounds, including:
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Curcuminoids (which give the yellow-orange color)
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Quinoids
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Sesquiterpenes
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Monoterpenes
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Steroids
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Phenylpropanoids
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Lignans
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Benzenoids
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Alkaloids
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Essential oil
Of all the curcuminoids, curcumin is certainly the most renowned molecule and is considered one of the key active ingredients, if not the key active ingredient, of turmeric. It is curcumin that gives turmeric its value in dietary supplements.
What is curcumin, the main active ingredient in turmeric?
Curcumin is the main active ingredient in turmeric; it is also known as diferuloylmethane . There are different metabolites produced during the metabolism of curcumin that have different effects (curcumin sulfate, dihydrocurcumin, tetrahydrocurcumin, hexahydrocurcumin and glucuronide conjugates of curcumin).
Curcuminoids, of which curcumin is the main representative (approximately 80% of the curcuminoid mass present in turmeric), represent only about 5% of the mass of the basic turmeric root. Concentrated and standardized extracts contain much more, but are used exclusively for dietary supplements and in food.
The identification and isolation of curcumin by two German scientists (Vogel and Pelletier) dates back to 1815.
Curcumin is considered a natural ingredient with low toxicity, but this is a point that needs to be qualified.
Turmeric and curcumin are the subject of numerous scientific studies investigating their effects. Many conditions and properties have been studied in relation to curcumin, turmeric, and standardized extracts:
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cataract
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inflammation
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antioxidant
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cystic fibrosis
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Cancers (prostate, colon, etc.)
Curcumin is attributed with strong antioxidant, anti-cancer, anti-inflammatory, anti-angiogenic, antispasmodic, antimicrobial, antiparasitic, and other activities. However, the scientific evidence is not always sufficiently robust, and some claims are unfounded, observed only in vitro, or lack sufficient supporting evidence.
Furthermore, the properties of curcumin are hampered by its low bioavailability: curcumin is an active ingredient that is poorly absorbed by the body... And that's a good thing, because there is a downside to the benefits of curcumin which we will discuss later.
Bioavailability is a term used in pharmacology. For a given substance, bioavailability corresponds to the fraction of the substance that will be absorbed and reach the bloodstream without being metabolized.
For curcumin, bioavailability has been estimated at approximately 1 to 2% of the consumed dose. Indeed, curcumin absorption is low, and the absorbed fraction is rapidly metabolized by the liver, which significantly reduces bioavailability. The metabolites produced by the specific metabolism of curcumin are considered to be less active than curcumin itself. These conjugated metabolites, in addition to being less active than the parent molecule, are also more easily eliminated, either via biliary or renal excretion.
What are the properties of turmeric?
Turmeric is first and foremost an excellent spice, used extensively in curries. It is also a natural coloring agent. But above all, thanks to curcumin, it possesses beneficial biological properties.
Indeed, curcumin gives turmeric the following properties:
Inhibition of growth factor receptor activity
Inhibition of inflammation via effects on cytokines, lipid mediators, eicosanoids, and proteolytic enzymes
Curcumin is a powerful antioxidant; it traps the superoxide radical, hydrogen peroxide and nitric oxide, and inhibits lipid peroxidation.
What are the benefits of turmeric?
The benefits of turmeric are linked to its active compounds. The two main benefits are its moderate antioxidant and anti-inflammatory properties. Turmeric has notably demonstrated beneficial effects in relieving joint pain through its anti-inflammatory effect and its HER2/neu inhibition. Curcumin is believed to act on cell proliferation (modulating cell proliferation) in metastases and may induce apoptosis by modulating certain pro-inflammatory factors such as interleukins, TNF-alpha, and interferon-gamma.
Curcumin has been described as being able to stimulate glutathione synthesis, inhibit lipid peroxidation, and regulate oxidative stress. However, some of the observed effects were only seen in vitro or under conditions not representative of real-life use.
What are the health claims of turmeric?
Currently, no health claims have been authorized by EFSA, but several claims are awaiting validation.
These claims relate to the liver, nervous system, joint relief, blood lipid metabolism, antioxidant activity, and effect on immunity.
In accordance with regulations, these claims may be used at the discretion of the manufacturers and subject to compliance with the conditions of application.
The traditional uses of curcumin (and therefore of turmeric) are recognized by health authorities: EMA, WHO, ESCOP...
What are the dangers of turmeric food supplements?
Turmeric stimulates bile secretion, so it is not recommended for people suffering from bile duct disorders.
High doses of curcumin are hepatotoxic. That is to say, they are toxic to the liver; cases of hepatitis have been reported following the consumption of certain turmeric-rich supplements.
Turmeric can alter the effects of medical treatments; it causes changes in the metabolism of certain medications, so it is important to be aware of potential interactions.
Finally, due in particular to its antioxidant effect, it can reduce the effect of cancer treatments; you should not consume turmeric food supplements during cancer treatment without the advice of your oncologist!
Drug interactions between turmeric and curcumin
Turmeric interacts with certain medications and treatments. Therefore, supplements should be used judiciously, and you should consult your doctor if you have any doubts.
Most of the contraindications for turmeric and curcumin are related to taking medical treatments.
Turmeric may interact with blood-thinning medications and plants with anticoagulant properties (garlic, ginger, ginkgo, ginseng, eleutherococcus, kava, tonka bean, etc.). As a precaution, anticoagulants or antiplatelet drugs should not be taken with turmeric supplements. If you still wish to consume it, consult your doctor.
Other precautions should be taken when consuming food supplements containing turmeric or curcumin, as their effectiveness and safety may be adversely affected:
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Avoid consumption if taking immunosuppressants and NSAIDs (non-steroidal anti-inflammatory drugs).
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An overdose may cause nausea and vomiting
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Turmeric is an inhibitor of the antitumor action of certain chemotherapies such as cyclophosphamide, doxorubicin, and irinotecan.
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Interacts with cytochrome P450 substrates
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Interacts with P-glycoprotein (UGT-GST) substrates
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Turmeric, when not used for food, should not be used by pregnant or breastfeeding women, or by people under 18 years of age.
Beware of new forms of turmeric! (optimized curcumin)
The major problem with turmeric is the low bioavailability of curcumin. It is poorly absorbed in the intestines. But this is actually a good thing, because curcumin has hepatotoxic effects, and excessive absorption risks increasing the occurrence of side effects. The curcumin content of turmeric powder is relatively low (less than 5%). For the production of dietary supplements, standardized turmeric extracts are generally used. These are extracts whose curcumin concentration (the main active ingredient in turmeric) is known and is much higher than in standard turmeric. Using standardized extracts allows for a reduction in the amount of powder needed and, above all, ensures consistent quality with a consistently identical curcumin concentration.
In addition to standardized and titrated curcumin extracts, manufacturers and ingredient suppliers have developed "boosted" turmeric products to maximize its effects. These are turmeric products in which the bioavailability of curcumin has been significantly increased by adding ingredients that alter intestinal permeability or whose form is modified using additives. One of the drawbacks of these methods is precisely the high bioavailability of curcumin, which can lead to liver disorders.
Turmeric and Piperine
We do not recommend using this type of turmeric. Piperine significantly increases the bioavailability of turmeric, but this effect is achieved by altering intestinal permeability, leading to the absorption of molecules that are normally largely blocked by the intestinal barrier. It should be avoided by those with digestive issues.
Liposomal Turmeric
Curcumin is a lipophilic molecule; it dissolves well in fats. To improve its bioavailability, liposomes containing curcumin are created, which are then readily absorbed by the intestine. The advantage is that, unless specific additives are used, liposomes do not alter intestinal permeability.
Turmeric and Saponins
Here, we use plants (for example, quillaja) that contain saponins; these are more simply called soap plants or vegetable soaps. Like piperine, saponins are not recommended for the intestinal barrier function. Caution is advised in cases of digestive problems.
Liver risks associated with turmeric and curcumin: ANSES opinion
The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) recently issued a warning about adverse events linked to the consumption of turmeric supplements. In France, more than 100 reports of side effects have been submitted to the "nutrivigilance" system, including at least 15 cases of hepatitis. The agency cautions against consuming supplements in which the bioavailability of curcumin has been modified and increased (see above).
Indeed, safe doses of curcumin have been determined:
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According to the EFSA: 180 mg/day of curcumin for a person weighing 60 kg
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According to ANSES: 153 mg/day of curcumin for a person weighing 60 kg
These values are compatible with the use of a "classic" turmeric extract whose bioavailability has not been increased. Indeed, this value was determined taking into account the low bioavailability of curcumin. Using curcumin with higher bioavailability increases its toxicity potential and therefore re-evaluates the acceptable doses.
What is the maximum amount of turmeric to consume per day and how do you choose your supplement?
To maintain optimal safety conditions when using turmeric supplements and to protect your health, you must follow a few precautions.
An important point to consider is that the turmeric powder used in dietary supplement capsules is generally not the same as that used in cooking. It is most often a standardized and concentrated extract, much richer in curcumin for optimal effectiveness.
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Even if it's worth repeating what was written above, you should not consume turmeric food supplements if you are undergoing medical treatment without first having your doctor approve the consumption.
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The best supplement isn't necessarily the one with the most active ingredients. It's important to respect the maximum doses recommended by health agencies.
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The permissible doses of curcumin are 153 mg/day for a person of 60 kg according to ANSES (180 mg/day according to EFSA).
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If the supplement you're interested in uses an "optimized" form of curcumin, pay close attention to the ingredients. Some additives (even natural, organic, or otherwise) used to optimize curcumin bioavailability aren't recommended for everyone; there's no need to play the arsonist firefighter.
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The acceptable doses were established based on curcumin with unaltered bioavailability. Therefore, care must be taken when using boosted turmeric to avoid consuming excessive doses, which could lead to potentially serious side effects.
Turmeric in Phytocea food supplements
At Phytocea , we have chosen to use premium turmeric. It is a standardized extract, highly concentrated in curcumin, but completely unmodified. The turmeric and the doses we use are compatible with responsible use at the doses recommended by ANSES (French Agency for Food, Environmental and Occupational Health & Safety).
Our premium turmeric is an integral part of the ReLive and Dtox supplement formulas. ReLive is a nutraceutical food supplement designed to relieve painful periods and premenstrual syndrome.
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Some sources
Nutrivigilance: Risks of turmeric supplements
ANSES: Risk assessment related to the consumption of food supplements containing turmeric
