Food Health

How Curcumin Can Help You Hack Your Genes And Avoid Disease

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7 min read
Summary

Turmeric has long been used both in food and medicine. But in the last few years, new research has shown that curcumin, a primary active compound in turmeric, is even more powerful than was previously known. Find out the extent of curcumin’s health benefits and how it could actually change your DNA expression.

Does heart disease run in your family? What about cancer or diabetes? Maybe you think your genetic code is fairly set in stone and that many of the health problems you’re predisposed to are unavoidable. If so, you’re not alone. It has been a long-held belief that, for the most part, genes shape destiny. But research is showing us a deeper truth. Your genes are not your fate. And through diet and lifestyle choices, you have more control over your health than most of us ever could have imagined and the health benefits of curcumin are here to help.

One example is a 2015 blockbuster study which found that a nutrient called curcumin, a primary active compound in turmeric and the reason the spice is yellow, may be able to help protect you from disease by regulating epigenetic expression.

What Is Epigenetics?

The fast-growing field of epigenetics deals with the many factors that can affect your DNA. These factors can determine whether a specific gene or cluster of genes is switched on or off — and therefore, whether disease develops or health is protected and promoted.

Certain genes or gene clusters can indicate a genetic predisposition for developing conditions such as cancer, Alzheimer’s disease, and other ailments. But in order for you to actually develop those diseases, the genes involved may need to be “switched on” to express themselves.

Fortunately, when you introduce positive epigenetic influencers, including certain foods and phytochemicals such as curcumin, you may be able to ward off disease and enhance your overall health and wellness.

Indeed, the overall way you live your life — from the food you eat to the air you breathe to the emotions you cultivate — all influence genetic expression. Lifestyle factors function as epigenetic influencers, both positive and negative.

We all face a spectrum of negative epigenetic influencers daily, such as nutritional deficiencies, hormonal imbalances, toxins, pollution, and recurring stress. These negative epigenetic influencers can encourage diseases to flourish, which is why it’s so crucial to understand and take advantage of protective agents. And one of these is the curcumin found in turmeric.

How Curcumin Could Hack Your Genetic Code for the Better

In a groundbreaking 2015 review published in Current Pharmacology Reports, researchers presented a compelling argument for using curcumin, the active ingredient in turmeric (which they call the “King of Spices”), to improve your genetic expression for the better. It turns out that curcumin’s positive impact on gene expression appears able to help prevent and treat multiple kinds of cancer, as well as a variety of age-related diseases.

One of the primary ways it does this is by influencing a process called methylation. In simple terms, methylation occurs when a single carbon and three hydrogen atoms — collectively referred to as a methyl group — link up with a molecule. One way to think of methylation is like an on/off switch that controls how your genes express themselves.

Scientists have determined that methylation contributes to the progression of a variety of diseases, including prostate, colon, and lung cancer, as well as diabetes, neurocognitive diseases, autoimmune disorders, and inflammatory disorders.

Recent research has indicated that curcumin may help to “turn off” the genes that could lead to the development of those destructive conditions. In other words, it may be able to help your body keep itself healthy and disease-free, even when it comes to hereditary conditions.

Reporting in Current Pharmacology Reports, Sarandeep S. S. Boyanapalli and Ah-Ng Tony Kong write:

“Contemporary research shows that curcumin can epigenetically regulate the expression of important genes by reversing DNA methylation… Several studies have shown the potential of curcumin in regulating various intracellular pathways, thereby attenuating certain diseases, including cancers, diabetic nephropathy, and… Alzheimer’s disease.”

How One Researcher Spiked Interest in Curcumin

When professor Bharat B. Aggarwal, PhD, a biochemist at the MD Anderson Cancer Center, began researching turmeric, there were, in total, less than 50 published scientific studies on the healing potential of spices. Dr. Aggarwal grew up in India, where turmeric has been used for centuries to treat ailments ranging from broken bones to sore throats — as well as being used extensively in food.

Turmeric’s role as a significant anti-inflammatory agent in Ayurvedic medicine led him to devise pioneering research studies to explore how the curcumin in turmeric might block anti-inflammatory pathways. Since Aggarwal’s initial study, more than 1,500 papers on curcumin have been published, examining its potential to treat conditions ranging from cancer to psoriasis, arthritis to diabetes, and Alzheimer’s to heart disease.

Curcumin’s capacity to fight inflammation may be the most exciting of its hundreds of documented therapeutic effects. Human trials have found that curcumin can be useful for quelling low-grade inflammation, which is an thought to be an underlying cause of conditions, including:

  • Cancer
  • Heart disease
  • Metabolic syndrome
  • Alzheimer’s
  • And other degenerative conditions

How You Can Take Advantage of Curcumin’s Health Benefits

turmeric and black pepper on spoons
iStock.com/ThamKC

Adding turmeric powder or fresh turmeric root to multiple things you eat throughout the day, such as sautéed veggies, curry dishes, smoothies, and “golden milk,” could be a great way to take advantage of curcumin’s health benefits. The challenge is that turmeric is only around 3% curcumin, and the bioavailability of curcumin is low – meaning our bodies aren’t able to absorb and use it very efficiently. But there are several things you can do to boost the bioavailability of the curcumin you eat.

  • Consuming turmeric in its whole food form (fresh or dried as a powder) can enhance the bioavailability of curcumin seven to eight times.
  • Adding black pepper has been found to boost curcumin’s bioavailability by 2,000%.
  • When consumed with fat, curcumin can bypass the liver and be directly absorbed into the lymphatic system.

How Much Turmeric Should You Eat?

Consuming turmeric appears to be beneficial for maintaining wellness and avoiding some diseases. But how much do you need?

The average Indian eats approximately half a teaspoon of turmeric per day. Many researchers believe this could be one of the reasons that, compared to the United States and Europe, India has dramatically lower rates of death from Alzheimer’s and cancer.

But turmeric is a strong-flavored spice, and eating a half-teaspoon of it per day can feel daunting to uninitiated taste buds.

For this reason, many people have started taking curcumin supplements. But it’s important to keep in mind that not all studies use the exact same curcumin formulations. One distinction that’s not often considered is the question of whether a study used curcumin exclusively or a formula that included the other components of the turmeric root. The words “turmeric” and “curcumin” are sometimes used interchangeably, as if they refer to the exact same thing. But curcumin is not the only compound in turmeric that has profound medicinal benefits. In fact, studies suggest that other compounds in turmeric could help regulate epigenetic factors as well.

So it could be that the best option is actually to take both — or to choose a full-spectrum curcumin supplement that includes the components of the raw turmeric root that are typically removed during the curcumin extraction process. It appears that the whole turmeric root’s natural components work together synergistically, and when they’re all present in a supplement, its bioavailability may be enhanced.

Why Aren’t More People Using Curcumin?

turmeric root and powder in spoon
iStock.com/frank600

Given curcumin’s potent effects on a wide range of conditions, why aren’t more people using this remarkable natural treatment to help them address their health problems?

One reason might be the cost, though perhaps not in the way you might think. In addition to being incredibly effective, curcumin is quite affordable. But doctors have been slow to embrace this powerful medicinal plant substance.

According to Dr. Aggarwal, some doctors simply struggle to believe that curcumin can perform as well as (or better than!) drugs that cost $45,000 to $50,000 per dose. He also predicts that pharmaceutical companies will be the biggest impediment to the widespread use of curcumin since they won’t be able to profit from it in the way they profit from costly treatments like chemotherapy.

Curcumin may not be healthy for pharmaceutical companies’ profit margins, but consuming turmeric, and/or incorporating a high-quality curcumin source into your wellness regimen, may certainly benefit your health.

Editor’s Note:

If you’re looking for a curcumin supplement, here’s my favorite. Purality Health has developed an outstanding product using a cutting-edge micelle liposomal formulation that’s been found to increase bioavailability by up to 185 times. Their formula also contains ginger oil, vegan DHA fatty acids from algae, and beneficial phospholipids. The product is 100% vegan, organic, soy-free, and non-GMO. If you use our link, they’ll contribute a portion of the proceeds to Food Revolution Network’s mission. Click here to find out more.

A Word of Caution:

Turmeric is a natural blood thinner. If you’re currently taking blood-thinning medications, are pregnant, have gallstones, or are susceptible to kidney stones, you may want to moderate your turmeric consumption or take it under the supervision of a healthcare provider.

Lead in Turmeric

Investigators believe that in some countries, turmeric may be intentionally contaminated with lead to enhance its weight, color, or both. Lead-contaminated turmeric has repeatedly been found in India and Bangladesh, and it may be a concern in the United States, as well.

The FDA has not set maximum permissible levels of lead in spices. As a result, the agency does not regulate lead levels in turmeric. If you want to protect yourself and your family from possible lead contamination, the best option is to buy fresh turmeric root or to buy organic turmeric and curcumin products. You can also contact manufacturers to ask if they test for lead and other metals.

We asked Purality Health about their products and lead, and they told us they run ICPMS (the highest standard for heavy metal testing) on every batch of Curcumin Gold. They test internally and also hire a third party for independent verification. The test results show there is no lead in their products. They report that they are also fully compliant with California’s Prop 65. See more about Curcumin Gold here.

Tell us in the comments:

  • Do you eat turmeric or take curcumin supplements?
  • Will you incorporate curcumin into your diet more after reading this article?
  • What do you think about curcumin’s health benefits?

Featured Image: “Turmeric (Curcuma longa): fresh rhizome and powder” by Simon A. Eugster, CC BY-SA 3.0

Read Next:

  • I take Dr Fuhrman’s Ultra Cell Biotect that has curcumin and turmeric. You can find it on his website.

  • Thank you Ocean Robbin’s for another great article. You are an amazing educator! I have used organic turmeric powder with black pepper for more than 10 years. When starting with it I couldn’t pick weeds from the garden anymore. After taking it every day since than, I have no problems anymore.

  • I use turmeric in capsules (which also have black pepper and ginger.) I take 2/day. I have dementia (possibly inherited from my father) so the epigenetic activity sis very interesting.

  • Thank you for sharing this, Vicki! I think your freezer tip may be very useful for many of us. Much appreciated. –Ina, Food Revolution Network Team

  • I take turmeric with pepper regularly for breakfast. I didn’t know about possible bad effects for the kidneys, thank you for sharing this information!

  • I sprinkle both turmeric and curry powder over my grains/beans/veggies and leafy greens bowls every day. I did not know about the lead. I will be sure to order organic curry powder next time.

  • I eat both – fresh turmeric and supplement with circumin – only thing is there is an odor to the turmeric in urine – but worth it –

  • Hi Christine, and thank you for sharing that — I’m sorry you experienced that reaction. Turmeric can sometimes lower blood pressure or interact with medications that do, which may explain your symptoms. If you’d still like to include turmeric, try using small culinary amounts in food rather than concentrated supplements, and avoid taking it on an empty stomach. It’s very important to speak with your healthcare provider before using turmeric again to ensure it’s safe for you, given your low blood pressure history. –Ina, Food Revolution Network Team

  • Amazing that you’ve found a “formula” that works for you, Susan. Keep up the great work! –Ina, Food Revolution Network Team

  • Sounds absolutely wonderful, Laird. Thank you for the inspiration! –Ina, Food Revolution Network Team

  • I do use Tumeric spice in Spanish Rice, Chili, & similardishes. I also take a Tumeric supplement.About 41/2 yrs ago my husband bought some for me & put it on the counter, w/o saying a word.

  • Golden milk is such a wonderful drink. Our local health food store makes a golden milk smoothie with cocoa powder, tofu and coconut milk. You could try that if you have any extra! –Ina, Food Revolution Network Team

  • Having had a donor nephrectomy in 2017, my doctor advised that I avoid NSAIDS. Although I would have gone through with the donation, they didn’t tell me that until after. I started taking turmeric then and as an almost 70 year old now I have very few aches and pains. Currently, I grow my own turmeric, I live in zone 6b, it’s super to easy to grow. At harvest, I clean it really well and cut it into 2 gram pieces, freeze it on a cookie tray and then put it in a jar in the freezer. Everyone morning I put a piece in my smoothie and you don’t even know it’s there. I will say I bruise easily, but I’ll take that slight downside for the benefits I feel it provides me. If I run out, I buy it at a local Indian store.

  • I eat and take the supplements! Love it!! Plus yes the health benefits are wonderful…has saved me a great amount of money with seeing doctors!

  • Hi Toni and thanks for the comment! While turmeric in normal culinary amounts is generally safe, taking it in large or concentrated supplemental doses over time may pose risks for people with kidney issues due to its oxalate content, which can contribute to kidney stone formation. But using it in cooking or taking a basic supplement is normally safe for those without pre-existing kidney issues. –Ina, Food Revolution Network Team

  • If you’d like a suggestion, Susan, I find that it’s great with anything curry-related–I like to put it on my tofu scrambles, it seems to go very well in that dish. –Ina, Food Revolution Network Team

  • That’s amazing, Allison! Do you feel that it’s helped you with inflammation? –Ina, Food Revolution Network Team

  • Hi Elzette, and thank you for your question. Current research suggests that turmeric and its active compound curcumin do not raise estrogen levels; in fact, some studies show it may have anti-estrogenic and anti-inflammatory effects. While turmeric appears generally safe, it’s best for those with a history of hormone-sensitive breast cancer to discuss its use with their healthcare provider before adding it regularly. –Ina, Food Revolution Network Team

  • I add ground turmeric to my green tea plus to my cereal every morning. I also add a couple of shakes of black pepper. I’ve noticed I don’t have any pain in my arthritic hands any more.

  • Thanks for this article. I use turmeric in my teas and in my smoothies and have notice less muscle pain and a decrease in inflammatory markers. I use fresh turmeric in the smoothies and ground for my teas.

  • I’ve been taking turmeric for many years with a fat like hemp chia or and flax. I add black pepper too. It all goes in the almost daily fruit and greens smoothies.
    But one needs to be aware that turmeric can also be bad for liver if taking too much. So I organic turmeric and sometimes fresh turmeric. Not the curcumin as it could be too potent.

  • Wondering how to take turmeric because it affects my low blood pressure and resulted in a trip to the emergency dept.

  • I struggle with gut related issues. I have had a diagnosis of diverticulitis in the past. When I have a flare up, I put myself on a three to four day juice fast using carrot/apple/orange juice with fresh ginger and fresh turmeric. Usually within four days my symptoms (sharp stabbing lower abdominal pain and diarrhea)subside.

  • It was interesting to learn more about Purality Health. I use their turmeric supplement in my smoothie everyday.

  • I have a turmeric shot to start each day, a blend of organic turmeric, ginger, garlic and a few drops of Eucalyptus oil, with pepper added. Sometimes with black-seed oil as well. I also have a teaspoon+ of coconut oil before consuming the shot.

  • I make golden milk every day. I got a bag of turmeric powder at Grocery Outlet, which has a prop 65 warning, only because it’s required in California on pretty much anything that’s grown in the ground. No telling if it has any lead in it or not. I get a jar of high priced spice when I can afford it. And root – there’s no guarantee on this either.
    I read that chocolate has near zero lead in the shell before it’s harvested. They leave in near the roads, waiting for transportation. Vehicles in some of those countries apparently have no restrictions about lead in gasoline – which gets on the chocolate awaiting transport. Same my be true for turmeric.

  • exsessive tumeric is not good for kidneys Indians have low rates of alziemers but high kidney cancer rates

  • I add it to every dish I cook. Soups, rice, vegetables…I have never seen the root though. I live in Turkey and it is not one of the staple spices that everyone uses.
    Thanks for the info.

  • Yes! I put it on my roasted chickpeas and I will try to add it to more of my savory dishes! Thank you!

  • I eat whole turmeric root every day with a grind of pepper. I believe that the whole, natural root is more beneficial than an extract.

  • I put half a teaspoon into my green juice in the morning along with half a teaspoon of ginger and take it first thing, before breakfast or coffee.

  • I blend 1/2 tsp of turmeric into my coffee every day along with a handful of raw cashews and other spices like cinnamon and ginger. I also add black pepper or sometimes a bit of coconut oil.

  • Does turmeric raise estrogen levels? Is it save for people with history of HER+ breast cancer.

  • Hi Dawn, and thank you for your question! Turmeric is wonderful for its anti-inflammatory benefits, but it can definitely stain teeth, retainers, and toothbrushes. Many people find it helpful to drink golden milk through a straw, rinse their mouth with water right after, and brush soon afterward using a mild whitening toothpaste or baking soda once or twice a week. You can also soak retainers in a hydrogen peroxide and water solution or a denture-cleaning tablet to remove stains.

  • I’m very happy to hear that it’s working so well for you, and giving you some relief. Thank you for posting, Marco. –Ina, Food Revolution Network Team

  • Dr. Carson, thanks for being part of our community, and for passing the information along to your patients! –Ina, Food Revolution Network Team

  • That sounds delicious, Hayna–and great for the digestion. –Ina, Food Revolution Network Team

  • Fantastic, Elle! How wonderful to be able to harvest it yourself. –Ina, Food Revolution Network Team

  • This year I planted turmeric in a container next to my veggie beds and it is just about ready to harvest, easy to grow, no bug issues. I’m zone 7b, East TN.

  • I appreciate very much the information about turmeric. I put in my morning coffee half teaspoon of bio turmeric powder from India +fresh black pepper powder + a bit of cinnamon.
    Best regards.
    Hayna

  • I started drinking golden milk, tea, with turmeric and cinnamon and other things. I could not get rid of the yellowing on my teeth, my toothbrush, and my retainer. How do others deal with this?

  • Hello,
    I take 500-600 mg of curcumin (as a supplement, with piperine) per day, for usually one month, three times per year. The suggestion is to not exceed 2 capsules/day, corresponding to 200 mg, but based on the info I found on a scientific article, I decided to take 5-6 capsules/day. I am 61 so, quite prone to arthrosis. Since I started taking curcumin, my joints are less inflamed. I walk and hike a lot. Very happy about my choice!

  • Thank you for this very concise and informative article, which will benefit both my own and my patients’s health!

  • I do not use curcumin supplements, but I have started using turmeric when preparing some foods. After this article, I will definitely incorporate more of it into my diet. I am excited to reap the benefits of curcumin as heart disease runs in my family.

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