Study Shows Curcumin From Turmeric May Help Inflammation, Memory & Muscle Health

It's no secret that spices are not only potent flavoring agents, but they also offer some pretty impressive health benefits (even in small amounts). Turmeric, in particular, has long been lauded for its anti-inflammatory and antioxidant capabilities—primarily thanks to its main active ingredient, curcumin.

Researchers of this systematic review and meta-analysis recently confirmed that these anti-inflammatory and antioxidant properties may even help slow aging processes and disorders related to cognitive function and muscle health. 

For this study researchers aimed to answer the question, "Can curcumin produce beneficial effects on conditions related to the aging process?"

They specifically included studies that looked at curcumin intake on aging outcomes like inflammation, cognitive function, neurodegeneration, and muscle health in older adults.

Neurodegenerative diseases include conditions like dementia, Alzheimer's disease, and Parkinson's disease and affect cognitive functions (like memory). There's a strong link between inflammation impairing brain function and spurring neuron damage and loss. 

Medications currently help manage symptoms of these conditions. But researchers of this study suggest that curcumin may be an effective additional therapy for regulating the progression of these neurological changes by targeting pathways involved in learning and memory formation. 

Persistent inflammation can also contribute to muscle loss and weakness (including sarcopenia). 

What this study wasn't able to pinpoint was the exact dose of curcumin needed to see a benefit (doses in these 15 studies ranged from 120 to 1,500 milligrams of curcumin taken for anywhere from one to eight months. 

If you choose to get curcumin by eating more turmeric, consider consuming between ½ and 1 teaspoon of the spice a day (paired with black pepper to help the body better absorb it).

Curcumin is also available in supplements. Curcumin and turmeric supplements are formulated with optimal absorption in mind to ensure you get the most benefits. These supplements are actually better studied than the spice, especially when it comes to inflammation. 

There's no doubt that curcumin is effective at helping the body lower inflammation. Inflammation can build up with age as the body's immune system becomes less efficient at resolving it, and cellular damage from free radical buildup.