Let’s be honest, Turmeric-Curcumin supplements are HOT right now! Frankly, they should be, because curcumin (the active ingredient in turmeric) has so many AMAZING health and wellness implications. But because it's so popular, there are a ton of turmeric-curcumin supplement options on the market, making choosing the right one a somewhat overwhelming task. We are here to help!
The absorption factor
Let’s start with the basics. First, make sure the supplement has an absorption aid, such a black pepper (or its patented extracts of the black pepper fruit, Peperine and BioPerine. These are generally even more potent that regular old black pepper) in it. A major downside of curcumin is that it's not very absorbable and the inclusion of black pepper can increase bioavailability by 2000%. (Yes 2000%) However, if for some reason you cannot have black pepper or it's extract in your diet, you can ensure bioavailability of the curcuminoids by taking the supplement with little bit of fat such as coconut or oil olive. Curcumin is lipophilic, meaning it binds to fat and this helps increase it's absorption.
How much turmeric-curcumin is enough?
Research has shown that a daily dose of at least 1000mgs of turmeric-curcumin should be taken on a regular basis, so be sure to pick a turmeric-curcumin product that has at least 100mg per serving. Keep in mind that for the brands that say 500mgs per serving you could just double up the dose. (Be sure to check with your doctor first) Also note then that your cost for a month's supply of that particulate supplement just doubled if you do that.
Where is the turmeric from?
When considering which turmeric supplement to purchase, it's worth asking the company where they get their turmeric from. If they have a vague answer such as "oh our manufacturer sources it for us", run the other way. Why trust a company that doesn't know where their main ingredient is coming from? Ideally the turmeric brand is shipping the turmeric root in to the U.S., preferably from India, Bali, or better yet, Hawaii, in the whole root form and then processing the ingredient into its supplement powder form in the states. This leaves little to no room for "fake" turmeric to enter your supplement. Think about it, if a company is just shipping in turmeric powder from another country that could have more lenient regulations than the U.S., what is stopping the supplier from sending a lesser quality spice powder (or not even a spice at all) that has been dyed the color of turmeric?
Following these three guidelines will guarantee you find a good quality turmeric-curcumin supplement. As an added bonus, look for turmeric supplements that have been standardized to 95% of curcuminoids. In these types of supplements, curcuminoids have been extracted from ground turmeric roots and added in the concentrated form to regular turmeric supplements making them super potent. Muy Bueno!
Some brands like to throw in other health ingredients such . as spirulina or bromalin....the verdict is still out on whether or not these additional ingredients would impeded the absorption of the curcuminoids. We are purists and prefer to stick with the science; turmeric-curcumin and black pepper. Better than peanut butter and jelly!