Boosting the Power of Curcumin

Turmeric, often referred to as the “golden spice,” has earned its place in kitchens and wellness routines worldwide due to its anti-inflammatory, antioxidant, and potential health-promoting properties. The active compound in turmeric, curcumin, has been studied extensively for its ability to support a wide array of health benefits, ranging from reducing inflammation to promoting brain health. However, one significant challenge is that curcumin has low bioavailability, meaning it’s not easily absorbed by the body.

Fortunately, there are ways to boost curcumin’s bioavailability and maximize its benefits. Let’s dive into some scientifically backed methods to enhance the absorption of turmeric and ensure you’re getting the most out of this powerful spice.

1. Combine Turmeric with Black Pepper (Piperine)

One of the most well-known ways to enhance turmeric’s bioavailability is by pairing it with black pepper. Black pepper contains piperine, a compound that has been shown to significantly increase the absorption of curcumin. Research indicates that piperine can increase the bioavailability of curcumin by up to 2,000%. The exact mechanism isn’t entirely understood, but it is believed that piperine inhibits certain enzymes in the liver and intestines that normally break down curcumin, allowing it to stay in the bloodstream longer.

Tip: Add a pinch of black pepper to your turmeric latte, curry, or smoothie to boost curcumin absorption.

2. Use Healthy Fats

Curcumin is fat-soluble, meaning it dissolves better in fat than in water. Consuming turmeric with healthy fats can significantly enhance its absorption. Healthy fats like those found in coconut oil, olive oil, avocado oil, butter, ghee, tallow, and even lard help to carry curcumin through the digestive system and into the bloodstream. This combination maximizes the potential benefits of curcumin and ensures it’s properly absorbed.

Tip: Try cooking your turmeric with coconut oil in your curry, soups, or stir-fries. You can also add a teaspoon of olive oil to your turmeric smoothies or golden milk.

3. Heat It Up

The process of heating turmeric can also increase the bioavailability of curcumin. Light heating has been shown to enhance the solubility and bioavailability of curcumin. This is why turmeric is often added to hot dishes like curries or soups. However, it’s essential to avoid excessive heat, as high temperatures for extended periods can degrade the curcumin, reducing its potency.

Tip: Gently heat turmeric in your cooking to release its full benefits, but avoid burning it. A low to medium heat is ideal.

4. Pair Turmeric with Ginger

Ginger, like turmeric, is a potent anti-inflammatory root. It has been shown to complement the effects of curcumin and improve its absorption. The combination of these two powerful ingredients can enhance not only the bioavailability of curcumin but also its overall therapeutic effects. Ginger contains compounds like gingerols that may improve the digestive process, allowing curcumin to be absorbed more efficiently.

Tip: Make a turmeric-ginger tea or smoothie to enjoy the combined benefits of both spices.

5. Choose Curcumin Supplements with Enhanced Formulas

If you’re looking for an even more efficient way to absorb curcumin, you can explore curcumin supplements that are formulated with enhanced bioavailability. Many turmeric supplements on the market include compounds like piperine, as discussed earlier, or other ingredients like liposomal curcumin, which encases curcumin in fat molecules to improve absorption. Another example is curcumin in its phospholipid form, which helps improve solubility and absorption in the digestive tract.

Tip: When choosing a turmeric supplement, look for one that includes piperine or uses advanced delivery systems like liposomal or phospholipid curcumin.

6. Use Fermented Turmeric

Fermented turmeric, in which the turmeric root is fermented by beneficial bacteria, has been found to increase its bioavailability. The fermentation process can break down curcumin into smaller, more absorbable components, making it easier for the body to absorb. Additionally, fermented turmeric offers the added benefit of probiotics, which support gut health and may further improve nutrient absorption.

Tip: Look for fermented turmeric supplements or consider incorporating fermented turmeric into your diet through fermented foods or beverages.

7. Take It with Vitamin D

Vitamin D is crucial for overall health, and research suggests that it may play a role in enhancing the bioavailability of curcumin. Some studies indicate that adequate levels of vitamin D can improve curcumin’s absorption and its overall efficacy in the body. This is especially beneficial for individuals who may have a deficiency in vitamin D, as supplementing with both can enhance overall health outcomes.

Tip: Take a vitamin D supplement with your turmeric or ensure your diet includes vitamin D-rich foods like fatty fish, egg yolks, or fortified foods.

Next time you reach for the turmeric, try pairing it with some of these bioavailability-boosting techniques, and let the golden benefits shine!

* We update blog posts as necessary and as new research emerges

References:

Bučević Popović, V., Karahmet Farhat, E., Banjari, I., Jeličić Kadić, A., & Puljak, L. (2024). Bioavailability of Oral Curcumin in Systematic Reviews: A Methodological Study. Pharmaceuticals, 17(2), 164. https://doi.org/10.3390/ph17020164

Prasad, S., Tyagi, A. K., & Aggarwal, B. B. (2014). Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer research and treatment, 46(1), 2–18. https://doi.org/10.4143/crt.2014.46.1.2