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Whenever western scientists discover a new natural herbal medicine they quickly try to isolate the active ingredient that makes this herb so beneficial. Then, they try to patent a process of extracting it, and make it into a drug that only they can sell. This almost always backfires, as it has done with turmeric.
As we will see in this article, and a handful of upcoming articles regarding other herbs, when you take the so-called active ingredient out of a plant, you almost always lose the most important benefits of that plant.
It is safe to say that most health-conscious people know about the benefits of turmeric, and that most are probably taking an extract of turmeric, called curcumin, rather than the raw turmeric – as the extract is thought to be a more potent form.
While curcumin is the constituent of turmeric that gives it its yellow color, it only makes up about 5% of the turmeric root. The other 95% is made up of more than 300 other constituents in turmeric that are rarely talked about. New science is suggesting that they are possibly even more potent than the curcumin on its own.
To study this, researchers took the curcumin out of the turmeric root and studied the effects of curcumin-free turmeric, and the results were surprising. The turmeric without the curcumin significantly outperformed the curcumin extract. The other constituents such as the turmerin, turmerone, elemene, furanodiene, curdione, bisacurone, cyclocurcumin, calebin A and germacrone were shown to provide more potent support for healthy blood sugar, a normal inflammation response to changes in diet and exercise, and healthy cellular division. (1)
Traditional Methods to Boost Turmeric Bio-availability
Raw turmeric root is rich in natural fatty acids that help boost increase its bio-availability by 7-8%. (4) The natural-occurring fats help slow down the liver from processing and converting the numerous turmeric constituents into water-soluble metabolites that are too easily flushed out of the body. The extract of turmeric, curcumin, is basically devoid of such fats, and much of the natural bio-availability boost of turmeric is lost in the extraction process.
Ayurvedic practitioners have much understanding around these fatty bio-available benefits, as they would commonly deliver it in a paste with ghee, which also slows down the liver’s processing time of turmeric, allowing the turmeric constituents to linger in the bloodstream much longer.
Black pepper was also used in curry powder to boost the bio-availability of turmeric. As it turns out, the peperine in black pepper is a potent inhibitor to the liver’s ability to metabolize turmeric. In fact, mixing 1 part of black pepper to 16 parts of a turmeric extract boosted bio-availability by a whopping 2000%. (2,6) In fact, numerous studies suggest the effects of raw turmeric are just as potent, if not more potent than curcumin extracts. (1)
Finally, when herbs are made into extracts, they are soaked in food-grade alcohol, killing the microbes that naturally occur which are thought to boost the bio-chemistry and potency of the plant. The understanding of how and why microbes are specifically attracted to certain plants and how these microbes boost their effectiveness and change our microbiome is under current investigation.
That said, regulatory standards for the manufacture of dietary supplements in the United States allow 1000 times more potentially beneficial microbes attached to them compared to herbal extracts of the same plant. (4,5) The microbes in the soils change from season to season, and do so in perfect synchrony with the kind of plant being harvested in that season. Disturbing this in any way may be one reason why whole herbs regularly outperform herbal extracts or isolated “active constituents.”
Turmeric Health Benefits Outperform Curcumin
In one study, a whole plant extract of turmeric was compared with curcumin. Turmeric was more effective at inducing a heightened expression of perforin (a protein that plays an important role in immunity) two-fold compared to the isolated curcumin alone. (7)
In another study, a whole plant turmeric extract was shown to have twice the amount of antioxidant activity compared to isolated curcumin. (8)
Another study showed that low doses of curcuminoids from whole plant extracts administered over a longer period of time were more effective at supporting the natural drainage of dangerous toxic aggregates from the brain than high doses of isolated curcuminoids administered rapidly. (19)
Note: While there is compelling evidence that the intelligence of the whole plant is preferred over an isolated extract, for medical purposes, in order to boost a certain bio-chemical effect, there are times when curcumin and its curcuminoids would be more advantageous. That said, for everyday, or seasonal use, I suggest using raw, organic turmeric mixed with black pepper at a ratio of 16:1.
Raw Turmeric’s Resume
Turmeric has numerous well-documented and time-tested benefits, including the following: (10)
- Supports stable mood
- Boosts immunity through antioxidant activity
- Helps liver and detoxification of environmental toxins
- Helps maintain healthy lymphatic drainage
- Supports inner and outer skin health
- Maintains healthy joint function
- Supports overall intestinal health
- Boosts gallbladder & bile function
- Supports healthy blood sugar balance
- Maintains brain health & cognitive function
- Supports a normal inflammation response to changes in diet & exercise
Alan says
Anyone with information as to why both curcumin and turmeric/ w. blk pepper have been reported to shut down the ability to get an erection within a few days of normal daily usage (curcumin used in bio-available forms for inflammation and turmeric used in moderate daily amounts in cooking)? Normal sexual functioning seems to return also within a few days after stopping usage. Is this a traditionally reported side effect?
Alan says
Rather than the turmeric/curcumin, could the piperine in the products and/or black pepper be responsible for the above mentioned seemingly reversible erectile dysfunctioning?
Daren B says
For the past year I have been taking a teaspoon of tumeric paste every morning. Here is my method for making it…
Boil 2 cups of water in a saucepan. Add 1 half cup of organic tumeric powder and lower the heat. (If you don’t it will splatter everywhere). Stir while the paste thickens. Add 2 teaspoons of black pepper and continue stirring until the mixture is quite thick. Once a consistent thick paste, turn off the heat and allow to cool without a lid. Add 70ml extra virgin olive oil and mix. Place the paste into a jar with lid into the fridge and happily consume. Lasts around 2 weeks.
samuel chiu says
thanks really to affirm the whole is better than isolated parts.
John says
I normally ferment turmeric. I buy the roots at a local Asian grocery store, then I slice them thin and ferment them. I don’t like the taste if they’re not fermented. Then I put them on my green salad in the sauerkraut mix, but I always put black pepper on them. The salad dressing has Extra virgin olive oil. Some oil is supposed to help with the bioavailability of turmeric as well.
Dr. Shant Markarian says
Dear Dr. Douillard,
Thank you for the exciting report of the benefits of turmeric over curcumin. In addition to citing the results of studies, it would be helpful to learn about side effects that have been reported in the literature as well as those that may ensue by taking too much of a substance.
Dr. Shant Markarian
david ross says
I sometimes prioritize the importance of an herb by its ability to address or prevent the diseases with the greatest statistics relating to death. The first 2 sum to be greater than any following. The ranking for 75% of deaths are, statistically:
– heart disease
– cancer
– chronic lower respiratory disease
– stroke
– alzheimer’s disease
– diabetes
One can find articles/studies relating to tumeric and/or curcumin on all of the above. I would rank which form is most important to get according to study statistics. However, it may be that using both forms covers all of the bases, above, and then some.
Ellen Saltonstall says
This is great to hear – I had been wondering about this. I eat raw turmeric twice a day, mostly for arthritis but all those other benefits as well.
What amount of raw turmeric root is a good daily dose? 1 tsp? 1 T? 2 T?
More?
Thank you
John Douillard says
Hi Ellen, thanks for reaching out. 1/4 teaspoon turmeric and 1/16 teaspoon blackpepper – this combination can be taken at least 3 times daily with meals.
Kristin Osmar says
Thanks so much for this info. When you say “raw turmeric” are you talking about the turmeric root, not a dried powder?
annette wass says
I think he just means unadulterated turmeric -so dried powder is fine as long as it is just that without any other additives etc
John Douillard says
Hi Kristin. Thanks for the question. The main thing to look for is the entire root, or whole herb. Powdered form is fine. You want to try and avoid extracts or concentrates, and try to source organic whenever possible. Be well.
jimmy says
thank you for the formula, dr. j.d.. does black pepper irritate
the g.i. tract or are there any other contraindications for its use?
Sue Crawford says
Great to know. Can you give us an easy way to mix and take this, especially if one doesn’t like the taste of turmeric or curry?
John Douillard says
Hi Sue. Thanks for reaching out. You may enjoy this article where turmeric is paired with honey: https://lifespa.com/staff-picks-turmeric-and-honey-for-immune-health/
Patricia says
I have heard that you can’t take turmeric if you have gallstones. What’s up?
Elfa Martinez says
I make Turmeric milk and add ghee, ginger, peppercorns and honey at the end, simmer it for 10 minutes and drink it in the morning, otherwise I just mix it with water and drink it. It’s nice to know it is a cold remedy. It’s wonderful for getting rid of pain.
Elfa
a, spoer says
Thank you so much for reminding me that turmeric and pepper deliver a one two punch so to speak.You are a deep well of useful information.